Before you play: You can get boxing gloves, find a boxing studio that has all the equipment necessary, or you can box equipment free in a fitness boxing class.

The Sport: Boxing is a martial art involving strength and cardiovascular training to aid in hitting an opponent with ones fists. Fitness boxing removes injury from the equation and provides a great whole body workout. Improve our cardio respiratory and vascular system by practicing a variety of anaerobic fitness boxing exercises.

A brick workout is a workout frequently done by duathletes and triathletes that involves biking and running consecutively. The workout is helpful to train the body to change from bike to run, as well as to cut time off the transition changing from bike to run.

Stand tall with your arms by your sides. Pull your navel towards your spine so that your core muscles are working.
Focus your eyes 10 to 15 feet ahead and keep your shoulders relaxed. Bend your elbows at a 90 degree angle and cup your hands lightly, rather than clenching your fists.
Leading with the heel, take a step forward with your right foot and move your arms in opposition (i.e. as your left arm moves forward, your right moves back). Transfer your weight through the heel of your right foot

Start position: Start by standing up straight, hands by your sides.

Movement: Perform a small jump up into the air with your arms overhead, then reach down as you bend your knees and put your hands on the floor (shoulder width a part). Hop your feet back so that you end up in a push up position, keeping your wrists under your shoulders. Hop your feet back in towards your hands, stand up, and jump up reaching your hands up towards the ceiling.

Alternate movement: Instead of the initial jump, try lifting your heels off the ground, then squat, put your hands on the ground, and walk your feet back into a plank position. Pause for a moment then walk your feet back up to your hands and stand up.

Do a burpee (drop to push up position and pop back up). When you get back to your feet perform a squat jump.

Come to your hands and knees, positioning your knees under your hips and your wrists under your shoulders. Begin with a flat back and gaze just beyond your fingers, keeping your head and neck in a neutral position. Inhale as you arch your back, allowing gravity to pull your belly toward the floor and your chest forward. Hold here for a few seconds. Then, exhale as you round your back up toward the ceiling, pushing the ground away with your hands and allowing your head to relax. Hold for a few seconds and repeat.

Kneel down and sit on your heels. Fold forward, bringing your chest to your knees as your reach your arms straight out in front of you, palms on the floor. Relax your head down. Pressing into your palms, send your hips toward your heels. Rest here and allow your lower back muscles to stretch.

Cool down to return gradually to your resting heart rate. Here is an example of a 5-minute cool down:
• Walk at a slow pace (2-3 min)
• Quadriceps Stretch: Stand with hands on hips. Keeping your knees together, bend one leg and grab your ankle behind you. Switch sides after about 30 seconds (1-2 min)
• Shoulder Rolls: Stand with feet hips-width apart, knees bent and spine tall. Gently roll your shoulders back and away from your ears (30 sec-1 min)

Sit on the ground with a tall spine and both legs stretched out in front of you. Cross your right foot over your left thigh by lifting the leg, flexing at the knee and placing the right sole flat on the ground outside the left knee. Hug your right knee with your left elbow and rotate to the right. Enjoy the stretch in your lower back and your core. Repeat on the other side.

The cross trainer is a machine that offers a cardiovascular workout with variable intensity settings to mimic running. It features handles to help you maintain a neutral spinal position. This is a great way to reduce excessive strain on your joints and the handles aid in exercising more muscle groups simultaneously.

Starting position: Lie on your back, knees bent, feet shoulder width apart, hands behind your head, elbows bent and extended outwards.

Movement: Lift your shoulders off the ground by tightening your abdominal muscles and reach your chin toward the ceiling. Then lower back down, but don’t let your shoulders touch the floor, and then lift back up again. Repeat

Alternate Movement: Allow your shoulders to come all the way down to the floor in between repetitions to get more rest in between.

Set the desired weight level on a high pulley and kneel in front of the machine, gripping the bar underhand or with a rope attachment. Hold the bar close to your head with your wrists close to your ears. Arch your back slightly and crunch your elbows downward towards your knees. Try not to move your waist, and pivot back to a kneeling position.

Start position: Lie on your back, knees bent, feet flat on the floor and hip width a part. Cross your left leg over your right, your left ankle is laying on your right leg, right above your knee cap and knee lays out to the side. Bring your right hand behind your head.

Movement: Lift your right elbow to your left knee as you rotate and crunch across your body, and then slowly come back down. Try not to rest your shoulders on the ground, and then crunch back up again. Do this for a set, and then repeat on the other side.

Alternate Movement: Take a rest in between crunches by allowing your shoulders to touch the ground.