Web WOD | June 8, 2020

Strike #2

Author: Hannah Jo, Gahanna/John E. Bickley YMCA

Estimated Time to Complete: 45-60 minutes

This is an interval training style kickboxing workout. Make sure to watch the video to see which moves are which!

Warm-up | 30 seconds each
Boxer shuffle
Side steps 
Jumping jacks
Toe touch kicks
Torso rotations
Skaters
Squat with jabs

Kickboxing interval #1 | Perform each combo for 50s followed by 10s of rest
Start with right foot forward
Jab, cross, front kick
2 uppercuts, 2 hooks, 2 knees
2 knees, 3 uppercuts
2 jabs, 2 elbows
2 uppercuts, 2 hooks
2 jacks, 3 uppercuts
Repeat with left foot forward

Strength interval #1 | Perform each exercise for 10 reps
10 hip width squats
10 hip width squat pulses
10 wide stance squats
10 wide stance squat pulses
10 narrow squats, 10 narrow squat pulses
10 jump squats
10 jump squats with a pulse at the bottom

Kickboxing interval #2 | Perform each combo 10x through
Start with right foot forward
Front kick, back kick, jab, cross, hook
2 upper cuts, 2 hooks, 2 front kicks
4 jabs, 2 crosses
Front kick, back kick
2 jacks, 2 front kicks
2 knees, 2 front kicks
2 knees, jab, cross
Squat, jab
Repeat with left foot forward

Strength interval #2 | Perform each exercise for 10 reps
10 alternating backward stepping lunges
10 right lunges
10 left lunges
10 triple pulses with a hop on left
10 triple pulses with a hop on right
10 jump lunges on the left
10 jump lunges on the left

Cardio interval #1 | Perform each exercise for 30s followed by 10s of rest
Double jump rope
Alternating jump rope
Single leg jump rope left
Single leg jump rope right
Double jump rope
Butt kick jump rope
High knee jump rope

 

Category: Workout of the Day