WNY MMA AND FITNESS: So you wanna start lifting..so start!

Beginner’s Workout Plan

I want to start working out, what should I do?

As a trainer, I can’t even count the number of times I’ve heard this phrase.  It’s great to hear because when people exercise… they’ll feel better, look better and they’ll truly enjoy their life so much more.

However,  most people never follow through with their new ambition because there’s so much workout information available that it’s hard to figure out where to start.  Pick up any fitness magazine and try to find a beginner workout, and you’re sure to be more confused than before you started.

Should I do cardio, should I do weight training, should I train like a bodybuilder, should I workout 3 days per week, should I go nuts and go 5 days per week?  There’s a lot of variables in a workout, so we’re gonna keep it simple for you and start you off on the right plan today!

What’s the best way to start seeing results?

• To get the best results in a 4 week program, we’re going to focus on weight training in the 8-12 rep range and also on a basic, easy to follow diet.  Since most people on a new plan get overwhelmed and quit because of too much to do, we won’t introduce the diet plan until the 2nd week of the workout so that you’re comfortable in your new workout plan.

Who’s this workout for?

• If you have never worked out before but want to get in shape, lose that stubborn body fat and change your life forever.

• If you were previously in shape, but have since fallen off the wagon and want to get back to your old self.

• If you have a busy life and don’t want to spend 2 hrs. in a gym every day

• If you aren’t seeing results with your current workouts

What will this workout do for me? If you’re a guy, this workout will…

• Burn lots of fat

• Build muscle in all of your large muscle group areas ( chest, arms, core, thighs, back, butt, calves)

• Boost your metabolism

• Set an excellent foundation for any type of workout program to follow

If you’re a woman, this workout will…

• Burn body fat through your whole body

• Increase your metabolism

• Give you a tight, toned look in your arms, stomach, thighs and butt.

What you’ll find in this article

• Part 1 : A 3 day per week workout which shows you step by step what you need to do at the gym

• Part 2:  What to do after you’ve completed the beginner’s workout plan

• Part 3:  A very simple and easy to use meal plan to incorporate once you’re comfortable in your workout routine (this will help you lose more fat and look better)

Ok let’s get started…..

The Beginner’s Gym Workout Plan

If you haven’t worked out in a long time, or you’re just starting for the first time, your main goal for the first few weeks will be to learn the correct form for each exercise and to build a base of strength and stability.  This will set a good foundation for your workout program. For the first four weeks, we’ll be doing a warm up and two exercises each day.  For many people who are used to doing a lot of isolation exercises (i.e. bicep curls, calf raises), you might think that two exercises is barely a workout.  But the difference here is that we’re doing compound exercises that work the largest muscle groups, which means more definition in your muscles and a higher amount of fat is burned. Monday

• Warm up for 3-5 minutes by either jumping rope, doing jumping jacks,  using a rower machine or riding a stationary bike

• Squats –  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights

• Shoulder Press –  3 sets of 12 reps with the barbell

Notes: Rest 60-90 seconds between each set Wednesday

• Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike

• Deadlift – 3 sets of 12 repetitions with the barbell. (see note #2 below)

• Chin ups/pull ups – 3 sets of 8 reps  (see note #3 below if you can’t do a chin-up yet)

Note: Take a 60-90 second rest between each set Note 2:  To perform the deadlift with just a barbell, you’ll need to put the bar on something about 6-8 inches high to simulate the height the bar would be if there were weight plates on it.  My suggestions would be putting the hooks on the squat bar really low, stacking weights up, using step ups or stools, use fake plastic plates or use plyo boxes.  The goal is to simulate the height that the bar would be with real plates on it. Note 3: If you can’t complete 8 chin ups (most newbies can’t) there are a few ways to get assistance.  Use an assisted chinup machine at the gym which will provide assistance for you and help push you up.  Make sure the asssistance you use makes it hard to finish 8 reps (dont use it as a trampoline!)  You can also use stretch bands by hanging them over the top of a squat rack and hooking them under your feet.  Your last option is to have a partner hold your feet and help push you up and down. Friday

• Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike

• Squats –  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights

• Bench Press – 3 sets of 12 repetitions with the barbell (no weight added).  If the barbell is too heavy then use dumbbells that allow you to do 12 reps.

Notes: Rest 60-90 seconds between each set

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Week 2 workout

Monday

• Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike

• Deadlift – 3 sets of 12 repetitions with the barbell.

• Chin ups/pull ups – 3 sets of 8 reps

Note: Take a 60-90 second rest between each set Wednesday

• Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike

• Squats –  1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights

• Bench Press – 3 sets of 12 repetitions with the barbell (no weight added).  If the barbell is too heavy then use dumbbells that allow you to do 12 reps.

