A Shuffling Kickbox Warm Up

This warm up will get their heart rate up while incorporating most kickbox moves into the warm up. I would obviously start out with marches in place - walk up/walk back - double step right-double step, left, etc. (just to get the body moving). I would also start the side to side moves with probably grapevines first and then move on to the shuffles. It'll be too intense to start right off with the shuffles. If you have questions, email me.

Upper torso warm up

• Shuffle right (x4)- jab right-left-right-left (8 counts)
• Shuffle left (x4) - jab left-right-left-right (8 counts)
• Shuffle right (x4) - jab right-left-right-left (8 counts)
• Shuffle left (x4) - jab left-right-left-right (8 counts)
• Hold and jab right-left-double right (4 counts)
• left-right-double left (4 counts)
• Alternating right-left x 8 (8 counts)

Repeat but change jabs to hooks then uppercuts

Lower body warm up

• Shuffle right (x3) with left knee up (4 counts)
• Shuffle left (x3) with right knee up (4 counts)
• Shuffle right (x3) with left knee up (4 counts)
• Shuffle left (x3) with right knee up (4 counts)
• Step RIGHT then alternate knees left-right-left-right (x4) (8 counts)
• Step RIGHT then repeat LEFT knee (x4) (8 counts)

Repeat the shuffles starting to the left

Then:
Change knees up to kicks
To stretch, begin with a slow lunge back right then a right knee lift, so it is:

• Lunge back right (counts 1,2)
• Feet together (counts 3,4)
• Lift right knee in front (counts 5,6)
• Feet together (counts 7,8)

Then take out the "feet together", so it becomes:

• Lunge back right foot (counts 1,2)
• Right knee in front (counts 3,4)
• Hold right leg back and proceed to stretch hip flexors/quads/hams/gastrocs/etc.

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