Kickboxing

Moderate Duration 34 minutes

Target Areas: Legs, Shoulders

Equipment: Jump Rope

Added By Dianne Amor

Exercises

Set 1: 1 round

Windmills

20 seconds

Windmills

20 seconds

Big Forward Arm Circles

20 seconds

Big Forward Arm Circles

20 seconds

20 seconds

20 seconds

20 seconds

20 seconds

20 seconds

20 seconds

20 seconds

20 seconds

Set 2: 1 round

Boxer Shuffle

1 minute

Set 3: 10 rounds

Jabs

2 seconds

Crosses

2 seconds

Transition

2 seconds

Set 4: 1 round

Boxer Shuffle

1 minute

Set 5: 10 rounds

2 seconds

2 seconds

2 seconds

2 seconds

Set 6: 1 round

Boxer Shuffle

1 minute

Set 7: 10 rounds

2 seconds

2 seconds

2 seconds

5 seconds

2 seconds

Set 8: 1 round

Boxer Shuffle

1 minute

Set 9: 10 rounds

2 seconds

2 seconds

2 seconds

2 seconds

2 seconds

Set 10: 1 round

Rest

1 minute

Set 11: 10 rounds

3 seconds

2 seconds

2 seconds

3 seconds

2 seconds

Set 12: 1 round

Boxer Shuffle

1 minute

Set 13: 10 rounds

2 seconds

3 seconds

3 seconds

2 seconds

5 seconds

2 seconds

Set 14: 1 round

Boxer Shuffle

1 minute

Set 15: 10 rounds

5 seconds

2 seconds

2 seconds

2 seconds

Set 16: 1 round

Boxer Shuffle

1 minute

Set 17: 10 rounds

5 seconds

3 seconds

3 seconds

2 seconds

Set 18: 1 round

Boxer Shuffle

1 minute

Set 19: 10 rounds

3 seconds

2 seconds

2 seconds

3 seconds

2 seconds

Set 20: 1 round

Rest

1 minute

Set 21: 1 round

Cobra

30 seconds

Right Triangle

30 seconds

Left Triangle

30 seconds

Downward Facing Dog

30 seconds

Child's Pose

1 minute

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Top Choice for this Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Adjustable Steel Wire Jump Rope