Note: Rest 60-90 seconds between each set Friday

• Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike

• Deadlift – 3 sets of 12 repetitions with the barbell.

• Shoulder Press –  3 sets of 12 reps with the barbell

Notes:  Rest 60-90 seconds between each set

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Week 3 workout

Note: Add in our simple diet plan during week 3 By now you should have a good grasp of all of the basic exercises we’re going to be working with.  If you still can’t complete the workouts listed above with the barbell as weight that’s perfectly fine.  Just continue the two-week workout above for another two weeks before moving on to the Week 3 workout. For week 3, we’re gonna add two new elements to your workout…

• a simple diet plan

• weight to the barbell (unless you feel you’re not ready)

If you’ve made it through the two workouts above and feel like you can add weight to the bar, then we’ll add weight in this workout. To add weight to the bar, you’ll want to add a weight that makes it hard to do 12 reps.  Notice I said 12 reps, not 13 or 14!  If you’re putting up more than 12 reps, it’s not enough weight.  Your last few reps should be very tough to eek out.  Also make sure you are completing all 12 reps with GOOD form.  If you have to do half assed shoulder presses to get 12 done, then the weight is too much.  Proper form is much more important than lifting more weight. This is really a trial and error process with picking a weight, but a good place to start would be to add about 15 lbs to each end of the bar (30 lbs total) and then move up or down from there to find your correct weight for 12 reps. Monday

• Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike

• Squats – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight

• Shoulder Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight

Notes: Rest 60-90 seconds between each set Wednesday

• Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike

• Deadlift – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight

• Chin ups/pull ups – 3 sets of 8 reps

Note: Take a 60-90 second rest between each set Friday

• Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike

• Squats – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the weight added

• Bench Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the weight added

Week 4 Workout

Ok it’s week 4 now, and we’re almost finished with the 4-week beginner program.  Time to finish strong.  If you look back at your notes from last week, you should check to see if you need to add/lose some of the weight on the bar. If you were falling short of the 12 reps, you’ll need to lose some of the weight plates, and if you were pumping out 12 reps rather easily you’ll need to add some more weight to the bar. Monday

• Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike

• Deadlift – 1 set of 12 reps with just the bar, and then 3 sets of 12 repetitions with weight added.

• Chin ups/pull ups – 3 sets of 8 reps

Note: Take a 60-90 second rest between each set Wednesday

• Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike

• Squats –  1 set of 12 repetitions with the barbell and then 3 sets of 12 repetitions with the weights added

• Bench Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with the weight added.  If the barbell is too heavy then use dumbbells that allow you to do 12 reps.

Note: Rest 60-90 seconds between each set Friday

• Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike

• Deadlift – 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with the weight added

• Shoulder Press –  1 set of 12 reps with the barbell and then 3 sets of 12 reps with the weight added.

Notes:  Rest 60-90 seconds between each set

Originaly Posted By: gymjunkies.com    Edited by Ted Fisher

WNY MMA an Fitness. 10 min. Jump Rope workout.

 

Jump Rope Basics

If you haven't picked up a jump rope since fourth-grade gym class, it's time for a skip down memory lane. Burn 135 calories in just 10 minutes with this jump rope workout from Marty Winkler, cocreator of RopeSport workout DVDs (ropesport.com). You'll also sculpt your shoulders, chest, arms, and legs.

How To Jump Rope

• Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
• Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
• If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time.
• To find a rope that fits. We have plenty of ropes here at WNY MMA and Fitness. Place one foot in the center of the rope and lift the handles — they shouldn't go past your armpits.

Minutes 0:00-1:00

Figure Eight

• Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.
• Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
• Shift weight from right to left foot as you move your arms across your body.

 

 

Minutes 1:00-2:00

Single Jump

• Jump over the rope with feet together, one jump per turn.

 

 

 

 

Minutes 2:00-2:30

Step Touch

• Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
• Repeat to the right.

 

Minutes 2:30-3:30

Front-Back

• Jump up with feet together, moving 6 inches forward over the rope.
• On the next turn, jump back 6 inches.
• Continue alternating, jumping once per turn.

 

 

 

Minutes 3:30-4:00

Figure Eight

Repeat as before:

• Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.
• Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
• Shift weight from right to left foot as you move your arms across your body.

Minutes 4:00-5:00

Slalom

• Jump over the rope 6 inches to the right, landing on both feet.
• On the next turn, jump 6 inches to the left.
• Keep your feet together and continue alternating, jumping once per turn.

Minutes 5:00-5:30

Step Touch

Repeat as before:

• Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
• Repeat to the right.

