Cardio Kick N' Punch - "Lunch Workout!"

Warm-up: 5-10 minutes

• 8 Right and left front punches
• 8 Right and left front knees
• 8 Right and left low impact jacks
• 8 Right and left single step touchs

Repeat 6 or more times followed by 5 second holding stretches for entire body.

Follow the leader

• 4 Times zig-zag slides around room. Stop!

Jumprope in line until you reach the punching bag.(repeat in between each punches & kick while waiting in line)

• Alternating 8 front punches. Go back to end of the line.
• Alternating 8 hook punches. Go back to end of the line.
• Alternating 8 front kicks. Go back to end of the line.
• Alternating 8 back kicks. Go back to end of the line.

Follow the leader

• Alternating 8 front kick forward (to center of circle)
• Alternating 8 side kick backwards (away from center)
• Alternating 8 hooks froward (to center of cicle)
• Alternating 8 uppercuts backwards (away from center)

Repeat several times for 30 minutes

Partner up segment

Stability ball crunches with weight (3 - 10 pound) *one weight*
2-4 sets of 12 reps

Stability ball oblique crunches with weight (3 - 10 pound) *one weight*
2-4 sets of 12 reps

* Have individual on stability ball have weight overhead and bring weight to forward toward your hand center then to right side & left side.

Stability ball reverse abdominal curls. Place ball between legs lift of the floor. 2-4 sets of 12 reps

Cool-down & stretch for 5-10 minutes.

Great workout doing the afternoon lunch break! The ladies enjoy the contact punching during lunch hour. Get those work fustrations out! Lots of FUN!

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