Andy Dumas

Get psyched, get fit, and get tough in just 12 weeks with the ultimate boxing fitness program

Sure, you'd like to get in shape, but let's face it, most forms of exercise are just plain boring. At the end of a hard day's work how do you psyche yourself up for the mind-numbing repetitiveness of a treadmill, stationary bicycle, or weight machine? And as for spin classes and aerobic dance...just how much pounding music can a person stand?

In The One-Two Punch Boxing Workout renowned boxing coach Andy Dumas and trainer par excellence Jamie Somerville team up to offer you a proven alternative to tedious, repetitive, uninspiring workouts. A fun and exciting fintness program guaranteed to get you into championship shape in just 12 weeks. The One-Two Punch Boxing Workout is always challenging but never more than you can handle-and it's never boring.

Designed for women and men of all ages and fitness levels, the One-Two Punch program blends the best of 'old school' boxing training techniques with the latest cardiovscular and muscle-conditioning methods to create an inspiring, safe, and effective program that:

Dramatically increases your stamina, power, speed, and agility.
Boosts self-confidence and well-being and instills a sense of personal empowerment.
Inspires you to acheve your ultimate fitness level and keeps you motivated to mantain it for years to come.
Teaches you how to throw effective punches and move with the foucus and dexterity of a boxer.
Requires no contact or prior boxing experience.

Inisde this groundbreaking book you'll find clear, step-by-step instructions, supplemented by more than 100 professional photographs, illustrations, and workout logs for tracking your progress. Developed by North America's preeminent fitness boxing experts and proven effective with thousands of students, The One-Two Punch Boxing Workout is your passport to a healthier, happier, more confident you.

Andy Dumas is a certified boxing coach and a certified fitness consultant and is the producer of the wildly popular fitness boxing videotapes 'The One-Two Punch' and 'iBox.' Dumas was raised in a boxing family; his father was a professional boxer who boxed in Canada and the Untied States and was the regular sparring partner for 'Raging Bull' Jake Lamotta.

Jamie Somerville has more than 15 years of experience in the fitness industry, where she has worked as a fitness center manager, personal trainer, and trainer of fitness instructors. She has studied boxing intensively for more than five yars and has been a student of ballet most of her life. She has a Bachelor's Degree with Honors in human kinetics.

Contents

Foreword
Preace
Cahpter 1 A traidition of sportsmanship
The history of boxing: 'The sweet science'
Amateur and professional boxing
Women in boxing
Chapter 2 Fitness boxing
If you want to look like an athlete
the one-two puch boxing workout
Fitness training princpples
Come out sswinging
Chapter 3 Boxing fundamentals
Boxing basics
The execution of a punch
Shado boxing
Target mitts
Chapter 4 Working the bag
Protecting your hands
The heavy bag
The speed bag
The double-end striking bag
Getting your kciks
Chapter 5 Learning the ropes
Jumping rope
Jumps and combinations
Cahpter 6 The boxer's workout
The program
The boxer's workout
'Boxing shorts'
The champs workout
Chapter 7 Cardoio-conditioning
Why and how a boxer does it
The program
Equipment
Measuring training intenisties
Cardio -conditioning workout
Flexibility and stretching
Stretching exercises
Some standard precautions
Chapter 8 Muscle conditioning
The progam
Weight equipment
The exercises with weights
The medicine ball
The exercises with the medicine ball
Cool-down stretches
Chapter 9 What's right about boxing?
Looking for a boxing club
Sparring
What to look for in a trainer
Until the last bell
Chapter 10 The one-two punch boxing logbook
Charting your progress
Keep it going
Boxing shorts
The 12-week program chart
The champ's workout… (more)