Battle Rope Exercises To Blast Belly Fat

Battle ropes - main
Battle ropes - main

Why battle ropes?

If you are wanting to lose weight quickly whilst enhancing your cardio performance, then battle ropes are the resource for you. Come down to your local Xercise4Less Gym and grab a pair of ropes to blast that belly fat and get a real sweat on with this high-intensity exercise regime. Just working with the ropes for ten minutes can increase your heart rate to peak levels, improving your overall fitness.

As well as boosting your cardiovascular fitness and aiding weight loss, the ropes are extremely versatile and enhance your grip, strength and power. The high-intensity nature of the exercise means you can focus on your explosiveness and aerobic endurance to gain the most from your fitness session.

Battle rope workouts at Xercise4Less Gyms

Below are a range of battle rope exercises which will torch the belly fat and get your heart pumping in no time at all. See results quickly and say goodbye to those excess calories!

Double wave with a push-up

This exercise targets a range of areas, including glutes, core, hamstrings and shoulders. To begin, place yourself in a deep squatted position, making sure you hold both ends of the rope. Move your hips up as you fully extend your knees to get to an explosive standing position, whilst using both arms in a powerful upward-wave motion. To add intensity, perform two explosive squats and combine them with a two-sided wave.

If you want to push yourself even more, you could incorporate push-ups.

battle ropes - man using them

Burpee with a double-lateral jump

Much like the double wave, the intention of this exercise is to target your glutes, core and hamstrings. Begin in a squat position with your hands on the floor in front of you. Place your feet behind so you are resulting in the push-up position. Move your feet back to the starting squat position, then, leap as high as you possibly can with your arms aloft to complete the first burpee.

The next step is to powerfully jump sideways, clearing each end of the rope individually. Make sure that each end of the rope are approximately two feet apart. Once you are clear of both ends of the rope, perform another burpee and continue facing in the opposite direction.

Double-arm crisscross in a wall-sit position

Intensify your workout with this next exercise, giving you a new position to test yourself and your body with during your fitness session. The double-arm crisscross delivers a full body workout to really blast that belly fat and eliminating the calories.

To begin, sit against a wall with your hips and knees at a 90-degree angle, ensuring your back is making full contact with the wall. Keep your neck and back straight whilst you hold the end of the rope with both hands. Once you are firmly in position, start to make crisscross shapes with the ropes so that it pulls on the core of your body. One thing to remember is to keep your weight on your heels and off your toes to avoid any unwanted pressure or strain being placed on your knees.

Battle ropes - man

Make battle ropes a staple of your circuit training

Battle ropes will become a key component of your fat burning program, ensuring you burn the required calories as well as building up your cardiovascular fitness levels in the process. Implement each of the above exercises into your circuit, completing three rounds and making sure you take a well-earned rest between each round. The advised resting time is around 60 seconds.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Effective Exercises To Boost Your Core

Core exercises - main
Core exercises - main

Strengthen your core with Xercise4Less Gyms

It is important to develop and build your core to give you a balanced fitness session. The core is a group of muscles that provide you with strength and stability to both your upper and lower body. We have provided a list of exercises for you to quickly and effectively build your core strength. Get yourself down to your local Xercise4Less gym and give them a go!

1. The Plank

Why not start with the most daunting one? The plank is highly effective for building your core, but you will certainly know about it once you’ve completed the exercise. This essentially engages and stimulates all your core muscles in a physically challenging way.

To begin the plank, prop your upper body up with your forearms, with your lower body resting on your toes – in almost a press-up position. Ensure you remain as horizontal as possible as this will enable maximum exertion on your core for optimum results. It is imperative you do not allow your hips to collapse or your back to lower.

You should hold the position for 30-60 seconds, depending on your level of fitness and how long you feel you can sustain the exercise. This can be amended as you develop your fitness and become more comfortable with the exercise.

If you are feeling confident, you can increase the intensity by extending one arm in front of you for a further 10-15 seconds.

2. V-Sits

Maybe it is time to introduce your gym visits to v-sits. This is an abdominal exercise which also works your obliques and hip flexors. To perform this exercise, you will start by taking a seated position on the floor. As you slowly inhale, contract your abdominals whilst lifting your legs to a 45-degree angle. Once you are in this position, lean forward with your hands or place them by your sides if you feel unstable.