Minutes 5:30-6:00

Double Jump

• Jump high enough to pass the rope under your feet twice before landing.
• Repeat.
• If you have trouble, do single jumps and work your way up to doubles.

Minutes 6:00-6:30

Figure Eight

Repeat as before:

• Stand with feet shoulder-width apart, grasping jump rope handles together with both hands in front of body.
• Trace a sideways figure eight — moving from right shoulder to left hip, then left shoulder to right hip.
• Shift weight from right to left foot as you move your arms across your body.

Minutes 6:30-7:00

Jumping Jack

• Jump over the rope and land with feet wider than hip-width apart.
• On your next jump, land with feet together.
• Repeat.

Minutes 7:00-9:00

Running

• Run in place while turning the rope.
• The rope should pass under one foot at a time.

Minutes 9:00-10:00

Step Touch

Repeat as before:

• Holding handles together, swing rope to the left and turn twice in a circular motion as you step to the left and tap right toes by left heel.
• Repeat to the right.

 

WNY MMA & Fitness: Eating to Recover.

For years the most important meal of the day has been said to be breakfast, but her at WNY MMA and Fitness believe that to be wrong. I suspect most of the readers here could agree that with all the effort you put into your training that your post-workout nutrition just may be more important to you than breakfast. In fact, I believe your post-workout meal is one of the most important meals you can have all day.

The reason I believe this is because in a hard workout, you can use up all your stored glycogen, easily sweat over two liters of water, and break down both muscle and red blood cells. This is why what you as an athlete consume in the minutes and hours after your training or competition is so crucial to both performance and recovery. This week I will look at nutrition recovery and explain it's importance and the best ways to use it to maximize your results.

Recovery is defined in the Webster dictionary as "the act of regaining or returning toward a normal or healthy state." In recovery nutrition the foods we choose to consume have been shown to positively affect recovery and an athlete's future performance.

The Goals and Timeframe of Post Exercise Nutrition

“Recovery” covers a range of processes that include:

• Replenishing the muscle and liver glycogen stores
• Consuming protein to assist with muscle repair
• Restoring fluid and electrolytes lost in sweat
• Supporting the immune system to handle the damage

It has been determined that the body's cells are most receptive to replenishment, particularly glycogen stores, within the first thirty minutes after intense training. Essentially the clock starts ticking for an athlete as soon as they enter their cool down. This is just one part of the equation as recovery nutrition can be broken into two stages - stage one occurs within thirty minutes of the workout and stage two occurs one to two hours after exercise.

Replenishing the Body's Glycogen Stores

Ingesting carbohydrates after training is critical in replenishing glycogen stores and initiating muscle glycogen synthesis. If we don't replenish these stores an athlete's training performance can be compromised in future sessions.

It is recommended that 1.2g per kilogram of bodyweight of carbohydrates be consumed post exercise. Sometimes it is not practical for an athlete to consume such a large quantity of carbohydrates straight after exercise, as they may have difficulties tolerating food or drink. There is a way to combat this, though. Research in the International Journal of Sport Nutrition and Exercise Metabolism has shown that ingesting protein (0.2-0.4g/kg) and a smaller amount of carbohydrates together (around 0.8g/kg) can result in a similar effect, stimulating an endogenous insulin release that actually replenishes glycogen stores at a similar rate as ingesting 1.2g/kg of bodyweight of carbohydrates does.

Building and Repairing Muscle

Muscle protein is broken down due to high intensity or prolonged exercise. This makes recovery nutrition important in helping to rebuild. Once the recovery phase begins the catabolic processes reduce while anabolic processes increase and continue on for at least 24 hours after training. The ingestion of essential amino acids from quality protein sources has been shown to help with the muscle-building process. Even though research continues into the type, amount, and timing of protein consumption to obtain the maximum results, most agree that athletes who do either endurance or resistance type training will get the desired benefit by consuming 20-30g of high quality protein within the first hour post exercise.

Rehydrating the Body

Most athletes will finish a competition or training session in some kind of fluid deficit. If this deficit is not corrected it can have a significant impact on future training sessions. In order to rectify this deficit an athlete should aim to consume 125-150% of the estimated fluid lost over a four to six hour period post exercise.

Including sodium into recovery fluid can assist in replacing the electrolytes lost through excessive sweating. Rather than just losing the fluid through excessive urination, the addition of electrolytes can help the body retain the water consumed. In order to rehydrate effectively, 50-80mmol of sodium should be added. This can be achieved by adding extra electrolytes to commercial sports drinks or consuming fluids created with this ratio. Another alternative is consuming foods that contain sodium along with recovery fluids to achieve this required amount.

