You don’t need a punching bag to get a great boxing style workout in! Boxing & kicking are amazing TOTAL BODY moves for mobility, cardio, strength, & power!
Try these moves paired together in a circuit for 3-5 rounds with little to no rest in between …30-60 seconds each (use a timer!) then rest for a few minutes in between full rounds!
1.) INVISIBLE JUMP ROPE
stay nice and light on your feet, twirling arms around like you are jumping rope
2.) SQUAT INTO PUNCH
make sure you are rotating on the planted foot & squeezing your glutes driving from the hips . Make nice tight fists with your hands
3.) DOWN DOG PLANKS
great shoulder warmup… push yourself in & out of Dow dog, exhaling while you’re pushing yourself into down dog
4.) HIGH KNEES
when I say high knees I mean HIGH ASS KNEES! Actively pull up with your quad and hip flexors & keep your core tights.. your heart rate should sky rocket if you are putting the WORK into these!!
5.) REVERSE INTO FORWARD LUNGE
reverse lunge into forward lunge all one side then switch legs… this really gets endurance going on your leg muscles which are critical for good kicks
6.) PUNCH PUNCH & SHUFFLE BACK
practice leading your punch as you step out with your forward leg then shuffle back & repeat on both sides … this takes more coordination than you think!
STAY TUNED FOR PART 2 COMING SOON!!