Enduring Strength Fitness

Core HIIT Workout - 15 sec intervals

yaminjie@gmail.com (Yamin Jie) — Fri, 17 Jun 2022 00:53:31 GMT

Fantastic core workout to finish off you workout session

You can replace any of these exercises for another core workout such as crunches, cycle crunches, sit ups, etc.

Set a workout timer for 15 sec intervals with no rest so that all 6 exercises will take 1:30 sec to complete.

Make sure you transition quickly between the exercises. Keep moving.

Take a 30 sec rest before starting the rotations again.

Do these 3 to 5 times as a fantastic way to end your workout session.

The Ton Up workout

yaminjie@gmail.com (Yamin Jie) — Tue, 14 Jun 2022 06:57:13 GMT

10 Exercises x 10 Repetitions x 10 Rounds - Max 40 Mins

I first heard of this type of exercise being utilised in boxing gyms in the UK. Most of them are the 100 rep variation where you complete 10 exercises for 10 repetitions each and can be completed as a warmup or to finish off a boxing class.

At Enduring Strength Bootcamps, we sometimes program the ton ups into our sessions. We do the 1,000 repetition ton-up version. 10 exercises, 10 repetitions each for 10 rounds. You finish once you have done all 1,000 repetitions or if the time limit of 40 min has elapsed. Yes, that is 100 burpees if you get to round 10.

The exercises are predominantly bodyweight exercises and balanced to ensure that there are fast (cycle crunches, tricep dips) and slower exercises (burpees, shuttle runs) so they are able to be completed in 40 min.

Sample Ton-up:

Push ups
Squats
Reach ups
Burpees
Front lunges
Tricep dips
Plank jacks
Leg raises
Cycle crunches
Mountain climbers

Depending on the fitness level of the group, it may be too difficult to complete 1,000 repetitions. One way to make this easier is to change the amount of repetition so that they go down by 1 repetition every round. For example, in round one you would complete 10 push ups, 10 squats etc, then in round two you would complete 9 push ups, 9 squats etc.

You can check out the bootcamp schedule here .

What equipment do I need to join a boxing class?

yaminjie@gmail.com (Yamin Jie) — Thu, 09 Jun 2022 04:55:59 GMT

At Enduring Strength, we encourage anyone looking to join our boxing classes to purchase 3 pieces of boxing equipment:

boxing gloves
focus mitts/pads
hand wraps

Our classes do not involve sparring and contact is limited to gloves on focus mitts or light taps on elbows and forearms.

BOXING GLOVES

This will have the biggest impact on your budget with suitable gloves costing from $50 to $120+(AUD). They are important in protecting yourself and others from injuries such as cuts and broken bones. We recommend that you buy your own gloves to use as it is more hygienic, and they also mold to your hands over their lifetime. Most large sports shops now sell a broad range of boxing gloves, and it can be confusing deciding on which one you need to buy.

Which brand do I choose?

The major brands such as Everlast, Sting and Morgan are fine. Some people may prefer one brand over another.

Which type of boxing gloves do I choose?

Power gloves, training gloves, bag gloves, elite gloves, tempo gloves. These are some of the terms you will come across when looking for a pair of gloves. There are only two that we do not recommend. The tempo gloves and bag gloves. The tempo gloves will have no padding on the thumb which increases the risks of finger injuries, and the bag gloves are designed for heavy boxing bag use.

What size should I buy?

To keep it simple, as your starter boxing gloves, men should use 16oz and women 12oz. Men who are 65 kg or lighter may use 12oz gloves. Teens can wear 12oz or "junior" gloves. There are other sizes, but the major stores have also kept this simple and will stock mostly 12oz and 16oz gloves and a limited selection of 10z gloves in Australia.

How long do they last?

If they are used twice a week, they may only last about 1 - 2 years before you get tears on the outside and the padding becomes worn on the inside, providing you less protection. If you throw with power, they may only last 6 months to 1 year.

FOCUS MITTS/PADS

Focus mitts are padding that you wear on your hands to catch punches thrown by your workout partner. Just like boxing gloves, they will mold to your hands over time, and you should label them left hand and right hand and use them on the same hands each time. They will cost from $50 to $80+(AUD).

They sometimes come bundled with boxing gloves but be careful to avoid tempo gloves which are often bundled in.

Which brand do I choose?

Does not matter.

Which type of mitts do I choose?

In the major sports stores, you will only see one type of focus mitt. Any of these are suitable for the session. Specialist boxing stores may also stock lighter and smaller focus mitts that are as small as the size of your hands and have minimal padding. We do not recommend these.

HAND WRAPS

Hand wrap, also known as wrist wrap, protects your hands and wrists, keeping them firm and helps to fill out the gloves. They will help against sprains and protect the knuckles. Cost ranges from $15 to $50+(AUD).

Which type of wraps do I choose?

Beginners may choose to use glove hand wraps which are gloves that come with wrist wraps attached. These are very quick and easy to use and require no additional knowledge and practice to put them on. They are more expensive and start from $40 (AUD)

As you get more advanced, you may choose to use hand wraps (as pictured above). These come with a thumb strap at one end and hook and loop on the other end. They come in 2 sizes, 108 and 120 inches. Most men will use 120 inches. Smaller hands and women should use 108 inches. It doesn't matter too much as any additional length can just be extra loops around your wrists. When starting out it may take you about 5 min to put them on one hand. So be sure to allow enough time to prepare before the start of your session.