Fast and Furious Box

This is a BoxAerobics pattern from (pattern 3007)

This combination really gets the heart rate up!!
Music needs to be slightly higher than a 132 count beat.

SET 1:

Do this combination 1 time through: Reduce the combination to 8 counts each.

Reduce the combination to 4 counts each.

Then--do this set 16x's through:

SET 2:

With the right side facing the wall:

A great exercise to work the triceps is a HOVER:

Instead of a doing a push up have your class lie flat on their stomachs. Next, tell them to put their hands directly next to their chest and push up keeping their bodies perfectly parallel. (legs should be together and arms should be at a 90 degree angle right next to the body.) The body should not come past the arms - you are aligned. As they improve have them start pulsing for 8 counts!!!

In my classes will usually start with an athletic style type warm-up followed by a 15 minute cardio workout. Cardio usually includes: ropes, sprints, boxer shuffle, etc. 15-20 minutes of box movements, which includes sparring and 10-15 minutes of kicks. Always cool down the class with a good ab work out and strectch!!

Added by Michelle Mayhew at 4:45 PM on Thursday, August 13, 1998 EDT. Add to favorites (view favorites)
From: Chicago, Illinois (USA)
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