The workout started out as usual. Light jog around the matts, keeping our shoulders loose. Then the same sequence of warm-up exercises to get our joints loose and ready to go.
Next we move to the back of the gym to the wall-mounted punching ‘boxes’. The boxing stance is feet at 4 o’clock and 10 o’clock, knees bent slightly. The left hip is forward. When punching, move your shoulders, turning at the waist when you punch. The punching comes from your whole body, not just your arms.
Left punch, right punch, or one, two, We do this combination at least eight times, maybe ten times. Stop, shake our arms out, then bring our gloves back up, keep our chins down, and get into the boxing stance. Keep the top of the boxing gloves even with your eyebrows to protect your face. In-between each boxing combination, bring the gloves back to cover your face. At first I was keeping the gloves in front of my face, but now I see the more experienced boxers keep the boxing gloves a little more on the side of their face. See the you tube video below for glove location to protect your face/head.
We do the following combinations to warm up: Left punch, right punch which is also called one, two. Do the combination eight to ten times, stop, shake out your arms and shoulders, get back into boxing stance and do eight to ten more. Next is the left punch, right punch, left hook combination. One, two, three. Do this combination eight to ten times. When you are punching, you have to stay light on your feet. Stay on the balls of your feet, not on the whole feet. ‘Don’t be a zombie!’ is what Coach Saul will say to remind us to constantly shift our weight back and forth on our feet.
Then we put the two combinations together for eight to ten more times: One, two, then one, two, three. Stop, shake out your arms and shoulders, then do the combinations again. Next is left punch, right punch, left hook, right punch, or, one, two, three, two. Do this combination eight to ten times, stop, shake out, then do the combination again eight to ten times.
I am starting to get warmed up by this time. Now we put all three together for eight to ten more times. Stop, shake out our arms and shoulders, then do the three combinations altogether again. The second time punching faster while maintaining accuracy.
Now we are warmed up. We move to the front of the gym and are paired up, We do the same combinations we just did at the back of the gym on the wall-mounted punching boxes with a partner. One person wears mitts and one person keeps their gloves on.
Today instead of just standing on the matts, Rene, one of the coaches at the gym, put 22.5 inch tires on the matts. The person with gloves keeps their left foot in the middle of the tire, the person with the mitts stays in their boxing stance outside of the tire. After each punching sequence, the pair moves 90 degrees to the right.
The coach reminds us to not ever cross our feet. Move first with the right foot and then drag the left foot so the feet are in the correct boxing stance. It throws a whole new twist into working out when you move 90 degrees in a circle after each punching combination.
The tires teach us to move our feet without crossing our feet, since it is impossible to cross our feet when the left foot is inside the tire and the right foot is outside.
Each person completes the same warm-up sequence, then the person with the boxing gloves puts on the mitts, the person wearing the mitts puts on their boxing gloves.
It is good practice to catch punches as well as throw them. It is the same boxing stance for your feet, keeping the shoulders relaxed. When wearing the mitts, keep them on your chest when not catching a punch.
We start a new punch combination. Parry with left boing glove, right punch. The guy with the mitts is throwing a jab with this left hand and the guy with the gloves turns his boxing glove around and pushes the jab down with the left parry, then right punch. Do this combination eight to ten times, stop, relax and shake out, then do the combination again. The next combination, shoulder roll, keep your left boxing glove at your eyebrow, turn your left elbow and left shoulder to the right by twisting at the waist, the guy with the mitts touches your left forearm, then right punch. Do this combination eight to ten times, stop, shake out, do the combination again. Now put the two together. Parry, right punch, shoulder roll, right punch. Do this combination eight to ten times, stop, shake out, do it again.
Now add block, left hook, right punch. The guy with the boxing gloves keeps her boxing gloves touching their face up high, the guy with the mitts touches the right glove with the left mitt, moves the mitt a couples inches down and towards them to catch the left hook then catches the right punch. Do this combination eight to ten times, rest, shake out, do the combination again. Then do all three together.
The last combination is drop step, right hook. The one with boxing gloves steps back while the one with mitts reaches out with the left mitt, then the one with the boxing gloves throws a right punch. Finally, put all four combinations together.
There are still ten minutes left of the hour so it is time to do roundhouse kicks against the hanging boxing bags. We fire off at least ten kicks to the bag. Start in the boxing stance, when you kick a roundhouse kick with your right leg, keep your left are straight. When kicking with the right leg, the left foot is at least 45 degrees out to the left, kick the bag with the shin of your right leg. Get back into the boxing stance in-between each kick. Keep your standing leg straight, foot turned out, get onto the ball of your foot for maximum impact. This takes a lot of balance and does not happen the first time you try. Finally getting your right hip on top of your left hip when you are kicking. Switch with your partner and hold the boing bag for them.
Last thing, roundhouse kicks with the left leg. Start in boxing stance, step forward with your right foot, keep your standing leg straight, kick the bag with your chin. At the same time keep your hands, relaxed, up by your ears, and chop out with your left arm when kicking with your left leg.
Kick as many times as kick is yelled out. It seems like 20 times. Probably only 10 times, I lose count. Stop and do it all over again.
Class is over. We line up. Coach will talk about the moves we practiced and how they can be used in a real fighting situation. we lift our arms up while we inhale, exhale, three times. Then bring our hands together in Wai, bring the palms of your hands together in front of your face and bow your head.
Everyone high fives, starting with the Coach going to the start of the line and everyone high fives each other.
Class is over. Time to take off the hand wraps and drink some water.
To your health,
Kate Hauer, MMA