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Description

A little hands and foot work, lots of ab work in between rounds of punches, kicks and combos. we use a heavy bag as well.


Exercises

Set 1: 1 round
Jump Rope (Forward)
Effort: Light
Jump Rope (Forward)
3 minutes
Transition
Transition
30 seconds
Left Jabs
Effort: Moderate
Left Jabs
30 seconds
Right Jabs
Right Jabs
30 seconds
1 2 Burpees
Effort: Moderate
1 2 Burpees
30 seconds
Right Crosses
Effort: Moderate
Right Crosses
30 seconds
Left Crosses
Left Crosses
30 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Weights: Moderate
Effort: Moderate
Left Jab - Right Cross
30 seconds
Weights: Moderate
Effort: Moderate
Right Jab - Left Cross
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Right Hooks
Effort: Moderate
Right Hooks
30 seconds
Left Hooks
Effort: Moderate
Left Hooks
30 seconds
Cross Body Crunches
Cross Body Crunches
30 seconds
Left Hook - Right Roundhouse Kick
Effort: Moderate
Left Hook - Right Roundhouse Kick
30 seconds
Right Hook - Left Roundhouse Kick
Effort: Moderate
Right Hook - Left Roundhouse Kick
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Right Side Kicks
Effort: Moderate
Right Side Kicks
30 seconds
Left Side Kicks
Effort: Moderate
Left Side Kicks
30 seconds
Squat Front Kicks
Squat Front Kicks
30 seconds
Left Roundhouses
Effort: Moderate
Left Roundhouses
30 seconds
Right Roundhouses
Right Roundhouses
30 seconds
Floor Wipers
Floor Wipers
30 seconds
Rest
Rest
1 minute
Alternating Roundkicks
Effort: Vigorous
Alternating Roundkicks
30 seconds
Alternating Roundkicks
Effort: Vigorous
Alternating Roundkicks
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Right Upper Cuts
Effort: Moderate
Right Upper Cuts
30 seconds
Left Upper Cuts
Effort: Moderate
Left Upper Cuts
30 seconds
Crunch Punches
Crunch Punches
30 seconds
Left Crosses
Left Crosses
30 seconds
Right Crosses
Right Crosses
30 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
Rest
Rest
1 minute

Set 2: 1 round
Effort: Vigorous
Combo - Jab - Jab - Cross
30 seconds
Effort: Vigorous
Combo - Jab - Jab - Cross
30 seconds
1 2 Burpees
1 2 Burpees
30 seconds
Combo - Jab > Cross > Hook
30 seconds
Combo - Jab > Cross > Hook
30 seconds
Dips with Leg Extension
Dips with Leg Extension
30 seconds
Transition
Transition
3 seconds
Effort: Vigorous
Combo - Front Kick - Cross - Roundhouse Kick
30 seconds
Effort: Vigorous
Combo - Front Kick - Cross - Roundhouse Kick
30 seconds
Hip Rock N Raises
Hip Rock N Raises
30 seconds
Rest
Rest
1 minute

Set 3: 1 round
Effort: Very Hard
Freestyle - Hands Only
1 minute
Effort: Very Hard
Freestyle - Feet Only
1 minute
Rest
Rest
30 seconds
Effort: Very Hard
Freestyle - Hands and Feet
3 minutes


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