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Warm up
Resistance Training
The Workout
Punches and Kicks
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You are warmed up, stretched out, and ready to go. Now you are ready for the workout. The workout below is pretty intense. A few things that you can do to help is to skip certain items. It is great if you can do the whole workout, but it is also ok if you just do some of them and build up to the full workout.
You may want to check out the punches/kicks guide before starting.
Workout Steps
1) Shadow Box with only punches for 1 minute at low intensity and then 3 more minutes and high intensity for a total of 4 minutes. Do 2 rounds of this with a 1 minute break. Shadow boxing is when you are punching and kicking the air. You should get pretty winded doing this since it is high intensity.
Here are a few good suggestions for combinations to be using:
- Left Straight, Right Straight
- Left Hook, Right Hook, Left Hook
- Left Hook, Right Hook, Left Hook, Right Straight
- Left Hook, Right Hook, Left Hook, Right Upper Cut
- Jab, Right Straight, Left Straight, Right Upper Cut
2) Hit focus mits with punches for 3 minutes. Do 2 rounds of this with a 1 minute break. It is best to have a partner for this. An alternative to this if you don't have a partner or focus mits is to hit the air again. However, this time try to imagine different spots that you are targeting in the air.
3) Do Thai Pad strikes (Kicks, knees, and shins) for 3 minutes. Do 2 rounds of this with a 1 minute break in between rounds. If you do not have a partner or Thai Pads, feel free to kick the air with this.
4) Bring it all together with Heavy bag strikes for 3 minutes. Do 2 rounds of this with a 1 minute break. If is recommended that you have a heavy bag for this, but if you have to you can punch/kick the air again.
5) Jump rope for 3 minutes at moderate intensity to help cool down.
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