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At the Center for Movement Challenges, we believe in the power of movement to transform lives, particularly for those living with Parkinson's disease. We make a difference every day. For over a decade we have successfully provided innovative programs, compassionate care, and a supportive community to help individuals regain strength, independence, and hope. From specialized exercise classes, to tele-health, to personalized therapies and emotional support, we empower people nationwide to face the challenges of Parkinson's with resilience and confidence. Our classes are accessible in-person, live virtual and online, with the reach of ANYTIME, ANYWHERE, FOR EVERYONE!

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Seated Boxing Workout with Coach Troy
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Seated Boxing Workout with Coach Troy

Build Strength and Coordination from the Comfort of Your Chair

Video notes

Introduction

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Coach Troy introduces a seated boxing workout designed to improve strength, coordination, and endurance. The session incorporates various boxing combinations and movement techniques.

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Workout Routine

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  1. Boxing Stance Setup
    • Sit with one leg to the side, depending on your dominant hand. Hands up, elbows in, and feet properly positioned.
  2. Straight Punches (1, 2)
    • Throw a series of straight punches, alternating hands. Keep hands up and elbows in. Focus on rhythm and breathing.
    • Duration: 1–2 minutes.
  3. Hooks (3, 4)
    • Turn your body to throw left and right hooks. Activate your torso and feet as needed.
    • Duration: 1 minute.
  4. Uppercuts (5, 6)
    • Lean slightly forward and punch upward through the middle. Alternate hands for a smooth rhythm.
    • Duration: 1 minute.
  5. Combination 1: 1, 2, 3
    • Straight punches (1, 2) followed by a left hook (3). Adjust foot movement for added engagement.
    • Duration: 1 minute.
  6. Combination 2: 6, 3, 4
    • Right uppercut (6), left hook (3), and right hook (4). Practice smooth transitions.
    • Duration: 1–2 minutes.
  7. Combination 3: 1, 6, 5, 2
    • Jab (1), right uppercut (6), left uppercut (5), and cross (2). Progress to adding a left hook (3) for an extended sequence.
    • Duration: 2 minutes.
  8. Jumping Jack Intermission
    • Perform seated jumping jacks by kicking legs out and bringing arms up. Alternate with step-outs if needed.
    • Duration: 1 minute.
  9. Combination 4: 3, 4, 5, 6
    • Two hooks (3, 4) followed by two uppercuts (5, 6). Maintain balance and consistency.
    • Duration: 1–2 minutes.
  10. Combination 5: 1, 2, 1, 2, 3
    • A flurry of quick straight punches (1, 2, 1, 2) followed by a powerful left hook (3). Engage your feet for added power.
    • Duration: 1–2 minutes.
  11. Rolling Technique and Combination
    • Practice rolling by drawing a "U" with your nose. Combine with punches: 1, 2, 3, roll left, and finish with a left hook (3).
    • Duration: 1–2 minutes.
  12. Finisher: Straight Punches with Tapping Toes
    • For one minute, throw nonstop straight punches while tapping your toes. Aim for speed and endurance.

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Conclusion

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Coach Troy wraps up with encouragement, emphasizing the importance of vigorous activity and effort in workouts.

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Key takeaways

  • Seated boxing is an excellent way to build strength and coordination, even with limited mobility.
  • Combining punches with torso and foot movement enhances workout intensity and engagement.Always warm up and cool down to complement your workout and prevent injury.
  • Always warm up and cool down to complement your workout and prevent injury.
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