Dumbbell Punching Plyometric Exercise

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A dumbbell punching plyometric exercise is a great way to work out a few different parts of your body. Learn about dumbbell punching plyometric exercises with help from an Olympic-certified boxing trainer, fitness expert and speaker in this free video clip.

Part of the Video Series: Exercises to Stay Fit
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Video Transcript

Hi, I'm Cary Williams-Nunez. We're here at Prime Time Boxing. I am a fitness expert and boxing trainer with Prime Time Boxing and USA Boxing team coach. We're going to get into some punching plyometrics for boxers. It's something that we don't always recommend until you really have the technique down of boxing because you can really get an injury from it. So we're going to start with some five pound weights right here. You can start with one pound weights, again you have to be very very careful not to injure yourself. You really can throw something out if you don't already know what you're doing with your shadow boxing. So what we're going to be doing is we're going to just kind of keep our hands up in our boxer's position, get in our stance. So again you should already be boxing if you're going to be doing an exercise like this. So what we're going to do is we're going to throw out our punches. We can throw out any combinations, doesn't really matter. We just want to get the motion of the body and kind of flick those arms out. So all I'm going to do right now is I'm going to throw a one, two, one, two, so one, two, three, four if you will. So as I throw it I'm going to do it slow first and then we'll do it a little quicker. So here we go, one, two, one, two. So you notice I'm twisting at the core. Again if you're already boxing you understand that all the punching power and speed comes from the core. So again we're going one, two, one, two, so a little faster, one, two, one, two. So you can notice that weight is really pulling it out so there's a little snap at the end of that punch. Let's do one more combination here. Let's do a let's say one, two hook right hand. So we're going to do it real slow first, one, two, hook, right, again slow, one, two, hook, right and let's pick up the speed, one two, hook right, one, two, hook right. Now again you're feeling it all right here. So keep your arms very relaxed, turn at the waist, everything is at the core in boxing as you know if you're already boxing. So one pound weights, fine, five pound weights, okay but again, be careful with those injuries. So boxing is beautiful and that's how you get that beautiful body.


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