Start with front shuffles

            Instruct proper kicking technique

                                    Front – with ball of foot         Side/Back – with heel of foot

            Hands are constantly up at face to protect

Shuffles for all instruction of combos and transitions

 

L Jab/ R Cross/ L Hook/ R Hook

            Jump Rope

R Jab/ L Cross/ R Hook/ L Hook

            Chest Press Jacks

 

L Jab/ R Cross/ L Elbow/ R Elbow

            Seal Jacks

R Jab/ L Cross/ R Elbow/ L Elbow

            Jump Rope

 

L Elbow/ R Elbow/ L Upper Cut/ R Upper Cut

            Low Jacks

L Elbow/ R Elbow/ L Hook/ R Hook

            Line Jumps (Side to Side)

 

L Jab/ R Cross/ L Elbow/ R Knee

            Shuffle R/ 4 Alt. Front Kicks/ Shuffle L/ 4 Alt Front Kicks

R Jab/ L Cross/ R Elbow/ L Knee

            Shuffle R/ 4 Alt. Front Kicks/ Shuffle L/ 4 Alt Front Kicks

 

L dbl Jab/ R Elbow/ R Knee

            Donkey Kicks (L Front)

R dbl Jab/ L Elbow/ L Knee

            Donkey Kicks (R Front)

 

L dbl Jab/ R Elbow/ L Hook

            Squats with alt Front Kicks

R dbl Jab/ L Elbow/ R Hook
Squats with alt Front Kicks

 

3 Alt. Elbows (LRL)/ R Knee

            Popcorn Squat

3 Alt. Elbows (RLR)/ L Knee

            Squat with Oblique Twists

 

3 L Kicks/ R Jab (No Explosion)

            Mt Climbers

3R Kicks/ L Jab (No Explosion)

            Alt. Toe Touches

Kickboxing is one of the best ways to get in shape really fast. Make sure you are trained by a professional kickboxing instructor who knows the proper form of kicking and punching. You could burn up to 700 to 1000 cal per hour with the right cardio kickboxing program and best of all its really fun.