io stavo pensando piu' che altro a cosa del genere da abbinare come allenamento aerobico, io perdo il fiato dopo 1 minuto (nemmeno) che corro...

e fattibile?

Routine One

The following work-out is for those who have access to a gym and/or many different types of boxing equipment. For beginners, do 2 minute rounds, with a 1 minute rest in between. As you progress, do 3 minute rounds, with 45 seconds rest, then eventually 30 second rests for those that are in competition.

Rounds 1, 2, 3: Shadowbox

Round 4: Hitting the heavybag. Focus on working the single punches. Avoid combinations.

Round 5: Hitting the heavybag. Focus on combination punching. Use head movement such as slips and weaves/rolls. Avoid dancing around the bag/footwork.

Round 6: Hitting the heavybag. Focus on boxing. Use footwork, angles, move around the bag. Basically put all your tools together.

Round 7: Hitting the heavybag. Punch it out. Hit the bag, non-stop with light punches. Lefts and rights. Use all your punches: jabs, crosses, hooks, upper-cuts, hooks to the body, double hooks, etc.. The key is not to stop punching until the end of the round.

Rounds 8, 9: Hitting the double-end bag or upper-cut bag.

Rounds 10, 11, 12: Hitting the speed-bag.

Rounds 13, 14, 15: Skipping rope.

Routine Two

The following work-out is for those who do not have access to a gym and/or boxing equipment.

Rounds 1, 2, 3: Footwork drills.

Rounds 4, 5, 6: Shadowbox.

Rounds 7, 8, 9: Weave/roll drill. Stretch a rope out, about 20 feet long, at about shoulder height. Move up the rope, when you reach the end, turn around and repeat.

Rounds 10, 11, 12: Skipping rope.