Kickboxing Combos for Coordination - Week Four Workout

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Christian Thomson

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Welcome to the ultimate kickboxing workout program, Christian Thomson’s 5-week Kick Fitness series. In this video you will begin to learn the basics of coordination, by combining kicks with forward and backward movement, which will help to increase your balance and agility. This video should be completed on the first and fifth day of week 4 of the series. So join Christian Thomson in this Grokker Premium Video as you kick, punch, and sweat your way to better fitness in the Kick Fitness series.

Details

Warm up
Jump rope - 2 minutes
Straight leg toe touches - 45 seconds
Jump rope - 2 minutes
Press ups - 45 seconds
Jump rope - 2 minutes
Star jumps - 45 seconds

Workout
Front kicks, right - 20 reps
Front kicks, left - 20 reps
Front kick, front punch with stance switch and defensive shuffle, right - 4 reps
Front kick, front punch with stance switch and defensive shuffle, left - 4 reps
Front kick, reverse punch with stance switch and defensive shuffle, right - 4 reps
Front kick, reverse punch with stance switch and defensive shuffle, left - 4 reps
Front kick, front punch with stance switch and defensive shuffle, left - 4 reps
Front kick, reverse punch with stance switch and defensive shuffle - 4 reps
Cycling sit ups - 60 seconds
Roundhouse kick, right - 20 reps
Roundhouse kick, left - 20 reps
Roundhouse kick, front punch with stance switch and defensive shuffle, right - 4 reps
Roundhouse kick, front punch with stance switch and defensive shuffle, left - 4 reps
Roundhouse kick, reverse punch with stance switch and defensive shuffle, right - 4 reps
Roundhouse kick, reverse punch with stance switch and defensive shuffle, left - 4 reps
Roundhouse kick, front punch with stance switch and defensive shuffle, right - 4 reps
Roundhouse kick, reverse punch with stance switch and defensive shuffle, right - 4 reps
Roundhouse kick, front punch with stance switch and defensive shuffle, left - 4 reps
Roundhouse kick, reverse punch with stance switch and defensive shuffle, left - 4 reps
Squat thrusts - 60 seconds
Roundhouse kick, front punch with stance switch and defensive shuffle, right - 4 reps
Roundhouse kick, front punch with stance switch and defensive shuffle, left - 4 reps
Roundhouse kick, reverse punch with stance switch and defensive shuffle, right - 4 reps
Roundhouse kick, reverse punch with stance switch and defensive shuffle, left - 4 reps
Roundhouse kick, front punch with stance switch and defensive shuffle, right - 4 reps
Roundhouse kick, reverse punch with stance switch and defensive shuffle, right - 4 reps
Roundhouse kick, front punch with stance switch and defensive shuffle, left - 4 reps
Roundhouse kick, reverse punch with stance switch and defensive shuffle, left - 4 reps
Star jumps - 60 seconds

Cool Down
Deep sighing breaths
Single leg extension
Hip flexor stretch
Single leg toe reach
Open leg lean forward
Single leg calf stretch
Cross leg glute stretch
Wide squat to full upwards extension with deep breaths.