Kickboxing HIIT

DATE: 2021-12-10
AO: Atlantis
Q: Infinity
PAX: Rogue, Bratwurst
FNGs: Crate Drop and Hobbes
COUNT: 5
WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and SSHs.

The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: 2xKnee, 2xJab-Cross (right side)
Burpees
2xKnee, 2xJab-Cross (left side)
Burpees

Short mosey

3xUpper-Cut, 2xJab-Cross (right side)
Mountain Climbers, IC
3xUpper-Cut, 2xJab-Cross (left side)
Mountain Climbers, IC

L+R Hook, R Upper-Cut, 2xKnee (right side)
Bonnie Blairs
R+L Hook, L Upper-Cut, 2xKnee (left side)
Bonnie Blairs

2xDuck, 2xJab, 2xUpper-Cut (right side)
Star Jumps
2xDuck, 2xJab, 2xUpper-Cut (left side)
Star Jumps

2xJab-Cross-Knee (right side)
Peter Parker Push-Ups
2xJab-Cross-Knee (left side)
Peter Parker Push-Ups

2xJab, 2xUpper-Cut, Knee, Kick (right side)
CDDs
2xJab, 2xUpper-Cut, Knee, Kick (left side)
CDDs

20 Roundhouse Kicks (alt right and left)
10 Squat Kicks, IC

Short mosey

Dips
Merkins
Downdog Crunches

Short mosey

Mary: Australian Snow Angels, Sweat Angels, sit ups w/punch at top, Nolan Ryans, Flutter Kicks, and Side Crunches.

Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.

CoT: “Everyone must choose one of two pains: The pain of discipline or the pain of regret.” – Jim Rohn

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