Hi there. I'm Mike Gales for fight your way fit. In this video, I want to show you
guys an awesome home boxing routine. Most people can do it. It is simple, it's
fun, it's very easy on the joints and most of all it's super effective.
Don't worry if you don't have any equipment at all or if you've never even
put on boxing gloves in your life. In this video, I'm going to show
you everything that you need to know. You can get started today and start seeing great
results in no time. What we're going to do is a beginners boxing routine using a
double-ended bag. This routine is called the 1800. Sounds kind of cool.
Like a Spartan 300 Aroo Aroo! but multiplied by 6. Don't worry, it's all
gonna make sense. If you already have a double-ended bag then you can fast
forward this video to the actual routine. If you don't have one, well don't
worry that's all good. If you've watched any of my videos then you know
I've got you covered. I'm gonna show you how to make one for this routine.
I will cost well under 10$. It may cost you nothing, as you probably have most of
what you need in your home right now. What you aren't gonna need is well duct
tape. You may have noticed that I use duct tape on everything. I bought
this duct tape at the dollar store and you're gonna need a better roll.
Next, these are optional but while I was at the dollar store, I bought these 3
little bungee cables. Now you don't necessarily need these.
You can use some simple string. I'll use the bungees because it will
keep the movement a little more fluid. At the end of the day it's your call.
Next, you're gonna need something like an empty water bottle or an empty
bottle of soda. Basically something lightweight, hollow and that keeps its
shape. I do like chocolate milk once in a while
and how I'm gonna use this old chocolate milk container. You can even use empty
milk cartons if you like. I feel motivated by chocolate and so that's
what I'm gonna use. Next, I'm going to use this bag of concrete mix that I got for 3$.
You don't need this and you could pretty much use anything. As
you're about to see. You will probably need a big garbage bag and you're gonna
see why in just a moment. You'll also need some string. You can
even tie some old shoelaces together if you don't have the string. If you don't
have boxing gloves and you want to give this a try today ,you can use any sort of
old winter mitts or gloves. They'll work just fine. You can even roll up an
old rag or some old socks. Basically anything
that's gonna cover and protect your hands. My friend, I'm gonna look
super manly in this video using my oven mitts. Laugh but hey they work.
Let's get to it. I'm gonna stick that bag of concrete into a thick plastic bag.
The thicker the bag the better. I'm gonna do that because I want to use this as an
anchor. I also want to keep using it in the future without making a mess.
Don't worry, it's all gonna make sense as we go along. You don't have to use cement.
You can wrap up anything heavy within this bag. Like some old books. You can use
some rocks or even some dirt. Basically wrap up anything that's relatively flat
and that has some weight to it. I'm gonna use this cement bag and I'm gonna wrap
the cement up like a present. I place a few strips of duct tape across the top.
Nothing fancy. You basically just need something heavy to anchor your bag to
the floor. Even if you buy a real double-ended bag, you can use this trick
as an anchor and save yourself some money. This is what I need you to take
notice of. I'm going to take a strip of tape and lay it sticky side up, on the
bag. Then I'm going to take a smaller piece of tape and stick the two pieces
together in the middle. I'm going to use 3 or 4 pieces of tape here.
One over the other to make sure that it's tough and then it won't tear from
the impact of the punches. Then I'm going to tape down the ends onto my wrapped
bag of cement. Your final product should look something like this. It doesn't have
to be fancy. You could make it pretty if you like. Just have everything sealed
up and all of the sticky parts a tape cover. Your anchor is good to go!
I'm gonna then grab the chocolate milk container. You don't have to do this
but I'm gonna use some tape to cover up the handle. Then I will use a few pieces
of tape once more to create an anchor point. I basically take a long strip of
tape and then I place 3 smaller strips at the center. I will make 2 of
these. One for the top of the container and another for the bottom. I will
secure them to the Container, with of course, more duct tape. I love duct tape.
If you have the bungees, you can now pass them through your anchors.If you
don't have them you can use some simple string and the string will work just fine.
I place a piece of tape at the end of the bungees to keep them tightly
together. I then pass a piece of string through the 2 Bungie hooks. I tie a
small knot so it won't move. I'll secure that with another piece of tape.
Next, I pull out a longer piece of tape and I lightly placed that across
the top of the doorframe. If you are looking for something more permanent,
well you can use a screw, a hook or something that you can reuse. I Center
the chocolate milk container, so that it's roughly about the height of my
mouth. You could make it higher if you really want to work those shoulders. Once
I have that proper height worked out, I tie a knot just above the tape. Why?
Because the next time I'll know exactly where I'd need the tape to be on the
string. Also this will prevent the rope from slipping down the tape as you
punch. Here it is after a full workout and you can see that the knot kept the
string in place. Now that I have the top at the right height, it's just a matter
of tying up the bottom and making it taut. I'm using one long piece of string
that basically makes an elongated loop. I tie a bow up in the center.
