Cardio Kick N' Punch - "Lunch Workout!"

This is a BoxAerobics pattern from www.turnstep.com. (pattern 16810)

Warm-up: 5-10 minutes

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

Follow the leader

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

Follow the leader

  • Make a big cicle. Everyone facing in. Continue to move (i.e. jog in place, jumping jacks, or marching)
  • 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!



    Added by ??? at 1:52 AM on Tuesday, May 27, 2008 EDT. Add to favorites (view favorites)
    From: Scottsdale, Arizona (USA)
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