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