Hold this position for up to a minute before having a well earned relax for 15-20 seconds. Once you have relaxed, repeat this process two more times. As you feel your body becoming stronger and more supple, you can increase the duration.

V sits - core exercises

3. Bicycle Crunches

This is a classic exercise which operates by working a whole host of your core muscles at once, especially the abdominals and obliques.

For success in this exercise you will need to lay flat on the floor with your back pressed to the ground. Place your hands behind your head, making sure you do not restrict your neck in the process. Then, bring one knee up to a 45-degree angle, whilst keeping the other knee completely straight.

The next step of the exercise is to move your legs back and forth, imitating the action of peddling on a bike. Make sure you alternate between your knees, extending one knee whilst lifting the other. As you are doing this, touch your left knee with your right elbow, and your right knee with your left elbow. Complete this on both sides, for around 10-25 reps. Relax and complete a further two sets.

bicycle crunches - core exercises

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Five Ways To Build Your Biceps

bicep workout - main
bicep workout - main

Take your time, building biceps can be a waiting game

Working your biceps can often seem like a mundane process, or like you are feeling as though you aren’t really getting anywhere. This is probably because you are just repeating the same exercises, and not giving you the best results for increasing your biceps through fitness. Here at Xercise4Less Gyms, we are happy to help you on your way to building your biceps and strength with five simple workouts.

1.The barbell curl

Probably the most used bicep exercise. A simple but effective weight training regime, the barbell curl directly targets the bicep to add both size and strength to the whole muscle, with typically more loading than other bicep workouts. This is a foundational bicep exercise, ideal for building an initial level of mass to enable you to lay the platform for more elaborate exercises.

To correctly complete a barbell curl, follow the steps below for maximum efficiency.

  • Hold the barbell with an underhand grip, slightly more than shoulder width apart
  • Raise your chest and expose the bicep by pulling your shoulders back with your elbows located under the shoulders and just in front of the ribs
  • Curl the barbell up using the biceps, keeping your posture straight, keeping your elbows to the side of your body

2. The chin-up

Perhaps an exercise not typically associated with biceps, but equally as effective as any for building up muscle and strength. The chin-up can be used to boost your upper body and general size. It is important to get your technique correct for this exercise, as you are placing a lot of effort and energy into it. You do not want your efforts to be wasted.

  • Hang from the bar with your wrists facing towards you
  • From a dead hang, make the back stable and keep your chest up
  • Slightly lean back and pull your chin over the back of the bar to complete
Bicep workouts - hammer curl

3. The hammer curl

The hammer curl, performed using dumbbells, allows you to significantly increase arm size and strength. It also enhances your grip strength and wrist stability to help reinforce potentially susceptible areas whilst training your arms in the process.

  • Grab a pair of dumbbells, place them to your side with your palms facing the body
  • Make sure your chest remains tall, your shoulders set back and elbows under the shoulder
  • Lift the dumbbell up, ensuring you do not rotate the wrist to prevent strain or damage
  • Flex your elbows to force the biceps to contract, then lower under control and repeat this

4. Incline dumbbell curl

A variation of the traditional bicep curl, the incline dumbbell curl works solely on your biceps without the necessity to include your shoulders. This exercise really hones in on your bicep, with you sitting on a bench with your torso in a reclined position, meaning your bicep is more exposed and improving your range of motion.

  • Set an incline bench at a 45-70 degree angle
  • Hold the dumbbells by your side, pulling your shoulders back and your chest up
  • Position your elbows to the floor, then curl the weights up to enable contraction
  • Slow lower the load and repeat the exercise
Bicep workouts - woman curl

5. Cable curl

Whilst free weights are primarily the most used for building your biceps, you can also use resistance machines to work on this muscle group. The cable curl encourages strength, muscle growth and optimum range of motion. Your time under tension time can also be increased through this exercise, enabling hypertrophy and muscular demand. Mix up your angles to prevent your muscles from becoming too used to one exercise and placing exertion on all areas of your bicep.

  • Set the cables at your chosen height, ideally from a low position
  • Pull the handles, rope or bar attachment to complete the curl
  • Repeat to build your muscle gradually, giving yourself a full bicep workout

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Bodybuilding: 5 Tips To Sculpt Your Body

bodybuilding tips - form
bodybuilding tips - woman squat lift

Shape your body at Xercise4Less Gyms

If you are just beginning your bodybuilding journey, or want to dramatically change your physique through fitness, then we have some top tips to help you meet all your training goals here at Xercise4Less Gyms. These tips will help you a lot, but please, do not expect instant results. Muscle mass naturally develops at a slow rate, so it is important to have patience, keep focused and stick to your regimes. The results will come!

