SUMMER GROOVING WITH MICHAEL OLAJIDE, JR.
The Pre-Fatiguing Workout For A Sleek, Defined Body


With winter a distant memory and summer right around the corner, our thoughts are quickly turning to concern over the condition of our bodies. Have we stayed in shape or slumped into that old "winterÕs sleep"where our fitness is concerned.

Don't worry. Whether you've been faithful to your fitness commitments all winter or simply hibernated,putting off any exercise at all until the first sign of spring, we've got the perfect workout for you.

Designed by boxer, Michael Olajide, Jr. www.aerobox.com (he's the former World Super Middleweight Contender who whipped Will Smith into shape for his Academy Award nominated portrayal of the legendary Muhammad Ali in the motion picture, "ALI"), The Pre-Fatiguing Workout jumpstarts the body that's been out of commission all winter, and tones the body that has continued to exercise all winter long.

Let's get going:

Start off by running on the spot for approximately one minute then, do a series of jumping jacks for one minute. It is important to elevate the heart rate and warm the body up so it is safe to condition your body without shocking your cardiovascular system. From there, perform a series of light stretching exercises. Stretch the muscles you are most likely to use when you are boxing.

šCARDIO WARM UP

1. Basic jump
2. Run on the spot
3. Jumping Jacks

šBASIC STRETCH

1. Stretch the pecs, delts and triceps
2. Stretch the oblique
3.Stretch the quads


With one or two pound hand weights in each hand, stand with your feet shoulder width apart. Take your right foot back (so it is behind you), leaving your left food pointing to 12 o'clock and your right foot, (on the ball of the foot, heel raised) pointing to 2:30. Knees are slightly bent. Remember, your feet are not directly behind one another like you were fencing; they are diagonal from one another and remain shoulder width apart.

THE JAB is a sharp, quick punch that extends 95% and is retracted as quickly as it is shot out. Emphasis is on all of the muscles in the shoulder region. Not usually thrown with torque. Should be thrown face height so that the fist is the same level as the chin when extended and then drawn back in a straight line.

THE STRAIGHT POWER PUNCH is achieved by torquing the right side of the body at the same time you punch forward with the right first. This is the knockout punch. It should be thrown face height so that the fist is the same level as the chin when extended and then drawn back in a straight line.

THE EXERCISE is done with your hands up, protecting your chin; throw the jab slowly and repetitively. Try to build to one hundred times with the hand weight in your hand. Keeping the right hand up.

Now repeat the same process with the right hand only this time remembering to torque the body as you throw the punchÉone hundred times. Keep your left hand up.

Next, put the hand weights down and repeat the process throwing the punches as fast as you can. First, the left hand and then, the right hand. Remember not to compromise the maneuver just because you are going faster. If this is a problem, throw slower until you have mastered the movement.

Repeat the whole process with the right foot forward and the left food behind. This is called "southpaw" position.

As an option, you can put your favorite hip hop/rock/house/or whatever your choice of music on and do it to the beat to stimulate your workout.

Stretch the muscles used afterwards and even add in a great ab workout. Do this three times a week for great results!

*Editor's Note: Check with your physician before beginning any fitness program.



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