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Description

This program is intended to mix strengthening calistentic exercises with kickboxing moves to create the ultimate conditioning. Care should be tken to ensure proper form (see the videos of each move and listen to the coaching). If you need longer to rest, pause the rest videos. Be sure and do a warmup before you start this program.


Exercises

Set 1: 1 round
Jog on the Spot
Effort: Moderate
Jog on the Spot
1 minute
Elbow Strike, Knee Strike
Effort: Vigorous
Elbow Strike, Knee Strike
1 minute
Right Upper Cuts
Effort: Vigorous
Right Upper Cuts
30 seconds
Left Upper Cuts
Effort: Vigorous
Left Upper Cuts
30 seconds
1 2 Burpees
Effort: Very Hard
1 2 Burpees
5 reps
Rest
Rest
30 seconds
Right Jabs
Effort: Vigorous
Right Jabs
30 seconds
Left Jabs
Effort: Vigorous
Left Jabs
30 seconds
Crunch Punches
Effort: Vigorous
Crunch Punches
30 seconds
Strike Downs
Effort: Very Hard
Strike Downs
1 minute
Rest
Rest
30 seconds
Right Hooks
Effort: Vigorous
Right Hooks
30 seconds
Left Hooks
Effort: Vigorous
Left Hooks
30 seconds
Straight Punches
Straight Punches
1 minute
Right Crosses
Effort: Vigorous
Right Crosses
30 seconds
Left Crosses
Effort: Vigorous
Left Crosses
30 seconds
Transition
Transition
30 seconds
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
30 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
30 seconds
Flying Supermans
Flying Supermans
30 seconds
Rest
Rest
1 minute

Set 2: 1 round
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
15 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
15 seconds
Crunchy Frogs
Crunchy Frogs
30 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Rest
Rest
30 seconds
U Crunches
U Crunches
30 seconds

Set 3: 1 round
Squats
Squats
30 seconds
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
30 seconds
Jab Cross Hook Elbow Left
Effort: Vigorous
Jab Cross Hook Elbow Left
30 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Double Knees
Double Knees
30 seconds
Rest
Rest
30 seconds
Right Back Kicks
Effort: Vigorous
Right Back Kicks
45 seconds
Left Back Kicks
Effort: Vigorous
Left Back Kicks
45 seconds
Right Foot Taps
Right Foot Taps
45 seconds
Left Foot Taps
Left Foot Taps
45 seconds
Rest
Rest
30 seconds
Left Side Kicks
Effort: Vigorous
Left Side Kicks
45 seconds
Right Side Kicks
Right Side Kicks
45 seconds
Squat Side Kicks
Squat Side Kicks
30 seconds
Left Leg Front Kicks
Effort: Vigorous
Left Leg Front Kicks
30 seconds
Right Leg Front Kicks
Effort: Vigorous
Right Leg Front Kicks
30 seconds
Squat Front Kicks
Squat Front Kicks
30 seconds
Rest
Rest
30 seconds
Left Roundhouses
Effort: Vigorous
Left Roundhouses
30 seconds
Right Roundhouses
Effort: Vigorous
Right Roundhouses
30 seconds
Alternating Roundkicks
Effort: Vigorous
Alternating Roundkicks
1 minute
Rest
Rest
50 seconds


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