Cambridge, United Kingdom Online Fitness Classes Let's Get Moving, 21 Apr 2020

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From YouTube: Beginners Aerobic Boxing Fitness Class

Description

BEGINNERS AEROBIC BOXING CLASS.
40min exercise class, taking beginer level principles of boxing and combining them with aerobic based exercises.

This class could help
- Improve Cardiovascular fitness
- Lose weight
- Increase stamina
- Improve coordination
- Add muscle tone
- Develop agility
- Increase muscle efficiency (Reaction times)
- Decrease stress levels
- Improve mental well being

All music used is taken from royalty free sources.

Please note:
“If you struggle with an exercise, simply miss it out. Do not do any exercise that causes you pain or discomfort that is out of the ordinary and also do not attempt any of the exercises if you are feeling unwell. Be advised that you are performing these exercises at your own risk, so make sure you are doing so in a safe environment, wearing correct footwear with plenty of space around you. The emphasis on these exercises is to keep you moving, increase your heart rate and breathing rate a little and release those happy hormones! Please let us know how you get on following the video in our comments section or feel free to contact me directly. Enjoy and follow me to ensure you use the correct techniques.”

A

Hello and welcome to beginners aerobic base boxing with me, Rob Taylor, just before we start make sure you read the disclaimer that accompanies this video. So if you have any medical conditions or injuries and you're thinking, I'm, not sure if I should be taking part in this exercise, video seek medical advice before doing so. If you've been given any exercise, considerations from any health professionals or any guidance from any exercise professionals and this video contradicts them, then don't take part.

A

All the common-sense stuff make sure you've got water, keep hydrated cambridge city council, water, bottle they're. So fantastic. Are we ready to go? Let's do this, let's get some music on and let's start the session. So as I say, all your need is just your body. It may be as long as you've got a safer grid and you haven't got sweaty hands that you might want to use some very light. Dumbbells onepage need a 2 kg or some tins of food there.

A

So, first of all, what we're going to do is we're just going to march on the spot, be just outside hip-width apart and we're tracking our elbows back. So it's almost like we're pulling something is rewards, are slightly pinching, those shoulder blades they're, nice, purposeful steps, and when we keep this going for about a minute of course, sets and reps inflexible, you can stop, have Ward's the rest.

A

Whenever you need and I will be showing you an app tation, so you could slow this down if what's going to have been too fast, you absolutely don't have to match my pace at all.

A

So what we're going to do we're going to bring in some forward our circles? If you can't match this range of motion, it might be that you form your arm circles at side. This also might be too much. It might be that we'll do some shoulder rolls if you can't get the coordination, while stepping you can do this on the spot as well and no surprises you're going to bring it back. The other way.

A

Warming up the shoulder joint near the most mobile joint in the whole body, be aware of the pinch in the shoulder blades from here to here when you're coming back, we'll keep this going for about thirty seconds or so that you can stop whenever you want it's all about, you know no one else, just.

A

Okay, five more seconds take a stop feet just outside hip-width apart and we're doing a sidestep. It doesn't have to be in time with the music. The music is just there for atmosphere and the rounding us to continue.

A

If you wanted to, you could add a little bit of their creative license with the arms you can do whatever you like. As long as it's controlled, keep that guy.

A

This is a little bit too hard. We can do smaller steps. You don't have to use the arms it's bit more challenging. You can up the pace, just keep that knee nice and stop. Maybe that you build the range as you go.

A

Okay, coming back to our March I'm, going to show you this one side on so we're squeezing the chest not supposed to be pushed forward turn and then we're pinching. Those shoulder blades keep looking forward to the camera. I contact you there.

A

Nice, deep breaths, if this is too much, you could just do this without the stepping and that's absolutely fine as well warming up the back as we put in warming up the chest. As we push out. Imagine that you're moving footballs through the air or golden balloons, it could be wiper color. You want so keep that going we're almost there at this one.

A

Okay, the next one I'm going to show you stand on it's a buck kick march or a hill flick March, so we're bringing those heels up to the bottom. You don't have to turn like me, I'm just showing you from different angles. I brought my arm curls in as well so I'm squeezing the front of my arm. If this is too much, it may be that we slow it down, it may be that we just to the lower body.

