The Basics of Front Kicks - Week One Workout One

Warm Up:
Jump rope - 1 minute
Sit ups - 30 seconds
Jump rope - 1 minute
Push ups - 30 seconds
Jump rope - 1 minute
Star jumps - 30 seconds

Workout:
Right front kicks - 20 reps
Left front kicks - 20 reps
Mini press ups - 30 seconds
Left front punches - 20 reps
Right front punches - 20 reps
Alternate leg thrusts - 30 seconds
Right reverse punches - 20 reps
Left reverse punches - 20 reps
Alternate squat thrusts - 30 seconds
Left front & reverse punch combos - 20 reps
Right front & reverse punch combos - 20 reps
Table-top sit ups - 30 seconds

Cool Down:
Hold each stretch for 30 seconds.
Torso rotation
Opposite toe touches
Bent over hamstring stretch
Single leg extension
One knee hip flexor extension
Cross leg Gluteal stretch
Wide squat to full upward extension