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Boxing tips Exercise At Home Exercise Tips Fitness Regime Mindset Motivation

What is the best workout for me?

Ever have that over whelming feeling of not knowing what class to do? What way to train? Doing everything possible then doing nothing? .
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We feel ya!! Especially in this time when there are more free classes than you’ve had hot dinners and everyone’s saying that they will come out of quarantine shredded blah blah… let’s remember this isn’t a weight loss competition or the cross fit games!!
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.To start with do something you enjoy.  Why would you chose to start running if running is something you hate?  Be nice to yourself during this crazy time.

We know that the best workout is always the one you actually do CONSISTENTLY.  So instead of thinking which workout will burn more calories, think about which workout will keep you interested enough that you want to keep doing it.

Once you’ve decided what to do.  Find a trainer that inspires you.  There are literally thousands to choose from online, find one or several that you want to tune into regularly.

At 12 Rounds we like adding a bit of fun and humour to our sessions to keep you entertained as you workout 🙂

So our No 1 training tip is CONSISTENCY IS KEY! With that you need to:

1. Pick you goal- make it achievable and have more than 1.  Think about how you are going to know when you reach your goal eg your clothes fit better, you have more energy, you can complete that run in a certain amount of time, you can finally do a set of press ups….Be SPECIFIC and be clear on how you will MEASURE you’re on the right track. 

2. Work out a way to reach that goal. Plan the sessions you’re going to do. Make a training diary.   Don’t overdo it though and plan rest days too.  Rest is just as important as the actual workouts, this is when the body changes and adapts. 

3. It’s a marathon not a sprint. If you don’t see results in a week that’s normal, have 4-6 week blocks and go from there.  Go back to your goals and do a check in.  If you are not on the right track after 4-6 weeks then look at what you can change.  More often than not it’s diet related as most of us find this the hardest bit to stick to, but that’s a whole other blog……

If you have any more questions, get in touch. And check out our workouts on the 12 Rounds instagram (@12roundsboxing) you might find that boxing is something that gets you hooked.

[author] [author_image timthumb=’on’]https://12roundsboxing.co.uk/wp-content/uploads/2020/05/Copy-of-Dan.png[/author_image] [author_info]Chloe Montgomery is a fully qualified Sports rehabilitation therapist, Personal trainer, Level 1 England boxing coach and APPI pilates matwork instructor, armed with 6 years professional experience working with a number or England rugby players and full time at Harlequins rugby club, Chloe has firmly cemented herself in the sporting industry. Chloe has had 10 boxing bouts, which include coming second in the Haringey Box Cup 2019 and also becoming National Champion in the amateur National Development Championships 2019. [/author_info] [/author]

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Exercise At Home mental health Mindset Motivation Uncategorized

10 tips to stay healthy over lockdown

Being cooped up inside for weeks on end is enough to drive anyone to a tray of chocolate brownies washed down with a bottle of wine.  With many of us off work with no routine or schedule it’s very easy to sleep till noon and console yourself with food, booze and Netflix. 

At 12 Rounds we don’t just teach boxing skills we help our members to stay fit and healthy both mentally and physically.  Promoting positive mental well being is something we are known for.  We know that movement and connection are 2 things that keep us mentally well.  For anyone who suffers from stress and anxiety, movement is key to interrupting those negative thoughts patterns.  Boxing is particularly helpful as it involves putting complex patterns together so the brain is basically given a break from whatever it is that’s causing the stress.  Let’s face it who hasn’t experienced some level of anxiety during these current times? 

We also believe that having support and feeling connected make the brain feel safe and alleviate any stress.

If you’ve been struggling to stay sane these last few weeks and feel like you’re slipping into bad habits, here’s a few tips to take on these next few weeks like a champion fighter. 

Routinefind a routine that works for you and stick to it.  Maybe you’re off work just now and don’t have to set the alarm for 6.30am.  It’s still important to have a regular time to get up and get moving, otherwise it’s too easy to become lethargic and start to see negative effects on your mental health.  Set up a routine that works for you.  It could be getting out for a walk first thing or joining an online workout to get the endorphins flowing and start the day on a positive note.

Move oftenwe all know we need to move for both mental and physical health.  Exercise doesn’t have to mean traditional gym workouts.  Do something you enjoy rather than punishing yourself. Get out walking, cycling or just put your fav music on and dance around your kitchen.  Boxing enthusiasts practice your shadow boxing in front on the mirror.  With all the free online sessions at the moment, there’s never been a better time to try something new.

