Welcome to week twenty-five of my Boot Camp series of workouts designed to get you even stronger and more fit. Remember to work at your own pace, as these workouts require that you have a strong fitness foundation. If you are new to working out please see my previous blogs to get my 12 week basic functional body-weight training program.
This week's workout is called "Partner Kickboxing Workout" because other than the warm-up, you will be performing total-body exercises then kickboxing drills with a partner. If you don't have a partner, you can still do the workout alone, just remember to alternate between exercises in each set as noted.
This workout requires a few different modalities including: Medicine Ball, BOSU, TRX, and Kettlebells. If you don't have this equipment, you can replace with dumbbells, the ground, and exercise bands.
This is a very intense workout! If you are new to intense workouts, you should start with one circuit using lesser times per exercise (30 to 60 seconds per exercise). Eventually, you can work your way up to the two circuits at the higher times per exercises (120 seconds).
Members, if you want help with this routine let me know and I can do a complimentary live-online online workout with you and your partner.
25th Bootcamp Workout - Partner Kickbox Circuit
Warm-up (30 - 45 seconds per exercise) and Repeat:
Body Weight Squats
Push Ups on Knees
Hip Escape
Superman (alternating arm/leg raise)
Hi Knee Running in Place
Rest one minute, then repeat one more time.
Total-body Exercises: (90-120 seconds per exercise, 1 min rest)
Med Ball Kneeling Chest Pass between you and your partner, until time is up.
TRX rows 10 reps. while Partner does 10 Stick Ups against wall. Alternate exercises until time is up.
Squats on BOSU 10 reps. while Partner does Alternating Single-leg Squats on the ground. Alternate exercises until time is up.
TRX pushups 10 reps. while Partner does Plank to Alternating Hand Raises. Alternate exercises until time is up.
Kettlebell Swings 10 reps. while Partner does Squat Thrusts. Alternate exercises until time is up.
Med Ball Sit-ups w/ throw between you and your partner, until time is up.
Rest 1-2 minutes, then Repeat
Kickboxing Combinations: (90-120 seconds per combo, 1 minute rest )
*Partner holds pads, then switch. You both can also perform them on a kickboxing bag, or in the air facing each other (no contact), simultaneously.
Combo #1 – Four Alternating Round Kicks, Eight Straight Punches.
Combo #2 – Jab, Jab, Cross, Lead Round Kick.
Combo # 3 – Four Knee Strikes, Eight Uppercuts.
Combo #4 – Jab, Uppercut, Hook, Knee Strike.
Combo # 5 – Jab, Cross, Hook, Cross, Rear Round Kick
Combo #6 – Ten Hooks, Circle Your Partner.
Rest 1-2 minutes, then Repeat
Have fun and let me know how you did, or if you have any questions.
For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at https://www.amazon.com/dp/B0948LNX5M
You will also get free access to all my exercise and self-defense instructional videos by signing up at www.theshortfight.com
Want to get in the best shape of your life? Check out our fitness training programs here https://www.theshortfight.com/fitness
Until next time, Stay Fit!
Lawrence Castanon,
Author, The Short Fight
@theshortfight
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