Hawaii . 2024
September 27, 2023WORK OUT OF THE DAY
What You Need in Order To Do This Workout
- Kick pad
- Jump rope
- Boxing gloves
- Timer
DYNAMIC STRETCHES
Good pre-workout that will get your body warmed up and get blood flowing through the body before you start your workout
*30 Seconds Each
- Cherry Pickers
- Up & Overs
- Narrow Stance Squats
- Jumping Jacks
- Cossack Squats
- Kick-backs
- Lunges
- Step Back Burpees
- Jumping squats
WARM UP
(Beginner or Advance)
- (Beginner) Jump ropes for 10 minutes
- (Advance) Jump ropes for 20 minutes
WORKOUT
PRACTICE COMBINATIONS
- Combination #1
Jab > Cross > 2 right body kicks - Combination #2
Jab > Cross > Left Hook > Right elbow > 2 Switch Kicks
(Beginner)
3 minutes each round for 3 rounds
Rest 1 minute between rounds
(Set the timer with 45 seconds intervals for 4 intervals which should be 3 minutes total)
- Interval 1:
take your time, work the combinations. Work combo number 1 followed with combo number 2 and then repeat. - Interval 2:
pick it up. Work the same combo but hit the pad harder and faster. - Interval 3:
bring it down but still hit the pad hard. - Interval 4:
machine gun punch
(Advance)
4 minutes each round for 5 rounds
Rest 45 seconds between rounds
(Set the timer with 60 seconds intervals for 4 intervals which should be 4 minutes total.)
- Interval 1:
take your time, work the combinations. Work combo number 1,then combo number 2 and then repeat. - Interval 2:
pick it up. Work the same combo but hit the pad harder and faster. - Interval 3:
bring it down but still hit the pad hard. - Interval 4:
machine gun punch
COOL DOWN
Hold each stretch for 30-60 seconds
- Pigeon left and right side
- Split Half saddle left and right side
- Happy baby Seal(use this opportunity to stretch your neck)
- Child pose Twist left and right side
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