Dan Holland Fitness

Here’s some clips of some padwork combos I’ve been working on with a few of my clients.

Reasons for Boxing training…

🔥 Torches calories during the session — then keeps burning after through EPOC (your body working overtime to recover)

💪 Builds real core strength — every rotation is working your midsection

🥊 Tones your arms and shoulders without a single dumbbell

🧠 Serious stress relief — hard to think about your inbox while you’re throwing hooks

📉 Supports fat loss as part of a calorie deficit

💥 Builds genuine confidence — nothing like nailing a clean combo

I’ll be posting the combos and boxercise sessions I run so you can copy the drills — no equipment excuses, no gym excuses.

So Who’s your mate that you’d let hold the pads for you?

If I had to lose weight again, here’s exactly what I’d change in the gym 👇

Not more cardio. Not more hours. Just smarter exercise selection.

1️⃣ Compound over isolation — Deadlifts, Squats, clean and press all recruit way more muscle than calf raises or curls ever will. More muscle worked = more energy spent.

2️⃣ A) Full range of motion — half-repping a lift to move more weight feels productive, but it’s the stretch and the squeeze that actually cost you calories.
B) Slow it down - take up to a 4 second lowering phase, this will allow you to go deeper with more control.

3️⃣ Superset your exercises — pair a push with a pull (or upper with lower) and go straight into the next one. One muscle group works while the other recovers, so your heart rate never drops. Same 45 minutes in the gym, way more burned by the end of it.

Weight loss is still a calorie deficit — but how you train changes how much you get out of every session.

Want me to look at your current split and tell you what I’d change? Send me a DM.

Stop Doing this for weight loss‼️

Read this If you’re Doing any of these 3 movements for weight loss.

All 3 exercises are great and serve a purpose,

But that purpose isn’t weight loss.

They are targeting small muscles that don’t require as much energy (calories) from us to perform them - compared to others

Calf raises are perfect for ankle stability/ strength and to increase the size/ tone the muscle

BUT - I would get my clients to ditch the calf raises and use more compound based (uses more than one muscle) exercises like a squat, Rdl or Leg press as they will create a bigger calorie burn over the time doing them compared to calf raises

The abductor/adductor machine is also great for targeting the side and outside of the leg. We can isolate the muscle here to help grow/ strengthen or tone.

BUT - This exercise doesn’t require a great deal of range of motion from the muscle meaning it doesn’t work to hard for to long on this exercise - I would give my clients a barbell or machine based hip thrust as this exercise requires more work for glutes/hamstrings which will raise our heart rates over the length of the set which will lead to a higher calorie burn by the time you’re finished your workout.

Lateral Raises again are a great excercise for targeting our Deltoids.

BUT - unless we lift really heavy weights here for a long set it will not require a lot of energy from us. I would programme a shoulder press or an upright row as they will incorporate the traps into those movements which is a much larger muscle and which will allow you to lift more weight per rep which will lead to a higher calorie burn.

We all know to loose weight we must be in a calorie deficit,

You can either approach this with Food in or increased movement or both.

The time you have in the gym is precious, don’t waste it on your phone, doing useless exercises or just not putting in the effort you know you should be.

Follow for more Tips

Now you’ve taken the above information in,
If you’d like to have a chat about your current plan I would love to speak with you and get you on a better track

A week on the gym floor. 👊

Every clip here is from a PT session this week - no reshoots, no highlight reel. It’s Just Boxing, Heavy Lifting & Circuit Training - whatever gets my clients closer to thier goals.

This is the unglamorous bit that actually gets results: them showing up, every session, every week - Improving one rep/plate at a time.

Thier consistency gets them thier results!

Never Tried any of the exercises from the video?

Let me know in the comments below👇

Ill Dm you a demo video with instructions on how to go about it.

If you like what you’re seeing from the video shoot me message to hear more about PT or online coaching.

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