 Experiment in the kitchen and try new foods and ways of cooking.  Try adding colour and spice to your meals for nutrient density.  What you want to avoid is the ‘table of beige” Beige food screams processed.  Cakes, biscuits, bread, pastries will all give you a sugar hit and leave you feeling rubbish and piling on the pounds.  I’m not saying don’t have any but just make sure you’ve got a balance of colour on your table. 

Get some sunlight.  Vitamin D is essential for not just our bones but overall health.  We absorb vitamin D from sunlight via our skin so try and get at least 20 mins a day outdoors without sunblock.  If you struggle to get enough sun time, you can take as a supplement too.

 Stay connectedtoo much alone time can be too much time in our heads for some of us.  To combat this schedule regular video calls with family and friends.  There are also a lot of online support groups that offer regular virtual meet ups. If you are someone who is shy and struggles with meeting new people, challenge yourself to move out of your comfort zone and make contact with old friends.  You may just find that you rekindle lapsed relationships through this difficult time.

Limit your sugar intakealthough it may be comforting to reach for the chocolate right now but too much sugar has a direct effect on your mood.  With so much uncertainty we want to remain as upbeat as possible right? I’m not saying don’t have treats, just be mindful of how much sugar you are consuming and chose healthier options.  eg 70% or above Dark chocolate contains much less sugar and even has a higher protein content than confectionary bars. Try and get your sweet fix from natural source like fruit or raw honey which have a nutritional advantage too.  Also processed sugar has a negative effect on your immune system.  Something we definitely don’t want right now. 

Switch off your devices in the evening  do you find that your struggle to sleep, wake up feeling tired and un-rested? It may be that the EMF (electro magnetic frequency) of your lighting and devices is interfering with your sleep.  Our bodies need darkness to stimulate melatonin needed for sleep.  When we fall asleep with TV, laptops, phones and lighting still on the electro magnetic frequency causes us to release stress hormones cortisol which interferes with the quality of our sleep.  It also stops our bodies doing their jobs and fully repairing us as we sleep.  Turn off your devices, lower the lighting and relax before bed to get the most out of your 8 hours.

Sleep more – most of us generally don’t sleep enough and the benefits of sleep are endless.  All your bodies systems regenerate during sleep, including your immune system.  Getting a good nights sleep is also essential if you are trying to stay in shape.  What better way to spend time than to catch up on those extra zzzz’s Try just getting to bed an hour earlier to reap the benefits.

Plan your food shop  Ever went food shopping hungry and come out the supermarket with no actual meals but a lot of treats?  It’s easy done!  If you want to successfully eat well over lockdown it’s essential to plan your meals.  Choose some new recipes and then go to the supermarket intentionally to get those ingredients.  Get in and out avoiding the biscuit aisle and you’re on to a winner. After all who really wants to spend any longer than necessary in supermarket at the moment anyway. 

Laugh – research shows that laughter is good for the immune system and of course promotes positive mental health.  Again get intentional with it.  Start your day with your favourite comedy podcast, watch re-runs of all your old fav funny movies.  Get those laughter endorphins flowing to get yourself in the best mindset to stay positive through this strange time.

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Boxing tips Exercise Tips Latest mental health Mindset Motivation Weight Loss

Join our Open Day for World Mental Health Day

At 12 Rounds Boxing, we’re a small boxing gym with big dreams of showing everyone how boxing can make us all better at dealing with life’s inevitable punches.
Our #BoxingMakesYouBetter Campaign launches on World Mental Health Day (10th October 2019) and encourages people to share their experiences of what boxing has done for them.

Our aim is to encourage more people (especially those who would never normally consider it) to find a club and give it a go.

To help you get involved and try us out we are holding an OPEN EVENING on Thursday 10th October from 6-9pm

6pm-6.45pm – Come along and meet the team and hear our member stories of how boxing has helped them cope with different life situations.

7pm-8.30pm – Join a beginner level boxing session and experience for yourself how a boxing session will boost your mood instantly. The session is suitable for both new and experienced boxers and will finish with a cool down and short talk on mindset strategies to boost mental well-being.