A

You don't have to match the music. Remember it's you versus you. No one else! That's the best phrase in exercise. I feel so warming up the back of the thighs here and the front of the arms it's normal to get that rep up here film a little bit butter.

A

These are all normal things: circulation, booster, getting that blood pumping around the body.

A

Okay, let's change the move, so we've got Jack steps which is arms above the head and we're stepping out from one side to the other women up those hips. Now those shoulders again the side of the torso it may be. We want it to be a bit more challenging. We up the pace have got a nice soft Bend there, my knee on the supporting leg, which is the leg that remains on the inside.

A

We don't want to jump into a cab just yet we're still warming up.

A

You can stop at any time. Have yourself some water from your cambridge city, water bottle.

A

What my sir, if these steps are too big, you can then just touch the toe out to one side you don't have to over stretch. You can bring your arm just half way up. It's absolutely fine as well all the variables that we can change.

A

Okay, let's get a little bit disco now, so we've got our knee. We've got an elbow, have got bending the knee in the supporting leg, just squeezing those stomach muscles breathing, naturally, maybe a little breath as you could in as you bring the elbow down breath out. That is, you don't have to come as high as me. You can do a shorter range. It might be that you press out in front of you and pressing above your head.

A

It's too much sweet little squeeze in the end as you bring their abs as you bring that knee in it's not anything up. Imagine that you're meaning a soft pad that you pop up almost time to go to the other side, giving that shoulder from the shoulder burning. Now: okay, we'll change the other side, no rushing to it. Take your time and when you're ready drive up with that knee I like to imagine I'm grabbing 50, pound notes, so I bring Chuck to the sky and get those notes and bring them back down doing one.

A

It may be that you're up the pace a bit as you get warm, but it may be. Then this is fine. You got your own pace.

A

Okay, next, I'm gonna show you side on. So these are called mummy steps, I'm, marching and, as you can see, it's pop over flow kind of calm over time, I'm not leaving back. We don't wanna, be leaning back, get a nice squeeze in your chest. You don't have to turn around I'm, just showing you from different angles. You can keep it on the stop.

A

If that's too hard, you can come a little bit wider but make sure you're not doing this don't come to why you can't just do the arms if it's too much to move the arms and legs one palm palm over palm over mom.

A

Keep that chest nice and proud! You don't want your shoulders to be real forward.

B

A

Feeling of squeeze in the chest, it's the chest is responsible for bringing your arm into the midline of the body.

A

Okay, we'll stop that one. There doesn't matter if you don't touch you're here on this one, so we got arms up like you're about to receive a high ten and then it's far down to the hill just get used to how your hips feel before you bring you here luck. This is a it's, not a move. We do every day. You've got this nice bit of external and internal rotation.

A

Warming up. You have a back here as well the back of the shoulders. It could even be just this motion. It could be just the legs. Absolutely fine. If.

B

A

It could be that we just do the arms.

A

Let's get back into the blood yeah, you don't have the touch, it's just a guide. What you don't want to do is bend over at the spine in order to touch the heel. Keep that body posture at all times. If that we move stop there. That is the end of our warm-up. So, let's practice what I preach.

A

Already water, never tasted so good. So if you want to, you can do this with some tins in your hand, just make sure the grip is safe. First of all, actually I'll start with the tins. So it's left foot forward right. Foot back, we'll show you side on. We've got our guard up trying to keep that guard up there all the time and we're just bouncing forward, pull back pull back forward back nice soft knees, nice springy ankles! Even that guard up this is a start bounce. You can go as quickly as you want.

A

It doesn't have to be in time for the music it can be slower. It bouncing is too much. What you can do is step step, step, step, step, step-step, they're worth it's out time to the music.

A

A

Good, let's look at that time. Almost there three two one good stuff: keep that stance I'm, going to teach you your jab, so that's with the left arm and what we're going to do it on overcomplicate. It's a beginner video we're coming across with the left and then back and notice. It's a little swivel in my body. My toes are nice and light.

B

A

Worry, if you don't get the body to turn straight away, you don't want to overdo it. It's just a little swivel and the main thing is I'm, not looking at my elbow, so my arm isn't completely locked up getting loads of pressure into that joint. So this is how your jab should look here. We go bit of purpose to the block.