1. Learn the correct form

It is highly tempting to start with higher weights in the quest for faster results. Whilst this may be a devilish temptation, it is one you must refrain from giving in to. On one hand, you know your own body better than anyone, but also you must be aware of your limitations and know that the key to success is to build muscle at a gradual rate. The best practice for bodybuilding is to start with lower weights, learning the correct form of each exercise you participate in. Having the correct form is vital as you will begin to build the muscle you want to achieve, as well as lessening the risk of potential injury or discomfort by having a poor technique.

If you are unsure on the correct form, feel free to speak to our friendly staff for advice, or have a word with people in the gym. There will be someone who has been in your position, and able to guide you through any exercise you are unsure of. Our friendly, inclusive environment means we are open to all levels of fitness with a culture you can grow in and broaden your social network through fitness.

bodybuilding tips - form

2. Have a program and stick to it

Having a plan and being able to implement it into your workout is arguably the most critical part of attending the gym. Before you come and start your session, you must know what it is you want to achieve and how you intend on going about doing it. You should not just turn up to the gym and do whatever you see fit at that given moment. If you come with this attitude then you are likely to make elementary mistakes, hampering your bodybuilding progress and even risk injuring yourself in the process.

Your bodybuilding program should include the exact exercises you need to do to achieve your results, the number of sets and reps and what you will do in each session. Like with learning the correct form, there will always be a member of staff of an advanced bodybuilding member on hand to give you any support or answer questions you may have.

3. Be in a caloric surplus

The simple principle of building muscle from a nutritional perspective is to eat more calories than you burn. The best way to achieve accurate results is to find out your BMR (Basal Metabolic Rate) and measure that according to how active you are. If you have a passive job, or one where you are sat down for most of your day then you will need to take on board fewer calories than someone who has a more active profession. On a typical day you should be looking to have four or five meals, eating every three to four hours. Avoid being hungry as it could restrict or hamper your training session.

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4. Gradually increase the weights

Once you have become comfortable with your program, it is then advisable to lift the intensity by increasing the weights. This should be done periodically, giving yourself small but realistic targets to achieve the next phase of your bodybuilding journey. Make a note of how much you are able to lift on each exercise you complete, and slightly increase the weight every couple of weeks. This will help you to improve your strength and lead to muscle gains, putting you well on track to smash your fitness targets.

5. Rest and recover

There is no shame in having a day off or a rest day when you are bodybuilding. You do not have to hammer the weights every single day, and your body needs time to repair. One of the best ways to recover is by getting plenty of sleep on a night. A rough guide would be to try and get around 8 hours of sleep per night. You should also recover by adapting your lifestyle to suit your training, avoiding smoking, alcohol and other typically unhealthy habits. You will find a routine that best suits you, fitting in the gym around work and family life can be difficult, but in order to gain the optimum results you will have to make some sacrifices along the way.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Tricep Bar Workout Guide

tricep bar - main
tricep bar - main

Effectively work your triceps

Build your triceps at Xercise4Less gyms with our tricep bar workout guide. Improve strength, muscle mass and muscular endurance with this easy-to-follow fitness guide.

You can work on your triceps in a number of different ways. Perhaps the most effective way is through the French press and skull crusher. Don’t worry if you find these names intimidating – the exercises really aren’t!

Tricep bar workouts: a guide

Both exercises target all three heads of your tricep, resulting in better overall tricep development to give you healthy progress. Additionally, the way you grip the tricep bar during these exercises gives you a better range of motion, lessening the burden placed on your elbows, forearms and wrists as opposed to a traditional straight bar.

To successfully complete a French press, simply hold the bar over your head and slowly lower behind the head by bending your forearms at the elbow. We recommend that you perform three or four sets of 6-12 reps. As for the skull crusher; lay flat on a bench and lift the bar over the chest area in a similar fashion to a flat barbell press. Then, lower the bar to the forehead, bending your arms at the elbows and keeping the upper arm straight. The bar is then raised back to the starting position, above the chest. Again, like the French press, we recommend the same amount of sets and reps to gain maximum efficiency for optimum results.

