Warm up
2 minute jump rope
25 jump jacks
stretch
2 X 2 Jump rope
30 push ups (pg. 5.2)
75 sit-ups (pg. 1.2)
20 kick outs (pg. 1.2)
10 figure eights (pg. 1.3)
10 circles (pg. 1.3)
10 side leg lifts (pg 1.3)
Hitting the heavy bag
20 jab, cross, jab (pg. 5.2)
20 jab, cross, hook (pg. 5.2)
20 jab, cross, hook, reverse hook (pg. 5.3)
Light stretch
this would be a level one heavy bag work out. There's a few other routines that you can do to help get the speed up on a jab or cross, such at:
working the Jab doing setts of
10
9
8
7
6
5
4
3
2
1
then go into your cross, starting with a set of 10 and work down to 1 . That'll give ya a descant workout.
__________________
Author of "WarriorRage KickBoxing by Scott Bolinger"
www.WarriorRage.com
President of The WarriorRage KickBoxing Federation
www.wrkf.us |