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Cyrus Kouandjio at IronGloves

Cyrus Kouandjio Buffalo Bills offensive tackle here at IronGloves to work on his footwork with Joe.

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How to Burn Belly Fat

Hint: Don’t Do Sit Ups! by

Millions of people every single year look for ways to get rid of their belly fat.

Although you get fat all around your body (that’s why it’s called ‘body fat’), the fat you get on your stomach is the most noticeable and, for most people, the first place for fat to develop. It’s also the toughest area of your body to shed fad.

Because your abdominal area (belly) is the nearest area of your body to your stomach, it’s the first place that fat cells develop which means that if you’re putting on weight, you’re bound to start seeing a layer of soft belly fat developing before anything else.

Now, over the years, really useful weight loss facts have been diluted and changed so much that so much BAD advice is given to people looking to lose stomach fat…

We’re going to set the record straight with this article about losing belly fat.

The absolute key point you need to remember about losing belly fat is that you cannot burn fat from specific parts of your body. It’s just not how your body works – you need to lower your body fat instead. This will allow you to reduce the amount of excess fat you carry around in total which will reduce your stomach fat too.

Because ‘abs exercises’ (such as sit ups and crunches) just get you to sit down and flex your abdominal muscles, you are only working to tone those muscles and NOT to burn the fat around them.

To turn your body into a fat burning machine, you need to do two things when exercising. The first is to increase your heart rate so that your muscles receive the most amount of oxygen possible. This will boost your metabolism because your body will believe that you’re getting plenty of food.

The second thing is to actually exercise as much of your body as hard as possible. Going on a long run, doing an intensive cardio routine, going for a ride on your bicycle are all top ways to get your muscles into “overdrive” mode which then encourages your body to burn more fat.

To lose belly fat, you need to make sure that you do these intensive workouts at least 2-3 times a week so that you can enjoy the benefits of a body that’s constantly in ‘fat burning mode’.

However, there’s also another side to the story. Your diet. Our bodies store fat on our belly because it’s the quickest place to put it. Fat is just energy that the body can burn later and the amount that’s stored depends entirely on your ‘metabolism’. Now, without getting into too much detail about metabolism and how you can control it, the key point you need to remember about losing belly fat is that you need to burn more energy than you consume.

Your body stores fat because it wants a safe place to get energy from in the future, if you can’t find anything to eat. To burn your excess fat, you need to be able to deprive your body of enough energy to warrant the burning of fat.


The Most Useless Exercise Ever- Men’s Health Magazine August 2011

If you want to scream any time you see an ad for some ab exercise contraption that’ll “guarantee a flat stomach!”—we feel you. Does anyone still believe crunches help burn belly fat? (If so, they’re an idiot.)

Here’s more evidence: A recent study published in the Journal of Strength and Conditioning Research found that simply performing sit-ups, crunches, and other ab exercises won’t do much (correction: anything) to reduce belly fat.

One group of study subjects performed ab exercises 5 days a week while the control group did nothing. At the end of 6 weeks, there was no significant change in stomach fat in either group. Everyone was told not to change their diet.

In short: Ab exercises didn’t flatten people’s stomachs. In fact, they were just as effective as doing absolutely jack.

More from 5 Ab Exercise Upgrades

So if you want flat abs, what should you do? It’s not as simple as plodding on the treadmill for 20 minutes a day: New research reveals some types of exercise burn more fat than your local steakhouse—while others only burn up your time.

Fat-Loss Myths: It’ll take you 250,000 crunches to burn a pound of fat. “Aerobic activity must be a part of the exercise prescription. Crunches and such are great to increase abdominal and core strength, but just performing these alone will not increase caloric expenditure above that which is needed to facilitate sizeable fat loss,” says study researcher John Smith, PhD., HFS, an assistant professor at Texas A&M University-San Antonio.

Steady-state aerobic exercise alone isn’t particularly great for weight loss, either. One study published in Obesity found that after a year of hourlong cardio sessions for 6 days per week, people only lost 3.5 pounds. (The study asked participants to leave their diets unchanged.)

