Fighting fitness will get rid of fat, lead to muscle tone, help you become stronger and more self-confident. Believe me, this is a very cool intense workout!
We invite you to try to train the way boxers do. The technique by which they are engaged leaves no chance for excess fat, develops endurance, explosive strength, forms the muscles of the legs, shoulder girdle and cortex (hello, perfect abs!).
Unless, of course, you practice at least a couple of times a week. Take a medicine ball weighing 3-5 kg, no more, dumbbells – 0.5-2.0 kg each. And put on your favorite upbeat music. Go through the entire workout from start to finish (once), vigorously performing the maximum number of repetitions in dynamic exercises. Don’t forget – absolutely! – exhale with effort. If you want more – go to boxing classes!

Warm up
Skipping rope – 5 minutes. Jump at a calm pace from foot to foot, on your toes – gently, like a cat. But at the end of each minute, speed up by 10 seconds – you can jump on two legs or run in place.
Warm up – 5 minutes. Perform circular movements in all joints: rotate your knees (left – right, out – in), shoulders, elbows, hands, neck. Do forward, left, right bends. Squat, shake your pelvis from side to side, trample on the spot.
Part one: with a medicine ball
It includes 3 rounds – and the same number of exercises. Do each for a minute. Rest 60 seconds between movements.

Round 1. Squats with lifting the ball over your head
Stand straight with your feet slightly wider than your shoulders, knees soft. Hold the medicine ball in front of you in lowered hands.
Get down into a deep squat while lifting the projectile. This is 1 repetition. Don’t hesitate to continue.

Round 2. Pushing the ball from the chest
Raise the medicine ball to your chest.
Unbending your arms, “throw” it forward, at the same time jumping in place. Keep moving back and forth. You need to push the projectile easily, in relaxation.

Round 3. Diagonal swings with medicine ball
Stand up straight, holding the ball in front of your chest with both hands. Transferring body weight to your right leg, lower yourself down, bringing the projectile behind your right thigh.
Rise up and with a sharp movement bring him diagonally up. Work in this manner for half a minute.
Then immediately switch sides (the round is not over!) – and for the remaining 30 seconds, continue moving from left to right.
Rest after work with a medicine ball – 1 minute.
Part two: with dumbbells
Also includes three rounds. In each – three exercises. Starting position everywhere: feet wider than shoulders, socks slightly turned inward for stability.
Round 1. Dynamics
You perform punches with dumbbells in your hands. Be active!
Hits from below – 20 seconds. With quick short movements, beat up from the belt alternately with the right and left hands.
Direct hits – 20 seconds. Beat forward – also alternately with the right and left hands. Don’t hesitate, keep up the pace.
Upstrokes – 20 seconds. Raise the dumbbells to your shoulders. And alternately hit with your right and left hands up.
Repeat this circle 2 times. The total round time is 2 minutes. Rest after the round – 1 minute.

Round 2. Statics
Here the task is to firmly hold the dumbbells, freeze in each of the three positions.
Hands in front of you – 20 seconds.
Hands up – 20 seconds.
Hands to the sides – 20 seconds.
Repeat this circle 2 times. The total round time is 2 minutes. Rest after the round – 1 minute.

Round 3. Dynamics
The time of sharp, jerky movements.
1. Lifting dumbbells – 20 seconds.
Starting position – dumbbells at the hips.
As you exhale, lift them sharply above your head.

2. Horizontal shoulder abduction – 20 seconds.
Starting position – hands in front of you, elbows slightly bent.
As you exhale, spread your arms to the sides with a jerky movement.

3. Mill with dumbbells – 20 seconds.
From the “hands down along the body” position, lift the right up.
And then swap the limbs.
intense training
Repeat this circle 2 times. The total round time is 2 minutes. Rest after work with dumbbells – 2 minutes.
Part three: on the press
This is all one round, during which you have to alternate one static exercise with three dynamic ones. The rules are simple. Before each of the three dynamic movements – on the lower abdomen, upper and oblique muscles – perform a static hold of the legs in weight.
Starting position: lying on your back, the head is comfortably fixed on the hands clasped in a lock at the back of the head, the shoulders are pressed to the floor.

1. Static holding the legs on weight – 20 seconds.
Keeping your feet together, raise straight legs 20–30 cm off the floor, while keeping your lower back off the mat. Freeze.

2. Pulling the knees to the chest – 20 seconds.
From the previous position, while inhaling, pull your knees to your chest – as close as possible. As you exhale, straighten your legs back forward (do not touch the floor). Keep going until the time runs out.

3. Crunch with straight legs – 20 seconds.
Raise your legs up: the lower back is firmly pressed to the floor. Reach out to them with your hands. Lowering the body, put your hands in the lock on back of the head.

4. “Bicycle” – 20 seconds.
Twist alternately to the right and to the left, reaching with the right elbow to the left knee and with the left to the right.
The total round time is 2 minutes.