For low impact, take out the jumping & beginners/intermediate go at your own max pace.

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Cardio Kickboxing Intervals: Lean Body Series Workout No.31

No Equipment Needed!

40/40 Kickboxing HIIT intervals

"Off" interval is Jab, cross, jab, knee, jack (alternating sides)

Warm up:

Knees up
Lawn mower
Squat crosses
Squat Hooks
Squat Uppercuts
Jab, cross, jab, knee
Alternating knees
Alternating front kicks
Alternating side kicks
Alternating back kicks
Roundhouse L
Roundhouse R
Jab cross jab knee jack (alternating sides) 1) 3 shuffle jabs, cross punch (alternate L&R) 2) Rapid fire roundhouse L 3) Rapid fire roundhouse R 4) Corner speed jab punches L 5) Corner speed jab punches R 6) Hook, upper, knee, front kick R 7) Hook, upper, knee, front kick L 8) Jab, cross, hook, uppercut, knee, front kick (or kick, jump kick same leg) R 9) Jab, cross, hook, upper, knee, front kick (or kick, jump kick same leg) L 10) Jab, cross, jab, knee, front, side, 2 punchdowns R 11) Jab, cross, jab, knee, front, side, 2 punchdowns L 12) 8 static sumo squat punches, squat jump 13) Jab, cross, jab, front R, back L 14) Jab, cross, jab, front L, back R 15) Uppercut, uppercut, knee, side kick (alternating)

Abs Burnout: 12 reps each exercise 1) Boat cross punches 2) Alt s. Leg pikes 3) Levitating sprinkler S. S.leg pull ins w/ cross punches

******
FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercises shown.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.