“Research has shown over and over that steady-state aerobic exercise alone has a minimal effect on fat loss,” says Jeff Halevy, NYC-based celebrity trainer & CEO of Halevy Life. “With all due respect, because I do truly respect their accomplishments, how many recreational marathoners and half-marathoners cross the finish line with a little belly in tow? Looking at the typical finish line, plenty of them.”

Go Fast to Blast Fat You’ve heard a million times that you can’t spot-train fat. And while that’s true in terms of, say, crunching for flat abs, research shows that certain modes of training affect overall fat loss more than others.

One of them: High-intensity training. A study out of the Department of Kinesiology at McMaster University found that men who performed sprint interval training for a total of 2.5 hours (including recovery) over the course of 2 weeks has the same results as the group who performed endurance training for a total of 10.5 hours over the same time period.

More evidence: A study of 15 women found that high-intensity exercise (40 to 45 minutes approximately four times weekly at a mean HR of 163 bpm) reduced body fat by about 5 percent over the course of 15 weeks versus a virtually unchanged percentage in the group that performed exercise at a lower heart rate (132 beats per minute).

More from Burn More Fat on the Treadmill

The Power Combo for Fat Loss: Strength Plus Cardio Combining strength training with aerobic exercise leads to greater fat loss than aerobic exercise alone, research shows. A recent study found that obese adolescents who participated in a 30-minute aerobic plus 30-minute strength-training workout three times per week lost nearly four times more fat than those who just did hourlong aerobic training at a similar intensity. There was about a 3 percent fat loss in the cardio-only group, and 11.5 percent fat loss in the cardio-and-strength group over 1 year.

In another study, this time from Penn State University, dieters all lost about 21 pounds. But the group who performed strength and cardio shed about 6 more pounds of fat than groups who didn’t exercise or who only did aerobics. The reason: The other groups shed muscle, too.

“Proper diet and cardio alone will make you weigh less, but that weight loss isn’t fat alone—you’re losing muscle, too, and not building anything to give your body athletic shape,” Halevy says. “But if you’re after fat loss, aside from accelerating it, strength training will also preserve muscle. This means when the fat is gone, you’ll have a lean, athletic body to show for it.”

Resistance training has a big effect on post-workout caloric burn, which may help explain why it’s so essential to fat loss. A study published in The Journal of Strength and Conditioning Research found that high-volume resistance training increased resting energy expenditure (REE) by about 8 percent for up to 72 hours post workout.

The bottom line: Ab exercises make your abs look great—once that layer of fat on top of them is gone. But working your abs isn’t the best way to a flat belly, and crunches aren’t even the best way to work your abs!

Pre & Post Exercises for Boxing


Turn your training session into a 100% workout. Show up to training a little
early and warm your own self up. This way none of your training time will be
wasted with your Trainer warming you up. You are not required to warm up
on your own, it will only be to your advantage. You will then be able to cover
more boxing material and get in shape faster. If for some reason your Trainer
doesn’t see you warm up, then please inform him that you are ready to
“rock-n-roll”. You are also welcome to stay after and do a light workout.

Below are quite a few suggested exercises to do before and after your training
session or you can do your own workout.

Pre Workout Warm Up Exercises before Boxing


A. Do 3 Rounds, going through each group once, then repeat 2 more times:

Group 1
● 15 Jumping Jacks
● 12 Squats
● 10 Cherry Pickers

Group 2
● 15 Jumping Jacks
● 12 Squats
● 10 Cherry Pickers

Group 3
● Jump Rope 1 minute

B. Do 3 Rounds, going thru each group once, then repeat 2 more times:
Group 1
● Shadow Box for 30 seconds
● 15 Jumping Jacks
● 10 Side to Side Squats
● Jump Rope for 30 seconds to 1 minute

Group 2
● Shadow Box for 45 seconds
● 20 Jumping Jacks
● 15 Side to Side Squats

Group 3
● Jump Rope for 1 minute or Box Run (10 w/Left Leg and 10 w/Right Leg)

C. Do 3 Rounds, going thru each group once, then repeat 2 more times:
Group 1
● 15 Jumping Jacks
● 15 Ab Crunches
● 10 Pushups

