Coastal Boxer

Sorry crew, working in Hamilton, so unfortunately there wont be class tonight and with that, also the end the year that has been challenging and very unusual.
Thank you to my band of loyal supporters who have continued to turn up, you are all superstars!!!
Hopefully 2021 is a little more consistent!
Wishing everyone a Merry Christmas and a safe New Years!!!

We’re on tonight!
Nearly at the end of what can only be described as a ‘challenging’ year.
Beachlands Hall, 6:30pm 🥊👍🏽🥊👍🏽

It’s been a crazy couple of months with work, but my out of town commitments have been completed 🤯
Class tonight at 6:30pm at the Beachlands Hall 😁🥊😁🥊

In the South Island for work this week, no class tonight.

See ya all next week 😁🥊😁🥊

Back on tonight at the Beachlands Hall, 6:30pm.
Don’t be scared, yes, it will probably hurt, but it only gets easier 😁🥊😁🥊

I hope everyone enjoyed the fabulous long weekend weather ☀️ it was pure bliss!
I’m having an extended long weekend, so there won’t be class tonight 😜 see you all next Tuesday😊

Classes resume tonight at the Beachlands Hall, 6:30pm start.
What a stop/start year it has been😬
If you’re feeling a little nervous about getting back into it, don’t worry, we’ll slowly build up to a comfortable pace 😁
See ya tonight!!!

Auckland finally came down to Level 1 last Thursday, meaning Coastal Boxer can get back to business!!!
Classes will start back next Tuesday 20th (I’m away with work this week). With all the COVID19 interruptions it’s been hard to keep up with consistent training, so with that in mind, classes will be similar to when you come back from Christmas holidays (it’ll be UGLY, as I like to call it), back to basics and building up your stamina and endurance.

Keep an eye out for the venue (either Whitford or Beachlands) posted here.

Due to Level 2.5 there will be no class tonight 😢

PUSH UPS - one of the most basic body weight movements there is. Master the basics and it can be a friend for life.

At the beginning of this year I wanted to put more emphasis on proper technique/lower reps, rather than high reps/lazy technique. So at Coastal Boxer that’s what I did; I took my classes through a short workshop on proper hand placement, correct arm angle, arm angle for tricep or chest dominant push ups and lowering the reps to as low as 6 or 8.

Basic Setup
1. Start in the top position (on your toes and hands).
2. Hands just outside your shoulders.
3. Hands in line with your chest.
4. Engage/activate your core.
5. Engage/activate your glutes.
6. Make sure arm angle is at approx. 45 degrees, picture below.
7. Bend your elbows and ease your top half down to the floor (try to get your chest as close to the floor as possible).
8. Extend arms, pushing the top half of your body back to the starting position.
DONE!!!

If you’re an absolute beginner, try off the wall to start with, work up to doing them off a set of stairs (feet at the bottom so you’re looking up the stairs) and gradually work yourself to the floor. Once on the floor you can even do them off your knees to start with (do steps 1-8 exactly the same, except from your knees).

I’ll check in during September with tips to improve your push ups and a little challenge that I’ll be taking on.

Since COVID19 has hit us again and put classes on hold, I thought I should throw up a body weight workout that everyone can do.
I’m going to put up what I did and then show how you can scale it to suit yourself.

For time:
Buy in - 500mtr row
5 rounds
Air squats x 20
Alt. Lunges x 15
Push ups x 10
Burpees x 5
Jumping squats x 3
Buy out - 500mtr row

Scale options:
No rower - run/single skips/double unders
Air squats - half or quarter squats
Alt. Lunges - half or quarter/walking lunges/KB swings/KB snatches
Push ups - off a box/off your knees
Burpees - KB press/press up with a shoulder tap - double the reps
Jumping squat - box jump/step up with a weight - double the rep

Scale the number of rounds and reps per movement to suit.
Have fun!!!
Sharon Speyers engine room

Unfortunately with the comeback of the C word, all classes will be suspended until further notice.

But...if you want to feel the burn from a Burner, take on Punchy Drunky, Squattin’ Hell, Circle Of Death or Full Hundy you’ll get your chance.