Launched in 2015, PILOXING Knockout is a high intensity interval training workout designed to test your athleticism and push your physical limits. Each class is made up of six rounds consisting of a three-minute base and a two-minute drill. Each base contains high intensity core strengthening exercises influenced by boxing, functional training, cardio, and plyometrics; each drill consists of twists on classic moves like the push-up and the burpee. If it sounds like it’s not for the faint of heart, that’s because it isn’t. It is, however, a great workout to kick-start a healthy 2016, and with that in mind, we asked the PILOXING team to share with us six of its most effective moves.
1. MMA power slam
Twist the whole body to a side lunge, and punch straight down to the ground. Initiate the power slam with your fist placed on the side of your face, and use your core muscles to use as much power as you can. Power through your legs, jump up, twist your body, and land. Then execute the power slam on the other side.
2. Tiger punch
Step back with the right leg into a cross lunge, and slap your right hand on the floor. Stand up, bring your left knee up, jab with your right hand, and twist your body toward your knee. Repeat.
3. Jump tilt
Start with your feet together, and then jump and tilt your body to the left side. Land on the ground with your left leg bent and your right leg straight out to the side, with the arms extended over your head. Bring your right leg toward your left knee, with arms extended over your head. Repeat on the other side.
4. Star balance
Step with left leg behind, reaching your right arm out to the side and your left arm over your head. Pull left leg and left arm simultaneously toward the side using your core muscles. Repeat on the other side.
5. Hover knee tuck
Hover with your body over the floor in a plank position, on your hands and toes. Power up with your core to land on your feet and explode into a tuck jump. Repeat.
6. Plank challenge
Place your right hand on the floor in a side plank, and keep your right leg straight. Contract your core muscles, and pull the left elbow and left knee together. Place your left hand on the floor, keeping your leg straight, and pull your left leg in front of your body. Repeat.