KICKBOXING

23/10/14

Warm – Up
Then :

Round 1:

Complete these 3 exercises for the prescribed reps in 3 minutes without any rest.
After the 3 minutes is up, rest 30 seconds and repeat 2 more times.

*Narrow Stance Prisoner Squats w/a 2 second pause at bottom – 8 reps
Ali Shuffle with Arms overhead – 40 reps
Side Plank Punches – 10 Reps per side
*Start with hands locked behind your head (prisoner squat stance) with feet slightly closer than hip width apart.
Perform a squat and pause for 2 seconds at the bottom position.
Drive through your heels back up to starting position and repeat.

After completing this circuit 3 times, rest 30 seconds and move to Round 2.

Round2:

Complete these 3 exercises for the prescribed reps in 3 minutes without any rest.
Afterthe 3 minutes is up, rest 30 seconds and repeat 2 more times.

Punch/Knee Combo ( 2 alt. uppercuts, 2 alt. knees) – 10 reps
*Spiderman Climb/Mountain Climber Combo – 10 reps
Front Kicks – 30 reps
Perform 2 Spiderman climbs immediately followed by 2 Mountain Climbers = 1 rep

After completing this circuit 3 times, rest 30 seconds and move to Rd3.

Round3: Challenge Round: Complete these 4 exercises for 5 minutes without any rest.
After the5 minutes is up rest, 1 minute and repeat this circuit once more but for only 3 minutes the second time around!

Lunge to Knee with Arms overhead – 3 Reps with left leg
Pushups – 3 reps
Reverse Lunge to Knee with Arms overhead – 3 reps with rightleg
Pushups – 3 reps
*Start with arms straight overhead. Step back with left leg and perform a reverse lunge immediately followed by bringing that same left knee up towards your chest. Complete this
sequence for 3 reps on the same leg.

9/10/14

Warm -up Circuit:
Go through these 5 exercises with minimal rest. After you complete all 5 exercises rest 30 seconds and repeat 1 more time.
Bird Dog – 15 per side
Spiderman Climbs – 15 per side
Jumping Jacks – 30 reps
Front Kicks with arms overhead – 20
alternating “T” Pushups – 8 reps

Round 1:

Complete these 3 exercises for the prescribed reps in 3 minutes without stopping. After your 3 minutes are up rest 30 seconds and repeat once more.

On the second circuit try to increase your work capacity for the 3 minutes.

Spiderman Climb – 20 reps
Squat to 4 Punches overhead – 10 reps
*Pushups – 10 reps w/ a 2 second pause at bottom position
* Perform a regular pushup but pause for 2 seconds in the bottom position, then push back up to start position and continue for required reps.

After completing this circuit twice, rest 30 seconds and move to next Round.

Round2:

Complete these 3 exercises for the prescribed reps in 3 minutes without any rest.
After 3 minutes are up rest 35 seconds and repeat the circuit two more times.

Prisoner Reverse Lunge to front kick – 8 reps per side
Rocking Plank – 15 reps
High Knees – 30 reps
After completing this circuit 3 times, rest 30 seconds and move to final Round.

Round3:

Complete these 5 exercises for 1 minute each.
Don’t rest in between exercises, until all 5 exercises are complete. Complete this circuit only once.
Cross Body Mountain Climbers – 1minute
Squat to Jab, Cross – 1 minute
“T” Pushups – 1 minute
Side Kicks – 1 minute (30 seconds per side)
Jumping Jacks – 1 minute

27/9/14

Round 1:

Complete these 3 exercises for the prescribed rep s in 3 minutes. After your 3 minutes are up rest 30 seconds and repeat 2 more times
Jacks Punching Up – 20 reps
Squat w/ toes pointed out – 20 reps
Side Plank Punches – 15 per side

Once you have completed all 3 sets rest 30 seconds and move to next round.

Round 2:

Complete these 3 exercises for the prescribed reps. Rest 30 seconds and repeat circuit 2 more times for total of 3 sets.

Close Grip Pushups – AMAP
*6 Lunge Jumps/12 Front Kicks x 4
Prisoner Squats to Calf Raise – 12 reps
*Do 6 alternating Lunge Jumps/Then perform 12 Front kicks, repeat 3 more times

After completing this circuit 3 times rest 30 seconds and move to final round.

Round 3:

Complete these 3 exercises for the prescribed reps. Rest 30 – 45 seconds and repeat 3 – 4 more times.

