One-Two Punch Boxing Workout : 12 Weeks to Knock-Out Fitness

by Dumas, Andy; Somerville, Jamie

• ISBN13: 9780809293230
• ISBN10: 0809293234
• Format: Paperback
• Copyright: 2001-09-12
• Publisher: MCG

Summary

Written by Canada's leading fitness-boxing experts/celebrities, The One-Two Punch Boxing Workout shows readers how to have fun and boost stamina, strength, and agility while throwing punches. Designed for men and women of all ages and all levels of fitness, it describes a 12-week program that seamlessly combines the best of "old-school" boxing training techniques with the latest cardiovascular and muscle-conditioning methods into an overall fitness regimen. Clear, step-by-step instructions supplemented with more than 100 professional photographs Includes workout logs for tracking progress No special equipment required--just athletic shoes and a jump rope

Author Biography

Andy Dumas (Ontario, Canada) is a certified boxing coach, a certified fitness consultant, and the producer of the wildly popular series of fitness boxing videotapes "The One-Two Punch."

Jamie Somerville (Ontario, Canada) has worked in the fitness industry for more than 15 years and is featured with Andy Dumas in "The One-Two Punch" fitness boxing videotapes.

Table of Contents

Foreword	ix
Preface	xi
A Tradition of Sportsmanship	1	(6)
The History of Boxing: ``The Sweet Science''	1	(1)
Amateur and Professional Boxing	2	(2)
Women in Boxing	4	(3)
Fitness Boxing	7	(6)
If You Want to Look Like an Athlete...	7	(1)
The One-Two Punch Boxing Workout	7	(1)
Fitness Training Principles	8	(2)
Come Out Swinging	10	(3)
Boxing Fundamentals	13	(14)
Boxing Basics	13	(2)
The Execution of a Punch	15	(4)
Shadow Boxing	19	(3)
Target Mitts	22	(5)
Working the Bug	27	(14)
Protecting Your Hands	27	(2)
The Heavy Bag	29	(4)
The Speed Bag	33	(3)
The Double-End Striking Bag	36	(1)
Getting Your Kicks	37	(4)
Learning the Ropes	41	(10)
Jumping Rope	41	(2)
Jumps and Combinations	43	(8)
The Boxer's Workout	51	(10)
The Program	51	(5)
The Boxer's Workout	56	(1)
``Boxing Shorts''	57	(1)
The Champs Workout	58	(3)
Cardio-Conditioning	61	(12)
Why and How a Boxer Does It	61	(1)
The Program	62	(1)
Equipment	62	(1)
Measuring Training Intensities	63	(2)
Cardio-Conditioning Workout	65	(1)
Flexibility and Stretching	66	(1)
Stretching Exercises	67	(3)
Some Standard Precautions	70	(3)
Muscle Conditioning	73	(16)
The Program	73	(2)
Weight Equipment	75	(1)
The Exercises with Weights	76	(7)
The Medicine Ball	83	(1)
The Exercises with the Medicine Ball	84	(3)
Cool-Down Stretches	87	(2)
What's Right About Boxing?	89	(4)
Looking for a Boxing Club	89	(1)
Sparring	90	(1)
What to Look for in a Trainer	91	(1)
Until the Last Bell	91	(2)
The One-Two Punch Boxing Logbook	93
Charting Your Progress	93
Keep It Going	94
Boxing Shorts	94
The 12-Week Program Chart	95
The Champ's Workout	143