Box & Burn

This is a BoxAerobics pattern from www.turnstep.com. (pattern 13425)

First of all, thanks to everyone for the great ideas!!

I did the pattern below for the first time about 3 months ago and my legs were VERY sore for three days (along with everyone else in the class!) I usually get requests to do it about every 3 weeks --- that is how much the class likes it (and we are still sore everytime we do it) --- hope you like it too!

This is my first posting, so please email if you have any questions.

Each section below contains a kick move, a "boxer bob" (explained below) with a punch, then holding the legs and performing that same punch to the front of the room. I also have the class hold 1 pound weights to add a little more to the arm sections. Most students are very advanced so you may have to adjust to higher intensity moves (like the flying kicks and down punch lunges)

All right kicks/right punches first:

Face front of room:
Right leg outside/inside crescent kicks - 2 sets of 8 counts (1 outside + 1 inside = 1 count)

Now start moving the feet with a right stance "boxer bob" (guard up with little hops from right foot to left foot - like a boxer would move in the ring)
Right jabs to right wall - 2 sets of 8 (do the right jab when hopping to the right foot)
Horse stance to center and do really fast right/left jabs to front of room - 2 sets of 8

Right leg flying kicks - 16 (will jump up with a left knee and then a right snap kick right away while you are pretty much still in the air - a really great cardio kick)

Boxer bob with right hooks - 2 sets of 8
Horse stance to center with right/left Hooks to middle fast - 2 sets of 8

Squat with right round house kicks to right wall (nice and slow - get those squats low --- watch their knees, of course!!)- 2 sets of 8
Right leg fast round house kicks to right wall - 2 sets of 8

Boxer bob with right arm speed bag - 2 sets of 8
Horse stance - double speed bag to middle fast - 2 sets of 8

Right leg knee/kick (with hop) - 2 sets of 8

Boxer bob with back fist - 2 sets of 8
Horse stance - right back fists to middle fast (looks funny doing right/left back fists fasts!) - 2 sets of 8

Jab jumping jacks (start with feet together, right jab while moving right foot out and back at the same time with a little hop, 1 jumping jack to middle, left jab while moving left foot out and back at the same time with a little hop, 1 jumping jack to middle = 1 set) - 2 sets of 8

Boxer bob with right karate chop to neck - 2 sets of 8
Chops to middle - right/left fast - 2 sets of 8

(These are a killer!)
Right down punch with lunge (punch down to the floor with right arm while giving a small jump into a lunge position with left leg forward WATCH THOSE KNEES!!! and right leg straight back. You then have to hop back up before going down again) - 2 sets of 8

Boxer bob with right uppercuts - 2 sets of 8
Uppercuts to middle - right/left fast - 2 sets of 8

I then do the SAME left/arm cutting down to only 1 set of 8, get a drink of water, do everything to the left side - first 2 sets of 8, then 1 set of 8.

Have fun!!



Added by ??? at 3:25 PM on Monday, August 4, 2003 EDT. Add to favorites (view favorites)
(Email: nijo@ptd.net)
From: Pennsylvania (USA)
< < Previous BoxAerobics pattern - Next BoxAerobics pattern > >
 Previous Pattern Main page - Moves - Music - TBB - Wearables!  Next Pattern
Patterns: Disclaimer / Search / Stats / RSS / Add