Intermediate Workout Format B

Now you can mix up the beginning of your warm-up with jogging, running, jump rope, and shadowboxing. If you are still not sure how to shadowbox, do some of the combinations from the past workouts. There is no need to move fast. Take your time and work on shifting your weight, moving your head, and using your legs.

Warm-up

• Light jog for 2 minutes.

• Fast jog for 3 minutes.

• Run or jump rope for 3–5 minutes.

• Slow dynamic shadowbox for 2 minutes.

The arm swings in the following sequences are shown with a kettle bell in Chapter 7. The same swing can be performed with two- to ten-pound hand weights. The idea is to generate power and muscular strength at the same time holding the core muscles together to help stabilize the spine.

Using a heavy weight:

• 10 Double-arm Swings

• 10 Basic Squats with rotation, alternating right than left. (Chapter 6, page 66)

• 5 Lateral Lunges to right then left. (Chapter 6, page 72)

• 5 Single-arm Swings right then left.

• 10 Alternating Lunges stepping back with arms overhead.

• Shadowbox for 2 minutes. (Chapter 14, page 171)

• Repeat sequence 2–3 times.