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You'll notice the cardio burn first during this short-but-intense kickboxing circuit, but thanks to the punching and kicking drills, you'll feel the burn in your upper back, lats, quads, and even calves the next day.
Use a heavy bag if you have one available. If not, ask a friend to hold focus mitts/pads for you or simply punch and kick the air. Do each exercise for 50 seconds as hard as you can, rest 10 seconds, then move on to the next exercise. Go through the entire circuit once.
Alternating front kicks
Alternating cross-body punches
Alternating side kicks
Alternating round-house kicks
Jab-cross-hook (switching your lead hand every 10 reps)
Alternating knee raises
Low hook, high hook (switching hands every 10 reps)
Alternating round-house kicks, changing levels 3 times (low, medium, high) in quick succession
These short but powerful plans are perfect for a busy schedule
These fast but powerful workouts are perfect for a busy schedule.
15 Full-Body Workouts Under 15 Minutes