Fitness moves to help slim down

(WPRI) - Many of us are doing a great job sticking to our resolutions but  might need a little motivation to kick your workout into high gear.

Dena Paolino-Sarcia, owner of Striking Beauties , along with a trainer, joined The Rhode Show to demonstrate three moves Striking Beauties recommends and incorporates in all of their classes but can also be done at home in repetitions to start getting you in shape for this upcoming year!

At Striking Beauties they want to teach you how to box –you will learn how to be able to do short but intense training. Your workout should mimic a boxing fight which usually is four two minute rounds.

Watch the attached video to learn how to do the demonstrations:

1st 30 seconds - Knee high jogging in place while throwing punches
This is a good warm up for arms, legs and lungs.

2nd 30 seconds - Squats, or Squat jumps if you want more of a challenge. Squats are a fantastic leg workout! They work the bodies largest muscle, the glutes.
And by adding the jump, you gain explosive power.

When squatting, push your butt way out back like you are trying to reach a chair behind you. Your knees should NOT come over your toes and your weight should be off your toes.

If you add the jumps, you would squat then explode into the air and come back down into a squat. Be certain to keep chest up & shoulders back because if you lean forward you
will hurt your back.

3rd 30 second set - Push Ups. Push Ups are one of the best core & upper body exercises. They strengthen the arms (triceps), shoulders and back.

Start by supporting your body off the ground with your arms about shoulder width apart and fingers pointing forward. Then lower your self to the ground, ideally as close as possible without actually touching the ground, then lift again.

If your upper body strength is still developing, try this exercise on your knees.

You can also do them on your knuckles or finger tips to strengthen your hands.

4th and Final 30 second set - Bicycle Crunches. Bicycle crunches have been called THE most complete ab exercise. Ab work, or CORE work, is extremely important in boxing.

Your core connects your entire body. A stronger core allows you to combine the power of all your muscles to exert force as one unit. BOXING is ALL core! Your power comes from your core. A strong core lets you punch harder, run faster and move more explosively.

To do a bicycle crunch start by lying on your back in a crunch / sit up position. Place your feet flat on the mat with your legs about 45 degrees. Place your hands behind your
head and gently hold.

To start raise your shoulders off the floor and then bring your right knee upwards and twist your torso slightly so that your left elbow meets your right knee. Then smoothly twist and switch legs so that as each knee is raised you twist and meet it with the opposite elbow.

This routine will take 2 minutes to complete. Take a minute to rest. Then do it all over again. We suggest repeating it at least 3-5 times.

The key is to explode throughout the 2 minutes, then rest up, only to explode again. This is the intensity of a boxing match. And even if you will never get in the ring to actually spar or compete, this type of conditioning training is responsible for making boxers the most well-conditioned athletes in the world!