Boxing workout

If you're inspired by the release of "Rocky Balboa," try these boxing drills before jumping into the ring

By Elaine Paoloni | amNewYork Features Editor

December 20, 2006

Yes, Rocky Balboa, the fictional heavyweight who made kids in the '70s want to take up boxing, returns to the big screen today. And no doubt, some viewers will be inspired to pick up a pair of gloves and start sparring.

But before you throw your first punch, you'll need to get in fighting shape -- don't worry, you won't have to chase any chickens.

Jason Lee, a boxing trainer at The Sports Center at Chelsea Piers, teaches classes that emphasize balance, cardio endurance, rhythm, coordination, strength, toning, technique, alignment and mind-body connection through a combination of bag work, jump rope, focus pad and conditioning drills to prepare students for one-on-one contact training.

One of the greatest benefits Lee sees in a boxing workout is that in addition to getting strong, the skills you learn are valuable self-defense moves.

"People can actually use boxing if they need to," he says. "I see people work out so hard to build muscle, but they don't know how to do anything with it. Boxing has purpose."

Here, Lee offers four conditioning drills to get you ready for the ring:

1. Horn curls
Anchor a resistance band to a post or a sturdy chair leg. Lie on your back about 3 feet from the anchor spot. Your head should be closest to the anchor spot and your feet the farthest away.

Hold the handles of the band at your forehead (your fists should look like horns on your forehead), and perform crunches so that the band adds resistance.

Perform three sets of 15-20 repetitions, with a one-minute rest in between sets.

2. Isometric curls
Lie on your back, and place your elbows at your sides. Bend your arms 90 degrees so that your fingers point up.

Draw your navel in, and exhale as you perform a crunch. While you are performing the crunch motion, push your elbows into the floor to help bring yourself up from the mat. Hold the move at the top of the motion for a count of three. Descend on a one count and repeat the move.

Perform three sets of 12-20 repetitions, with a one-minute rest in between sets.

3. Shoe-shine drill
Standing in a "ready" position -- fists at chest height, elbows tucked in -- with your feet anchoring a resistance band, hold the handles of the band and create vertical circles. With your hands in fists and palms facing inward, move each hand away from your body, up, then back toward your body. As your right fist rises, your left fist should lower.

Note: This is not a biceps curl, as the hands should never extend below the elbows.

Perform this move for 90 seconds to three minutes three times, with a one-minute rest in between sets.

4. Straight-punch drill
Loop a resistance band through a stationary object that is about chest high. Face away from the object, and grab hold of the band handles.

Standing in a ready position, hold the handles of the band. Extend your right hand forward, performing a punch. Bring back your right hand and repeat the move with your left hand.

Keep your elbows tucked into your rib cage, making sure they don't protrude out to the sides. To maintain the position of your elbows, imagine that you are standing in a narrow hallway.

First, perform the exercise slowly to acutely experience the movements of the muscles involved. Then, perform three sets of 20 slow repetitions per arm, with a one-minute rest in between sets.

Next, punch quickly for 90 seconds. Repeat this three times, with a one-minute rest in between sets.