Intermediate Difficulty
While today’s cardio kickboxing workout utilizes real kickboxing combinations and techniques, there’s no experience required. It’s appropriate both for beginners and those with experience. You’ll improve each time you come back and repeat the routine. This workout will help you to burn fat, improve endurance, and enhance total body conditioning.
You won’t need any equipment for this training, but you may hold onto light weights or water bottles if you’d like to increase the intensity.
Round 1:Warm Up
Overhead Squat + Reach x 10
Faux Jump x 30 sec
1, 2, kick, switch kick, 20 knees, 20 punchouts, 1234
Forward/back jumps 30 seconds
Round 2:
3,2
3,2,3
3,2 switch kick
Front kicks x 15 sec right/left
1,2,1,2 fast
Push Up + Knee Raise Knee Raise
Hook punchouts x 20
Round 3:
1,2,1,2 front kick, front kick
Reverse lunges x 30 seconds
3,2, uppercut, uppercut
15 sec round kick right/left
Iso Squat 20 punchouts
Push Up + High Plank Row
Round 4:
20 knees
Deadstop pushups x 5 (2 mini round with rest)
3, uppercut
1,2, duck
1,2, duck duck
Iso Squat 15 sec punchouts
Hook punchouts x 20
Lateral jumps x 30 sec
1,2,3,4 1,2 1,2
Round 5:
1,1,2
Low Round / High Round Right/Left x 5 each
1234 Duck
20 knees
Squat + Parry x 30 sec
1,2,3 knee
Iso Squat 20 hooks
Iso Push Up Hold x 30 sec
Iso Squat 20 hooks
Round 6:
1,2,3,4 1,2,1,2
20 knees
Push Up + Arm Raise x 10
1234 switch kick
Squat + Side to side twist x 30 seconds
3,2 uppercut uppercut
1,2,1,2 fast
Squat jumps / Squats
1,2 duck
30 sec running punchouts
Cool Down
V-Sit Reach + Scarecrow
Kneeling Hip Flexor + T-Rotation Stretch
