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Home kickboxing sets

March 17, 2010 on 2:20 pm | In Strength/Cross training | No Comments

warm up with – run in place series and shake down series

stretch series- legs-standing and sitting, arms and shoulders

SET 1- Pro Thai SET: five 3.min rounds

3 min. round 1- 30 sec. neck drill up/down, 30. sec. slip,slip, weave drill alternate stance
- repeat every 30 sec until round is over.

round 2- 10 punches switch step- 10 punches, 30 sec. Plank
- repeat every 30 sec and switch for 3 min.

round3- 30. sec alternate kicks, horse stance 30. sec.
-repeat every 30 sec. and switch for 3 min.

round 4- 30. sec. knee pull/twist, 30 sec. opposite arm push up.
-repeat every 30 sec. and switch for 3 min.

round 5- fast feet, sprawl and shake down for 3 min.

SET 2- “THE UFC championship”
5 rounds 5 min. each
30 seconds of following exercises:
-head turn left right
-jab cross hook round kick switch
-hindu push up
-squat side knees
-alternate v-up/crunches
-jab cross front knee, rear knee, switch
-scale left and right
-side kick, shoot,
-bear crawl

close with stretch

SET 3- Ultimate Strength and Honor
5 sets- do 10,then 8,6,4,2. finish stretch.
- hook uppercut sprawl
-clap push up
-round knee, straight knee, round kick, side kick, switch
-side hip lifts
-uppercut hook shoot, rear knee
-front kick, level change, rear knee, shoot
-alternate jumping slap foot
-hook cross rear knee, round knee, sprawl

stretch out