A

Good breathe, naturally, it might help to bring about on the punch out nice and light on those toes keeping that guard up. Look how my guard is still up. That's it it's better the qualifier to focus on the quality of the punch and the technique rather than the speed you don't want it to be there at the end of the punch. You don't wanna be doing that. It's not like a speed ball like that. Get nice range folks on that power. Almost there.

A

Five-Four-Three-Two-One good stuff, fantastic, shake it out. Okay, you can do the splits move, the weights in hand. If you want we're going to come, the jumping jack soft bend in the knees making sure that we're not leaning back to be never want to be in this position. Crunching crushing our back. If this is too much just bringing your arms up to your elbows are level with your shoulders. It may be that we do a step right, the warm-up, whatever range that may be on our upper body almost there.

A

Let's keep it going pushing through that gap in the music, of course, unless you need a rest.

A

Okay, coming back to our starts now. Well done we're now going to do a cross punch, which is using the right here for this video look at my toes I'm up in my toes I'm nice and bouncy I'm.

A

Turning into the punch I'm, not locking out at the elbow I've got a little swivel on the toe, but I can do this at my own pace so now, I'm getting used to it I can add a little bit more purpose to the punch as much you don't let go those tins and they fly across the room through your TV screen. That would be an expensive I workout.

A

Here's I at your own pace, but we don't want to just be at the end, all the time, it's better to be slower, good range of motion don't over twist. These will be done. We ending up here. You might even just want to practice just bobbing your elbows from side to side, but they let by your torso fantastic. Almost there.

A

Well, darn and relax okay, good stuff. So what do we got next for you? We've got a SWOT and we're going to bring that into a quotation. I'll show you started on Sophie just acts like hip it apart toes slightly out and your knees going in the same direction. But what's going to happen in since the guard is up my hips come back. My knees come forward only go as low as you can and then turn into the punch. We're all going to be different here.

A

If you find that it's more comfortable to squat hip width apart rather than just a society planner, it may be that you only go courts arrange. The many thing you want to think about is imagine, there's a big red button behind you and what happens? Is you hinge at the hip? Your bottom comes back, but the back is nice and neutral and, as you come up.

A

A

As you get into it and maybe to add, maybe able to add a little more purpose to the punch, let's do two more.

A

Well done good stuff, you have a real job on the spot and a sip of water. So now we're going to stick our two punches together, the jab and the cross, the left and the right hand side. We've got our stance left forward right. The bat we're nice and easy easy breezy on the toes God is up, and in your own time it's gonna be jab cross yeah, but jab cross. You don't have to match my pace or my power, so it could be the reduced jump crops. It's about the purpose on the punch.

A

Some of us have done this before they may be able to have a place which is safe.

A

And look how I'm always coming back to my god wherever I go? Okay,.

A

This is the basics, for you not try not to overcomplicate it. Let's check that time. Almost there then.

B

Maybe, as you get.

A

Used to it- and maybe let you speed it up.

A

Almost there Doug lock up these elbows keeping shoulders relaxed.

A

A

And relaxed well done. Okay, have a quick sip of water. If you need.

A

Maybe if you want a hand weights back and we're going to come into we're going to be mime artists now so I'm going to imagine start with a skipping right and I'm kicking my legs out in front of me. Obviously, if that's too much, we can step the motion. That's absolutely fine, but it might be that we tap it here now in front of us.

A

Having it elevated, you don't have to have a skipping rope to get the benefit. The aerobic benefits of skipping without having a skipping rope is very good for the coordination element of things almost there and stop whatever you need. It's all about. You, remember, I'm, not leaning, back, look for those core muscles engage, keep the arms moving good bicep workout this one, five, four three two one and shake it out well done good stuff, have a little rest for the next one's difficult.

A

So we're going back into that squat stance like we did before we're squatting down only as far as you need and then we're bringing the arms up above our head. Like a jumping jack or a shoulder press, it may be that we just do squats.

A

We just do the arms so giving you opportunity instead keep moving, wants to show you all of these. It may be that we jump together if you want a real advanced version, so its feet together. Soft knees on the way down more power on the way up, jump, look at the elbows.

