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Intensives Training

Hard Strikes

Intensiv   1 Std 1 Min

Zielbereiche: Legs

Ausrüstung: Jump Rope

Bonita M
 		    Hinzugefügt von Bonita M
Hard Strikes
Tags
Heimtraining Trainings Bein-Workouts Seilspringen-Workouts
Beschreibung

Cathe f x train series, use 16 oz gloves

Exercises

Satz 1: 1 Runde
Bob And Weave With Jab
30 seconds
Bob And Weave Forward, Jab Back
30 seconds
Jab Down Right
30 seconds
Left Side
30 seconds
Leg Abductions With Arms Up X 4 Then Arms Forward X 4
30 seconds
Knee Pulls In Front X 4, Elbow To Knee X 4
30 seconds
Alternate Front Kicks
30 seconds
Back Kicks
30 seconds
Alternate Front And Back Kicks
30 seconds
Jump Rope In Place
15 seconds
Alternate Side Kicks With Arms Pressing Up
30 seconds
Alternate Front Kicks
30 seconds
Back Kicks
30 seconds
Front Kick Back Kick
30 seconds
Jump Rope In Place
15 seconds
Squat Pulses
30 seconds
Slow Squats With Arm Press
30 seconds
Squat Alternate Front Kicks
30 seconds
Squat Pulsing Walk Forward And Back
30 seconds
Jump Rope In Place
15 seconds
Side Kicks Alternate
30 seconds
Jump Rope In Place
15 seconds
Jumping Side Kicks Alternate
30 seconds
Jumping Jacks
15 seconds

Satz 2: 2 Runden
3 Shuffles And Hook Right
30 seconds
3 Shuffles And Hook Left
30 seconds
Jacks
15 seconds
Left Jabs
15 seconds
Double Time Jab Left
30 seconds
Strike Downs Left
15 seconds
Jab Front And Strike Down Left
30 seconds

Satz 3: 2 Runden
Scissors
30 seconds
Jacks
15 seconds

Satz 4: 2 Runden
Jab Cross Reach Pull Left With Jump
30 seconds
Jump Rope
15 seconds

Satz 5: 2 Runden
Jog In Place
30 seconds
Side Hops
30 seconds
Wide Run
30 seconds
Jack And Jab Alternate
30 seconds
Left Jab With Shuffle
15 seconds
Left Jab And Cross
15 seconds
Left Hook And Upper Cut
15 seconds
Left Jab Cross Hook Upper
15 seconds

Satz 6: 1 Runde
Ice Breakers
30 seconds
Three Jabs Side And Cross, Alternate Sides
15 seconds
Jab In Wide Stance, Alternate ,Double Time
30 seconds
Jump Rope
15 seconds
Pop Squats
30 seconds
Three Jabs To Side And Cross Alternate Sides
15 seconds
Jump Rope
15 seconds
Double Time Uppercuts
30 seconds
Jog
15 seconds
Pendulum Legs With Arm Press
30 seconds
Punch Front Mombo Right
30 seconds
Jump Rope
15 seconds
Pendulum Legs With Arm Raise
30 seconds
Punch Front Mombo Left
30 seconds
Jump Rope
15 seconds

Satz 7: 1 Runde
Jab Jab Cross Right
15 seconds
Duck And Upper Cut Right
15 seconds
Jab Jab Cross With Duck Upper Cut Right
30 seconds
Jacks
15 seconds

Satz 8: 1 Runde
Plie Jumps
30 seconds
Jump Rope
15 seconds
Zig Zag Hops
30 seconds

Satz 9: 1 Runde
Scissors Doubles
30 seconds
Single Scissors
30 seconds
Jog
15 seconds

Satz 10: 1 Runde
Dumbbell Overhead Press Simultaneous Alternating
1 minute
Bear Crawl Press
1 minute
Bicep Curl Balance On One Leg
1 minute
Plank Shoulder Snatch
1 minute
Tricep Dips
1 minute
Sit Ups With Jabs And Elbow Strikes
1 minute
Sit Up X 5, 5 Push Ups
1 minute
Get To Your Heavy Bag And Keep 16 Oz Gloves On
15 seconds

Satz 11: 2 Runden
Right Jab Fast
20 seconds
Rest
10 seconds
Right Cross
20 seconds
Rest
10 seconds
Right Jab Cross
20 seconds
Rest
10 seconds
Right Hook
20 seconds
Rest
10 seconds

Satz 12: 2 Runden
4 Upper Cuts Right Then Left
20 seconds
Rest
10 seconds
Horse Stance Alternate Fast Jabs
20 seconds
Rest
10 seconds
Right Stance 3 Jabs And Cross
20 seconds
Rest
10 seconds
Left Stance 3 Jabs And Cross
20 seconds
Rest
10 seconds

Satz 13: 2 Runden
Jab Cross Hook Upper In Right Stance
20 seconds
Rest
10 seconds
Left Stance Jab Cross Hook Upper
20 seconds
Rest
10 seconds
Back Fist Right
20 seconds
Rest
10 seconds
Back Fist Left
20 seconds
Rest
10 seconds

Satz 14: 1 Runde
Cool Down
7 minutes

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Adjustable Steel Wire Jump Rope
Top-Auswahl für dieses Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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Empfohlenes Equipment

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

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