Box your way to a better body

amNewYork staff writer

2:41 PM EDT, June 3, 2008

Step 2 of the Proper "1-2" Combination exercise as demonstrated by Crunch trainer Aaron Drogoszewski. Photo taken at Crunch-Union Square at 113 4th Avenue in Manhattan (Dennis W. Ho, Newsday / June 3, 2008)

You don't have to be a boxer of the professional or amateur variety to look like one, and we're not talking about having a busted lip. Aaron Drogoszewski, a trainer at Crunch on 13th Street, delivers the lowdown on giving your bod a buffo boxer look. This workout is based on Everlast's Art of Boxing class.

1. Rope jump with cross over

Begin jumping rope as you would normally, keeping a moderate pace for about a minute to warm up and establish rhythm. To perform cross over, on the downward motion of the rope's rotation cross your right hand over your left. Make sure both arms extend almost to full extension, and that both hands wind up wider than hip width.

2. Proper "1-2" combination

In a balanced stance, begin by extending the fist of the lead shoulder straight forward. Concentrate on guiding the knuckles of the index and middle finger towards the "target" while keeping the elbow in. With a "whip-like" energy through the arm, exhale at the end of the punch. Pull the extended arm/shoulder back forcefully to propel the rear fist forward. Knuckle/elbow focus should remain the same as lead punch.

3. Squat to "1-2"

Keeping both fists at cheekbones, perform a deep squat by bending at the knees keeping strict posture and eyes forward. The chest/eyes should never turn toward the floor. Using explosive energy, drive up from the squat position and immediately perform a "1-2" combination. Immediately return to squat and repeat for a set of 15-25.

4. Rotating side plank with oblique crunch

Lying in a side plank position, extend the free arm straight up. Rotate the entire trunk; tuck the free arm under the chest reaching under and behind following the free hand with eyes. Rotating back to original side plank position, place free hand at temple; draw the uppermost knee toward the head making contact between knee and elbow. Repeat for 10-15 reps.