A mix between pilates and boxing, Piloxing, for women, is done with the mental and physical goal of attaining a ‘svelte, sexy and powerful’ self-image. Finally it would burn up to 1,200 calories per hour, improve cardiovascular ability, strengthen and lengthen muscles and improves balance and posture.
Speed bag: (works arms shoulders and legs)
Stand with feet shoulder-width apart, toes turned out. Bend left knee and extend right leg in front of you, toes on the ground as you raise hands in front of you to eye level, elbows bent and hands in fists. Circle hands one over the other as if you we’re punching an imaginary bag. At the same time, touch right toes to inside of left knee. Keep circling arms as you lower right toes to the ground and bring them to the knee again. Repeat for 90 seconds and then switch sides.
Speed bag
Serve The Platter (works core, arms and legs)
Stand on right legs, knees slightly bend, and pull your belly button in. Draw left knee up to the waist level and extend leg out in front, foot flexed. At the same time, extend arms forward at chest height, palms up, draw your elbows towards your sides as you bend left knee and bring heels towards right knee. Repeat for one minute without touching left foot to ground, then switch sides and repeat.
Jab — Cross with Shuffle (works arms, abs, legs and glutes)
Stand with feet wider than shoulders, toes turned out and knees bend. Bring fist to guard position. Turn slightly to the left and step out with left foot as you Jab left arm forward at shoulder level, knuckles down, then quickly retract the punch. Immediately pivot on right foot and punch across your body with right arm. Do four alternating punches (jab, then cross), then jump feet forward and back four time using small, soft jumps. Repeat from the beginning for 90 seconds, then switch sides.
Shadow Boxing (warm up)
Stand with feet hip-width apart, knees bend. curl your hands into fists in ‘guard’ position - near your chin — and bounce back and forth on the balls of the feet like a boxer. Throw slow punches straight from your shoulders alternating arms, for three minutes.
Core Arabesque (works arms, core and entire lower body)
Stand on right foot and lean forward from hips as you extend left leg behind you at hip level, toes pointed. Bring right arm forward and left arm out to the left, both at chest height, for balance. Bend right knee as far as you can, then straighten it. Continue for one minute, then switch legs and repeat.
The writer is one of the few lady trainers in Kochi
