“Exercise, whether gym, walking or a regular yoga routine, is probably one of the best methods of stress release,” says specialist biokineticist Tiaan Campher, of the Sports Science Institute of SA. “There’s a reason a lot of women have taken to the sport of boxing or martial arts!” But you don’t have to be Laila Ali. By simply introducing some punch-bag work to your workout routine, you’ll not only beat your stresses into oblivion, but you’ll be super fit in no time.

THE BOXING BASICS

If you’re right handed, you should stand with your left hand closer to the boxing bag and your right hand slightly back. Stand diagonal to the boxing bag.
Jab A short punch with the arm closest to the boxing bag
Punch When the arm that is furthest away is used.
In this workout, jabbing twice then punch: 2 short left-hand punches followed by a harder right-hand punch. Continue. You can mix up the moves, changing body position and the leading arm.
For fast, small punches, turn your body square. Now both arms are of equal distance from the bag. In this position forget about punching hard — the aim will be to punch as fast as possible for the given duration, thus working on speed.

Warm-up 5 min medium intensity cycling followed by 5 min of easy running. This should be followed by stretching all the major body parts for at least 20 seconds each. Muscle groups to be stretched includes the calves, hamstrings, quads, back and chest.THE WORKOUT

1 > BOXING BAG WORK (1 min)
For the first 30 seconds: Jab-Jab-Punch (change dominant sides as much as you like and move your feet). For the second 30 seconds, turn your body square to the boxing bag and punch with equal left and right punches as fast as you can.

2 > SKIPPING (1 min)

Immediately after a minute of boxing, pick up a skipping rope and continue skipping for a minute. There’s no rest in the change over between boxing and skipping.

3 > MEDICINE BALL PUSH-UP (20 reps)
Get in position for a knee push-up; place a medicine ball on a mat directly under your hand (the bigger and heavier the ball, the easier the exercise). Now with one hand on the ball, and the other on the mat, push up. Change hands and repeat.

4 > SPLIT JUMPS (10 reps)
Take a big step forward and assume the lunging position. Jump up and change legs mid-air. Remember to make sure that your feet stay parallel to each other and the knees stay in line with the second toe. For a more advanced workout, use ball as pictured.

Notes Repeat this routine another 2–3 times. As this is quite a high-intensity workout, it shouldn’t be performed more that 2–3 times in week. It can be done as a workout on its own, or added to the end of an existing exercise regime. When doing it at the end of an existing programme, repeat this routine 1–2 times.

To finish End this routine with an easy 5 min row and a thorough stretch routine, including all the muscles worked.