06/23/2025
Good morning everyone! I hope you all are enjoying the summer ☀️ I wanted to give the kids class a workout challenge to try out throughout the week. They can do this however many times this week. It's always good to give yourself a goal to reach. I.e. I want to do this workout 3 times this week starting off with 2 rounds on the 1st day and work my way up to 5 rounds by the 3rd day.
🥊Warm-up like we normally do! It can even be as simple as jogging/walking/biking for 5-10 minutes before. If you need help on the dynamic Warm-up feel free to message me.
🥊Round 1 (Beginner 1-2 rounds, Intermediate 3-4 Rounds, Expert 5+ rounds)
-10x jumping jacks
-5x pushups
-10x sit-ups
🥊Round 2 (Beginner 1-2 rounds, Intermediate 3-4 Rounds, Expert 5+ rounds)
-10x 1-2-3-4
-10x 1-2-duck Right -duck Left-3-4
-10x Front Kick-Teep
🥊Round 3 (Beginner 1-2 rounds, Intermediate 3-4 Rounds, Expert 5+ rounds)
-1 minute Shadow Boxing
-10 knees
🥊Bonus Balance challenge
-30 seconds (beginner) 1 minute Expert) Front Kick Hold (balanced on front foot with back leg extended out to front kick)
-30 seconds (beginner) 1 minute (Expert) Teep hold (balanced on back foot with front leg extended)
🥊Remember to stretch after and eat something healthy for recovery.
Note: make sure to keep good form while doing the kickboxing moves. Feet staggered, squared up, walking two lines, heels lifted, knees bent, stomache engaged drawn in to make the letter C, shoulders shrugged, and chin tucked. Don't throw with lose arms, make strong muscles when throwing, and strong core.
Take breaks in between exercises and longer breaks (1-2 minutes) between rounds. Drink plenty of water before, during, and after your workout.
