KICKBOXING CONDITIONING #2
Equipment Required:
Skipping Rope
Heavy Bag & Gloves
Time to Complete:
65 minutes including adequate warm-up and cooldown.
R.P.E
9-10
Recommended Weights:
NA
Music:
Heavy Grunge Mix - Rage Against, Audioslave, Soundgarden, Alice in Chains, Queans of the Stone Age . . .
-WORKOUT-
Warm-up
5 minute Skip
-then-
alternate 4 Rds. each of:
90 sec shadow Box
60 sec Skip
—
4 min light mobility
—
3rds:
15 pushups ‘chest to floor’
30 sec side plank on both the right and left side —> repeat rounds 2&3 with no rest keeping knees off the ground
3rds:
every 30 seconds 5 ‘chest to deck burpees’ —> sprint punching in the air for remainder of 30 sec (note: alterbnate between jab cross, hooks, and uppercuts through the 6 sets
Main Set
Rd 1. complete all sets and reps back to back with no rest as quickly as possible
3 sets of:
10 Squats
15 m bodyweight, knee to ground lunges, (1/2 away from bag 1/2 towards bag; alternatively 15-20 lunges on the spot)
20 frontal knees
3 sets of:
15m broad jumps (1/2 away from bag 1/2 towards bag alternatively 8 monkey jumps)
20 rapid fire right teeps (push kicks), 20 rapid fire left teeps (push kicks)
60 sec wall sit
1 minute rest
Rd2. 4 min, set timer to 30 seconds and alternate between:
30 seconds freelance
30 seconds of (interval 1) power hooks left body left head (interval 2) Right Roundhouse (interval 3) power hooks right body right head (interval 4) left Roundhouse
1 minute rest
repeat rounds 1 & 2 with the following exceptions:
swap out squat squats for squat jumps prior to lunges in 3rd Rd. and wall sit is @ 90 sec
freelance from the oppose stance in 4th Rd.
1 minute rest
4 min ab set, set timer to 15 seconds and alternate between sit-ups, v-ups, leg raises
Cool Down & Stretch
-DONE-