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Health & Fitness Total body workout from Joel Freeman: torch fat and tone you up at home FAST

14:40  16 january  2021
14:40  16 january  2021 Source:   t3.com

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This boxing-inspired total body home workout was put together by Joel Freeman , creator of the '10 Rounds' programme at Beachbody On Demand. • Basics of boxing with FightCamp co-founder Tommy Duquette. The total run time of this workout is only 16 minutes and 45 seconds – perfect for a quick pick me up after work or and to boost metabolism at the beginning of the day. Why not round it up to 20 minutes and include a bit of warm up before the workout : a light jump rope session or some stationary jogging would the trick just fine.

This boxing-inspired total body home workout was put together by Joel Freeman , creator of the '10 Rounds' programme at Beachbody On Demand. The total run time of this workout is only 16 minutes and 45 seconds – perfect for a quick pick me up after work or and to boost metabolism at the beginning of the day. Why not round it up to 20 minutes and include a bit of warm up before the workout : a light jump rope session or some stationary jogging would the trick just fine.

Doing boxing workouts at home is a great way to lose weight and get fit for 2021, no wonder we like them so much here on T3. Most home boxing workouts require no equipment, yet they burn loads of calories and can help people tone up too. This boxing-inspired total body home workout was put together by Joel Freeman, creator of the '10 Rounds' programme at Beachbody On Demand.

boxing total body workout with Joel Freeman Beachbody on Demand © Provided by T3 boxing total body workout with Joel Freeman Beachbody on Demand

Basics of boxing with FightCamp co-founder Tommy Duquette

In a blog post about 10 Rounds, Joel explains the benefits of boxing workouts, "how every single punch actually begins at your feet, burns up through your hips, intensifies as you torque your core, and explodes all the way through your fists. With each punch, you’re engaging your entire body, and gaining a deep muscle burn that will help scorch fat and calories and get your body in serious boxing shape. It’s intense, but it’s also a lot of fun."

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This boxing-inspired total body home workout was put together by Joel Freeman , creator of the '10 Rounds' programme at Beachbody On Demand . The total run time of this workout is only 16 minutes and 45 seconds – perfect for a quick pick me up after work or and to boost metabolism at the beginning of the day. Why not round it up to 20 minutes and include a bit of warm up before the workout : a light jump rope session or some stationary jogging would the trick just fine.

Raise up into a hop and spread legs into a squat where your feet are double shoulder width apart. Continue to alternate back and forth until you reach the desired reps Side squat with knee raise: Lunge to to the side until keeping knees behind the big toe. Touch the ground if possible then raise back up after buttock exercise, best exercise for glutes, glute workout , abs workout , jen selter workout , bootylicious workouts , exercises to make your buttocks bigger, calf workout at home , calf workout without equipment, calf workout routine, calf exercise, best calf workout , inner thigh fat , outer thigh

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The total run time of this workout is only 16 minutes and 45 seconds – perfect for a quick pick me up after work or and to boost metabolism at the beginning of the day. Why not round it up to 20 minutes and include a bit of warm up before the workout: a light jump rope session or some stationary jogging would the trick just fine.

After the workout, make sure you stretch those muscles with a foam roller or a massage gun. The latter can effectively batter workout pain away, ease muscle soreness and mitigate the effects of delayed onset muscle soreness, or DOMS for short, which will inevitably happen after doing such an intense exercise as this one.

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Whether that's a dumbbell workout , bodyweight or resistance bands, incredible home workouts which GET PROVEN RESULTS for you Whether it's muscle toning or building ,stripping body fat advice, we have you covered.I love to provide you real-time workouts that you can follow along with me at home or in the gym. and maximise the use of the weight The dumbbells will help shape and tone your full body In this workout we will be hitting 6 exercises in total for 3 sets with the workout getting harder as it progresses.

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Boxing-inspired total body home workout by Joel Freeman

Roll

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. To roll forward, imagine holding a pencil in your mouth to draw the letter “U”. Bend your knees, keeping your chest and eyes forward, and shift your bodyweight to your front leg, in a “U” formation. Extend up to your starting position. To roll back, bend your knees, keeping your chest and eyes forward, and shift your bodyweight to your back leg, in a “U” formation. Extend up to your starting position.

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There are three major segments to this home fat burning workout . There is a lower body , upper body and core segment that are performed sequentially with only 30 seconds rest in between. Keep attempting to move up a level if you are easily completing it at the current one. For more bodyweight workouts that help you to not just improve your conditioning level but also build significant amounts of muscle at home , be sure to head to athleanx.com and check out the ATHLEAN XERO program.

Perform the roll forward and back for 45 seconds for three sets. Rest for 15 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

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Gallery: This 15-Minute, 6-Move Home Kettlebell Session Is Perfect for a Gentle Return To Workouts (Esquire (UK))

a man riding a skateboard down a sidewalk: The principle of this workout is a simple one: stress the maximum muscle fibres in the minimum time to incinerate calories quickly. This workout uses compound lifts to hit every muscle group from all angles. Body fat has nowhere to hide. Alternate your arms with each rep and work through as many rounds as possible in 15 minutes, resting only as necessary to maintain good form. Work from the most mechanically and metabolically difficult movement to the least, but increase the reps as you go so you maintain the intensity throughout. Pick a kettlebell you could press overhead at least 15 times, then grit your teeth.Your expert: Our fitness editor Andrew Tracey is a champion of fuss-free, ferociously effective training.

Front Lunge Weighted Twist

Begin with your feet close, holding a dumbbell at chest height. Step your right foot forward and bend both knees to 90 degrees, keeping your chest up and shoulders stacked on top of your hips. Twist your torso to the right, then reset your chest to face forward. Step your right foot back to the starting position and repeat on the other side.

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Alternate sides for 45 seconds for three sets. Rest for 30 seconds in-between sets.

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Rest for 30 seconds before beginning the next exercise.

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Rear Uppercut

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. Drive your hips forward, pivot on your back foot and extend your back arm out and up, palm facing you, in the shape of a “V”. Keep your front hand up and elbow in to protect the front side of your body. Reverse the motion to get back to the starting position.

Continue to throw the rear uppercut for 45 seconds for three sets. Rest for 15 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

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Looped Overhead Leg Extension

Place a loop safely around your wrists. Lay flat on your back with your legs extended long and your arms extended overhead. With resistance in the loop, bring your legs and arms up, simultaneously, so your legs are directly over your hips, feet flexed, and arms extended over your chest. Bring your shoulder blades off the ground as you reach your hands toward your toes. Slowly bring your shoulders back to the ground and release your arms and legs back to the starting position.

Perform this exercise for 45 seconds for three sets. Rest for 30 seconds in-between sets.

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Rest for 30 seconds before beginning the next exercise.

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Cross

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. Drive your hips forward, pivot on your back foot and extend your back arm straight, rotating your fist until your palm faces the ground. Keep your front hand up and elbow in to protect the front side of the body. Reverse the motion to get back to the starting position.

Continue to throw the cross for 45 seconds for three sets. Rest for 15 seconds in-between sets.

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To train with Joel Freeman and find out more about his online home fitness programmes visit Beachbody on Demand for your 14 day free trial. £39.99 for three month membership thereafter.

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This is part of T3's Fit for 2021 programme, which will be running throughout January. We aim to bring you tips on diet, lifestyle and exercise that will help you shape up for what is certain to be a difficult year. One thing we can guarantee: it WILL be better than last year. And hopefully we'll help you get the most out of it.

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