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Bob and Weave Circle
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Recommended:

Sets:
1 to 3
Reps:
10 per side
  1. AStand in a sumo stance with feet wider than hip-width apart, toes pointed outward, and hands in a fighting position directly in front of face.
  2. BBend knees, push hips backs, and lower body into a squat position while keeping torso upright.
  3. CSide-crunch one shoulder toward nearest hip. Continuing in a circular motion, round upper back to crunch toward the front of body. Then side-crunch to opposite hip.
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1 of 7
Kickboxing for Killer Abs
Bob and Weave Circle A
Bob and Weave Circle B
Bob and Weave Circle C

Recommended:

Sets:
1 to 3
Reps:
10 per side
  1. AStand in a sumo stance with feet wider than hip-width apart, toes pointed outward, and hands in a fighting position directly in front of face.
  2. BBend knees, push hips backs, and lower body into a squat position while keeping torso upright.
  3. CSide-crunch one shoulder toward nearest hip. Continuing in a circular motion, round upper back to crunch toward the front of body. Then side-crunch to opposite hip.
2 of 7
Crunch Knee
Crunch Knee A
Crunch Knee B

Recommended:

Sets:
1 to 3
Reps:
10 per side
  1. AStand in a fighting stance with right foot forward, knees slightly bent, arms on guard, and abs drawn in tight.
  2. BShift weight to left leg and lift right knee up, tapping thigh to elbow if possible. Lower to starting position.
3 of 7
Punch Combo
Punch Combo A
Punch Combo B
Punch Combo C
Punch Combo D

Recommended:

Sets:
1 to 3
Reps:
10 per side
  1. A(Perform all 5 punches in a row as quickly as possible with good form. ) Left Jab: From a fighting stance with left foot forward and arms on guard, throw a jab punch by extending left arm out, turning palm toward the floor. Immediately draw elbow back into guard.
  2. BRight Cross: Throw a cross punch by extending right arm forward, turning palm toward the floor, rotating right hip into punch, and lifting right heel off the floor. Immediately draw elbow back into guard. Repeat another left jab, and draw elbow back into guard.
  3. CRight Uppercut: Throw an uppercut punch by bending right elbow into body, rotating right hip and heel, then immediately scooping arm in front of you as if punching up and under your opponent's chin. Draw elbow back into guard.
  4. DLeft Uppercut: Repeat uppercut punch with left arm, and draw elbow back into guard.
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Forward Leg Extension
Forward Leg Extension A
Forward Leg Extension B

Recommended:

Sets:
1 to 3
Reps:
10 per side
  1. AStand in a fighting stance with left foot forward, arms on guard, knees slightly bent, and abs engaged.
  2. BKeeping arms on guard, sweep right leg forward, leaning torso back slightly as leg extends in front of chest with toes pointed. Return to starting position.
5 of 7
Crescent Kick
Crescent Kick A
Crescent Kick B

Recommended:

Sets:
1 to 3
Reps:
10
  1. AStand in a fighting stance with left foot forward, arms on guard, knees slightly bent, and abs engaged. Kick right leg up and to the left.
  2. BSweep right leg forward, tracing an arc (or crescent) from left to right with toes pointed. Return to starting position.
6 of 7
Hook Kick
Hook Kick A
Hook Kick B

Recommended:

Sets:
1 to 3
Reps:
10 per side
  1. AFrom a fighting stance with right foot forward and arms on guard, step left foot into right heel, rotating left heel forward. Raise right knee to the chest, flexing foot.
  2. BExtend right leg out on a diagonal (aim to the right corner of the room) as if striking your opponent on the side of the head with your heel, and trace a semi-circle with the foot as knee bends and heel draws back in toward hip. Step right foot down to return to starting position.
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