Name: Playbook - Ally Yanecek - KICKBOXING: upper body
Uploaded: 2024-01-22T02:28:48.892Z
Duration: 10 min
Description: KICKBOXING: upper body

Feel free to hold light weights 

Circuit: 4 rounds
-    	Shuffle jabs x 10 laps
-    	Upper cut, upper cut, hook, hook x 10
-    	Shuffle jab cross x 10 laps
-    	Jumping jack punches x 10

- Shuffle to R
- 3 right jabs
- Shuffle to L
- 3 left jabs

1 rep = shuffle R and 3 jabs + shuffle L and 3 jabs


Advancement: add hand weights

Shuffle Jabs

- Drive R hip and punch under and up
(Repeat on L)
- Drive R hip and punch out and in 
(Repeat on L)

*power comes from your hips

1 rep = all four punches 

Advancement: add hand weights

Uppercut x2, Hook x2

- Shuffle to R
- Jab R, cross L
- Repeat to other side 


*use your hips to power your punches 

1 rep = shuffle to R with jab cross + shuffle to L with jab cross

Advancement: add hand weights

Shuffle Jab Cross

- Weights at shoulders
- Punch up as you hop out 

*Control the weights, don’t let them control you


Modification: take out the hop and step into each position

Jumping Jack Punches

Circuit

KICKBOXING: upper body

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: cardio

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: upper body

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