8.30pm-9pm – Join us in the bar for smoothies and win prizes in our raffle to raise money for The Frank Bruno Foundation, a charity that provides boxing sessions for people experiencing mental illness.

To book a space on the boxing session head to the link below. You just need to make a small donation The Frank Bruno Foundation on the night

https://goteamup.com/p/68830-12-rounds-boxing/e/20577529-open-day-beginners-class/

We hope you can make it along to experience the magic of boxing

To hear our member stories on how ‘boxing has made them better’ follow our insta campaign at link below or search the hashtag #boxingmakesyoubetter

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Boxing tips Exercise Tips Fitness Regime Mindset Motivation Uncategorized Weight Loss

13 Reasons why you should learn to box


There seems to be a trend at the moment in 13 reasons why blogs. I don’t know why it’s 13 but it seems to be popular so I thought I’d continue that theme in my blog today.

Yes you guessed right, 13 Reason why you need to start boxing

I’m sure I can think of more than 13. Boxing has changed my life for the better. At 12 Rounds we are all about changing lives too. Our members continually report that since they’ve been training with us that they not only feel fitter but they are happier in general.

Here are 13 reasons why you should bring boxing into your life in 2019


1. Ultimate fitness. It will vastly improve your cardiovascular fitness. Think you are fit already? Boxing training is unlike anything you will ever do. Where some forms of fitness like running or cycling will only work the aerobic system. Boxers work in short explosive bursts meaning you work all the energy systems and the body has to adapt to generate power quickly. It will challenge you and condition you like nothing else.

2. Improved physique. Now who doesn’t want a boxers physique? Boxing will give you lean and defined muscles and it will tone and condition the whole body. Don’t be fooled in thinking you are only working your upper body when you punch. Punching power comes from the legs upward therefore leg and core work are a big part of training. Sprints, shuttle runs and leg exercises are all part of a boxers conditioning to build the explosive power needed to throw those big shots.

3. Improved strength and power. Building on the point above, not only are you going to look better but there is no doubt you will be physically stronger. At 12 Rounds all our beginners start wth a press up test and everyone reports a massive improvement within just 4 weeks.

4. Positive mental health. This is my favourite one as it’s what I personally get most out of boxing. If you struggle with low mood, stress or anxiety, boxing instantly changes your brain set by brining your attention back to the present with the focus on technique. Combine that with a natural endorphin rush and you will instantly feel better after a training session. I’m not saying it solves all your problems, but it will definitely lift your mood and allow to take action on whatever is bothering you.

5. Lower stress levels. There is no doubt that punching stuff is one of the best forms of stress release ever. When we are stressed our nervous system releases adrenalin and cortisol to help us get us out of danger by running from it or fighting. These days most of our stress is mental and we have no way of utilising those stress hormones. Boxing helps you literally ‘punch it out’ At the end of a session you will feel lighter and more relaxed. Again it won’t stop you getting stressed, but it will give you a positive way of releasing it.

6. Learn a skill. Boxing training has a purpose. You may or may not wish to take your skills into the ring and compete but you will have learnt a new skill nevertheless. See your progression in mastering that skill leads me on to my next point – self confidence

7. Improved confidence. So you feel better in your body, you’ve stuck to something consistently and you’re seeing yourself progress in a skill. Think this might improve your confidence? You bet it will. Confidence comes from doing and taking action. If you’ve taken on the challenge of learning to box, you’ve made a positive commitment to yourself and your health. You’ve started to value yourself and your body. These are the building blocks to confidence and self esteem. Walking into a boxing gym to begin with can be scary but once you’ve got past this and got comfortable with being uncomfortable, your confidence will grow and theres no limit to what you can achieve

8. Better mental focus and concentration. In todays social media scrolling age many of us have lost the skills of concentration and focus. Learning boxing skills requires a lot of this. The more we practice and utilise the skills of concentrating and focussing the more we develop those neural connections in the brain. It then becomes a more developed neural pathway and will help us be able to focus and concentrate better in our daily lives.

