That workout was not easy, but you did it! Middle Splits (30 seconds) Set your feet in your stance and perform a jab - cross coastĬlasp your hands behind your head and take a deep breath in to open your lungs and slowly breathe out. Push yourself to maintain good form, just 1 minute left! Remind yourself what you’re working towards, remind yourself what you want in life! Jab - Cross - Hook - Rear Knee - Front Kick (30 seconds)Īs Aaron says, how you do anything is how you do everything – if you can persevere right now, if you can push through that discomfort, you’re probably doing that in your regular life too!īig jumps – You made it this far, don’t stop now! Jump slightly into the air so that both of your feet leave the ground, and reach up towards the sky with your arms Push back up and quickly hop to your feet Lower yourself into a push-up until your chest and legs almost touch the ground Start in a standing position, and drop down into a push-up position with your hands planted underneath your shoulders Hit with the ball of the foot (this kick is great for self-defense because it maintains distance) Rest (1 minute) Round 3 – The Championship Round (3 minutes) Jab - Cross - Hook - Rear Knee - Front Kick (30 seconds)Īdd a front kick to our Round 2 combination Set your feet in your stance and coast with nonstop jab - cross (1-2) punches Jab - Cross Coast + Tuck Jump (30 seconds) Remember Aaron’s wisdom: Active rest is practice for when we’re overwhelmed in life and we want to quit, but we have to keep our composure – so don’t bend over stand tall, stand confident, and breathe! This is your last set-try to challenge yourself and do multiple tuck jumps in a row!īack to the jab - cross - lead hook - rear knee combo for 30 seconds Return to the fast feet and tuck jump exercise for 30 seconds Repeat the jab - cross - lead hook - rear knee combination from before for 30 seconds Jab - Cross - Hook - Rear Knee (30 seconds) Jump up into a tuck, bringing your knees to your chest Move your hands with your feet as you run in place – fast hands, fast feet! Keep your chin tucked, hands up, elbows in Lift your rear leg, aiming your knee upwards to strike Point your toes, lean back and swing your rear arm to counterbalance Shift your weight back again as your deliver a hook with your lead arm Shift your weight forward as you extend your rear arm forward in a cross Keep your shifted weight back as your extend your lead arm in a jab Perform the following combination for 30 seconds Rest (1 minute) Round 2 (3 minutes) Jab - Cross - Hook - Rear Knee (30 seconds) Set your feet in your stance and perform a 1-2 punch combo nonstop (jab - cross coast)Ĭome back to stance and repeat the jab-cross coast combo Visualize your opponent and breathe out as you punch to engage your abs Repeat the jab - cross + boxer’s bounce combo Jab - Cross + Boxer’s Bounce (30 seconds) This time, push yourself with squat jumps!įrom a low squat position, jump straight up into the air and land back into a low squat Use this as your active rest period to stay loose and relaxed, and to lower your heart rate Repeat the jab - cross + boxer’s bounce combo from before *For an added challenge: Grab some dumbbells or a medicine ball to hold while you squat, or do squat jumps, exploding up into the air from your squat position before resetting Jab - Cross + Boxer’s Bounce (30 seconds) Push your hips and butt back as you bend your knees into a low squat Set your feet shoulder-width apart with your toes pointing slightly outwards Stay loose and relaxed, letting go of tension in the upper body Keep your heels up and move on the balls of your feetīounce lightly on both legs a short distance from side to side Keep your elbows close to your body the closer your elbows are to your midline, the more power your punches will have
#10 minute kickboxing workout full
Set your feet in your stance and throw a jab - cross (1-2) punch combo with full extension