Hard Strikes

Intens Duration 1 u 1 m

Doelgebieden: Legs

Uitrusting: Jump Rope

Toegevoegd door Bonita M

Cathe f x train series, use 16 oz gloves

Exercises

Set 1: 1 ronde

Bob And Weave With Jab

30 seconden

Bob And Weave Forward, Jab Back

30 seconden

Jab Down Right

30 seconden

Left Side

30 seconden

Leg Abductions With Arms Up X 4 Then Arms Forward X 4

30 seconden

Knee Pulls In Front X 4, Elbow To Knee X 4

30 seconden

Alternate Front Kicks

30 seconden

Back Kicks

30 seconden

Alternate Front And Back Kicks

30 seconden

Jump Rope In Place

15 seconden

Alternate Side Kicks With Arms Pressing Up

30 seconden

Alternate Front Kicks

30 seconden

Back Kicks

30 seconden

Front Kick Back Kick

30 seconden

Jump Rope In Place

15 seconden

Squat Pulses

30 seconden

Slow Squats With Arm Press

30 seconden

Squat Alternate Front Kicks

30 seconden

Squat Pulsing Walk Forward And Back

30 seconden

Jump Rope In Place

15 seconden

Side Kicks Alternate

30 seconden

Jump Rope In Place

15 seconden

Jumping Side Kicks Alternate

30 seconden

Jumping Jacks

15 seconden

Set 2: 2 rondes

3 Shuffles And Hook Right

30 seconden

3 Shuffles And Hook Left

30 seconden

Jacks

15 seconden

Left Jabs

15 seconden

Double Time Jab Left

30 seconden

Strike Downs Left

15 seconden

Jab Front And Strike Down Left

30 seconden

Set 3: 2 rondes

Scissors

30 seconden

Jacks

15 seconden

Set 4: 2 rondes

Jab Cross Reach Pull Left With Jump

30 seconden

Jump Rope

15 seconden

Set 5: 2 rondes

Jog In Place

30 seconden

Side Hops

30 seconden

Wide Run

30 seconden

Jack And Jab Alternate

30 seconden

Left Jab With Shuffle

15 seconden

Left Jab And Cross

15 seconden

Left Hook And Upper Cut

15 seconden

Left Jab Cross Hook Upper

15 seconden

Set 6: 1 ronde

Ice Breakers

30 seconden

Three Jabs Side And Cross, Alternate Sides

15 seconden

Jab In Wide Stance, Alternate ,Double Time

30 seconden

Jump Rope

15 seconden

Pop Squats

30 seconden

Three Jabs To Side And Cross Alternate Sides

15 seconden

Jump Rope

15 seconden

Double Time Uppercuts

30 seconden

Jog

15 seconden

Pendulum Legs With Arm Press

30 seconden

Punch Front Mombo Right

30 seconden

Jump Rope

15 seconden

Pendulum Legs With Arm Raise

30 seconden

Punch Front Mombo Left

30 seconden

Jump Rope

15 seconden

Set 7: 1 ronde

Jab Jab Cross Right

15 seconden

Duck And Upper Cut Right

15 seconden

Jab Jab Cross With Duck Upper Cut Right

30 seconden

Jacks

15 seconden

Set 8: 1 ronde

Plie Jumps

30 seconden

Jump Rope

15 seconden

Zig Zag Hops

30 seconden

Set 9: 1 ronde

Scissors Doubles

30 seconden

Single Scissors

30 seconden

Jog

15 seconden

Set 10: 1 ronde

Dumbbell Overhead Press Simultaneous Alternating

1 minuut

Bear Crawl Press

1 minuut

Bicep Curl Balance On One Leg

1 minuut

Plank Shoulder Snatch

1 minuut

Tricep Dips

1 minuut

Sit Ups With Jabs And Elbow Strikes

1 minuut

Sit Up X 5, 5 Push Ups

1 minuut

Get To Your Heavy Bag And Keep 16 Oz Gloves On

15 seconden

Set 11: 2 rondes

Right Jab Fast

20 seconden

Rest

10 seconden

Right Cross

20 seconden

Rest

10 seconden

Right Jab Cross

20 seconden

Rest

10 seconden

Right Hook

20 seconden

Rest

10 seconden

Set 12: 2 rondes

4 Upper Cuts Right Then Left

20 seconden

Rest

10 seconden

Horse Stance Alternate Fast Jabs

20 seconden

Rest

10 seconden

Right Stance 3 Jabs And Cross

20 seconden

Rest

10 seconden

Left Stance 3 Jabs And Cross

20 seconden

Rest

10 seconden

Set 13: 2 rondes

Jab Cross Hook Upper In Right Stance

20 seconden

Rest

10 seconden

Left Stance Jab Cross Hook Upper

20 seconden

Rest

10 seconden

Back Fist Right

20 seconden

Rest

10 seconden

Back Fist Left

20 seconden

Rest

10 seconden

Set 14: 1 ronde

Cool Down

7 minuten

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Topkeuze voor deze 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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Doe deze workout in Workout Trainer

✓ Volg stap-voor-stap multimedia workouts

✓ Geïntegreerde smartwatch & hartslagmonitor ervaring

✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!

✓ Planning om te passen bij je drukke levensstijl

Training loggen

Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

Adjustable Steel Wire Jump Rope