A

Always controlled, you know as fast as you want. That's not this control when you lose control and lose form. That's when you maybe regress the movement. We'll have a rest. These will windows of opportunity. Almost there, five four three sit while I'm. Looking good well done, better testify the truth. When you need and have a drink, that's a tough one.

A

Back to the skip bounce, but if you wanted this time, focus on one leg if the ankle strength here, but if that's too much then changing from side to side is absolutely fine. Keep that knees soft by stuff that I mean they were so slightly bent. It shouldn't be. If you should slightly move into the jump, that's what I should be springy shouldn't be a been sniffing. Humor, oh okay, change sides. Otherwise, keep on coming.

A

Good nice and soft in the ankles it shouldn't be hard in terms of impact only hard in terms of effort. Remember you can do both. You can just do the arms it may be. Then you step in and in front of your toe or heel.

B

A

Keep going to the end.

B

A

A

A

And give you some arrests well done fantastic 21 minutes in now.

A

Okay, so what we going to do now, we do some speed punches, so you can think less I want you to be free in your body, but think the less about the smoogle is hidden. So we're in our stance. Again, our guard is up and what I want to see is so get nice and free in your body and your feet. You can step it out a little bit and it's what you want to want one. So we're thinking, speed it's more directly out in front of us.

A

Keep coming back to the guard.

A

I'll show you side on. You can see on three of my feet. I'm still got a little smell in my body, but that will come in time if we looked a little static right now. As long as you feel good, it's best to get a body, that's not keep it going. You don't have to turn around like me, I'm just showing you from all angles.

A

Speed it out ten seconds now, one two one two chuckles.

B

A

Amazing, just do something simple as this: it's the heart rate up and relax. That's the end of stage two one good stage: two.

A

Getting hot in this beautiful, blue top, now I hope you're doing right, take as much rest as you need I hope. The technique points are clear. I hope you've got some nice ups honey. It's sad for you we're going to go into round three. Now Minik windows or 32nd windows. You can stop whatever you need. You don't have to use. How you can, if you want to this, is gonna, be the hardest round, but still pushed you own limits.

A

Okay, so we'll show you sign up here we go so if you've got the buck, pick run it possible. My chest is open. My elbows are by my side. I was thinking down a bit too much there. Ideally, you want to be looking forward being aware of the space around us that nothing's on the floor, no toys or Lego bricks.

A

Controlling those arms.

B

You don't want.

A

Those arms to get out of control and squeeze squeeze just get the hill as close as you can to the bottom. They don't have to touch. You don't have to kick yourself in the bum nice nice spring knees throw that body weight well halfway. Of course you can March it if running it's too much, it might be, but you just slow the pace down a little bit. The arms are too much. You can just hold them up here and just do the feet plenty of options doing well soon.

A

The gaps music I live in a really noisy cottage, but you can see that controlling my body weight, you can hear I'm controlling my body weight and relax. Well done. I got the breath up. The heart beat up more than anything so far. Today, thanks for me, fantastic I'm, going to teach you how to do hooks now went back to our scarves left foot forward right, foot back so I'm going to slow this down.

A

First, a bit more complex, this one I'm going to drop my left elbow drop to the side, then I'm gonna come back across and the underside of my forearm is opposite my chest: that's what I'm gonna be don't curve your risk with the tins, keep the wrists neutral, even without the tins don't curve the wrists, so we're just going to be one side drop. The elbow back turn the over turn start off light.

A

The only page you're going out is your pets, not my pace, not the music's place. Look at the finishing position of your arm. It's close where you don't want to do a scoop. It's not a bar fight, not that I condone bar fighting. You don't want to come from the side. It's a drop of the elbow! Imagine that you're punching within the midline of your body and look my right arm the guard.

A

Just in case someone runs up and hits me it's still there, not that that's gonna happen, but it'd be more I like to imagine you're very passionately, scooping your dance partner and having your dance partner towards you have a bizarre. That sounds three to one: well done: fantastic, shake it out: we've come to the right hand, side in a minute we're going to come back to another cardiovascular moon.

