ABF 30 DAY KICKBOXING CARDIO
DAY 25/30
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Welcome to Day 25 of your 30 Day Kickboxing Cardio Challenge.

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. Once you complete your workout you will be able to move on to the next day.

 Lets get to work!

Warm up

10 Minutes
Repeat each exercise twice
  • Knee Taps
  • Run in Place 1-2 Punches
  • 7-8 Spinal Rotations
  • Side Leg Raises (Alternating)
  • Bend Over Chest Flys

1 Minute transition

Round 1

3 Minutes
Combo:
Quick 1-2
  • Combo for 1 Minute
  • Good Mornings for 30 Seconds
  • Combo for 1 Minute
  • Good Mornings for 30 Seconds

Rest for 30 seconds

Round 2

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

Rest for 30 seconds

Round 3

3 Minutes
Combo:
Lateral Side Step-SRK-SLK-1-2-1-2
  • Combo for 1 Minute
  • Jumping Punch Jacks for 30 Seconds
  • Combo for 1 Minute
  • Jumping Punch Squats for 30 Seconds

Rest for 30 seconds

Round 4

3 Minutes
Combo:
SR-2-2-7-RKn-RK
  • Combo for 1 Minute
  • Butt Kicks for 30 Seconds
  • Combo for 1 Minute
  • Butt Kicks for 30 Seconds

Rest for 30 seconds

Round 5

3 Minutes
Combo:
LKN-RK-RK-SRK-6-1
  • Combo for 1 Minute
  • Wall Sit 1-2 Punches for 30 Seconds
  • Combo for 1 Minute
  • Wall Sit 1-2 Punches 30 Seconds

Rest for 30 seconds

Round 6

3 Minutes
Combo:
RKn-LK-LK-SLK-3-4
  • Combo for 1 Minute
  • Alternating SLK-SRK for 30 Seconds
  • Combo for 1 Minute
  • Alternating SLK-SRK for 30 Seconds

Rest for 30 seconds

Round 7

3 Minutes
Combo:
Squat Toes Raise-1-2-1-2-1-2
  • 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:
7-8-7-8-1-2-Step Cross Back Lunge (Alternating)
  • Combo for 1 Minute
  • Squat Jumps for 30 Seconds
  • Combo for 1 Minute
  • Squat Jumps for 30 Seconds

Rest for 30 seconds

Cool down/core

5 Minutes
Do each excercise for 1 minute
  • Reverse Knee Crunch
  • Flutter Kicks
  • Leg Raises
  • Plank Reach
  • Plank

Workout Complete!