Cross Body Mountain Climbers – 40 Reps
Punch in Squat position – 40 Reps
(In the bottom of squat position complete 40 total punches)
Plank Rotations – 10 Total Reps

25/9/14

WARM-UP
Then :

Round 1

Com plete these 3 exercises for the prescribed reps without stopping.
After your 3 minutes are up rest 30 seconds and repeat 2 more times.

Punch/Knee Combo – 10 Reps total (2 punches, 2 knees = 1 rep)
“T” Pushup – 12 Total Reps 20 Quick Feet/ 10 High Knees Combo x 3
(20 quick feet/10 high knees=1)

Once you complete the circuit 3 times rest 30 seconds and move to next round.

Round 2

Complete these 3 exercises for the prescribed reps. Rest 30 – 45 seconds between each set until you complete 4 total sets.

Squat to Overhead Punch – 12 reps
Plank Punch – 12 Reps
Step Up to Front Kick – 12 reps per side

After completing all 4 sets rest 60 seconds and move to last final round.

Round 3 “Knockout Round”

Go through these 2 exercises as many times as possible in 5 mins.
Once the 5 mins is up you have defeated this opponent!

Burpee/10 Punches Combo x 10 (1 burpee/10 punches=1)
Rocking Plank – 15 reps

24/9/14

WARM-UP :

Go through these 5 exercises with minimal rest. After you complete all 5 exercises rest 30 seconds and repeat 1 more time.
Bird Dog – 15 per side
Spiderman Climbs – 15 per side
Jumping Jacks – 30 reps
Front kicks with arms overhead – 20 alternating
“T” Pushups – 8 reps

Round 1:
Complete these 3 exercises for the prescribed reps in 3 minutes without stopping. After your 3 minutes are up rest 30 seconds and repeat once more.
On the second circuit try to increase you r work capacity for the 3 minutes.
*Jump Rope – 50 Jump Rope Skips (or 40 Jumping Jacks)
**Squat to Hook – (15 Reps)
Cross Body Mountain Climbers (30 Reps)
*Note if you don’t have a jump rope replace them with Jumping Jacks
**Perform a full squat, when you come up complete 2 alternating hooks, then repeat*
After completing the circuit twice, rest 30 seconds and move to Rd 2.

Round 2:
Complete these 3 exercises for the prescribed reps. Rest 30 seconds between each set.
Complet 4 sets before moving to final bout.
Total Body Extensions – 20 Reps
Pushup to Punch – 10 Reps
(5 punches per arm)
Prisoner Reverse Lunge to Front Kick w/arms overhead – 10 alternating reps.
You must complete these exercises 4 times through before moving on to final bout…Rest 60 Seconds and move to next round.

Round 3: Final Round: Here is what makes you a Champion.
Ali Shuffle with Arms Overhead – 100 reps
Prisoner Squats – 30 reps
10 Wall Taps/10 Spiderman Climbs – 3x through

Go through this circuit for 5 minutes. After you complete circuit rest 60 seconds and repeat 1 – 2 more times.

20/9/14

Round 1

Go through these 3 exercises as many times as possible in 3minutes.
After 3 minutes is up rest 45 seconds and repeat 2 more times.

Step up to Front Kick – 8 per Side
(If no step do split squats instead)
“T” Pushups – 12 reps
Jacking Plank – 12 Reps

After completing this circuit 3 times, rest 45seconds and move to Rd2.

Round 2
Go through these 3 exercises as many times as possible in 3 minutes.
After 3 minutes is up rest 45 seconds and repeat 2 more times.

Hooks in bottom of squat position – 40 reps
Stability Ball Leg Curl – 12 reps
(if you don’t have ball do 1 leg hip raises instead, 12 per side)
Decline Pushups – AMAP

After completing this circuit 3 times, rest 45 seconds and move to Rd3.

Round3

CHALLENGE ROUND: Go through these 2 exercises as many times as possible in 5 minutes with minimal rest. Do this circuit just 1 time.
Burpee to 8 Punches Combo – 6 reps
Pulse Squats
(quarter squats in bottom position) – 20 Reps

10/9/14

Warm-Up

Then :

