Advanced Combos for Speed & Agility - Week Five Workout

(40:22)

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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 cover all of the basics that you have learnt, put them together into longer combinations, and burn loads of fat and increase your strength in just 40 minutes. This video should be completed on the first day of week 5 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 kick, front and reverse punch, counter front kick, front and reverse punch, skipping front kick, front and reverse punch, right - 10 reps
Front kick, front and reverse punch, counter front kick, front and reverse punch, skipping front kick, front and reverse punch, left - 10 reps
Press ups - 60 seconds
Roundhouse kick, front and reverse punch, roundhouse counter front kick, front and reverse punch, skipping roundhouse front kick, front and reverse punch, right - 10 reps
Roundhouse kick, front and reverse punch, roundhouse counter front kick, front and reverse punch, skipping roundhouse front kick, front and reverse punch, left - 10 reps
Leg extension and hold - 10 seconds
Extended leg pulses- 10 reps
Kick outs - 10 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, 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, 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, reverse punch with stance switch and defensive shuffle, right - 4 reps
Front kick, reverse punch with stance switch and defensive shuffle, left - 4 reps
Cycling sit ups - 60 seconds
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, 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, reverse punch with stance switch and defensive shuffle, right - 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.