Boxing Workout

I will be teaching the early Yoga class this weekend, I just love that time slot!
This week has been so nice I have slept with a fan in the window, and not wanting to go to work. Maybe the zoo or the park.......or just hang outside, but being inside this time of year is so hard for me. I love nature, hiking and camping is a blast!

I have not been slacking with my clients check out this workout I created that my client ROCKED last night:


Workout - Walk + Client Training Boxing


Time of workout - 75 min


Cals burned = 384


Step ups in out 2 min

Push ups on roller

Med ball boat twists

Boxing round 1:

Jabs R then L

Jabs w/knee ins

Jabs w/twists

Jabs straight on


Step ups in out 2 min

Push ups on mini yoga ball

Med ball overhead crunches


Boxing round 2:

Jabs R L

Jabs up down

Jabs w/twists


Bench dips

Double tap mountain climbers

Double jump bench jacks

Can you believe just one more week and pools open!!??

Ben & Jerry's W/Double clients

Ben & Jerry's Greek Yogurt..........I must admit, I won't be buying this any more. It is just too darn tasty! The serving is 1/2 cup but this little container is 4 servings yet it seems like 2! Sure it has 6gr of protein but that's only 12 per 420 calories if you eat a whole cup.

Nutritional Info - Ben & Jerry's Banana Peanut Butter Greek Frozen Yogurt

Serving Size - 1/2 cup (99g)

Calories - 210 (from Fat - 70)

Fat - 8g (Saturated Fat - 2.5g)

Sodium - 100mg

Carbs - 30g (Sugar - 26g)

Protein - 6g

But I love peanut butter anything, homemade cookies are my all time favorite! Not sure how the other flavors are but I don't think they make anything bad.

Last nights double client workout was a blast! I managed to get a super sweat fest from both my clients woo woo!

Workout - 2 clients back to back
Time of workout - 2hrs
Cals burned = 198

#1
Warm up Walking & high knees on board

Wall squats w/lateral raises
Burpees w/hop
Push ups modified

Squats w/lateral ball raise
Resistance band triceps w/pulses
Circle band step outs

Boxing rounds
Jabs R
Jabs L
Jab combo w/twist
Jab blow out 2 min

Bench dips
Bench mountain climbers
Baby jacks

Pilate's scissors


#2
Circle band warm up side to side and V steps

Curtsy squats TRX
Plyo jump low
Pushups w/Pilate's ball

Squats TRX w/chest press
Plyo jump - I-jacks
Pushups w/db row

Incline chest press
Plank on stability ball w/knee ins
Walking towels planks

Incline chest press
Bicep curl
Body bar rows

Pilate's scissors

Tonight is another double session back to back, I will bring on much more intensity...shhh don't tell them :-)

Plan of Action Boxing Workout

I looove scarves!

Last night my client returned from Japan, and brought me a fabulous Orange scarf! (pics tomorrow) I was shocked its so wonderful and she did not know how much I love Orange. She also got me a shirt but it was a bit snug as we know how tiny they are in that country, and I laughed when she said I thought you could wear a large. Not with this big back, not going to happen lol.

I got in a walk at lunch in 100 degrees and it felt wonderful, I saw a blue butterfly and jammed on some Zumba music.

Here are my meals:
Breakfast

Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Peanut Butter Dark Chocolate Dreams Flavor (All natural by Peanut Butter & Co), 1 tbsp 85 6 7 3
Breakfast TOTALS: 296 48 10 9

Lunch

Arnold Select Sandwich Thins Multi Grain 1 Sandwich thin, 1 serving 100 22 1 5
Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
Dannon Activia Blueberry Yogurt, 4 oz., 1 serving 110 19 2 4
Lunch TOTALS: 340 52 6 23

Dinner

Muscle Milk Light 100 Calorie No Sugar Added, 1 serving 100 5 3 15
Perdue Bread low fat chicken breast cutlet, 1 serving 130 11 3 14
Dinner TOTALS: 230 16 6 29

Snack

Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 341 24 5 50

Snack 1

QUESTBAR Protein Bar - Apple Pie, 1 serving 170 24 5 20
Snack 1 TOTALS: 170 24 5 20
Snack 2

Muscle Milk Nutritional Shake Vanilla Creme, 0.5 serving 110 5 5 13
Snack 2 TOTALS: 110 5 5 13

CALORIES CARBS FAT PROTEIN
Totals: 1,487 169 36 143
DEFICIT = 148

We blasted out a super Boxing workout, and a good core session. Try it if you dare :-)

My workouts:
Workout - Power Yoga + Lunch walk
Time of workout - 15 min + 20 min = 35
Cals burned = 66 + 82 = 148

Productive morning:
Swept front and back porch
Watered plants
Cleaned bird bath
Filled bird feeders from ladder
Ran sprinkler

Client workout:
Boxing and core w/6# med ball
Time of workout = 55 min

Warm up:
Marches
Reach ups/out/over
Arm circles big/little
Static stretches
Shoulder/tricep w/side bend
Twists
Back rounds

Workout:
Jabs w/strike down knee lifts (3 Jabs 2 lifts)
Hooks R L open leg sumo
Alternating jabs R L w/switching legs
Straight on jabs 100
Jabs w/core twist (6 jabs 2 twists)

Tricep dips on bench 2x30 last set 1x50

1 min intervals:
Jumpless jump rope
6# Core ball oblique pass R
6# Core ball oblique pass L
Jumpless jump rope high knees
6# Core ball toss overhand
6# Core ball toss underhand
Supermans
Supermans w/3lb db
Overhead tricep 7lb db

25 - Bent knee sit ups with 6# ball overhead crunches

Cool down:
Tricep/shoulder stretch
TRX stretches
Foam roller neck / lat rolls
Foam roller open chest stretch
Bent knee glute stretch

POA = 363 Days

Boxing Fitness Workout

Good news, I got 2 more clients......Praise God! No contract yet but coming back next week for sure. They love that I am older and know my stuff......woot woot!

Workout this morning = NONE
Tonight = Zumba when I get home before Bible study, no worries I had a great workout last night and I am sore. Good news my oblique is on the mend so I think I will be ok this week to train the rest of my clients on Wednesday and Thursday.

I was off work on Monday, and did not go to the gym I did my workout at home just so that I would not aggravate my oblique injury. Yeah, I get aggressive with the heavy weights at the gym ;-)

Monday workout:
Workout - Yoga & Boxing (with 2 new clients)
Time of workout = 30 mins + 1 hr
Cals burned = 133 + 227 = 360

Did exercisetv.com workout Hatha Yoga love this FREE workout!
The trainer is very good at direction and to modify as needed.
www.exercisetv.tv/workout-videos/body-sculpting/yoga-sculpt-7642

Trained clients boxing one on one 1 hour Fitness Boxing Session here is how it goes:

30 min hitting the bag opposite sides
Jumping rope 5 min on jump pad

1 min interval shadow boxing in mirror w/1 lb wt
-Jabs
-upper cuts
-hooks

Back to bag:
Bob and weave w/jabs
Higher lower 1 - 2's
Hooks with alt side stands

Cool down stretch on the TRX system. This system is GREAT for stretch and flexibility not to mention everything you can do with it. (worth the money)

NO EXCUSE I MAKE IT HAPPEN