Name: Playbook - Nicole McCahan - Kickboxing Circuit
Uploaded: 2023-02-17T01:57:36.918Z
Duration: 45 min
Description: Kickboxing Circuit

Erin

Kickboxing Circuit

• 6 exercises total
• 1 minute of work at each exercise
• 30 sec. rest between exercises
• 3 rounds
(If 3 rounds is too tough then only do 2)

Go through all 6 exercises once. That will equal 1 round. Shoot for 3 full rounds

1. 1 2 punch (burn out)
1 minute of work
2.  Front Kicks (alternating)
1 minute of work
3. Sit Up Punches
1 minute of work
4. Hooks (burn out)
1 minute of work
5. 1 2 3 4, Front Kick
30 seconds of work on one side, 30 seconds of work on the other side.
6. Plank
1 minute of work

- Stand in front of the bag in a squared up stance
- Throw straight punches off both arms for one full minute
- Turn your punches over as they come out

The goal is to keep the arms moving the whole minute. You can speed up or slow down just keep those punches coming.

1 2 Punch (burn out)

- Turn your body to one side having a front and rear leg.
- Load your back leg up in front of you letting your hips square off towards the bag
- Stab the bag with the ball of your foot keeping your toes pulled back. If you don’t pull the toes back you could jam them into the bag
* Reminder: The front kick stabs into the bag, it does not swing up.

Work one side for 30 seconds then switch to the other side for 30 seconds.
You’re working the back leg in each stance.

Front Kicks

- Start lying on your back with knees bent
- Holding the dumbbells in each hand sit up and throw 2 punches (one on each side) out in front of you
- Lower back down and repeat

Sit Up Punches

- Stand in a squared up stance in front of the bag
- Keeping the elbow bent swing your arm around to the side of the bag
- As you swing the arm turn the hip and foot into it for power
- Make sure the forearm is facing you when throwing

Keep switching sides for 1 full minute.

Hooks (Alternating) (3 punch)

- Turn to the side with a front and rear leg
- Throw a straight punch off your front hand (1 punch) and bring it right back
- Throw a straight punch off your back hand (2 punch) and bring it right back
- Throw a hook punch (3 punch) off your front hand and bring it back
- Load your back up in front of you with hips squared off at the bag
- Stab the ball of your foot into the bad with toes pulled back
- Snap the kick back

Repeat this for 30 seconds on one side
Switch stances and repeat for another 30 seconds. 1 full minute of work!

1 2 3, Front Kick

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Kickboxing Circuit

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