Name: Playbook - Nicole McCahan - Kickboxing Circuit
Uploaded: 2023-02-17T01:57:36.930Z
Duration: 45 min
Description: Kickboxing Circuit

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 3 4 Combo
30 seconds on each side

2. Wheel Kicks (Alternating)
30 seconds on each side 

3. Burpee Front Kicks (Alternating)
1 minute

4. Jump Rope/High Knees
1 minute (last 10 seconds high knees)

5. Single Leg Knee Crunches
30 seconds on each side 

6. Body Shots (Alternating)
1 minute

- 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
- Throw an upper cut off your back hand and bring it back (upper cut goes up and into the bag towards of the bottom of the bag. The forearm should be facing up while throwing this punch)

Throw this combo on one side for 30 seconds and 30 seconds on the other side so remember to switch stances.

1 2 3 4 Combo

- Turn to the side with a front and rear leg
- Swing your back leg around
- Roll your hip up and over so the top of the foot hit the bag
- Let the front foot turn as you swing it the kick around

Work one side for 30 seconds and then switch stances and repeat the same thing on the other side for 30 seconds.

Wheel Kicks

- Standing in front of the bag
- Place your hand on the floor as you shoot your feet back into a plank position
- Jump the feet back and stand straight up
- Standing in a squared stance in front of the bag
- Load one of your legs up and throw a front kick into the bag (remember front kicks are stabbing the ball of the foot into the bag with toes pulled back)

Repeat for 1 minute. Switch legs for the front kick each time you stand back up.

Burpee, Front Kicks

You can use a real jump rope or jump as if you’re holding one.

- Jump rope
- Last 10 seconds high knees
- Drive your knees straight up repeatedly for 10 seconds

Jump Rope/High Knees

- Place your hands behind you.
- Lean your weight back into your hands and lift your legs off the floor.
- Keep one leg straight and crunch the leg into your chest.
- Your upper body and leg should meet in the middle. 

Work your left side for 15 sec. then immediately switch and work your right side for 15 sec.

Single Leg Knee Crunches

- Stand in a squared off stance in front of the bag
- Swing the arm up and into the bag keeping the elbow bent
- As you swing the punch turn the hips and foot for power

Keep switching sides for 1 full minute.

Kickboxing Circuit

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