A

Plant weights are optional, so we're in this lunge position here with slightly hinged at the hip, make sure that our ribs are pushed forward, bend in the elbow to safe grip on the pins and it's switching. For some reason. These are called spotty dogs. Don't ask me why my arms are only trying to superhero position so I'm not snapping my arms back I'm not crossing my legs over, so I've got a good base of support. I'm soft on the ankles in the knees I'm concentrating the power for my legs.

A

If that's pretty much, it may be that you just do the arms and the hand wipes are enough. You could think of it as a back step back step back step back step.

A

Okay, come a little bit far forward and let me get back in the in the shop back step where it may be that you just back step without using the arms. Its coordination is a little bit tougher on this. One you don't have to go low, necessarily, okay, just a few more full speed. Bumps turn the check. The time almost there to in seconds we're getting close to the end of the book cut. Now, five, four three two one whoa I got a fantastic okay.

A

We have to speed things up a little bit so we're running out of time so hooks on the other side, just like before dropping the elbow back.

A

Don't overdo the turn in the body focus on the arms first. This is only lesson number one. It's very quick pace, it's just the basics, just the principles, the loose principles for boxing very loose but aerobic purposes, looking breathing out as we punch good, keep that baby notice. How I'm not coming! Why?

A

Almost there five four three two one fantastically shake it out. You've got a couple more minutes and what we're gonna do is we're. Gonna go in I've got four more meters. We're going to go into mummy runs, so we did the step version last time. This time, we're gonna, kick the feet out in front of us part at the palm of the palm of the car. You want to make it a bit harder, bring the hands in front of your face, rather than your chance. You want to make a bit easier.

A

You can come a little bit wider, but what you mustn't do is swing your arms further back because you're over pinch, your shoulder, blades. You can't set this move as well. Nice and like kicking those clothes out in front of you, I'm, showing you from all angles, you don't have to move likely. Remember I'm, not the instructor in front of the class. It's just another class I have my front room several seconds. Tap tap palm of the hand around. If you want squeeze in the chance three Wow well, I'll have a sip of water.

A

29 minutes in we're putting stopped around the 35 to 40 minute area next, one uppercuts, so I'll teach you on the left-hand side, first same stance asleep or we're dropping the elbow back, a little Bob, which is a little bend in the knees and they were bringing the arm up very close to us. Let me show you a couple I'd like to set the bob: it's like you're bobbing at the side of a nightclub, a little bit off, we'll be that person or to the side. It's not a SWAT, a way of describing this punch.

A

You don't wanna serve anybody soup. You don't want to serve anybody beans, so you want to come right under what you would imagine to be the pad or the chair. You can be up in the back toe. Give yourself a little bit more of a skill.

A

Don't you get used to it? Squeeze those arm muscles. You don't want flop the arms floppy arms in the mood breathing out, because we punch up.

A

Okay other side. Now it's the same on the other side, so just to slow it down, drop the elbow down. Look at my left arm still getting it squared up.

A

Pretty putting some horrible faces in this video volition laughs, we.

A

Don't serve you soon, don't serve me soon and don't overdo the turn. I'm quite used to the term, but it might be the last too much for us. So if we just want to bowl and cover that's absolutely fine, we're all going to be at different levels of flexibility, 3, 2 1, getting close now in 31 minutes, I've got to speed this up. So what we're going to do arms out wide? Are these my arms legs out wide arms up the floor? Is hot coals, we're going to quickly tap the feet?

A

We're gonna, quickly, move the arms I'll show you from side on.

A

If that's too much, you can slow it down, you can just do the arms in a little bit of a bend, so the legs are still under tension. It may be better. Just have your arms out and you do a little pulse or you do the steps with your arms out plenty of options for lat, so shoulders don't look out the elbows.

A

Several seconds, let's put it in now,.

A

Three two one one arm you've got one more move. We can put the weights to the side they have done. Thank goodness swatting. This goes right now, I place the next one on the floor. Imagine you're on the five side of a dice. Okay, so we're gonna, step to the front circles, little circle at the five and then the back so I'm just gonna. Do this slowly to begin with nice and light soft knees.

A

If you want to, you can jump it up on the way back and the way forward make sure your hinge at the hip into the hip means the bottom comes out a bit but removing hip here, okay, so my music I'm pinky fingers. So here we go a big finish before stretch.

