Minute 8: 1 Minute Side Plank – Right
1) Come into Plank
2) Roll your weight onto your right hand and the side of your right foot, opening your torso to the left.
3) Lift the left hand toward the ceiling.
4) Keep your body in a straight line.
5) Hold for 1 minute (To make this easier, you can bring your knee to the floor)
Minute 9-11: Slips
Hold 1-pound hand weights and come into a boxing stance.
Keeping the feet hip distance apart, “slip” from side to side, as if dodging a punch.
Keep your back straight and perform the “slip” by bending at your knees (not at the waist).
As you slip to the right, rotate your torso so your left shoulder points in front of you.
As you slip to the left, rotate so your right shoulder points in front of you.
Keep slipping from side to side without stopping and increase your speed as you get your rhythm down.
Once you have your rhythm, up the intensity by adding punches.
As you slip to the right, throw a left jab.
As you slip to the left, throw a right cross.
Minute 12: 1 Minute Side Planks- Left
1) Come into Plank by rolling your weight onto your left hand and the side of your left foot, opening your torso to the right
2) Lift the right hand toward the ceiling
3) Keep your body in a straight line. Hold for one minute.
Minute 13-15: Jump Rope
Finish with an energetic jump rope routine for the last two minutes.
Combine this boxing body blast with your regular routine and you’ll be a Hollywood knockout like Ving in no time!
Ving Rhames’ 15 Minute Workout was originally published on blackdoctor.org
