The Legendary Workout

THE SINGLE BODY WEIGHT EXERCISE THAT IS GREAT FOR BOXING

Boxing is a combat sports where 2 individuals compete with each other with protective gloves in order to score points. A round is typically 3 minutes with a 1-minute rest in between. Boxing is known as an intermittent sport where it targets both aerobic (endurance) and anaerobic (explosive, quick burst) systems.

There are many exercises that can facilitate your improvement in boxing. Like weight lifting, is known to build size, strength that translates to power in your punches. However, there are many people who do not have the luxury of time to have a weight lifting session and boxing training included in their schedule due to commitments such as schoolwork, family, work etc. (that includes me as well…)

However, there is an exercise I found that is easy and can be added to your boxing training that targets the muscle groups as well as building up the energy system needed for boxing. That exercise is Burpees! Yes, that’s it just burpees. You don’t need any special equipment or any equipment for this exercise, just your body weight!

Burpees are great for conditioning as it targets almost every muscle group that would heavily strengthen your core and lower body. Core is important for boxing as it provides great stability and balance that translate to better footwork where stronger lower body help catalyst the knockout punch! The burpee is considered a full body exercise which includes 4 basic steps.

Step 1: From standing position, drop to a squat position with your hands placed on the ground

F66CDEBB-D961-45C3-87E0-9E068F68EDA6
Step 2: Go to all 4s by pushing both legs backwards into a push up position

92C1E1C0-D58D-4755-BBA0-FCAC3DE974F9

Step 3: Return to the position in Step 1 by pushing both legs back to the squat position

Step 4: Explode up with a jump to end it off and get ready for the next repetition

BF4466B9-5F98-47E8-8574-A60B681AB7C5

The movement of burpees and boxing are similar in the stimulation of the muscles & energy systems. Burpees has a ‘reset’ and ‘explode’ movement like the one in boxing where after a punch combination, you reset as you move around your opponents to find openings and then explode as you fire back another punch combinations. This type of movements are the ones that could get your heart rate up fast in just a short time. Compare the time where you jog for 3 minutes and doing burpees for 3 minutes straight… You’ll get what I mean.

Give burpees a try. With the availability of the exercise, there is no excuse not to try it when it could be done anywhere! Doing multiple repetitions of burpees may be challenging but hey, isn’t embracing challenges are traits of what it takes to become Legends? 😉

*E-mail khairizal@legends.com.sg to book a FREE trial boxing class

Advertisements

Wei Xuan, the trainer with the choir boy look.

Recently I had my first boxing match in Pride of Singapore 1 by Champs Boxing Series. I am happy that I’m able to put on a good fight and getting the win. Being involved in the fight sport all started way back in 2014 when I was just merely a fight fan following both boxing and mixed martial arts fights. I’ve always hope to experience what fighters must go through to get their hands raised at the end of the fight.

I joined canoeing as my interest group in Polytechnic, as it was something that interest me as it was a sport that is not highly available. However, I quickly realised that I was not really interested in canoeing as I always find myself watching the fight sports online but not the sport I am currently in. I’ve talked to some of my friends about it and they suggested that I should do something I enjoy when I still can, I may not have the chance in the future when I’m older. I decided to quit canoe and decide to treat boxing as a serious hobby. I then joined Legends Fight Sport.

After training for 8-9 months, Champs Boxing Series came up with Pride of Singapore 1 for amateur boxers of all levels to test themselves in the ring. Without hesitation I signed up to participate for the event as the opportunity to experience being in the ring is finally presented to me.

The preparation of Pride of Singapore 1 was a roller coaster ride. There plenty of good days of training and bad days as well. There was a period where I was constantly falling ill which caused a disruption in my training. That does cause a negative effect on how I feel mentally but I quickly overcome it as I know there is nothing I could do about it, instead I should focus on making my best out of the time to prepare for the event.

Weight cutting… oh my goodness, that is probably the hardest fight for me! Though I only have to lose 4 kg to get to flyweight category, I would have to limit my food intake by a lot as I love food and usually eat when I’m bored. Fight week was probably the toughest as I go to bed hungry and end up staying up late at midnights. While I’m awake, I tend to watch cooking shows on the internet; fried chicken was the first thing I wish to gobble down after the event!

I’m happy that the members and I have gotten closer through the preparation of Pride of Singapore 1. We are interacting with each other more, organising trainings together and constantly motivating one another to push ourselves during training. These brought up a strong sense of camaraderie among each other, getting us in a more prepared state especially during long grueling training sessions.

Come match day, I felt generally calm and relax however anxiety starts to kick in closer to my bout which resulted in me making multiple trips to the gents. Thank goodness it stopped in time. Before I even know it, I was already making my walk to the ring…

59E4A9DC-0F11-4641-B4C4-05C86A16B271
Everything just seems to happen automatically from then on wards. When the first bell rang, it felt as if I was watching myself fighting. Being in there was something surreal for me and it’s hard for me to explain what that feeling was at that time. But I enjoy my time being the ring very much though I’ve just went through 3 exhausting rounds and had moments where I must push myself to keep punching to finish the fight strong. I felt everything was moving in slow motion!