9. Meet new friends. Boxing communities are extremely friendly and supportive. It may seem intimidating to walk into a venue where people are punching each other in the face, but I can assure you after the rounds it’s all smiles and hugs. Particularly at 12 Rounds we strive to create a warm, friendly and supportive atmosphere. Boxing might be a lone sport when you are in the ring but the training is very much about team work. You often work in partners with pad work and bags so you have to communicate and work together. Training is very much about team spirit and encouraging and motivating each other through the tough rounds. We love seeing the close bonds and friendships that form with our members at 12 Rounds

10. Community support and involvement. Boxing brings communities together. Get to know local people and getting involved with your community. We love finding out what our members do and supporting there local businesses. Look out for our local business net-working event coming soon!

11. Better relationships – So your health has improved, your confidence has improved, you feel good in your body and your less stressed. Think this might help your relationship? Many, many people report that they have just become a nicer person since starting boxing and have a better relationship with their partner.

12. Give yourself a challenge – stepping out of your comfort zone is how we grow. If we don’t change anything then nothing changes right? Start by challenging yourself to learn the basics and commit to a month a training. See where it takes you. Many of our members loved it so much they’ve gone on it compete in our white collar shows in front of hundreds on people. Imagine what that does for your confidence.

13. It will make you happier. So bringing all that together, you feel better, you look better, you are full of confidence with have great relationships and are taking on new challenges. Think you might be happier? We do. In fact we swear by it. We fully believe that boxing makes you better at life.

If you are ready to take that first step and join us in 2019 get yourself booked on to our boxing fundamentals course in January here

We also have gift vouchers available in you are looking for a unique Christmas present idea just email us for full details

A huge Merry Christmas from all of the team here at 12 Rounds Boxing.  We hope that 2019 is a knockout year for you

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Fitness Regime Latest Mindset Motivation

Self Care Practice to Stay off the Punchline

Self care is a bit of a buzz word these days. It’s great that we’ve finally recognised that we need to look after ourself but what exactly does self care look like and why do we need it?

I believe it’s completely individual. For some people getting in a weekly exercise class or massage it a walk in the park is enough to keep them on form. I am in awe of these people.   On the other side of the spectrum there are people like me. I need massive amounts of rest, regular exercise and lots of time to recharge just to survive the week ahead. Late nights, alcohol and too much people time really take it out me and will completely throw me off balance. Before I know it my mental health starts to slip and anxiety sets in. I become over- sensitive and reactive. Relationships suffer, work suffers. Everything seems hard.

Yet if I just take the time to care for me I can remain strong and avoid those feelings of overwhelm and burn out. I know this and I know what to do but I still get caught out sometimes. When my energy is good I think I can take on the world. I say yes to everything. I forget that I need my downtime to recharge.

Any of this sound familiar?

Understanding and practicing self care is makes us stronger and more able to deal with life’s punches. But if we know this, why can’t we just get ourselves to do it?

Often it’s linked to guilt. Many of us feel guilty for taking even an hour for ourselves . Our self worth is so tied up in always ‘doing’ and achieving.

And sometimes it’s just down to the fact that we haven’t mastered the skill yet. Everything in life – even slowing down, is a skill that can be learned. You just need to set aside time to practice.

  • Practice letting go and releasing your stress (on the punchbag)
  • Practice just being rather than always doing
  • Practising restoring your energy
  • practice taking time for yourself

That’s exactly what we’ll be working on in my next ‘Punch it Out’ workshop. I’ll be teaching a group of ladies exactly how to put in place self care practices to avoid patterns of stress and overwhelm and stay strong and focussed.

If you know anyone who needs this you can book them a space here

Or give yourself the gift of some me time this December

 

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Boxing tips Mindset Motivation Uncategorized

Manage your mindset and stay off the Punchline


It’s been ages since I wrote a blog

Weirdly I just haven’t felt inspired which is not like me. Usually I’m bursting with ideas

To get creative we need to be in the human brain and it seems I haven’t spent a lot of time there recently

For anyone who doesn’t know me, along with boxing, understanding brain science is my biggest passion.

Having an awareness of what’s going on in our brain and how to motivate ourselves gives us power.

You know when you feel stuck and just can’t get yourself to take action, even though you really really want to?
That’s your primal animal brain in play.

According to triune brain theory there are 3 layers to the brain.
Below our thoughtful human brain lies our emotional and tribal mammalian brain that seeks safety through acceptance and belonging to our tribe or pack. Our reptile brain is our survival mechanism that reacts in fight, flight or freeze when under any form of threat. These ‘animals’ are still very much active and part of us. Their purpose is to keep us safe from anything that could threaten our survival.

