In order to prepare for her role as a boxer in JAB, Vanessa Ntlapo trained with professional boxer and personal trainer, Rushda Mallick.
“Man was it hard,” says Vanessa. “The first two weeks were brutal, as I wasn’t used to that amount of training. I cried because it was so intense. I trained six days a week at involved everything you can imagine: running, weights, boxing, shadow boxing, sparring in a ring, sledge hammer, pushups etc. I trained for about two to three months before we started filming.”
As the official JAB fight choreographer, Rushda has given us a short exercise routine to get us all into fighting shape!
1 Skipping
Warm up by doing three sets with a skipping rope. Do each set for two minutes, with a one minute break between sets.
2 Shuttles
Sprint as fast as you can for 25 metres, turn around quickly and sprint back to your starting point. Repeat 10 times.
3 Burpees
Do three sets of 10 burpees (aka squat thrusts), with a 30 second break between sets.
4 Push ups
Do four sets of 15 push ups on your knuckles, with a 30 second break between sets.
5 Ab crunches
Do four sets of 25 ab crunches while lying on your back, with a 30 second break between sets.
6 Leg raises
Do four sets of 25 legs raises while lying on your back, with a 30 second break between sets.
7 Planking
Plank for 30 seconds. Repeat four times.
8 Stretching
Stand upright, inhale deeply and as you exhale reach down slowly touching your toes. Hold the position for 10 seconds. Repeat three times.
Check out our full interview with Vanessa Ntlapo here.