Add weight for gradual progression

Remember, increase the weight each time you revisit the exercises to ensure you are progressively overloading the targeted muscle group to give you visible results as well as increasing the intensity and exertion to challenge your fitness goals and targets.

Tricep exercises are usually programmed in on a ‘push day’. This means you should look to incorporate them into a day when you are also working on your chest and shoulders for a balanced upper body workout.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Bodybuilding: The Mental And Physical Benefits

Bodybuilding - main
Bodybuilding - woman lifting

An introduction to bodybuilding

There is often a negative stigma surrounding body building, and those who dedicate their lives to improving their fitness through perceived extreme exercise. However, this is not necessarily the case. Bodybuilding is a great way to keep yourself balanced, giving your body proportion, shaping and helping general fitness. Not only does body building improve your physical condition, it can also lead to mental health benefits, giving you a clearer state of mind thanks to weight training and aerobic exercise. Having a well-balanced, proportioned body can contribute to heightened health, lessening the risk of heart disease, high blood pressure and raised cholesterol levels. Bodybuilding captures all your fitness goals by giving you the physical improvements, boosting your state of mind and also ensuring you remain on the ball with your diet to supplement all your hard work in the gym.

Improve your physical condition

First and foremost, the main benefit of bodybuilding is to enhance your physical condition through exceptional fitness and dedication. This has a healthy impact on your bones and joints, giving you the necessary balance across your body in order to remain strong and flexible. As you begin to embark on your bodybuilding journey, you will notice a dramatic increase in muscle, strength and endurance – but this is a slow process and you will have to remain patient. Results simply do not happen overnight and training all areas of your body is essential to maintaining a balanced physique.

At your local Xercise4Less gym we have a wide range of fitness equipment for you to build the body you want. This spans from cardio through to resistance and TRX, ensuring you have all the tools you could possibly need to get the most from your workout. Our dedicated training zones are extremely spacious, so you will not have to wait to get on your favourite piece of equipment.

If you’re looking to add strength and muscle mass, the weight and resistance area provides the ideal environment for you to achieve those goals. Additionally, you will also need to get your cardio sessions in and we have the variety of equipment to make your training both fun and functional.

When participating in physical exercise, your body releases Endorphin. This works to influence your mood, helping you to sleep better, reduce fatigue and relieve any psychological tension or stress.

Bodybuilding - triceps

Boost your mental health through balanced fitness

Having a balanced physical condition will help you to become more aligned with yourself and give you a mental boost to clear your head and make sure you keep your focus and determination to meet all your fitness requirements. Bodybuilding is certainly not an easy process, and you must maintain the desire to succeed and set yourself small, attainable targets to remain on track.

Weight training and aerobic exercise can boost our mind and cognitive wellbeing. Going to the gym can relieve stress, anxiety and depression. Seeing real results can improve your mood and give you a sense of satisfaction to further progress and develop through fitness. Bodybuilding can enhance your self-esteem and confidence by giving you a more positive outlook on your own image. This will happen through the result of changes in your body such as weight loss, feeling your body becoming leaner, stronger and more flexible.

Furthermore, bodybuilding does not just happen in the gym. You can take your experiences from fitness into your daily activities. For example, it can help you to make better decisions and cope with negative emotions more rationally, enabling you to see positives or find solutions.

Bodybuilding - pull ups

How nutrition can give you a helping hand

While the majority of the hard yards are put in during your fitness sessions in the gym, it is impossible to ignore the importance of your nutrition – not just when bodybuilding – but in everyday life. Healthy nutrition and rest are vitally important when bodybuilding as the foods you eat can play havoc with your thinking and your memory. The fuel you intake can influence how your brain and mind function.

It is advisable to eat foods which are rich in antioxidants as they can benefit your focus and memory. As you can imagine, foods such as fruit and veg are ideal for bodybuilding, supplying you with glucose to keep your energy levels up. Lean meat, poultry, potatoes, cheese and fish are also good sources of nutrition to help your bodybuilding journey. In terms of what you should drink, water is as good as anything as it is crucial for a healthy body and mind. Avoid drinking alcohol if possible. Staying hydrated provides so many health benefits and this is equally as important as what you eat.

