The goal of this week’s challenge is to focus on form and technique.

In particular our basic punches:

1. Jab
2. Cross
3. Lead Hook
4. Rear Hook
5. Lead Uppercut
6. Rear Uppercut

While practicing these, be aware of:

The shoulder and hip rotation with each punch

Making sure you extend that punch all the way

Using the power from the entire body to drive the power into the punch

For our basic exercise movements, which I’m sure you’ve all heard of and know:

Burpees

Sit-ups

Push-ups

Leg Raises

While practicing these, be aware of:

The core is in tight (e.g. keeping the belly button sucked into the spine to not only engage the abdominal muscles, but to also protect the lower back)

Never locking out any of the joints (e.g. not locking out the elbows when pushing up)

Always breath with the movement (e.g. Sit-ups: Inhale while controlling your body going down, exhale while engaging the abdominal muscles when sitting up)

To take these basic movements up a notch as an extra challenge you can:

Burpees – Jump the burpee and add a push-up when you get to the floor

Sit-ups – Turn these into straight-legged sit-ups to further engaged the lower abdominal muscles

Push-ups – On your toes instead of on your knees

Leg Raises – Keep the shoulders off the floor to engage more of the upper abdominal muscles, but remember, no straining of the neck and make sure that there’s no space in between your lower back and the ground!

Always work with what you already have and know that there is no flawless progress, there’s just better progress should you choose to put the work into it.

As a teacher, I still learn alongside my students (what is Grade 6 math even…). As a fitness coach, I still train alongside those who take my classes (I also die in class & I’m not always the most advanced!). As a Muay Thai student, I’m honoured to train alongside my coaches. It’s this circle of learning from one another and pushing each other to get better every time. Growth is never stagnant. Yes, there are obstacles and some take longer to overcome, but a baby step is still a step.

Find something to improve on, there will always be something.