Target your arms with this heart-pumping upper body workout by January 2017 cover model Tiffiny Hall.
Go: 20 seconds’ work, 10 seconds’ rest, 4-6 rounds (push yourself!)
Words/workout: Tiffiny Hall (pictured)
Photography: Future Pictures
1. Jab, cross punches
It’s the ol’ one-two! You can make this one a bit trickier with some hand weights if you’re up for the challenge. Don’t have any weights? Yeah, you do! Just use weighted balls, water bottles or soup cans.
» Stand side on with your guard up (elbows close to your body and fists protecting your chin).
» Perform a quick jab with your front arm and follow up with a cross punch with your back arm. Keep ’em coming!
» Remember to roll your shoulders through the movement too to get your abs involved.
NEXT: Speed skipping – with or without a rope
2. Speed skipping – with or without a rope
No rope? No problems! With or without, skipping will get your heart rate up, your blood pumping and your body ready to go. This exercise doubles as your active recovery – no rest for the wicked!
» Play make-believe or use a real rope to continually skip on the spot.
» The key is to keep those arms moving around for added burn.
NEXT: Tiff boxing combo: double jab, cross, hook, uppercut, uppercut
3. Tiff boxing combo: double jab, cross, hook, uppercut, uppercut
You can do this into a pillow at home, with a boxing bag at a gym or shadow box in a mirror (show yourself who’s boss!). Really put some oomph into it, lead with your front two knuckles and make sure you keep that thumb on the outside of the fist so it doesn’t get hurt (a little boxing 101).
» Stand side on, guard up, light on your feet, and jab twice with your front arm (quick like a dart!).
» Throw a single forward punch with your back arm (the ‘cross’) followed by a hook punch with your front arm (lead with your elbow across your body on this one).
» Finish with 2 uppercuts – elbows tight against your body, first starting at your chin and leading through to head height (or your pillow opponent’s) chin.
NEXT: Speed bag both arms
4. Speed bag both arms
Get ready to burn out your arms and roll with the punches! The challenge is to keep your elbows nice and high.
» Stand facing the corner, light on your feet, fists above your head – whatever you do, don’t let those elbows sink.
» Start rolling your hands over each other, pushing through your imaginary speedball with the top hand – pow, pow, POW!
» Now for the other side (gotta keep it even!).
NEXT: Uppercuts non-stop
5. Uppercuts non-stop
No pauses! Keep your core tight, your chin protected, your elbows tucked in, and stay as light on your feet as you can. Get down low, and go go go!
» One foot forward, your body facing the front, get your guard up (don’t let it drop).
» Alternating arms, perform continual uppercuts – tuck your elbows into your body and drive your fists up through head height
NEXT UP: Core blast with Tiffiny.