Our biggest threat today is social threat. What other people think of us, are we being judged? Do we feel a sense of belonging and acceptance? We are essentially pack animals. The stronger our social connections, the safer we feel. When we feel safe that’s when we get to play in our human brain. That’s where focus, goals, dreams, creativity and self actualisation are possible.
When we are not in the human brain it’s impossible to make decisions, find solutions or get creative. That part of the brain is offline. Until we can get human we are pretty much at the mercy of the animals, stuck in a reactive cycle of behaviours that don’t serve us

So what do we do about it?

Having an awareness is the first step to change. If we want to change our behaviour first we have to notice it, observe it and understand it

Changing our mindset like any other skill, is a practice. It doesn’t happen overnight. Knowing this stuff isn’t enough either. I’ve known about this for several years now but I still get caught out.

Just like we practice our punches and defence in training. If we want to stay human, we need to practice the behaviours that keep us off the punchline and out of threat

This means understanding how we can influence our environments to change how we feel and set ourselves up for the best possible outcome

It means becoming aware of and mastering our self talk and continually working on our connection and our relationship with ourself

It means understanding that stress, anxiety, overwhelm and other negative behaviours that keep us stuck are just our brain trying to keep us safe. But they also keep us stuck and stop us moving forward and limit our self growth. Understanding what lies beneath them, almost always fear of failure and not being good enough and continually working to build our self esteem is key to our success

Boxing is a tool to take us out of our reactive primal brains but if we don’t do the other work, the work on our relationship with ourselves, we just end up back there very quickly, reacting to life’s punches

Boxing AND working on your brain together will make you unstoppable

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Fitness Regime Motivation

Meet our Members….

 

At 12 Rounds we like to reward our members for their hard work. And who doesn’t like a bit of recognition? Chris Coss has had plenty of that at 12 Rounds. Winning his first fight last year and now our member of the month. I have embarrassed him on many occasions lol

Like most people, when Chris first walked into a boxing gym he felt incredibly intimidated (it wasn’t 12 Rounds btw) He was fed up paying for gym memberships he didn’t actually use and had always had an interest in boxing so thought he’d give it a go. His first session resulted in him being sick in the bin. Yep boxing training is tough

Fast forward a few years and Chris found 12 Rounds and became a loyal family member. Chis said what he loves about training at 12 Round is the support and the level of personal attention you get. You feel valued and people really make the effort. Everyone has time for you. If you ask a question, the trainers will stop what they are doing to answer you. It feels like a very inclusive learning environment for all levels’

Watch Chris’s full video our Youtube chanel here

And that’s exactly what we strive for at 12 Rounds. We believe that when people feel safe and connected, it puts them in the right mindset to learn and develop. Not just in terms of fitness but in confidence too. We love seeing our members progress. There is nothing more rewarding than watching someone grow from being a shy beginner, to confidently walking into the boxing ring and taking on a fight

We thought Chris was well deserving of our member of the month.  After witnessing him stay for 3 sessions in a row one night, I thought that he deserved some recognition

Well done Chris!   Chris wins a PT session with a trainer of his choice!

If you like Chris’s story and want to find out for yourself how boxing will make you better too, email and come down for a free taster session.  We promise not to make you sick in the bin!

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Boxing tips compete Fitness Regime Motivation Uncategorized white collar

A Story of Courage and Commitment


Transforming your body is not really the main goal of fight skool

But when you’ve got a goal bigger that yourself it’s amazing what can happen

Stepping into the ring and showcasing your skills in front of hundreds of people is amazing motivation to get into your best shape ever as Neil McCann discovered

Neil had been training with us for about 9 months when the coaches noticed his skill and determination and suggested he go for a fight

Never being one to shy away from a challenge Neil jumped at the chance and fully committed himself to the 10 week programme

He trained hard,4 x a week, only missing 2 sessions over the 10 week period

And he stopped drinking and gave the programme his full attention

Over the 10 weeks Neil progressed massively in terms of fitness and skill and showed true courage and determination in fighting a tough and more experienced opponent

And he lost an amazing 15kg in the process

So how did he do it?