Supporting the Immune System

Intensive training can suppress the immune system. This suppression occurs while training is in progress and can continue to affect the efficiency of the immune system for hours afterward.This is obviously a concern for athletes as these hours of decreased immune function could allow an athlete to pick up an infection. Vitamins C and E, zinc, glutamine, and probiotics have all been touted to aid in the protection and support of the immune system. None have been proven to provide a bulletproof defense. There has been research, though, stating that if adequate glycogen stores are maintained pre and post exercise that this can reduce the disturbance of immune system markers as the consumption of carbohydrates can help reduce the bodies stress hormone response to exercise.

Using Supplements or Whole Foods to Meet Your Goals

These days there is a supplement for everything and for some athletes this means that they can get lazy and become totally reliant on sports supplements to meet their recovery goals. Unfortunately this can mean that some athletes end up doubling up on specific nutrients. While inherently this not a bad thing, some minerals taken in excess can cause toxic symptoms, so an athlete needs to be aware of what is in his or her supplements.

Athletes are generally advised to obtain real food options to aid in recovery unless constrained for time. This is because it also allows an athlete to meet the daily nutritional needs of essential vitamins and minerals, and also stock up on much needed antioxidants like vitamins C and E that help reduce oxidization caused from the stress of exercise.

Practical considerations of recovery nutrition also need to be taken into account. Issues like a lack of appetite, unavailability of food, and being unprepared can all play a part in an athlete failing to meet recovery goals. With a little planning these challenges can be nothing more than bumps in the road. Once an athlete notices the benefits, these bumps should be even further minimized, making for a consistent and competitive athlete through something as simple as eating the right foods at the right time.

References:

1. M. Beelen, Burke, L.M., Gibala, M.J., and van Loon, L.J.C. Nutritional strategies to promote postexercise recovery. International Journal of Sport Nutrition and Exercise Metabolism. 2010; 20:515-532.

2. Hayes A and Cribb P. J. Effect of whey protein isolate on strength, body composition and muscle hypertrophy during resistance training. Current Opinion in Clinical Nutrition and Metabolic Care 2008, 11:40-44

3. Nieman DC. Influence of carbohydrate on the immune response to intensive, prolonged exercise. Exerc Immunol Rev. 1998;4:64-76.

4. "Recovery Nutrition." Sports Dieticians Australia. June 2012

WNY MMA & Fitness: Remember to do your push ups.

REMEMBER TO DO YOUR PUSH UPS!

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The pushup is one of the most basic and effective upper body exercises. Although it’s a fairly simple exercise, most people make a lot of mistakes. These five tips turn the standard push up from a chest/shoulders/triceps move into a full body exercise which means more muscle, increased strengthhttp://www.wnymma.com/ and faster results.

1. Brace Your Core
To avoid rounding your spine and doing “banana back” pushups, try squeezing or "bracing" your core. Imagine that you're going to get punched in the belly. Naturally, you’ll flex to guard. Bracing reduces the risk of injury by enforcing a neutral spine and engages your core, making the pushup of a full body exercise.

2. Squeeze Your Glutes
Your glutes are the one of biggest muscle groups in your body and often times the most inactive. By squeezing your glutes you will protect your lower back, improve posture, provide full body tension and help maintain a neutral spine.

3. Pack Your Elbows
A common tendency during pushups is to flare your elbows wide - a mistake and can lead to shoulder and rotator cuff issues. Instead, pack your elbows in towards your sides, trying to have less space between your armpits. “Stack” your joints, with your hands under your elbows, and your elbows under your shoulders. This will improve long-term shoulder health and recruit your triceps and lats more. Having joints in line also creates better range of motion in the shoulders and chest.

4. Grip The Floor
Instead of having your fingers together and pointing straight up, try this instead: Change your hand position so your thumbs are facing each other. Next open your fingers and grip the floor. This immediately creates more full body tension, tightens the lats and triceps and helps engage more upper back muscles.

5. Push The Ground Away From You
Instead of pushing yourself off the ground, think of pushing the floor away from you. This force production translates into full body tension and creates a bracing effect throughout the whole body. By pushing the ground away from you, you’ll use more muscles making the push up more of a full body exercise

source- Menshealth.com

WNY MMA & FITNESS- Losing Water Weight.

WNY MMA & FITNESS  - Losing Water Weight.

Our bodies don’t normally gain or lose significant amounts of fat or muscle overnight. Instead, when the scale shows a gain or loss of half pound or more from the previous day, the cause is instead likely to be the amount of water your body is retaining.

Is your weight gain fat or water? How to find out.

Figuring out whether your recent weight gain is fat or water can help you decide if you should cut down on calories, or focus on managing the amount of water your body is holding.

