Cardio Kickboxing

Right foot forward, left foot back

Round 1

• Jab right, cross left, front block right, knee smash right (4 count) (Starting slow (8 count then move to tempo)) Do this combo 4 times tempo
• Shuffle forward (4 count) 4 Right jabs (4 count)
• Shuffle back (4 count) 4 Left uppercuts (4 count)

Go right back into jab combo (do round 1, 4 times in a row)

In between round 1-2 10 burpies

Round 2

• Shuffle right (4 count) 4 Repeater knees (8 count) 2 Jacks (4 count)
• Shuffle left (4 count) 4 Repeater knees (8 count) 2 Jacks (4 count)
• Do same combo right and left again
• 8 Front kicks (right/left) (8 count)
• 4 Front kicks moving up (4 count) 4 Front kicks moving back (4 count)

Do round 2 again, this time starting the shuffle from left to right.

In between round 2-3 10 push ups

Round 3

Facing to the right, right foot forward

• Alternate jab/cross (8 count) Left repeater knee (8 count) Right front knee smash (8 count) Do this combo 4 times in row
• Speed bag to the front (8 count) 4 Squat/front kick right, squat front kick left (8 count) Speed bag to the left (8 count)
• Do combo on left side
• Alternate jab/cross (8 count) Right repeater knee (8 count) Left front knee smash (8 count) Do this combo 4 times in a row
• Speed bag to the front (8 count) 4 Squat/front kick left, squat/kick right (8 count) Speed bag back to the right.

Build one round upon the other. Teach round one, then two. Go back and redo round 1 then two together before teaching round three. Teach round 3 and start from the top. Do rounds 1, 2, and 3 back to back before a great cool down and stretch.

Et Voila, a awesome 45-60 min cardio class!

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