Simple he gave it his all and committed himself fully to the programme

He didn’t make excuses or shy away from tough sessions

Something I’ve learned from boxing is that you can teach anyone the skill but to be a real fighter requires heart and determination

There are day that are going to be tough. There are day where you want to quit but it’s about that willingness to still show up on those days and get through the rounds that really make a true fighter

I asked Neil at the end of the programme what he’d learned about himself during the process

‘the biggest thing I learned about myself is I can achieve anything I put my mind to and focus on’

Now that’s got to give you a massive confidence boost!

Watch Neil’s full interview here:
https://youtu.be/p22ZLySgKE0

How about you?

Think you’ve got what it takes to step behind the ropes?

Head over here to apply for our January Fight Skool intake

https://12rounds.wufoo.eu/forms/x166hyyo11l4uc2/

 

You don’t need experience we’ll teach you the skill. You just bring the courage and commitment

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Boxing tips Fitness Regime Motivation

Why everyone should learn to box…..

It’s been a few weeks since I’ve written a blog, you could say things have been a bit busy. I’ve started training for fight for in July and right now I’m out in Spain on retreat helping my client find clarity and a plan to create her ideal business and life
And that in-between boxing

I want to start by telling you a bit about my fight training, how it’s completely rekindled my love for boxing. A month ago I decided I was going to get back in the ring. It’s been 4 years since my last fight. For a while I just didn’t have the energy or focus to put into my own training. Now with our new fight skool programme just starting, it seemed like the right time

Kat and MarkTo get my training started I re-connected with my old boxing coach. With any coaching whether it’s in sport or business I think it’s so important to find someone that you completely connect with. For me Mark is the only coach who can push me to my limits and at the same time keep me motivated. Over the last few weeks we’ve had so much fun as he’s kicked my ass around the ring again

Here are a few things about boxing I’ve been reminded of over the last few weeks

Always learning
In boxing you never stop learning. Not only do I have my own coach but I’m super lucky that I have a team of pro fighters and expert boxing coaches that I learn from everyday. After almost 10 years I’m still learning how to position my feet and set up angles to sharpen my jab and generate power from my cross
Team bond
Training with a group working to the same goal is something really special. The support and connection in our training group is unbelievable. I’m so proud of the team and the coaches for how much they go out of there way to help one another and make sure everyone feels supported. And there’s the competitive element that makes you work just that little bit harder.  You don’t want to be the one to quit.  This is what got me through the hill sprints (my least fav thing) a few weeks ago! sprints

 

 

 

 

 

 

 

 

Progression

Abs picAfter just 2 weeks of training I’m seeing my body and fitness level start to change. My abs which had been buried under a layer of fat have been starting to make a come back.  Because I know I ‘have’ to make weight my diet has improved. I’m more conscious of being prepared with my meals and making sure I’m eating enough protein and carbs to support my body. My fitness is def starting to improve to. Consistency equals results. Knowing that you’ve got to be able to survive 3 rounds in the ring is a sure fire way to make sure I make every session

 

Focus
Focusing my mind is something I’ve always struggled with. Working on my boxing skills is like a form of meditation for me. It forces me to concentrate, brings me back to the present and actually calms me down. If you have a very ‘active’ racy mind and find the thought of yoga or meditation terrifying, boxing is a great alternative

Confidence
Knowing you are strong in body and can throw a punch and take a punch is pretty powerful. It’s no wonder that boxing is renowned for building confidence.  Knowing that I am fitter and making progress all the time def helps me feel stronger and more confident mentally

Fighting is not for everyone but I think that getting learning to box should be.  Simply joining the training will give you all of the above
If you want to start your boxing journey, we still have spaces in our June Fundamentals course starting Mon 12th June

18881874_1676731399023716_5359729922346460621_nDrop us an email to info@12roundsboxing.co.uk and pop along to a taster session to find out for yourself

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Boxing tips Exercise At Home Exercise Tips Fitness Regime Motivation Uncategorized Weight Loss

7 Essential Exercises to Build a Boxers Physique

Strong beautiful boxer.

Want to know how to get the body of a fighter?  Todays blog comes from guest writer Jamie Stewart at www.warriorpunch.com

Fighter’s bodies make the average guy (or gal) on the street extremely envious. I mean, these guys walk around cut up while packing serious muscle. A fighter’s body is the epitome of fitness and good health; strength, speed, flexibility, functionality – it’s all in balance.