To find out, you can compare your current weight to your weight yesterday. More than half a pound gained since yesterday is probably water weight, and you can reduce it by cutting down on salt and increasing plain water consumption.

If you have kept track of your body fat percentage with a body fat monitor, you can   compare your current percentage to your results from a month ago. If the new measurement is greater than before, you’ve gained fat. If your body fat percentage has decreased but your weight has increased, the weight gain is not from added fat.

Check your extremities: are your hands, feet and ankles puffy? If yes, it is likely that your gain is water related. When you are retaining excess water, you might also notice imprints in your skin left by your socks, or your wedding ring may be tighter than usual.

Reasons for gaining water weight, and how to overcome them

Many possible causes exist for retaining water, including too much salt, sugar, dehydration, too much alcohol, dieting and women’s monthly cycle. Among other tips, if you are concerned about water weight, make an effort to drink more plain water. While it seems like the opposite of what you need to do, drinking 8-10 glasses of water a day will help flush sodium and excess fluid from your system. A well-hydrated body is healthier and is less likely to retain water.

Table salt is the most common cause of water retention. Excess sodium makes the body hold extra fluids in the cells. When you cut down salt and high sodium condiments like soy sauce, you can quickly lose water weight. 

Read labels of your foods and snacks and avoid those high in sodium. Anything canned or packaged probably has high sodium. Instead add fresh fruits and vegetables, especially potassium-rich foods that help your body balance its fluids. These foods include bananas, apricots, avocados and raisins. Other foods can help improve digestion and help fluids move through your body: yogurt, brown rice, cabbage and cranberry juice.

Sodium also leaves the body in your sweat during exercise, so be sure to exercise regularly, at least four times a week, to reduce water retention. 

Sugar is a culprit in water weight along with salt. Too much sugar raises insulin levels, which in turn lessens the body’s ability to expel sodium. Avoid high sugar foods and opt for fresh fruits, vegetables, whole grains and healthy fats.

Alcohol acts as a diuretic, which can lead to dehydration that makes the body hold on to fluids. When having alcoholic drinks, balance them with water.

Dieting by eating less than 1,200 calories per day, can cause your body to retain water. When we restrict calories, especially carbohydrates, the body begins to break down its protein and carbohydrates stores that hold water. When eating returns to normal and the body starts to store protein and carbohydrates again instead of breaking them down, water weight increases. For real weight loss, you must gradually reduce calorie intake to a healthy level, with a balance of carbohydrates, healthy fats and proteins.

WNY MMA & Fitness- Float Like a Butterfly and Sting like a 20mm round fired from a M61A1!

Float Like a Butterfly and Sting Like a 20mm Round Fired From a M61A1!

Moving In

The mechanics of moving in:

1. From the boxing stance, the first action is a push from the back foot.
2. The front foot lifts very slightly from the floor, allowing the power generated from the push from the back foot to propel the body and therefore the front foot forward.
3. Allow the back foot to follow it’s course, catching up with the front foot.
4. The entire movement should be no more than 6 to 8 centimetres, and the boxer should retain the stance throughout.

Moving Out

The mechanics of moving out (unsurprisingly the exact opposite of moving forward!):

1. From the boxing stance, the first action is a push from the front foot.
2. The back foot lifts very slightly from the floor, allowing the power generated from the push from the front foot to propel the body and therefore the back foot backward.
3. Allow the front foot to follow it’s course, catching up with the back foot.
4. The entire movement should be no more than 6 to 8 centimetres, and the boxer should retain the stance throughout.

Common Faults When Moving In and Out

There are a number of common problems that can occur when developing the boxing footwork skills to move in and out:

1. Often, the boxer will ‘step and drag’.  For example, when moving forward, the front foot will step and the back foot will be dragged forward (vice versa when moving backward).  This method of movement does not allow the speed required for the purposes of not getting beaten up!
2. The distance between the two feet should remain roughly the same during the movement.  This is a further reason why aiming to move only 6 to 8 centimetres is desirable.  When the stance significantly narrows during movement, then the boxer is off-balance and less able to attack effectively or of more concern to defend effectively.
3. The boxer will flatten one or both feet, hindering the freedom of movement required for effective boxing.
4. The front foot will often point toward the opponent rather than retaining the 45 degree angle to the imaginary line, this cause problems with the balance.  This is common but should be identified and resolved without delay!
5. As covered when examining the boxing stance, it is during movement that the boxer may be likely to lose the line from the toe on the front foot to the heel on the back foot.  This again has the effect of taking the boxer off-balance.

As a next step, try mixing this boxing footwork with the jab.