A

Remembering that you can do the nice quick thing which is working on agility and it's surprising how quickly there's your breath up it tests, your coordination, I was looking down a bit too much again, it's so easy to do to try and look out in front of you it's the best. You can moving the junk inversion this way. So you can see my stopwatch.

A

Almost there five four three two one well done: okay, let's take us into stretch.

A

We may have already had this song and I apologize I've gotten longer than to play this, so I'm going to do and because I'm not sure if you've ever seen me very well I'm going to do a standing stretch, so we've used I try set the lock. So what I want you to do is go your elbow up behind your head and just press ever so lightly on the side.

A

Holding these, for you definitely about 15 seconds, each.

B

A

Get that stopwatch back.

B

A

Same again other side, so what you can do, if you can't get your arms straight there, you can bring your arm up. It may be the actually here is enough just lightly on try not to pin that chin down on the chest.

A

We're returning back to rest now the heart rates coming down fantastic biceps. What's a good way to stretch, have your mind set, but if you're working your bicep, if it's shortening here, you can come back up and round. So that looks like this. Both sides chest up. Imagine that you're pressing through your palms. You can actually turn your palms up. It's a very nice bicep stretch. 91 seems tough to do this one, it's a bit! Titanic! Isn't it.

A

Keep holding there five more seconds.

A

Well, plum Ching is basically it is pressing and pressing using your chest front the shoulder in the back the arm, let's stretch off the shoulder the best one here straight arm, without locking out the elbow for more leverage.

A

If you can put one hand on the other, don't force your arm across you're moving your arm across, then your other hand is just slightly guiding then about you, but I have a mega sweats on this shirt, it's going straight in the wash and, as you can see, if my shoulder was working when it came out here and it's where my shoulders working my shoulders working out here, it's the opposite movement again, which stretches to the shoulder out.

A

It's a really good way of thinking about stretching simple, but true, let's go again the other side for more leverage. If you can't do that, you can just bring the elbow across the chest, it's absolutely fun! What you don't want is your shoulder attacking your face.

A

So, even if it's even if it's here that may be enough to stretch out the side to shoulder on the back of the shoulder blades there, okay chefs now hands on hips nice crowd, chants, don't push your ribs forward easier. If you ain't ever gonna, be here chest up, imagine someone's pushing back on your elbows soft bend in the knee.

A

And now the opposite! So if you can pants on the sides on your bottom and this time, imagine someone's pushing on the backs of your elbows. This would be quite potent one. This is for rotator, cuff muscles, which are for muscles to help stabilize your shoulder blade, they're responsible for internal and external rotation,.

B

A

That's fit maybe for the next one that you need some balance support, don't try and be a hero. Okay, but what we're going to do is we've got to bend in this me you're, going to press your foot against your hand and if you need bounce support, take it bring those hips forward knee back pressing your foot into your hand, it's normal to feel a wobble, because you're testing your balance at the end of the day, but if in doubt step it out, don't let pride get in the way.

A

We all have a good one will from time to time and same again, especially if you're on earth a wonky cottage floor, same again, other side, so you can use the balance, support if me pushing your hand or the foot against your hand. You've been asking those pelvic bones forward.

A

Keep breathing keep looking forward, trying to look down to the ground. It's so easy down.

A

Keep this knee the standing leg ever so slightly bent!

A

That's the construe stretch now this leg here, stop the bad move. We put our hands on the top of the bar, the thought that the by but flat on the floor, this next straight that don't block this now completely and then we're hinging at the hip a little bit more sudden, we'll be doing a squat keep looking forward. You want to get a nice craft stretch in there as well simply bring the toe up, keep looking forward there they're about to go back down to the ground. We don't want to be moving at the spine.

A

And same again, other side never rush into the stretch over flex pool you may feel. Maybe that gives higher to than usual to give your body a chance to catch up down a tree gates, protection response that stops us getting injured, severely injured by giving us a smaller injury.

A

And I'm gonna finish there. Thank you know so much because we're hitting the 40-minute mark I've been told not to go over there. What all done, I'm hot I'm sweaty, keep active at having guys well done fantastic job. You guys Rock.