This Full-Body Boxing-Inspired Workout from Rumble Is Seriously Cathartic
Co-founder Noah Neiman shares a strength and cardio circuit that will condition your mind and body.
If you want a super-efficient workout that targets your entire body and gives you a major mental release, look no further than boxing. And if you're brand new to the world of jabbing and crossing, Rumble is the perfect place for beginners to start. Their workout combines boxing drills with strengthening floor exercises like lunges and burpees you might find in a Barry's Bootcamp class (their co-founder was formerly a trainer there). And now, the full-body cardio and strength workout is available on Equinox+ so you can reap the benefits of the high-energy class from home.
"The great thing about combining strength and calisthenics training with boxing is that you leave no physical stone unturned," says Neiman, co-founder of Rumble and trainer on Equinox+. "The demands that come with training this way have the ability to transform anyone into that 'lean, mean fighting machine.'"
Here, Neiman shares one full-body circuit that will strengthen your body and mind, from home.
How it works: Perform each exercise for the number of reps or length of time indicated, then repeat the whole circuit. Feel free to rest 30-90 seconds between exercises if you need to.
You will need: A set of dumbbells, anywhere from 5-20 lbs depending on your fitness level.
A. With feet about hip-width apart, take a step forward while sinking your hips down to the floor. Make sure on the leg you're stepping out with, you're keeping the knee over your heel or middle of your feet.
B. Push hard off of that leg to stand back upright. Repeat on the other leg.
C. Keep alternating for 60 seconds. Add weight for an extra challenge.
2. Combat Bicycle
A two-part mix of old- and new-school moves to get a pretty complete "hit" on your core.
A. Laying on the ground, perform 4 bicycle crunches.
B. Sit up, balancing on your tailbone like a Russian Twist. Instead of twisting, throw 4 jabs and crosses straight ahead making sure your core is tight, your hands are extended straight out, and your shoulders are moving with the punch.
C. Lay back down and repeat the 4 bicycle, 4 balancing punch circuit for 60 seconds.
3. Side Lunge
Taking that lunge from before and changing the direction in which we lunge is going to give us a different hit on those muscle groups.
A. Get in the same starting position as the lunge, but instead of stepping forward, keep one leg straight and step with the other leg to the side, sinking your hips down and slightly back while maintaining good posture throughout the movement. (Make sure not to put too much pressure on your knee and keep it over your heel as much as possible as you shift your hips down and back in the side lunge.)
B. Explode off of that leg and return back to an upright position.
C. Repeat on the other leg and continue to alternate for 60 seconds.
4. Jab Cross
"Here's where we get into the real 'knuckle therapy' as we call it," Neiman says.
Get into your boxer stance: Relax your shoulders and pick your hands up to your face, keeping your elbows tight to your ribs. Step back with your dominant foot right below your dominant side shoulder. Bend your knees and feel the weight going to your toes.
The jab: The pawn in the Chess match of boxing, The Queen's Gambit, the jab is the most important punch in all of boxing.
A. Take your front hand (nondominant hand) and using your hips, your shoulders, your legs, your core, and your breath, you're going to extend that hand straight out towards your target. (Since we're shadowboxing and not hitting anything, make sure you're slightly turning over your hand like you're turning a doorknob as you extend your arm.)
B. Bring that hand back to your face to complete the jab.
The cross: The cross has the same principle as the jab, except this is going to be a straight-ahead punch with your back (dominant) hand.
A. Making sure your front hand is up to your face. Turn your hips by "squishing a bug with your back foot." Turning your hips will allow you to rip your back shoulder forward toward the target and extend your arm. Same as the jab, as that arm is extending make sure you're turning that hand over and keeping your chin down and eyes on your target.
Alternate between throwing jabs and crosses for 60 seconds for a nice little condition hit!
5. High Knees
A Rumble staple, Neiman says this move is all about how you do it — so go hard and hold nothing back.
A. Pump those knees high and those arms as hard as you can for 60 seconds.
You can also try hitting high knees adding the upper body motion of the jab and the cross to transform these into combat high knees.
6. Squat Press
This is the move that gives you the most bang for your buck.
A. With your feet hip-width apart and weights on your shoulders, lower your hips straight down the elevator shaft to your heels like you're loading up a catapult.
B. Push your knees out at the bottom, core tight, and explode back up as you exhale. The power from the squat should help your arms press those weights straight up overhead.
C. Bring the weights back to your shoulders and repeat the squat press for 60 seconds.
7. Renegade Row
This move will fire up your core.
A. In a plank position holding weights, start bringing (rowing) one of the weights back and up towards your hip. Try to keep your core tight, back flat, and hips parallel to the floor. (If you have to drop down to your knees to keep your back flat or protect your core, do it!)
B. Bring the weight back to a tall plank position and row with the other hand.
C. Continue alternating the rows for 60 seconds.
8. Predator Plank
A primordial take on the classic plank.
A. Starting in a normal plank position, step one foot under your hip, then step the other under your hip so you are in some sort of hybrid bear, cheetah, and Simba from The Lion King stance.
B. Step your feet back into a normal plank position.
C. Keep stepping your feet in and out for 60 seconds.
HomeBODIES is our new recurring column bringing you beginner-friendly workouts you can do from the comfort of home. This week, a quick but effective SoulCycle-inspired arm workout that requires just a set of light dumbbells.