Kick Boxing Fun

Combo One

• Bob 'n weave right and left (8)
• Twist right and left (hips stay front; just upper body twists) (8)
• Left knee smash (16)

Repeat with left lead

Cardio Inverval: 30 seconds jump rope; 1 minute jumping jacks; 30 seconds jump rope

Combo Two

• Right cross 2 times, squat, hook right (8)
• Right cross 2 times, squat, hook right (8)
• Hook left; knee right (16)

Repeat with left lead

Cardio Inverval: 30 seconds jump rope; 1 minute jumping jacks; 30 seconds jump rope

Combo Three

• Jab right, duck back (4)
• Hook right, duck back (4)
• Rib right, duck back (4)
• Uppercut right, duck back (4)
• Side jab right 2 moving right (or shuffle right 4), cross left, 1 jumping jack (8)
• Side jab left 2 moving left (or shuffle left 4), cross right, 1 jumping jack (8)

Repeat with left lead

Cardio Inverval: 30 seconds jump rope; 1 minute jumping jacks; 30 seconds jump rope

Combo Four

• Kick forward right and left (8)
• Jump rope back (8)
• Side kick right and left (8)
• Jumping jacks (8)

Repeat with left lead

Cardio Interval: 30 seconds jump rope; 1 minute jumping jacks; 30 seconds jump rope

These combos provide a solid 45-50 minutes of cardio. The patterns are easy to break down and repeat. For instance, on combo one, you can bob 'n weave for 32 counts, twist for 32 counts; bob 'n weave for 16 counts, twist for 16 counts; bob 'n weave for 8 counts, twist for 8 counts; etc. on down. Then do the knee smashes for many, many counts.

Another example: with combo four, you can kick right and left for 64 counts, jump rope for 64 and go down from there.

It sounds like it would get boring, but my classes love this. They get to do something mindless that really gets their heart rate up. Then you go back to building a pattern, and they see the progress.

Enjoy.

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