Ross ODonnell - The Ultimate Fitness Boxing & Kickboxing Workout

The Ultimate
Fitness; Boxing &
Kickboxing Workout

by Ross ODonnell

Demonstration Photographs of Joanne ODonnell Certified Personal Trainer & Ross ODonnell

Photographs taken at Bryon Mackies Bigtyme Fitness & Boxing, Orangeville

Copyright 2005 Ross ODonnell. All rights reserved.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the written prior permission of the author.

Note for Librarians: A cataloguing record for this book is available from Library and Archives Canada at www.collectionscanada.ca/amicus/index-e.html

ISBN 978-1-4120-6451-4 (softcover)

ISBN 978-1-4122-3818-2 (ebook)

Offices in Canada, USA, Ireland and UK

This book was published on-demand in cooperation with Trafford Publishing. On-demand publishing is a unique process and service of making a book available for retail sale to the public taking advantage of on-demand manufacturing and Internet marketing. On-demand publishing includes promotions, retail sales, manufacturing, order fulfilment, accounting and collecting royalties on behalf of the author.

Book sales for North America and international:
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phone 250 383 6864 (toll-free 1 888 232 4444)
fax 250 383 6804; email to

Book sales in Europe:
Trafford Publishing (uk) Ltd., Enterprise House, Wistaston Road Business Centre,
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phone 01270 251 396 (local rate 0845 230 9601)
facsimile 01270 254 983;

Order online at:
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Contents

Dedicated

To

My parents

Ross Sr. and Lorraine ODonnell

Special thanks to the following people who, each in their own way provided mewith the motivation and encouragement to complete this book:

Brittany ODonnell

Len ODonnell

Janice Shepherd

Catherine & Kaitlyn Schneider

Bruce & Doreen Barber

CHAPTER ONE
Introduction

About the Book

Welcome to the 21st century where we have become a society of multi-taskers and can incorporate that mind set into our fitness training. Over the last few years boxing and kickboxing have become popular forms of fitness training in North America for those looking to progress beyond the Tae-Bo, aerobic-kickboxing and boxercise type formats.

This book details how to get a calorie burning cardiovascular and resistance workout combined with learning valuable self-defense skills. The routines are also dynamite ways to build self-confidence, agility, coordination, stamina and relieve stress.

Complete with a wide variety of topical information on both general and specific components of fitness, it is professionally detailed with over 300 photographs depicting every punch and kick technique combination. From the warm-up, strength exercises, ab routines and cool down stretches it is designed to ensure safety and efficiency in planning your fitness regiment.

The exercises are fully explained, and sample workouts are provided allowing you to determine the intensity of your workout based on your fitness and skill level. Tailored to your goals, it makes an ideal, fresh, innovative and personalized workout.

The training can be structured into two or three minute rounds with 30 to 60 second rests to replicate actual boxing and kickboxing rounds, enhancing mental focus by concentrating on the various, challenging and stress relieving kick and punch combinations. It can also be implemented as the cardio portion or warm-up to your regular routine or as an additional alternate session format tailored to your goals and needs.

All the equipment required, like boxing gloves, heavy bags and focus pads are portable and the initial expenditure is fairly modest compared to elaborate home gyms. The additional strength and resistance exercises incorporating the stability ball, medicine ball, resistance tubing and free body exercises keep the program unique, easy to modify and can be taken with you when traveling or at work.

So grab your wraps and gloves and get ready to punch, kick, bob and weave your way to fitness.

Introduction to New Instructors

A fitness boxing or kickboxing program consists of a two to three hour educational workout, intended to introduce the participant to the fitness benefits derived from fitness boxing and kickboxing. Boxing gloves and wraps are recommended and foot and shin guards optional. No one should ever strike heavy bags without proper hand protection.

The class starts with a warm up cardio exercise of either air attack moves or a skipping workout. The Instructor then demonstrates the proper techniques to be utilized during the session ahead. The participants/instructor will select partners with consideration for the opponents size (the partners will be of similar height, weight, fitness and skill level). This segment of the workout will be used to practice good boxing and kickboxing techniques.

The session then moves into strike, kick and punch combinations structured in two or three minute rounds to simulate a competitive match. Round timers signify the start and end of each round with a 30 to 60 second rest and water break. During each round, one partner will be the striker and one the defender/pad holder. Each combination will be predetermined so that both partners are aware of and prepared for the routine.

A more vigorous workout is utilized for advanced classes and participants are able to work in partners on more complex combinations or on free-standing heavy bags. (Optional sparring classes can be made available for advanced participants.)

All classes conclude with strength, abdominal and back exercises followed by stretching.

Fitness Benefits to Participants

Fat Loss

Stress Relief

Flexibility

Easy to Learn

Individual Instructions

Toning

Safety

Variety

Self-Confidence

Back in the 1950s there were those exercise machines with belts that were supposed to shake the fat away. Thankfully we moved forward from there. In the 80s and 90s fitness enthusiasts flocked to clubs for aerobic step training. Times and trends are changing again. Welcome to the 21st century where we have had the good fortune of being introduced to new and fabulously effective training methods such as Pilates and the Stability Ball.

Through vast resources via the internet, you have the opportunity to educate yourself on a variety of new and innovative techniques and fitness programs. We have become a society of multi-taskers so why not incorporate that mind set into our fitness training. Over the last couple of years boxing and kickboxing have become some of the most popular forms of fitness training in North America. The reason for this is, you get the best cardiovascular and resistance workout ever and learn valuable self-defense skills all at the same time. Although sparring is an option for advanced students, 98% of participants join strictly for the fitness. Like boxing classes, that have become immensely popular, fitness boxing and kickboxing offer the opportunity to train like a real boxer or kickboxer, gaining all the benefits without having to get in the ring.