Group 2
● 20 Jumping Jacks
● 20 Ab Crunches
● 15 Pushups
● 15 Squats

Group 3
● Shadow Box or Jump Rope for 1-2 minutes


Post Workout Exercises, to do after your Boxing Workout


A. Do 1 Round: (coordination & timing)
● Speed Bag 1-2 minutes x 3 sets
● Weighted Shadow Boxing w/2-3 lb. Dumbbells 1 minute x 2 sets
● Jump Rope 1 minute x 1 set
● Plyometric Jumps on Red Box 30 seconds x 2 sets

B. Do 1 Round: (strength development)
● Dumbbell Chest Press 10-15 reps x 3 sets
● Dumbbell Overhead Tricep Extension 10-12 reps x 3 sets
● Dumbbell Shoulder Press 10-12 reps x 2 sets
● Dumbbell Curl 10-12 reps x 2 sets
● Dumbbell Bent-over Flyes 10-15 reps x 2 sets

C. Do 1 Round: (body conditioning exercises)
● Ab Crunches 12-15 reps x 3 sets
● Tricep Dips (on bench or off the ring) 12-15 reps x 3 sets
● Pushups 12-15 reps x 3 sets
● Lunges super set with fast Squats 12-15 reps x 2 sets each
● Jumping Jacks 20-30 reps x set

D. Do 1 Round: (lower body strength conditioning)
● Dumbbell Squats 10-12 reps x 3 sets
● Weighted Lunges 10-12 reps x 2 sets
● Stiff Legged Deadlift 10-12 reps x 2 sets
● Plyometric Jumps 10-15 reps x 2 sets

We hope you make the best of your Training time and do the Pre and Post Workouts!

Heavy Bag Training

The key to the heavy bag is learning to use it properly. In return, it will help develop power and hand speed along with overall body conditioning.

I suggest not using bag gloves, this could harm your hands over time. I recommend using 14 oz. gloves for the guys and 12 oz. for the girls.

Wear a mouthpiece when hitting the bag, this will help build up the lungs, you will learn to breath properly, in and out of your nose. Do not get in the habit of holding your breath as you punch, this will be a difficult habit to break. Always exhale as you hit.

Every boxer should know how to pull their punches. This is mandatory when I train my people on the heavy bag. To pull a punch: As you hit the heavy bag, drive into the bag 3 to 4 inches, whip it back to your defensive position as fast as possible. If the bag is swinging or rocking excessively, then this means you are pushing (the bag) more than you are whipping back your punch. A proper strike should have a snap on it with a cracking sound upon contact.

As your speed increases on the heavy bag so will your back speed. To accomplish both, it will prevent you from being counter punched. It will also help you with your balance, preventing you from falling forward or leading with your chin.

Bag work is like road work, it needs to be changed up. Speed work, interval work, and power work all should be incorporated. I recommend 3 to 4 days a week on the heavy bag, and to always change the tempo. click here to watch a short video clip

I. 3 to 4 rounds standing in place for 45 to 60 seconds, working your inside boxing skills. For instance, body shots, hooks, and short right crosses. Concentrate on stiff short punches, along with moving your head to one side and the other. Be aware of your hipand shoulder rotation. Finish the round with machine guns for 5 to 10 seconds nonstop.
Rest only 30 seconds between rounds.

II. 3 to 4 rounds moving around the bag for 2 to 3 minutes while working outside and while moving side to side. Work on timing of your punches with the movement of the bag. Concentrate on your footwork by doing less punching. Use your jab and cross while
moving around the bag, staying focused on your footwork. By doing this, it will seriously improve your physical endurance. Rest at least 1 minute between rounds.

III. 3 to 4 rounds; the first 20 seconds stand in place and go all out using combinations. The next 30 seconds move around pulling your punches. End with 10 seconds machine guns, for a total of 1 to 2 minute rounds.

There are several types of heavy bag interval training. The most important factor is to keep up with your bag training, don’t think you can skip a day. Keep changing up your bag training mode, this will keep your body shocked so that you do not become too
comfortable in a pacing type style.



Boxing Noodle Training

Yoga special in Tempe $8

New Year’s Yoga class special for this Friday ONLY 1/3/2014

Pay only $8.00 for 1st timers (cash or credit card)
5:15pm to 6:30pm * bring water & yoga mat

We also offer classes in Boxing on our other nights
please visit

IronGloves Fitness Test

Ask yourself “Are you ready for the Challenge?”


