ABF 30 DAY KICKBOXING CARDIO
DAY 6/30
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Welcome to Day 6 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 go on to the next day.

 Lets get to work! 

Warm up

10 Minutes
Repeat each exercise twice
  • Front Jacks
  • Squats
  • Alternating Kicks
  • Spine Rotation
  • 1-2 Run in Place

1 Minute Transition

Round 1

3 Minutes
Combo:
1-2 Alternating Up Punches
  • Combo for 1 Minute
  • Front Jacks for 30 Seconds
  • Combo for 1 Minute
  • Front Jacks for 30 Seconds

Rest for 30 seconds

Round 2

3 Minutes
Combo:
1-2-Rkn-Rk
  • Combo for 1 Minute
  • Criss Cross Jumps for 30 Seconds
  • Combo for 1 Minute
  • Criss Cross Jumps for 30 Seconds

Rest for 30 seconds

Round 3

3 Minutes
Combo:
1-2-1-2-Lkn-LK
  • Combo for 1 Minute
  • Knee Taps for 30 Seconds
  • Combo for 1 Minute
  • Knee Taps for 30 Seconds

Rest for 30 seconds

Round 4

3 Minutes
Combo:
7-8-LK-Rk-Squat
  • 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:
1-2-7-8-Rkn-Rk-Rk
  • Combo for 1 Minute
  • Wall Sit for 30 Seconds
  • Combo for 1 Minute
  • Wall Sit for 30 Seconds

Rest for 30 seconds

Round 6

3 Minutes
Combo:
5-6-7-8-Lkn-LSK
  • Combo for 1 Minute
  • High Knees 30 Seconds
  • Combo for 1 Minute
  • High Knees for 30 Seconds

Rest for 30 seconds

Round 7

3 Minutes
Combo:
3-4-3-4-1-2-Squat-RK-LK
  • Combo for 1 Minute
  • Good Mornings for 30 Seconds
  • Combo for 1 Minute
  • Good Mornings for 30 Seconds

Rest for 30 seconds

Round 8

3 Minutes
Combo:
Rkn-Rkn-Rk-RK-Lkn-Lkn-LK-LK
  • Combo for 1 Minute
  • Quick Feet for 30 Seconds
  • Combo for 1 Minute
  • Quick Feet 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
  • Butter Fly Crunch
  • Plank

Workout Complete!