Name: Playbook - Ally Yanecek - KICKBOXING: cardio
Uploaded: 2024-01-22T02:28:48.911Z
Duration: 10 min
Description: KICKBOXING: cardio

Circuit: 3 rounds
-    	Front kick, back kick x 10 each
-    	Knee drive to kick x 10 each
-    	Alternating side kicks x 10 each
-    	Squat hold cross punches x 30 each way

- Stand on R leg
- L kicks forward, then back


Modification: tap your foot down between each kick to help with balance 

Advancement: hop powerfully into each kick or add ankle weights

Front Kick, Back Kick

- Drive R knee up powerfully 
- Swing L foot through to kick


Modification: take out the hop - R knee drive, step together, L kick, step together…

Knee Drive to Kick

- Shift onto R leg
- Drive L heel out to kick
- Repeat on other side


Modification: slow it down and don’t kick as high
Advancement: add a hop or ankle weights

Alternating Side Kicks

- Squat position… tighten glutes and thighs to hold you here

- Activate core to twist and punch


* You shouldn’t feel this in your back if you do: 
1) Squeeze core and glutes more
2) Make sure your back isn’t rounded out
3) Don’t squat as low

Squat Hold Cross Punches

Circuit

KICKBOXING: cardio

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: upper body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

COMBO MOVES: lower body

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: lower body

FLOOR WORKOUT: upper body

FLOOR WORKOUT: cardio & abs

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

KICKBOXING: cardio

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