ABF 30 DAY KICKBOXING CARDIO
DAY 18/30
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Welcome to Day 18 of your 30 Day Kickboxing Cardio Program.

The Break Down: You will have 45 minutes to complete your entire workout. The workout will consist of a Warm up, 8 Rounds of combos and a Cool Down. You will start with a 10 minute warm up. The Warm Up will have 5 different exercises to complete (make sure to do each two times). The 8 Rounds will be roughly 30 minutes with 3 minutes total in each round. The rounds are broken down to make it easier for you to follow along. You will do the combo for 1 minute, then have a 30 second Active Rest, you will repeat this sequence twice and will end the round with a full 30 second rest which will lead into the next round. Once you have completed all 8 rounds you will complete your 5 minute cool down which will be 5 different core exercises that are 1 minute each. Remember to give your best effort throughout the entire workout. Lets get to work! 

Warm up

10 Minutes
Repeat each exercise twice
  • 10 Front Jacks
  • 10 Squats
  • 10 Arm Circles (Forward/Backward)
  • 10 Front Leg Raises (Each Leg)
  • 10 Butt Kicks

Round 1

3 Minutes
Combo:
1-2
  • Combo for 1 Minute
  • Squats for 30 Seconds
  • Combo for 1 Minute
  • Squats for 30 Seconds

Rest for 30 seconds

Round 2

3 Minutes
Combo:
1-2-7
  • Combo for 1 Minute
  • Jumping Jacks for 30 Seconds
  • Combo for 1 Minute
  • Jumping Jacks for 30 Seconds

Rest for 30 seconds

Round 3

3 Minutes
Combo:
1-2-7-8
  • Combo for 1 Minute
  • Squat Hold for 30 Seconds
  • Combo for 1 Minute
  • Squat Hold for 30 Seconds

Rest for 30 seconds

Round 4

3 Minutes
Combo:
1-2-5-6
  • Combo for 1 Minute
  • Knee Taps for 30 Seconds
  • Combo for 1 Minute
  • Knee Taps for 30 Seconds

Rest for 30 seconds

Round 5

3 Minutes
Combo:
7-8-LSK-RSK
  • Combo for 1 Minute
  • Run in place 30 Seconds
  • Combo for 1 Minute
  • Run in place 30 Seconds

Rest for 30 seconds

Round 6

3 Minutes
Combo:
1-2-1-2-LK-RK
  • Combo for 1 Minute
  • Wall Sit Leg Outs for 30 Seconds
  • Combo for 1 Minute
  • Wall Sit Leg Outs for 30 Seconds

Rest for 30 seconds

Round 7

3 Minutes
Combo:
1-2-3-4-LKn-RKn-LKn-RKn
  • Combo for 1 Minute
  • Shadow Jump Rope for 30 Seconds
  • Combo for 1 Minute
  • Shadow Jump Rope for 30 Seconds

Rest for 30 seconds

Round 8

3 Minutes
Combo:
Twist (1-2-1-2) 7-8-SLK-SRK-SLK-SRK
  • Combo for 1 Minute
  • Squats for 30 Seconds
  • Combo for 1 Minute
  • Squats for 30 Seconds

Rest for 30 seconds

Cool down/core

5 Minutes
Do each excercise for 1 minute
  • Reverse Knee Crunch
  • Russian Twist
  • Leg Raises
  • Crunch
  • Plank