The 20 minute full body workout

Jocks et Nerds

Head Menswear designer matty bouris takes us through his workout

The 20 minute
full body workout

It’s not easy finding time to train, but THE UPSIDE’s head menswear designer Matty Bouris has the answer with his full body boxing workout. The best part? It takes less than 20 minutes. 

There is a reason why boxing is so popular – it’s a two in one cardio and strength workout, proven to be one of the most effective ways to burn fat and tone your muscles.

This fast routine is suitable for anyone and involves 5 rounds of short bursts of hard work, followed by periods of rest.

Ready?

Jocks et Nerds

Round One: Skipping

Grab a rope and warm up with skipping. This is a great calorie burner and sculpts your chest, arms and legs. Keep your core upright and jump on the balls of your feet. 

3 minutes work 

30 seconds rest

3 minutes work 

30 seconds rest

Jocks et Nerds

Round Two: Shadow Boxing

This is essentially sparring without an opponent. It’s a great way to hone your technique and to condition your muscles. Punch straight into the air with alternative arms at a fast pace. 

3 minutes work 

30 seconds rest 

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Round Three: Weighted Shadow Boxing

Take your workout up a level by adding weights to your shadow boxing. Your first set is jabs – straight punches with alternate arms. Next up is uppercuts – punches delivered upwards with bent arms, keep your elbows close to your sides. Your final round is hooks – turn your core and swing alternate arms in a flat arc towards an imaginary opponent.

1 minute jabs 

1 minute uppercuts 

1 minute hooks

30 seconds rest

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Round Four: Punchbag

Now’s the time to put your full weight behind your workout to improve the power and strength of your punch. Perform a set of straight jabs on your left arm, then your right arm and finally alternating between the two. Keep your guard up and use your weight with each punch. Don’t ease up ‘till the very end. 

1 minute left arm jab

1 minute right arm jab 

1 minute alternative arm jabs

30 seconds rest

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Round Four: Punchbag

Finish the workout with a plank. Get into push up position then rest your weight into your elbows and your toes. Your body should be a straight line from your ankles to the top of your head. This is the ultimate core strengthener so hold it out to the end. 

Hold for 2 minutes 

Finish!