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Basic Kickboxing Workout
geoscot
Posts: 13 Member
Here's a Kickboxing workout from the archives, when I first started taking private lessons with Master Gina.
Cardio - Run/Jump Rope (4 min)
Push Up's - three sets of 30
Weight training - 6lb dumbbells
- Butterfly 4 sets of 15
-Curl 4 sets of 15
- Overhead 3-stage (chest, shoulder, overhead) 4 sets of 15
Fitness/Agility
Activity - 1
Station #1 - Sidestep low cone (about 40 steps, keep those knees high, fast...)
Station # 2 - Chair triceps dips (3 sets of 15) You can set this up with two chairs shoulder width apart. Dip between the chairs, ALL the way down!
Activity – 2
Station #1 – Sidestep low cone (above).
Station #2 – Punching bag L-jab, L-jab, R-Cross, L-uppercut, R-front kick, R-side kick. (repeat with Left kick sequence).
Activity -3
Station # 1 - Sidestep low cone (above)
Station #2 – Punching bag L-jab, L-jab, R-cross, L-hook, R-hook, R-sidekick, R-back kick, (repeat with Left kick sequence).
Decline Bench.
4 x 15 front back extensions with 10lb dumbbell
4 x 15 left side back extensions with 10lb dumbbell
4 x 15 right side back extensions with 10lb dumbbell
Stretching routine.
Cardio - Run/Jump Rope (4 min)
Push Up's - three sets of 30
Weight training - 6lb dumbbells
- Butterfly 4 sets of 15
-Curl 4 sets of 15
- Overhead 3-stage (chest, shoulder, overhead) 4 sets of 15
Fitness/Agility
Activity - 1
Station #1 - Sidestep low cone (about 40 steps, keep those knees high, fast...)
Station # 2 - Chair triceps dips (3 sets of 15) You can set this up with two chairs shoulder width apart. Dip between the chairs, ALL the way down!
Activity – 2
Station #1 – Sidestep low cone (above).
Station #2 – Punching bag L-jab, L-jab, R-Cross, L-uppercut, R-front kick, R-side kick. (repeat with Left kick sequence).
Activity -3
Station # 1 - Sidestep low cone (above)
Station #2 – Punching bag L-jab, L-jab, R-cross, L-hook, R-hook, R-sidekick, R-back kick, (repeat with Left kick sequence).
Decline Bench.
4 x 15 front back extensions with 10lb dumbbell
4 x 15 left side back extensions with 10lb dumbbell
4 x 15 right side back extensions with 10lb dumbbell
Stretching routine.
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