Let off some steam with cardio kickboxing and martial arts movements. This 60 minute class is a mix of high cardio and strengthening exercises. Modifications are provided. Have ready a water bottle, a towel for sweat, and a yoga mat or towel for floor work. Wear boxing gloves for added weight.

Workout of the Day:

Warmup - 30 seconds per exercise, perform circuit 2x
- Jog
- High Knees
- Butt Kicks
- Jump Rope
- Heisman
- Cross Jacks

Workout - Perform each exercise 2x slow, 4x fast, and then 30 seconds per side. After completing #3 perform for 30 second intervals, alternating for 2 minutes

Block 1:
1) Slide Up/2 Step Jab, Cross
2) Slide Up/2 Step Jab, Cross, front Knee
3) Slide Up/2 Step Jab, Cross, front Knee, rear Front Kick
4) #3 in 30 second intervals, alternating for 2 minutes

10 each:
- Squat Taps (2 = 1)
- Pushups
- Plank Butt Kicks (2 = 1)

Block 2:
1) 2x Hook, rear Knee
2) 2x Hook, 2x Upper Cut, rear Knee
3) 2x Hook, 2x Upper Cut, rear Knee, 2x front Round Kick
4) #3 in 30 second intervals, alternating for 2 minutes

10 each:
- Jump Squats
- Walkout Mountain Climbers
- Plank Punches (2 = 1)

Block 3:
1) Slide Up front Side Kick
2) Slide Up front Side Kick, Back Fist, Cross
3) Slide Up front Side Kick, Back Fist, Cross, 2x rear Knee, rear Upper Elbow, lead Cross Elbow
4) #3 in 30 second intervals, alternating for 2 minutes

10 each:
- Burpees
- Side Plank w/ Leg Extension Right
- Side Plank w/ Leg Extension Left

Final Round - Alternate 1 minute rounds for 4 minutes, each exercise should be done 2x in total
- Punches in Squat (1st round middle punch, 2nd round high punch)
- Alternating Front Kicks (1st round from neutral position, 2nd round from Squat)

свернуть