KICKBOXING CONDITIONING #1
Workout from a Cardio Kickboxing Class Sept/21.
Equipment Required:
Timer
Rope
Heavy Bag & Gloves
Time to Complete:
55 minutes including adequate warm-up and cooldown.
R.P.E
8-10
Recommended Weights:
NA
Music:
Soundgarden - Batmotorfinger (start to finish)
-WORKOUT-
Warm-Up
6 minute skip:
3 minutes easy
3 minutes sprints (15s:15s —> easy:sprint)
Dynamic Mobility:
A1. Lunge & Twist 4R4L
A2. Lunge & Lean 4R4L
A3. Inch Worm x 6
A4. Forward Bends x 6
A5. Hip Circles 6R6L
A6. Wood Chops 6R6L
-then
4Rds:
30sec Forward Hop —> 3 Hops back
20sec alternate knees
20sec alternate teeps
20sec sprint punches
60sec shadow box —> repeat no rest
Main Set - Heavy Bags
RD 1
note: South paws work off their lead side and reverse engineer the combo
10 squats & 10 Push-ups
-Then
10X Left Hook, Right Roundhouse kick (LH,RRK)
10X build on combo and add: Left Hook, Right Cross (LH,RRK,LH,RC)
10X add on Left Roundhouse kick (LH,RR,LH,RC,LRK)
-Then immediately
Pyramid above combo with Burpees
1 for 1, 2 for 2 . . . 8 for 8. —> rest 90 sec
RD 2 - 4 min round
15 sec x 15 sec x 15 sec x 15 sec
min 1
Rapid Fire RRK —> push up —> Rapid Fire LRK —> push up
min 2
Heavy RRK —> Jab Cross sprint —> Heavy LRK —> Jab Cross sprint
min 3
Rapid Fire RRK —> Heavy Cross Hook —> Rapid Fire LRK —> Heavy Hook Cross
min 4
Heavy RRK —> Jab Cross sprint —> Heavy LRK —> Jab Cross sprint
1 minute rest
Rd 3 - 4 min round
work the heavy bag, freelance, set an interval timer for 30 seconds
Every 30 seconds 20 High Knees (sprint on the spot)
1 minute rest
repeat rounds 2 & 3
Cool Down and Stretch