Getting a body that is muscular and combat ready requires hard work, but it isn’t out of reach for the average Joe. Even if you never have any intention of stepping into the ring, it’s still possible to have a physique comparable to these modern day gladiators.
And you don’t need any specialist training or fancy equipment; you can get ripped by doing simple bodyweight exercises. Stick to the basics, and do the basics well.. just like boxing.
The following seven exercises are the bread-and-butter of any fighter’s routine. They’re not glamorous – and you’ve probably done them a thousand times before – but they are highly effective. If they’re not already part of your routine, you know what you’ve got to do.
The Dreaded Burpee
Everyone’s favourite… not! Although you may cringe whenever your coach shouts the dreaded B word, there is no better body weight exercise for building stamina and burning calories.
You should be grateful for the punishment (honestly), as this whole-body movement works several major muscle groups while building the cardiovascular endurance required to go the distance in the ring.
Squats for Punching Power
With boxing being all about an exchange of fists, the legs are often neglected and replaced with upper body strength development. Leg training is often substituted for press ups, sit ups, or training that has a more direct payoff for the fight game, such as smashing pads and bagwork.
However, strength conditioning for the legs will provide that strong and stable base required to absorb punch impact while also loading power into your punches. Yes, power is generated through the torque in your shoulders and hips, but it also comes from pushing off the ground. Uppercuts would be nothing more than a slap without the upward thrust generated by the legs.
Add squats to your routine, and you’ll notice the difference in your balance and power.
Get Explosive with your Push Ups
Push ups work way more than just your arms as they also engage your chest, back, shoulders, and core. They’re part of every boxing coach’s arsenal and rightly so. They help to build upper body strength and that all important arm endurance required for the sport.
But if you want maximum impact from push ups, try clapping push ups. This plyometric exercise mimics the explosiveness of punching instead of the longer time under tension associated with weight training. The result? Snappy, knockout punches!

Muay thai fighter doing push ups - Coach training his athlete for a boxe match - Sportive men working out in a martial arts gym

Build Highly-functional Upper Body Muscle with Pull Ups
Pull ups suck at first, but it’s worth persevering as this compound exercise utilises nearly every muscle above the waist.
Using your body weight as resistance is highly effective for building lean, functional muscle. Meatheads that are all about loading up the barbell on the bench press may have an inflated chest and be gym strong, but it comes at a price; mobility. As a boxer, you want to pack power behind your shots but remain supple; which is where pull ups come into play.
Sit Ups – My Arch Nemesis
If there’s one exercise I hate, its sit-ups. There’s no pain like the crippling pain you get from crunches. Yet, as much as hate sit ups, I regularly do them.
A strong core is vital for boxing. The muscles in your stomach and back are responsible for generating a lot of the force behind a punch, and mid-section muscles are also necessary for absorbing body shots.
Make sure you do every variation of sit ups you can think of to target the upper, mid and lower stomach muscles as well as the obliques.
Improve Footwork with Jump Rope
There’s nothing like jumping rope for building endurance, cardio, cutting weight and improving coordination. Jumping rope builds the fast twitch muscle fibres in the calves which leads to an increase in responsiveness and faster footwork.
Varying the intensity of jump rope also means you can use it as a warm up and cool down, or a frantic, calorie-burner between rounds.
Are You Doing Your Roadwork?
While it takes you away from fight training, road work (or running) is still one of boxing’s most essential training tools. Roadwork is imperative for fight conditioning. Fail to put in the miles, and you’ll be gassed in round two on fight night.
To get the most out of your roadwork, you need to vary your intensity and duration. That means doing those slow and steady five mile jogs in the morning as well as hill sprints. Including both aerobic and anaerobic training will prepare you for the rigorous energy demands of a fight.
Wrapping It Up
Contrary to what you or anyone else thinks, it is possible to have a boxer’s physique without having it out in the ring. Building lean, functional muscle is as simple as performing these movements properly, frequently, with high intensity, and of course, while sticking to a healthy diet.
If you want to get the most out of these exercises, my advice would be to combine them all in a circuit. High Intensity Interval Training (HIIT) is the fastest way to carve out the body of a fighter.
Author Bio 
Jamie Stewart is a muay thai fighter and boxing enthusiast with a passion for martial arts and fitness. When he’s not training, he likes to write about martial arts, health and fitness, nutrition, and mindset.

If you would like to learn more, you can find him blogging at www.warriorpunch.com.