Cross > Martial Arts

Bodyweight kickboxing Cardio with extra
Did the same workout as on Monday, just added 8 minutes.
Warm-Up: 30 sec each, no rest, 7:00 total

- Boxer’s Shuffle

- Squat + Knee Drives (alternating)

- Jump Rope + Fast Feet

- Traveling Inchworm

- Spider-Man Mountain Climbers (slow)

- Jab-Cross – R

- Hook-Uppercut – R
- Front Kick-Sidekick – R
- Zombie March Kicks

- Jab-Cross – L
- Hook-Uppercut – L

- Front Kick-Sidekick – L

- Traveling Bob-and-Weave

- Double Clap Jacks

Kickboxing Circuits (Circuit Format: 45 sec on, 15 sec off, 2 rounds* – no rest between rounds)

- Move 1 = Combo
- Move 2 = Cardio
- Move 3 = Strength

*Note: Leading side will start on the Right for each combo. Switch to a Left lead for the second round.

Circuit #1:

- Double-Jab + 1 Cross + Duck/Squat + Sidekick (front leg)

- Squat Thrust + Knee Drive and Front Kick (alternating)

- Low + High Sidekick (Stabilization-keep leg lifted between kicks)

0:30 Recovery

Circuit #2:

- Hook + Elbow Strike (strike behind) + Uppercut + 2 Jacks (back to set position)

- Plank Jacks + Elbow Strikes (strike when feet jump apart)

- Reverse + Curtsy Lunge Pivot

---Water Break---

Circuit #3:

- Horse Stance: 2 Jabs + 2 Crosses + Lateral Shuffle in between punches

- Jabs + Travel Jacks (alternating jabs, jacks travel forward and back)

- Reverse Lunge + Knee Raise / Reverse Lunge + Front Kick (alternating)

Finisher: 1:00 challenge

- Horse Stance: 4 Alternating Uppercuts + 1 Burpee

Cool-Down: 30 sec each, no rest (all standing), 7:30

- Quads Stretch – R
- Hamstrings Stretch – R

- Figure 4 Stretch – R

- Lateral Lunge Inner Thigh/Glutes Stretch – Step out R
- Quads Stretch – L
- Hamstrings Stretch – L

- Figure 4 Stretch – L
- Lateral Lunge Inner Thigh/Glutes Stretch – Step out L
- Crossbody Shoulder Stretch – R

- Overhead Triceps Stretch – R
- Crossbody Shoulder Stretch – L
- Overhead Triceps Stretch – L

- Hands Overhead: Obliques/Lats Stretch - R
- Hands Overhead: Obliques/Lats Stretch – L
- Alternating Tree Hug/Chest Opener

Split Summary
===
1) 0m - 1:00(0/m) 91/100bpm [INFb/mi] 2cal
2) 0m - 31(0/m) 107/111bpm [INFb/mi] 2cal
3) 0m - 30(0/m) 115/119bpm [INFb/mi] 3cal
4) 0m - 30(0/m) 103/117bpm [INFb/mi] 2cal
5) 0m - 31(0/m) 96/106bpm [INFb/mi] 1cal
6) 0m - 30(0/m) 108/113bpm [INFb/mi] 2cal
7) 0m - 20(0/m) 86/99bpm [INFb/mi]
8) 0m - 33(0/m) 94/103bpm [INFb/mi] 1cal
9) 0m - 28(0/m) 98/106bpm [INFb/mi] 1cal
10) 0m - 29(0/m) 97/107bpm [INFb/mi] 1cal
11) 0m - 31(0/m) 97/105bpm [INFb/mi] 1cal
12) 0m - 29(0/m) 106/112bpm [INFb/mi] 2cal
13) 0m - 31(0/m) 100/108bpm [INFb/mi] 2cal
14) 0m - 32(0/m) 95/99bpm [INFb/mi] 2cal
15) 0m - 31(0/m) 100/105bpm [INFb/mi] 2cal
16) 0m - 26(0/m) 98/100bpm [INFb/mi] 1cal
17) 0m - 31(0/m) 103/106bpm [INFb/mi] 2cal
18) 0m - 30(0/m) 106/112bpm [INFb/mi] 2cal
19) 0m - 1:05(0/m) 106/123bpm [INFb/mi] 4cal
20) 0m - 3:15(0/m) 97/129bpm [INFb/mi] 11cal
21) 0m - 59(0/m) 108/119bpm [INFb/mi] 4cal
22) 0m - 1:00(0/m) 99/111bpm [INFb/mi] 3cal
23) 0m - 1:07(0/m) 109/123bpm [INFb/mi] 4cal
24) 0m - 55(0/m) 110/123bpm [INFb/mi] 4cal
25) 0m - 13(0/m) 115/120bpm [INFb/mi]
26) 0m - 46(0/m) 108/116bpm [INFb/mi] 3cal
27) 0m - 1:31(0/m) 101/108bpm [INFb/mi] 5cal
28) 0m - 1:03(0/m) 107/125bpm [INFb/mi] 4cal
29) 0m - 50(0/m) 113/128bpm [INFb/mi] 4cal
30) 0m - 1:01(0/m) 109/119bpm [INFb/mi] 4cal
31) 0m - 1:03(0/m) 116/125bpm [INFb/mi] 5cal
32) 0m - 50(0/m) 117/128bpm [INFb/mi] 4cal
33) 0m - 2:02(0/m) 103/120bpm [INFb/mi] 7cal
34) 0m - 1:03(0/m) 115/125bpm [INFb/mi] 5cal
35) 0m - 1:00(0/m) 115/122bpm [INFb/mi] 5cal
36) 0m - 2:00(0/m) 115/127bpm [INFb/mi] 10cal
37) 0m - 55(0/m) 120/127bpm [INFb/mi] 5cal
38) 0m - 1:40(0/m) 111/139bpm [INFb/mi] 7cal
39) 0m - 45(0/m) 130/140bpm [INFb/mi] 5cal
40) 0m - 11:05(0/m) 90/118bpm [INFb/mi] 24cal