Conclusion

All elements of fitness are important to bodybuilding but having a healthy body and healthy mind will serve you well for the rest of your days. Weight training and aerobic exercise deliver both strength and energy, giving you the best possible chance of boosting your self-esteem and giving you the motivation to further your fitness. With a balanced level of fitness, you will be fully in control of your life, mind and body.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Assisted Pull-Up Machine Workout Guide

assisted pull up - main
assisted pull up - main

The benefits of the assisted pull-up machine

Develop your upper body strength with the assisted pull-up machine at Xercise4Less gyms. This strength training machine uses counter weight to help you fully complete a successful pull-up. The assisted pull-up machine strengthens and tightens your back and core area as well as the under-arm and back area. These areas are notoriously difficult to tone, and you will have to remain patient, building up slowly.

Once you are familiar with the equipment and have built up your confidence to progress, you can add weight to the machine to increase the difficulty and resistance.

How to use the pull-up machine effectively

Firstly, grasp the machine with your palms facing each other in a neutral position, with your knees situated on the kneepad. Pull your shoulders back and down, locking them into position. Then, hold this position and bring the other knee onto the pad as you lift up into the start position.

It is important to keep your shoulders drawn inward, slowly lowering your body until your arms result in a fully extended position. Ensure you momentarily pause at the top before lowering yourself. This will help you to maintain a more efficient form, lessening the potential risk of injury or discomfort.

The perfect amount of pull-ups

There is no set amount of pull-ups you need to achieve in order to have a better workout than yesterday, but around 10 pull-ups is a good number to aim for. This will not happen overnight, and you may need to lessen your expectations at the beginning and work your way up towards a perfect 10. It is vital that you become accustomed to your own bodyweight, and this can be achieved by holding a dead hang for as long as possible. After this point, you will be able to gauge each and every pull-up by determining how long or how easily you can hold your weight before pulling yourself up and completing a rep. For optimum results, use a full range of motion to work your muscles and fibres more rigorously than normal. Keep this extended movement as slow as possible in order to reduce joint stress.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Mixed Martial Arts Cage Workout Guide

MMA Cage Workout Guide - Main
MMA Cage Workout Guide - Main

Boost your physical condition with MMA

Want to improve your fitness through combat? Xercise4Less gyms feature a dedicated combat zone with a boxing ring and MMA cage. Combat training is one of the most intense workouts, designed to work every part of your body. Kick, punch and grapple to build up your legs, arms and core.

Giving your body a full workout will help to blast the calories, shed fat and improve your cardiovascular fitness to really get your heart pumping. Whether you are new to fitness, or a seasoned pro, MMA training caters for all needs and there is no limit on how hard you can push yourself through MMA fitness.

Improve strength with explosive exercise

Step into the MMA cage at your local Xercise4Less Gyms to build-up your strength. Give your body a complete workout and focus your attention on all the key muscle groups. Combining the explosive power of boxing and kickboxing with the enduring strength needed for grappling make MMA training a key component for building your functional strength.

Clear your head in the cage

Due to the intense nature of combat training, and specifically MMA training, you will need to implement all your focus into your exercise, giving you the full physical and mental benefits of this type of workout. For most people, combat training is stepping out of their comfort zone, which can be very challenging, but it can also be a great way to boost your self-esteem and confidence.

Regular exercise is a sure-fire way to release endorphins and reduce stress. Practicing an activity such as MMA on a regular basis is not only beneficial to your physical health, but for your mental health and wellbeing, too.

Build your social circle through sparring

Whilst you can shadow a lot of MMA exercises, it is not the same as having a sparring partner or if you like, an opponent. Get one of your friends to join you in the octagon and don a pair of pads for you to kick and punch, working those muscle groups and improving your fitness. As well as delivering obvious physical benefits, MMA training can be a fun way of getting to meet new people in the gym. You can easily rotate the exercises between yourself and your partner, think of it as a rest break, ready to push yourself to the limit the next time you’re up!

If you feel comfortable enough to try contact exercises with your sparring partner, then grapple exercises are as effective as any for burning calories and giving you the physical workout you are craving.

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or increase muscle, we have the equipment and facilities you need to achieve your goals.

Boxing Ring Workout Guide

Boxing Ring Workout Guide - Hand-Eye Coordination
Boxing Ring Workout Guide - Main

Enhance your fitness in the ring

Step into the ring to enhance your cardiovascular fitness with a real boxing workout at Xercise4Less Gyms. With a full-size boxing ring, pads and punch bags, we have the tools you need to gain the most from your boxing workout. Put on the gloves to burn the calories and get your heart pumping. Whether you want to take on the punch bag, spar with a friend or hammer the pads; we have the workout for you.

