Punch up your cardio workout
Leave them laughing
Max out your mac ’n’ cheese
Become a master iron man
Be her cocktail party savior
Climb every boulder
Calm a cramping muscle
Pick hot stocks
Defuse an explosive temper
Push leaves around
Want to punch up your training? Learn to work the
bag. Here’s your tutorial from Jason Strout, co-owner
of Church Street Boxing Gym in New York City, where
Lennox Lewis has sparred.
1 FIGH T IN YOUR WEIGHT CLASS
If the bag wobbles from side to side after you throw a
punch, go with a heavier bag. You’ll have a better workout.
LEVI BROWN (punch to bag), prop styling: Angela Campos/Stockland Martel
2 ADJUST YOUR STANCE
Stand at arm’s length from the bag with your feet shoulder-width apart for balance. If you’re right-handed, place your
left foot slightly in front of your right so your left heel and
right toe are aligned. Stay on your toes and keep your knees
slightly bent—that’s how you’ll spring into your punches.
3 THROW A POWERFUL PUNCH
Aim for the middle of the bag; otherwise it’ll spin and you’ll
risk hurting your wrists. When you jab, keep your shoulder,
elbow, wrist, and knuckles aligned. After the punch, pull
your arm back just as quickly to boost your cardio workout.
Be sure to add crosses and hooks. Work in small combinations: jab-cross, jab-cross-hook, jab-hook-cross. Keep the
routine basic, but focus on your form.
4 DO MORE WITH LESS
Pound away for 10 minutes and you’ll work up a sweat, but
you’ll also miss out on a more intense workout: short, quick,
powerful punch combinations for 3-minute rounds. Rest 30
seconds between rounds; do five rounds total. For an added
workout, jump rope between sets to keep your cardio up.
Wrap Your Hands for a Boxing Workout
Avoid bloody knuckles with Ringside Quick Boxing
Hand Wraps ($6, ringside.com). You won’t have to
worry about a complicated gauze-and-tape technique. You can wear them inside boxing gloves,
like the durable Title Gel Intense Bag/Sparring
Gloves shown above ($100, titleboxing.com).