So your missed your Workout

‘No Excuses’ 10 Minute Workout for you!

Missing just one workout increases your odds by 61% of missing another (and another, and another). There will be times when your day just doesn’t allow you to get a workout in, or you cannot even spare a quick hour in your day.

Solution: Create your own 10-Minute workout. All you need is 6 feet of floor space and you’re good to go. You can always find 10 minutes to spare!

(feel free to add 1 more exercise of your own)
1. Mobility: Walking lunge or power jumps.
2. Core: Any bridge or plank.
3. Lower Body: Any squat or lunge.
4. Upper Body: Any row our pushup.
5. Cardio: Burpees or jumping jacks.

1. Beginner: Exercise 30 seconds, rest 30 seconds, continue.
2. Intermediate: 40 seconds of exercise, with 20 seconds rest.
3. Advanced: 50 seconds of exercise, with 10 seconds rest.
4. Insane: 60 seconds of exercise, with no rest.

The purpose of this workout type is to build muscle, burn fat. Perform your chosen exercises in the order listed, moving from one to the next according to your selected fitness level. Do two rounds of 1 through 5.

Feel free to substitute any of the exercises, but do keep the same format order 1 through 5; Mobility, Core, Lower Body, Upper Body, Cardio


Amateur Boxing daily training



Morning training done before going to work.
Evening training after work, approximately 1 hour after a light dinner.

• 2-3 mile run.

• Shadow box 4-5 minutes nonstop.
• Calisthenics: Jumping jacks, box step-ups or box runs, and 1/2 squats (fast).
• Sparring if opponent is available.
• Heavy Bag: 4 x 2 minute rounds. The 1st minute is pacing, the 2nd minute go all out.
• Speed Bag: 3 x 2 minute rounds.
• Focus Mitts: If coach not available, work the double end bag for 3 x 3 minute rounds.

Ab Work/Heavy Duty Crunches:
• 1 set x 25-50 reps w/no weight.
• 2-3 sets x 12-15 reps w/weight (25 lb.-45 lb. plate on chest).
• Finishing up with 1-2 sets w/no weight, high reps.
• Abs: Leg lifts w/weighted crunches.

• Interval Runs: Sprint for 10-15 seconds, jog for 45-60 seconds, continue for a total of 15-20 minutes. Finish up with bleacher runs.

• Weightlifting/Full Body: Heavy lifting–6-8 repetitions range.

• 2-3 mile run, averaging 6.5-7.5 mile pace.

• Shadow Box: Ducking drills & footwork.
• Jump Rope: Three 1 1/2 minute rounds.
• Heavy Bag: Five 1 minute rounds, standing in place going all out using combinations.
• Double End Bag: Two 3 minute rounds.
• Focus Mitts – if coach not available, do some light sparring. If no sparring, then do individual work; working on uppercuts, hooks, and body shots for 15-20 minutes.
• Speed Bag: Two 2 minute rounds.
• Ab Work: No weight, high reps.
• Push-up routine, and power punch routine.

• 2-3 mile light run.

• Weightlifting/Full Body: Light lifting–10-15 rep range.


• Jump Rope: 5 x 30-40 seconds speed rounds.
• Calisthenics: Jumping jacks, box step-ups or box runs, and 1/2 squats (fast).
• Heavy Bag/Endurance: 3 x 3 minute rounds.
• Sparring: If not able to spar Monday evening, then spar today 3 x 2 minute rounds.
• Note: Monday is the preferable day to spar. If no sparring, then do individual work; working on uppercuts, hooks, and body shots for 15-20 minutes.
• Focus Mitts/Defense work: If coach not available, work on hand speed drills or power punch drills.
• Forearm and Neck Work: Don’t over do the sets, do approx. 3 sets each for the forearms and 3 sets for the neck.

SATURDAY MORN (whenever you wake)
• Sprints: 2 x 100 meters, 2 x 200 meters, 1 x 400 meters, for a total of 5 rounds.
• Finish with interval hill work: Run up the hill, walk it down, for a total of 10-15 times.

• Body Exercises: Jump rope, footwork drills, medicine ball work, and abs.
• Food cheat day!!! The reason for cheating today and not Sunday is, you would be too lethargic (sluggish) for Monday’s training.

• 1 mile casual walk.