Boxing Ring Workout Guide - Kicking

Reduce stress with high-intensity training

Intense physical activity such as boxing can help to decrease your stress levels. Exercise increases endorphins to boost your mood and improve your sleep, all of which helps to reduces stress. Boxing is a great outlet for stress as you typically transition between high intensity bouts of exercise and moderate intensity recovery periods. When you are exercising in the high intensity period, your mind will be focused on the task at hand and not worrying about whether you have locked your car door, left your phone at home or remembered to take the rubbish out. During rest periods, you will be able to remain focused on the task at hand, ensuring you are recovering to go through the next phase of boxing fitness. This all helps to lower your stress levels and maintain your focus.

Improve hand-eye coordination through sparring

Not only does boxing offer physical fitness benefits, it also works to improve your balance and coordination, making your reaction times and reflexes a lot sharper. If you are punching the bags or sparring with a partner, you must be able to repeatedly hit a target, and hit that target whilst it is moving. Having faster reaction times will help boost your physical coordination, and this is particularly beneficial to an individual through age as it will help to reduce the risk of falling.

Boxing Ring Workout Guide - Hand-Eye Coordination

Build strength with combinations

In addition to burning calories and fat as well as your general fitness and wellbeing, boxing also significantly helps to increase your strength. Due to the high-intense nature of the activity, boxing works a range of muscles, so you’ll really be able to pack a punch. During a boxing workout, you may punch or kick a bag multiple times, requiring your whole body to be put through its paces.

Boxing Ring Workout Guide - Combo

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or increase muscle, we have the equipment and facilities you need to achieve your goals.

Punchbag Workout Guide

Punchbag Workout Guide - Hits
Punchbag Workout Guide - Main

Combat your fitness with a punchbag workout

Build your cardio and physical fitness through the punchbag. Put on a pair of boxing gloves and repeatedly hammer away at the punch bag. This will provide you with a high-intensity workout, burning the calories and blasting belly fat in order to help you to achieve your fitness goals. You can incorporate several techniques when using the punchbag, ensuring you give your body a testing workout.

Aside from the physical benefits, the punchbag also offers benefits to your hand-eye coordination by forcing you to focus on a specific target, honing in on certain spots of the punchbag for optimum results.

Punchbag Workout Guide - Hits

Improve your aerobic fitness

Boost your aerobic fitness by hitting the focused target. The simple act of moving around a target means you are constantly changing body positions and challenges the cardio respiratory system. Throwing punches for at least two minutes at a high level of intensity provides a great workout. As well as improving your aerobic fitness, you can boost your core stability and coordination. This is done by remaining on your toes, transferring your body weight from foot to foot as you strike the selected target. Once you are in full flow, your core will develop and throwing a combination of punches helps your coordination, so you are in total control of what you are doing. Furthermore, the coordination and balance mean that your posture remains correct and provides support to your body, preventing you from falling when you make sudden movements.

Increase power, strength and endurance

Your power will also benefit from a punchbag workout as you are focusing on as many muscles as you can throughout the exercise. The main muscles that are used are; arms, shoulder, chest, back and waist to help generate power through your upper body. When performing punches such as upper cuts and hooks, you make full use of your back and arms whilst straight jabs give the chest and shoulders attention.

The main perception of boxing is all about power and strength. However, your stamina and endurance will dramatically improve with such a high-intensity workout. You can even add this to a HIIT workout, making sure you get your full session of cardio in, as well as building up your muscle mass. You can also blast that belly fat and lose weight through the punchbag. As the core elements of the exercise are based around aerobic fitness, you will rapidly burn calories as you encounter resistance from the punchbag as you hit it, causing your muscles to become firm and toned. With this comes a reduction in body fat percentage, adding a whole host of health benefits such as reducing the risk of diabetes, heart conditions and high cholesterol.

Punchbag Workout Guide - Stock

Punch away your problems

Boxing and combat exercises offer assistance to your mental health as well as your physical wellbeing. Constantly hitting a heavy bag will help to build your confidence and self-esteem, as well as developing new-found techniques. As you continue to pound the punchbag, all the negative stress from the body will quickly evaporate as your mind is totally focused on the task at hand. You have no time to think about other things as you are participating in a physically exhausting, aggressive exercise. It also allows the body to release endorphins, improving the mood and counter the feeling of depression or aches and pains which are the result of exercise.

Why Xercise4Less Gyms

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.