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Warm-up (10 minutes):
1. Light cardio (3 minutes):to get your heart rate up.
2. Dynamic Stretching (5 minutes): Perform dynamic stretches like leg swings, arm circles, lunges with twists, and high knees to warm up your muscles.
3. Shadow Boxing (2 minutes): Practice basic punches and kicks in the air to get your body moving.
Cardio Kickboxing Circuit (30 minutes):
1. Round 1 (6 minutes):
* 1 minute of jab-cross combos
* 1 minute of front kicks
* 1 minute of uppercuts and hooks
* 1 minute of roundhouse kicks
* Rest 1 minute
* Repeat the sequence
* Rest 2 minutes
2. Round 2 (6 minutes):
* 1 minute of jab-cross-hook combos
* 1 minute of side kicks
* 1 minute of knee strikes
* 1 minute of back kicks
* Rest 1 minute
* Repeat the sequence
* Rest 2 minutes
3. Round 3 (6 minutes):
* 1 minute of jab-cross-hook-uppercut combos
* 1 minute of switch kicks
* 1 minute of elbow strikes
* 1 minute of spinning back fists
* Rest 1 minute
* Repeat the sequence
* Rest 2 minutes
4. Round 4 (6 minutes):
* 1 minute of freestyle combinations (mix up punches, kicks, and knees)
* 1 minute of burpees or jumping jacks
* 1 minute of mountain climbers or high knees
* 1 minute of plank with punches (alternating arm punches in plank position)
* Rest 1 minute
* Repeat the sequence
* Rest 2 minutes
5. Cool Down (10 minutes):
* Stretching (5 minutes): Focus on stretching the muscles you used during the workout, including quads, hamstrings, calves, shoulders, and arms.
* Deep Breathing (5 minutes): End with deep breathing exercises to bring your heart rate down and promote relaxation.
Make sure to adjust the intensity and duration based on your fitness level and listen to your body throughout the workout. Stay hydrated and have fun!
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Негізгі бет A Kickboxing Workout You Can do, at Home or in the Gym
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