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The Fitness Issue: Fighting form workout by Frank Buglioni

Fighting form workout by British Boxer Frank Buglioni | Hamilton and Hare - The Journal: The Fitness Issue

Make weight this summer with our fighting form workout - a 30 minute high intensity circuit designed by British boxer Frank Buglioni. It utilises gravity and body weight to help torch fat and build knockout strength with very little equipment so that you can avoid the gym and workout in the fresh air. 

Equipment: Skipping rope, park bench & a wall or tree

1.  Skipping (or Jumping Jacks) - 1 minute

Fighting form workout by British Boxer Frank Buglioni | Hamilton and Hare - The Journal: The Fitness Issue

Skipping is a key exercise utilised by all boxers as it’s one of the most effective exercises for building speed, agility and endurance. 

2. Squat punches - 20 reps

Fighting form workout by British Boxer Frank Buglioni | Hamilton and Hare - The Journal: The Fitness Issue

Squats aren’t called the king of exercises for no reason. Not only do they promote more muscle growth across the body than any other exercise, but they also help with balance, performance at running and injury prevention. 

Stand with your feet slightly beyond shoulder width apart. Keeping your back naturally arched, push your hips back, bend your knees and lower your body until the tops of your thighs are at least parallel to the floor. Pause, and push yourself upwards punching across your body as you rise up. Repeat for 20 sets alternating your arms for the punches.

3. Tree Press - 20 reps

Fighting form workout by British Boxer Frank Buglioni | Hamilton and Hare - The Journal: The Fitness Issue
Strengthen your core whilst building muscle definition in the arms with this variation of a classic press-up.

Walk your feet up the base of a tree; keep your feet together and incline with your hands until you’re at a 20-4O degree angle to the floor. Then do a press up, bending your elbows and lowering your face and chest to the floor. Repeat 20 times. (If you haven't got access to a tree or are inside a wall works just as well)

4. Tricep Dips - 20 reps

Fighting form workout by British Boxer Frank Buglioni | Hamilton and Hare - The Journal: The Fitness Issue
Build knockout strength and definition in your triceps with this simple but effective exercise. 

With straight arms (but retaining a little fluidity in your elbows) gradually bend your elbows and lower your body toward the ground until your elbows are at a 90-degree angle. Watch that your back stays close to the bench, and doesn’t curve. Repeat 20 times.

5. Lower Ab crunch - 20 reps
Fighting form workout by British Boxer Frank Buglioni | Hamilton and Hare - The Journal: The Fitness Issue
Build impressive abs and torch fat off your lower stomach with this simple exercise.
Lie on your back with your knees bent at a 90-degree angle and put your hands behind your head. Keeping knees stacked over your hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds and lower your upper body back to the floor. Repeat for 20 reps.


Repeat circuit 6-7 times with 30 seconds rest in between each set.

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