Full Body Boxing Special 90min


Full Body – 90min Boxing Special Equipment: Dumbbells, Tubes, Softpads, Chair, Towel, Something to drink, Hi, I am Daniel Gärtner. Welcome to my full body cardio workout. Boxing Special. It’s going to be tough and exhausting and we will sweat. But we all are wanna do this. So have fun. Okey, we do a little warm up. Close your Legs and take a deep breath. Breath in and breath out. Once again. Breath in and breath out. Take a deep breath. Move your legs into a straddle stance. Keept your arm straight Keep your upper body straight as well Now move your upper body forward to do a leg stretch Begin with the right leg and keep your spine straight. Just do a smooth stretch at the beginning. No maximum. Keept the position static 4 – 3 – 2 – 1 Now move into dynamic stretching Stretch a bit more deep. Deeper. Deeper. Relax Change direction and go on with the other leg First static stretching Hold the position smooth. No maximum. Move over to dynamic stretching We go deep. Deeper. Deeper 4 – 3 – 2 – 1 Now change position again. Move into a large sidestep forward. Keep your knee behind your toes Rear leg almost straight Move into a smooth dynamic stretch Deep. Deeper. 4-3-2-1 Change position to the other side. Move into a large sidestep forward again. Rear leg almost straight. Easy dynamic stretching. 4-3-2-1 Move from that position into a sidestep sideway stretching move. Push your knees outside. Increase the range of the straddle. Keep your spine stright Now move easy and smooth to the right and to the left Once more – to the right and to the left Close your legs Upright your upper body Shoulders circle Combine the circulation with little walking. Raise your arms in the air and take a deep breath Once again. Do it with more power and more range of motion Okey, what needs a boxer? He needs a jumprope Imagine that there is a jumprope between your hands Jump smooth at your foodpads Straddle Jump while imitation rope skipping Easy straddle jumpings to warm up the body, the legs and the calves 4 – 3 – 2 – 1 Cross legs Great. Very nice. We don’t need the jumprope anymore Move over to jumping jacks Jumping Jack + Cross legs Nice 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Do ropeskipping again Move your left foot forward Easy forward skippings like a boxer forward forward Raise your fists into a boxing stance Now we do a jab. It is a strike with the frontarm left leg and left arm in frontal position Straight foreward Aim at the chin of the opponent Begin in an easy way Clean technique. Straight forward and straight backward Ellbow comes from the center. Do not cheat in an outside movement of the ellbow. Alwasy close from your center 4 – 3 – 2 – 1 Jumping Jack 4-3-2-1 Cross legs nice 4-3-2-1 Ropeskipping Move into the boxing stance again with the other leg in front Easy skipping like a boxer. Forward. Forward Imagine that you are in a real boxing match. Right fist and right leg in front position We strike a jab again. But now we do the strike with the other fist. Final Round 8-7-6-5-4-3-2-1 Last time jumping jack Feel the rhythm Cross legs nice 4-3-2-1 Ropeskipping Move into the boxing stance Fists cover the head. Left foot in front. We do a jab again. But right now we do it more powerfull Keep on moving. Strength and power. Breath out while striking. 8-7-6-5-4-3-2-1 Left leg stays. Now we strike a punch. It’s a strike with the rear fist. Do a powerfull rotation out of your hips Energysupport from a rotation of the rear leg 8-7-6-5-4-3-2-1 Relax and move into ropeskipping Same exercise at the other side Right leg in front position Boxing stance Skipping 4-3-2-1 and jab right Go 8-7-6-5-4-3-2-1 One more time 8-7-6-5-4-3-2-1 Now we do a punch again We strike with our rear fist Keep im mind to do a rotation. It starts with your foot and goes up to your upper body Power and speed Punch forward Strike hard 8-7-6-5-4-3-2-1 Relax and do some ropeskipping We do a combination of jap and punch Left leg in front Raise fists in boxing stance Forward skipping again One jab left and a punch right jab left … punch right More power and speed to those strikes Get ready for double time in 4-3-2-1 Doubletime short wide short wide jab punch jap punch Go on. Don’t stop! nice Final round 8 – 7 – 6 – 5 … Relax and ropeskipping Take a deep breath Armraise. Breath in and out. Breath deep into the belly Right leg in front. Move into a boxing stance again. slowly. We do the same combination Strike a bit faster and more powerfull Ready for doubletime 5 – 6 .. 5-6-7-GO push push push push push Nice. Last round 8-7-6-5-4-3-2-1 Ropeskipping Breath deep into the belly Raise your arms high in the air One more time Move into a boxing stance again Rotate to the rightside Take a sidestep position Rear leg rotates into striking position Now we strike a punch 3-2-1 full speed 8-7-6-5-4-3-2-1 Other side 1-2-3-4-5-6-7-8 8-7-6-5-4-3-2-1 Other side 4 times other side other side other side now 2 – 2 2 – 2 Speed and power. Breath out while striking. Attention. 1 – 1 Ready GO 1 – 1 Last Round 8-7-6-5-4-3-2-1 Jumping Jack Final 8-7-6-5-4-3-2-1 Ropeskipping again How do you feel? Are you ready for intense cardio moves? Are you read to give all you have? We speed up a bit and do more powerfull moves But for that we need one more technique Strong stance. Fists in boxing position We do a upper cut from the upperside to the outside and then we move the strike upright to the chin of the opponent. Support comes from an explosiv uprigth movement of the legs Keep your ellbowjoint about 90° From downside to the upperside Okey. Ready to speed up in 4-3-2-1 Full POWER Strike a hard as you can Fast switch backward No smooth ellbow position. Stay strong. One more round 8-7-6-5-4-3-2-1 Attention: Same speed but we do a punch right now 1-2-3-4-5-6-7-8 Upper Cut

27 thoughts on “Full Body Boxing Special 90min

  1. Hi Daniel. thank you so so much… for subtitles… long awaited and what an awesome workout here once again as usual. Highly impressed. Loads of love to you.

  2. i like it 157 Karate ni sente Nashi 😉🙋‍♂️🥋❤️
    Mag ich.
    Beste Grüße.
    👍🥋🙋‍♂️🔔✌️

  3. Thank you Doctor
    Excellent workout.

    Tom looked tired like myself!!

    Could you please do one full 60 minutes workout in English please??
    Thank you!!

  4. Excellent workout routine! In my country i used to practice fitboxing and fortunaly I see both disciplines Cardio Boxing Aerobic and Fitboxing are nearly the same.

  5. Brilliant, as usual. Omg, thanks for the subtitles, though exercise has a universal language, especially with u as the instructor

  6. Sir you are great 🤴🤴I have recommend you in my friends group too 😁😁😁😁. And we all together do functional exercise and main thing is ( we injoy alot and sweat too)😇😇😇😜

  7. Thank you for taking the time to show us how to do these exercises correctly. I'm really looking forward to getting started. I just discovered your youtube channel.

  8. Hola Daniel , excelente rutina muy completa ! Eres el mejor , muy profesional ,mi entrenador favorito !gracias por compartir . Saludos , me encantas !❤️🥇👌💪🏻😘

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