Monday, October 14, 2019

Celebrity trainer’s ultimate fat burning workout


When you’re packing your workout into your lunch break, you need something fast and effective. Something that will get your head out of the office and release all that pent-up stress.

You need boxing. You need Michael Olajide Jr.

The former boxing champ, a go-to for Victoria’s Secret models and expert trainer on Chris Hemsworth’s health and fitness program Centr, believes boxing is the perfect all-round exercise. “You get fit without getting hit,” Olajide says. “You take the getting hit part out of boxing, and it’s the perfect thing for the human body. There isn’t a muscle group it doesn’t work.”

That’s right. Not only does the fast pace of boxing training elevate your heart rate for a great cardio workout, it strengthens a bunch of different muscle groups including your shoulders, back, arms, core and legs. Plus its high intensity makes it fantastic for blasting fat.

So if you’re looking for a fuss-free way to burn the most energy you can in your lunch break, look no further.

You don’t need a ring, or gloves. You can get started here with Olajide’s Power Punches workout. Trust us – you’ll be feeling the burn from this one in your shoulders and core tomorrow.


Aim to do 5 x rounds of these exercises to get in a solid, sweaty 20-minute session. If you’re training with headphones in, go for rhythmic tracks where you can punch to the beat.

Left power punches – singles

Get into a fighting stance, your hands in guard position protecting your face, and twist your torso so your lead shoulder (the arm you’re punching with) is further back. Then use your left fist punch to drive your body back to forward-facing position. Keep your right fist guarding your chin, feet firmly planted and engage your core. Once you’ve got the form, pick up the pace and punch with power and purpose.

Left power punch – doubles

Keep your body in the same position, but drive forward with two punches, back to back.

Left power punch – x3

Again, same position, but deliver three punches. If it helps, count out the punches and keep the same rhythm – 1, 2, 3 – as you reset to deliver the next flurry.

Left power punches – x4

Now up your punch count to four in a row. Keep your stance wide and your centre of gravity low to punch with power.

Left power punches – non-stop

Keep that left fist and shoulder flying – aim to deliver 30 punches in a row, non-stop.

Right power punches – singles

Now switch sides. Turn your torso so your right shoulder is back and left fist is protecting your cheekbone and chin. Punch your right fist forward and retract with power, picking up the pace as you go. Your punches should land at about chin level.

Right power punch – doubles

Now two punches – pop, pop! Deliver at least four of these double punches.

Right power punch – x3

Raise it to three punches. Try to keep your movement to a four-count: 1, 2, 3, reset, 1, 2, 3, reset. Do at least four sets.

Right power punches – x4

Count it down: 4, 3, 2, 1. Punch out four sets.

Right power punches – non stop

Driving from your shoulder and keeping that core engaged, power through those punches non-stop – until you reach 30.

Michael Olajide Jr is an expert trainer on Chris Hemsworth’s health and fitness app, Michael is a former championship boxer, pioneer of boxing for fitness and supermodel trainer.

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