[music intro]
Hey guys, Jeff Cavaliere , AthleanX .com.
You know, big movie coming out this week, The Boxer, with Mark Wahlberg who’s playing
Micky Ward who I know when I was growing up I was a big fan of Micky Ward, especially
in the Arturo Gatti fights, probably the three best fights I’ve ever seen in my life.
Well, everybody is talking about how in shape he is for this movie, and I’ve been read
that it took him two years or so to prepare for this role n his head, to get into the
shape that he wanted to.
But that said, I think what the critical thing we can learn from boxers is how much core
training is involved, even when we’re not doing a single crutch, just executing a punch.
I had an opportunity to train in New York City at the Kings Ray gym, which is one of
the greatest boxing gyms in the world, with my very own Micky.
I swear to God his name was Micky and he was an old Irish guy, but he’s an expert boxing
trainer, and one of the things that suck with me the most was teaching me how to actually
execute punches, named the uppercut, like a right cross or a hock and then a blocking
mechanism and how much core is involved when you do that.
So, I said, why don’t I turn that into a workout for you guys that you could do, without
ever doing a single crunch that will fire up your core more than anything else.
So, we’re gonna grab one of the AthleanX elastics bands, the black bands.
You can do with any other bands, guys, I’m not trying to just sell my bands here in this
videos, I’m trying to show you things you can do, but with this band it’s actually
a perfect set up.
So now, when you do an uppercut, people may think that an uppercut comes from, you know,
punching your arm and this motion.
It really doesn’t.
What you’re doing is, you’re actually setting your arm in this sot of 90 degree
angle bend, you step in and it’s a rotation from your core.
It’s that.
I’m not letting my arm travel away from my body, or even breaking this angle of my
arm.
So you’re basically stepping in and rotating up.
Now, we can just fire off about twenty of these.
[exercising]
Ok?
We can keep it like that or we can step in each time which is technically correct, so
step up ….step up ….. step up ….. step up ….. and you can see the core each time
has to fire.
So you could do some really ballistic hard, heavy, rotation heavy, but powerful core activation.
Now, the next one, the right cross.
Again, it’s not simply just punching straight out, that doesn’t generate the power that
we need.
If you wanna knock somebody out you gotta get your whole body involved, so now what
we have to do is get the lower body to pivot with us, which is gonna bring the core in.
So, it’s actually a punch and a pivot at the same time.
So you’re basically punch and pivot at the hip the same time.
Now, he was always telling me keep your head in your chin because that’s your most vulnerable
spot.
So you step here and you punch.
Again step, quick pivot and punch at the same time.
Now, again you can fire off without any sort of you know jumping in between, just straight
through.
[exercising]
Let’s day sets of fifteen.
Gets you winded but works the core in other way.
Now, last thing blocking.
Again, you never wanna take your hands away from your chin.
So, you know, the second you try to block someone tries to punch you in the body, you
go like that to block them, they’re gonna knock you out.
So what you’re supposed to do, keep your chin guarded and block like here, which is
an obvious oblique heavy move.
Take another elastics band, the red band, put your hands through, come out a little
bit, and you can do both bands together at the same time.
Basically get your hands up, you can kind of, you know, box around if you have to, shadow
box, and when you’re gonna get the punch you dock and drop down.
Here… down.
Here, punch comes in, down.
So, every time, oblique crunch just like that.
Now, if you don’t have to throw in the boxing maneuvers to this if you don’t want.
Put a band up high, kick yourself out here, and crush down.
So if you’re not into the whole boxing thing, if you don’t like Micky Ward and you don’t
like Rocky and who cares.
Get into your flow whatever it is, down and block.
If you have both bands going at once, block, execute a punch, block, execute a punch, block,
and uppercut.
Do that for five minutes, continuous.
Guys, I’m telling you , you’re getting a very unique abs workout, and again, you
don’t have to be a professional athlete guys to look like one, you just gotta train
like one.
So, all you have to do, head to athleanx.com right now, get the AthleanX Training Program,
learn how to execute athletic type movements, not to become a pro athlete but to look like
one guys.
We’ll be back here again next week with some more videos, our Holliday season coming
soon, so we might have something, Holiday themed for you.
I’ll see you again next week!