Você está na página 1de 1

Kickboxing Workout

10 minute WARM UP jog 4 minutes jump rope 2 min jab center 30sec jab center 30sec jab corners 30sec jab corners 30sec jab sides 30sec jab sides 30sec 30 jumping jacks 30 jumping jacks 30 minute KICKBOXING JABS Minute 1 Minute 2 30 sec jab alternate 30 sec jab left 30 sec jab right 30 sec jab alternate HOOKS & UPPERS Minute 1 30 sec hook alternate 30 sec hook right REST 1 MINUTE FRONT, ROUND, SIDE KICKS Minute 1 Minute 2 30 sec front alternate 30 sec front left 30 sec front right 30 sec front alternate KNEE & BACK KICKS Minute 1 30 sec back alternate 30 sec back right REST 1 MINUTE COMBOS Minute 1 Minute 2 30 sec jab, cross, upper R 30 sec jab, cross, hook R 30 sec jab, cross, upper L 30 sec jab, cross, hook L REST 1 MINUTE FREESTYLE 3 MINUTES REST 1 MINUTE 5 minute ABDOMINALS Knee cross crunch 20 on R Side imprint 20 on R 5 minute COOL DOWN Minute 3 30 sec spd bag alternate 30 sec spd bag right Minute 4 30 sec spd bag left 30 sec spd bag alternate Minute5 30 sec jab top, mid, bott 30 sec jab, jab squat

Minute 2 30 sec hook left 30 sec hook alternate

Minute 3 30 sec upper alternate 30 sec upper right

Minute 4 30 sec upper left 30 sec upper alternate

Minute5 30 sec hook top, mid, bott 30 sec jab, jab squat

Minute 3 30 sec round alternate 30 sec round right

Minute 4 30 sec round left 30 sec round alternate

Minute5 30 sec side right 30 sec side left

Minute 2 30 sec back left 30 sec back alternate

Minute 3 30 sec knee alternate 30 sec knee right

Minute 4 30 sec knee left 30 sec knee alternate

Minute5 30 sec squats wide 30 sec squats narrow

Minute 3 30 sec side kick, rear R 30 sec side kick, rear L

Minute 4 30 sec front, f, round, r 30 sec double round R

Minute5 30 sec double round L 30 sec round, round squat

20 on L 20 on L

20 on R 20 on R

20 on L 20 on L