There are so many ways to attack fat and using a low box is one way that produces fast results by stimulating the metabolic system. Metabolic rate is a way to elevate the bodies processes to burn off calories for an extended period of time post exercise. When your body gets active it has the ability to use stored fat as an energy source. For the purpose of this post I do not want to go into much more detail than that. Just understand there are ways to get the body to act like a fat burning machine and this is just one of those ways.
If you have not watched the video yet; then please look at the following list of defined exercises. They are listed in the order that is shown in the video. The athletes in the video are Bucknell University softball and basketball players.
1. Quick Step Circle Box 2. Squat Jumps 3. Lateral Quick Step 4. Double Touch Quick Step 5. Command Quick steps (Circle Left/Right) 6. Lateral Hand Walk
Understand that these are just a few exercises that can be used with a low box; but what if you do not have a low box. Hey thats ok, just about anything will work that is approximately between 4-10″ high and stable enough to do the exercises. Besides doing the Squat Jumps and lateral hand walks; you really are not putting much of your body weight onto the box. It’s just a lot of touch and go. If you excluded the and walks you could even use just a plain old shoe box. Just make sure you put something in the box to weigh it down so it does not slide around on you if your foot hits the box.
Now that you have learned a few new exercises; let’s put them together into some workouts to burn up some calories and loose some fat. If you can burn off 3500 calories you will loose one pound of weight. If you eat properly and do these exercises as prescribed below (3-4 days a week) you would have the potential to loose 1-3 pounds a week for the first three to five weeks and then the stimulus would have to be increased or changed entirely so the body does not have a chance to adapt to this training.
Workout 1: A-1: Quick Step Circle Box Right 30sec Rest 10sec A-2: Quick Step Circle Box Left 30sec Rets 10sec A-3: Squat Jump 20-30sec Rest 15sec A-4: Lateral Hand Walks 30sec Rest 10sec A-5: Lateral Quick Step 30sec Rest 1-2min and repeat circuit 2-3 times
Workout 2: B-1: Quick Touch in Place 30sec Rest 10sec B-2: Lateral Quick Step 30sec Rest 15 sec B-3: Squat Jump 30sec Rest 15sec B-4: Lateral Quick Step 30sec Rest 10sec B-5: Quick Touch in Place 45sec Rest 1-2min and repeat circuit 2-3 times
Workout 3: (Advanced) C-1: Command Quick Steps Left and Right 30sec No rest C-2: Lateral Hand Walks 20sec No Rest C-3: Squat Jump 20-30sec Rest 30-45sec C-4: Double Touch Quick Step 30sec No rest C-5: Lateral Hand Walks 20sec No Rest C-6: Squat Jump 20-30sec Rest 2min repeat 2 times
Workout 4: (No Sturdy Low Box) D-1: Quick Touch Circle Box Left 30sec rest 15sec D-2: Quick Touch Circle Box Right 30sec rest 15sec D-3: Lateral Quick Step 30sec rest 15sec D-4: Double Touch Quick Step 30sec rest 15sec D-5: Lateral Quick Step 30sec rest 15sec D-6: Double Touch Quick Step 30sec rest 1-2min repeat 2-3 times
These circuits are very challenging for the majority of people and athletes. Depending on your level of fitness; you might just want to learn and master the exercises individually and then create mini circuits. The main point of emphasis here is that you have to challenge your body and get yourself out of your “comfort zone” to produce a metabolic rate increase and watch the fat melt off your body. Many fitness guru’s would charge for you for this information, but I want you to start learning different ways to train your body to get the RESULTS YOU WANT. I do have some future training programs and information products in the works and I want to make sure these are the quality products you want; and I WILL supply you with no BS and exactly what works.