Round 1
Go through these 3 exercises as many times as possible in 3 minutes with minimal rest.
After the 3 minutes is up rest 45 seconds and repeat 2 more times.
*4Punch/4Knee Combo – 8 reps
Total Body Extensions – 12 Reps
Mountain Climbers – 30 Reps
*2straight punches/2hooks followed by 4 alternating knees*
After completing this circuit three times ,rest 45  seconds and move to Rd2.
Round 2
Ladder Drill:
Start with 10 reps on all 3 of theexercises.
After completing 10 reps of each exercise do 9 reps of each exercise, and then 8, then 7 all the way down until you complete 1 rep of each exercise.
Try to do this drill with minimal rest.
Squat to Punch – 10 reps, 9 reps, 8 reps, 7 reps…1 rep
Close Grip Pushup – 10 reps, 9 reps, 8 reps, 7 reps…1 rep
High Knees – 10 reps/ side, 9 reps/side, 8 reps/side….1 rep/side
After completing this ladder drill circuit once, rest 60 seconds and move to Rd3.
Round 3
Go through these 3 exercises as many times as possible in 3 minutes. Rest 45 seconds and repeat 2 – 3 more times.
Reverse Lunge to Front Kick – 12 reps per side
Side Plank Hold – 25 seconds per side
Burpee – 5 reps

Cool-Down

9/9/14

Warm-Up
Then :
Round 1:
Go through these 3 exercises as many times as possible in 3 minutes with minimal rest.
After the 3 minutes is up rest 45 seconds and repeat 2 more times.
Jump Rope – 50 Skips
(no jump rope do 30 Jumping Jacks instead)
Squat to Jab, Jab, Cross – 10 Reps
Pushups – 12 Reps
After completing this circuit 3 times, rest 45 seconds and move to Rd 2.
Round 2:
Perform as for R1:
Prisoner Reverse Lunge – 12 alternating reps
RockingPlank – 12 reps
Mountain Climbers – 24 reps
After completing this circuit 3 times, rest 45 seconds and move to Rd 3.
Round 3 :
Go through these 3 exercises as many times as possible in 3 minutes with minimal rest.
After the 3 minutes is up rest 45 seconds and repeat once more.
Prisoner Squats – 12 reps
Ali Shuffle – 30 Reps
Spiderman Climbs – 12 Reps
Cool-Down
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8/9/14

Warm-Up
Then :
Round 1:
Go through these 3 exercises as many times as possible in 3 minutes.
After 3 minutes is up rest 60 seconds and repeat 2 more times.
Jumping Jacks – 25 reps
2 Punch/2 Front Kick Combo – 10 reps
Prisoner Squat – 10 reps
After completing the circuit three times, rest 60 seconds and move to Rd 2.
Round 2:
Perform as for R1:
Side Kick leaning against wall – 10 kicks per side
Kneeling “T” Pushup – 6 total reps
Bird Dogs – 24 reps After completing the circuit 3 times, rest 60 seconds and move to Rd 3.
Round 3:
CHALLENGE ROUND: Go through these 3 exercises as many times as possible in 5 minutes with minimal rest.
Do this circuit just 1 time.
Spiderman Climbs – 10 reps
Punches in bottom of squat position – 30 punches
1 Leg Lying Hip Raise – 10 Per side
Cool-Down
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7/9/14

Warm-Up
Then:

Round1:
Go through these 3 exercises as many times as possible in 3 minutes.
After 3 minutes is up rest 60 seconds and repeat 2 more times.
Ali Shuffle – 30 reps
Jab, Jab, Cross Combo – 10 reps
Lying Hip Raises – 15 reps
After completing this circuit 3 times, rest 60 seconds and move to Rd 2.
Round2:
Go through these 3 exercises as many times as possible in 3 minutes.
After 3 minutes is up rest 60 seconds and repeat 2 more times.
Side Plank hold – 15 seconds per side
Squat to punch – 10 reps
Close Grip Kneeling Pushups – 8 reps
After completing the circuit 3 times, rest 60 seconds and move to Rd 3.
Round3:
Go through these 3 exercises as many times as possible in 3 minutes.
After 3 minutes is up rest 60 seconds and repeat 1 more time.
Knee to Elbow – 20 reps
Rocking Plank – 10 reps
Squat to Front Kick – 10 reps
Cool-Down
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6/9/14

Round 1:
Go through these 3 exercises as many times as possible in 3 minutes.
After 3 minutes is up rest 60 seconds and repeat one more time.
Kneeling Pushups – 8 reps
Straight Punches – 30 reps
Squat – 8 reps
After completing this circuit twice, rest 60 seconds and move to Rd 2.
Round 2:
Perform as per round 1.
Then rest 60 seconds and repeat once more.
Front Kicks – 20 reps
Mountain Climbers – 24 reps
Jumping Jacks – 20 reps
After completing this circuit 2 times, rest 60 seconds and move to Rd 3.
Round 3:
Perform as per round 1.
After 3 minutes is up rest 90 seconds and repeat 2 more times.
Plank – 15 second hold
Prisoner Squats – 8 reps
Uppercuts – 30 reps

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