After the fight, I just felt proud of myself and thankful to have a great experience in the ring as I know I have given my best for the people who turned up for the event. Thank you for coming guys!

When it was announced I got the win, I was on cloud nine and felt relieved. Though my face did not show any excitement, I was trying hard to contain myself to avoid looking like a child getting presents during Christmas because there were cameras and I do need to stay cool. It was nice of my opponent to congratulate me for my win after we were just punching each other and we ended up following each other on our social media. This shows that despite being opponents in the ring, after the fight we still respect each other. Pride of Singapore 1 has act as a catalyst in developing a close-knit community among the boxers in Singapore!

I am currently doing my polytechnic internship in Legends Fight Sports as an assistant coach. I find joy in sharing the knowledge and experience I’ve gained in the sport. Besides, I am also passionate about people who are keen to learn. With the experience I’ve gained from Pride of Singapore 1, and guidance from the other coaches and fight team boxers at Legends, I feel that I will continue to learn and give back to everyone in the gym.

My journey continues and hope I get to interact with all of you soon! Hands up! See you at Legends.

427F53F1-A7BF-444B-BA6B-23074BA8F097.jpeg

 

 

 

Jessica & Chloe

I was a bit nervous when I first joined the club, and being based overseas I couldn’t be as regular as I would like – but I always feel welcome whenever I’m there, and I’m very grateful for how warm and friendly the coaches and students all are. I’ve also learnt tons in just a few lessons, and despite so many years in different sports I’ve been properly inspired to take boxing more seriously. Thank you for a wonderful summer, and I’ll be sure to return whenever I can. I definitely pull Chloe along.
Jennifer
I first started boxing when Jessica convinced me to join her at a training session while we were away at university. It has since become my favourite way to stay healthy both physically and mentally. The sport is also a great way for me to meet people I would otherwise not have come in contact with – and everyone has been so friendly too! Apart from boxing, I spend my time travelling and reading for a masters in English Literature, and am also training to become a teacher. In both the gym and the classroom, I am motivated by the knowledge that there is always more I can learn and do to improve my skills. Boxing has kept me grounded, and reminds me that while you might never know what to expect (both in the ring and generally) – being prepared, disciplined and pushing yourself to be stronger and better will keep you moving forward.
Chloe

#peopleoflegends

 

 

 

 

20841064_1987419218160032_7461422426697279809_n

Im currently interning in Singapore and I spend my after hours training at Legends Fight Sport. In the last few years I have been living and travelling aboard. In one of my travels,
I met this couple at Ushuaia, Argentina. It’s the southernmost tip of Argentina and if you go further, it’s Antarctica. I forgot where they started but I remembered that they cycled past Alaska and this was their destination. It took them two years to complete the trip. The photo was taken to commemorate the completion. They were soooo amazing! We were so honoured to witness this moment even though we had just met them at the sign board.

Travelling has allowed me to be very thankful and appreciative to the many people I met from all walks of life along the way. No matter how much time we spent together, they have inspired me immensely. I guess what #peopleoflegends is doing is also to express their gratitude to all who’s been a part of their journey. With that I thank my new found friends in Legends Fight Sport and this place will always be with me, no matter where my travels may take me in future!

20621018_1980714228830531_7122790787885147096_n

Age is just a number. Don’t let your age get in the way of doing things you love or trying out something new. In my books, there is no such phrase as, “I am too old for this! I can’t do this!” My not-so-young gym mates at Legends, sweating it out and boxing with all their might, still and will always amaze me. If they can do it, so do I! Boxing and being in the gym teach you a lot of things – perseverance, discipline, fearlessness, and humility (yes, it teaches you humility, too!), and you will never stop learning these no matter which stage of life you are in. Boxing just makes you learn these real fast! I am hitting the big 4-0 soon, but I will not stop doing boxing (and even engaging in other sports that I have not tried before). I may take a break in between, but I will be back at Legends. Always. #peopleoflegends

 

21106731_1991160704452550_5828073851397823201_n

“If this is something you wanna do, and if this is something you gotta do, then you do it. Fighters fight.” – Rocky Balboa

I grew up with movie characters like Rocky but have never dreamed of living their stories. Two years ago, I turned to boxing as the first step towards a healthy lifestyle and it has since turned my life around. I was initially intimidated but I slowly warmed up to it. What had first been an excuse to exercise now turned into an obsession. Boxing has brought out the best in me. It improves my physical health, sharpens my mind and raises my confidence. Boxing also taught me discipline and respect in and out of the gym arena. And best of all I shed 12kg in 4 months! All these would not have been possible without the people at Legends. The coaches are passionate about what they do. With their guidance, I hope to compete in the near future. #peopleoflegends

 

The offical blog for Legends Fight Sport, Singapore