Okay it’s been a minute so here’s a workout for you to blow off some steam. Boxing and kickboxing are fierce workouts. They work the whole body, give you the cardio you’re looking for and allow you to hit and kick stuff without getting arrested. And if you want some core, here ya go! If you are new to it, you might want to watch some videos to get some form. If you’re my crew, then make sure that form is on point! This workout obviously uses boxing or kickboxing in it. You can use a bag if you have one or you can shadow box if not. If you aren’t comfortable with boxing/kickboxing, jump rope, do high knees, butt kicks, side shuffles and jumping jacks during those rounds. Of course you can always do a combination of striking and the footwork if you like. It’s your workout so it’s up to you.
You need dumbells or kettlebells, jump rope, bag and gloves if you have them. You can also strike with open palm or just fast, light punches without gloves.
Warm up: 3 minutes of Jumping rope. You can pretend you have a rope if you don’t have one or aren’t good at it. 🙂 After each minute do some dynamic stretches: soldier walks, kickbacks, quad walks, toe sweeps, hip circles(both ways). Do 10 each and do 2 different moves after each minute. At the end of that, do 1 to 2 minutes of shadow boxing with kicks or without.
Workout: Using the bells
1. Squat, pull them to the chest then transition to Military press 10
2. Bent rows to Deadlift. 10 rows then 10 deadlifts
3. Hold a squat and do 10 curls
4. Drop the bells. Sideways bear crawls 4 steps one direction, 4 back
5. Abs/core. Mix this one. crunches, bird dogs, dead bugs 25-30
After each round of exercises do 3 minutes of striking. Give yourself 30 seconds to 1 minute rest after the striking round. Repeat 3-5 times. Use weights that you can use with good form. Make sure all exercises are with good form…..hips, knees, toes on point with good posture.
After your rounds are complete make sure you do a few static stretches….stretch and hold. Stay hydrated and make sure you breathe with you movements.
Defiance Training Corp 