Jocelyn Wittstein on Instagram: "Box jumps are a great exercise to train your fast twitch muscle fibers which atrophy as we age. The drop jump down and a rebound after that provides impact that stimulate bone formation. This is a process called mechanotransduction. Maintaining strength, power, agility and bone density will help reduce fracture risk. The box you drop jump from does not need to be this high- even just an 8 inch drop creates significant ground reaction force. If new to plyometrics

Jetmir Prenga | Boxing & Motivation on Instagram: "Boxing Series - Round 4 of 4 ↓↓ This boxing combination, like the last shadow boxing combo, is inspired from Mike TYSON when he fought vs his biggest opponent. Now this is not for beginners and I mix it with a touch of my own boxing style. The key is to transfer your weight with every shot. Every punch should have intent, especially when you’re in the pocket. Combo breakdown: • Roll - you’re in the pocket, so don’t be rigid • Rear Body Hook - ro