It's simple which is great and it works. I can easily reuse this in the future.
Next, get your oven mitts and a chair because we are ready to rumble.
I will show you why you need the chair in just a moment. It may take
10 minutes and under 10$ if you didn't already have everything.
You can keep reusing it and this is going to be a great work up for
beginners I promise you. Now on to the 1800 workout. We're gonna do 6 rounds
of 300 punches each. So 1800 and if you have a double-ended bag then wrap your
hands and put on your gloves. A quick note before we start this round. I'm not
looking for full extension on the punches and I'm definitely not looking
to throw power punches. I'm looking to simply keep my hands moving.
This will be the movement. What we are gonna do for the first round, is a
Spartan 300 non-stop straight shots. Each shot counts as one so that's 1 2 3 4 5 6
7 8 9 10 11 12 13 14 15 16 all the way to 300. If you're not used to this, it is
gonna really burn those shoulders. Don't forget to breathe as you keep your hands
moving. You're gonna notice here that my elbows staying close to my core.
They're not flared out to my side but they stay in close. That's gonna increase
my speed and help limit fatigue. Also notice again that I'm not punching very
hard. I'm just making contact. If I get tired, I'll take a
break for a second and then I'm gonna keep going. When I finally get to 300, I'm
gonna walk over to a chair or a bench and do 30 box squats, to really work
those legs. I'm just going to sit down in the chair and then stand up 30
times in a row. When I'm done those 30 reps, I rest
as I count to 30. Then I'm gonna continue on with the next round. You guys
with a double-ended bag that you just made at home, well you can do the exact
same thing. 300 straight shots. I love doing this for beginners because you
could work at your own pace, without feeling the pressure of the time.
The time doesn't matter. You just make those 300. You need a break for a moment well
then you take it. You continue as soon as you're able to do so.
Try and make that 300. This is also going to ensure that your workouts are
consistently intense because you're constantly doing the same number of
punches each workout. Remember at the end of the round that
you're going to have that chair ready for those 30 box squats. That's up
and down 30 times in a row. Even during these squats, rest if you need to.
Do 5 and take a second to rest and then continue on to you make your way to 30.
We're going to do 3 rounds of those straight punches and then you're
gonna do 30 squats and rest 30 seconds in between rounds. That's straight
shots for rounds 1,2 and 3. Round 4, we're gonna switch
from throwing the straight punches to throw some hooks. All you need to do here
is raise up your elbows a bit, bend your arms and as much as you can you want to
use your core to rotate and throw your shots.
Notice here, that my arms are not moving all that much .That most of the
movement comes from my core. If you already have a double-ended bag,
start round 4. Keep breathing as you make those 300 shots.
Remember each shot counts as 1 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
same as before. You're gonna really feel those shoulders burning.
just keep at it. Most people that want to get in shape
for the summer start training in June. The time to start training for the
summer is right now! This is an effective workout that you can
do to get you ready for that fun in the Sun. Those of you with
a homemade bag, do the exact same thing. Remember that you're not trying to
kill the bag. You're not trying to throw with all your might. You're just looking to
keep those hands moving and to continuously
make contact with your target. Again keep punching. Each shot counts as one. 1 2
3 4 5 6 7 8 9 10 11 12 13 14 15 16 you get it all the way up to 300.
Rest if you need to take it. I know for sure there are some people that are
seeing this and they're like this is stupid or this guy doesn't know anything!
Those aren't even real punches. No, but what this is doing is giving you a fun
way to train all the muscles that are involved in punching. It is gonna get you in
great shape and build your endurance. Don't take my word for it.
Search YouTube and you're gonna see that even great fighters like Mayweather do
these types of Sprint's on a double-ended bag. Why do they do it?
It is effective and it works! You're gonna do those hooks for rounds 4 5 and 6.
That's 300 punches per round bringing our total again up to 1,800.
Remember to do those 30 squats in between rounds and then rest 30 seconds.
There you have it. The simple, easy but effective 1,800 workout. This is such a
great way to get in shape. This routine is low impact on your joints.
You can do it every day without being in pain. Again it's gonna get your heart
rate up, while it works your legs, your core and especially those shoulders.
You're really gonna feel it because it's effective and also it doesn't have to
cost you anything. For those of you that have tried this, well then please
come back and leave a comment below. Let other people know that yep the 1800
is actually a pretty good workout. After you have tried this a couple of times
and you really want to up your game, Make this a true 1800 Spartan workout!
Instead of counting each individual punch as 1 you're gonna start counting
each individual combination as 1. That is left right = 1 left right= 2
left right =3 then you're gonna really see what your shoulders are made of and
just how effective this 1800 workout can be. This has been Mike Gales for fight your
way fit. If you like these videos then please subscribe. As we're
constantly posting of great tips and new ideas and they are all men to get you
into the absolute greatest shape possible!