• SSH x 15
• High Knees x 15
• Seal claps x 15
• Low Slow Squat x 15
• Squat Reach each side x 10
• Lunge + Twist -x 110 each side
• Arm Circles x 15 each direction. Circles get larger after each five count

 

The Thang

Circuit-style, high intensity kickboxing routing, with short rest. 30 sec. each exercise with 10 sec rest. Started the gang with a warm up routine in order to get comfortable with the fight stance and punching.

• Jab/cross/side kick right (left foot forward)
• Jab/cross/side kick right (right foot forward)
• Boxer Squat – Squat, then punch in one direction when you come up. Alternate direction after each squat.
• Speed bag – Do a speed bag motion while doing butt kickers
• Back lunge, Jab then kick (right foot forward) – Left punch/right punch while crouching, left kick while standing
• Back lunge, Jab then kick (left foot forward) – Right punch/left punch while crouching, right kick while standing
• Boxer Jacks – Jumping jacks with a punch. Alternate punches when legs go wide
• Right Hook / Left Uppercut, Left Knee (right foot forward)
• Left Hook / Right Uppercut, Right Knee (left foot forward)
• Duck and Weave – Duck to alternating side. Punch with opposite arm
• Squat and Kick – Squat right, kick left. Alternate.
• Right Knee Drive/Left Jab (left foot forward)
• Left Knee Drive/ Right Jab (right foot forward)
• Boxer Crunch – Crunch and as you come up, jab left then jab right
• Shadow Box – Right leg forward, alternating jabs quickly (switch stance half way)
• Air press Jacks – Air press as your legs go wide
• Boxer Burpee – Burpee without the push up. Left/Right jab when you get up.
• Rest – 30sec
• Repeat Round

• Bear crawl. Each person calls out a different exercise as the bear crawl around the group circle.

• Indian run back to parking lot