WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT + NARROW STEP (+OPT JUMP)
2.) X3 KNEE DRIVES PUNCH R
3.) X3 KNEE DRIVES PUNCH L
4.) JOGGERS TO X8 JACKS
5.) PLANK KNEE/ELBOW CROSS
6.) PLANK SPIDERS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) R ROCKET SHIPS
2.) L ROCKET SHIPS
3.) CURTSY LUNGE TOUCH DOWN
4.) ALT UP/DOWNS (OPT. TAP BACK LOWERS)
5.) ALT SHOULDER TAPS
6.) WALK OUT TO X1 PUSHUP
COOL DOWN

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) CROSS LEGGED STS SPINAL ROTATIONS
2.) SEATED SIDE RIGHT LEG OUT
3.) SEATED SIDE LEFT LEG OUT
4.) BUTTERFLY/LONG LEGGED FWD FOLD
5...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) PULSE SQUAT (OPT JUMP)
2.) BASIC JUMP
3.) PLANK WALKOUT SHOULDER TAP
4.) x8 SCISSOR TO x8 HOPS
5.) SPIDERMANS
6.) UP & BACK
7.) ...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) SUMO SQUAT DEADLIFTS
2.) BASIC JUMP
3.) WEIGHT HIGH DBL PULSE LUNGE R
4.) ALT HIGH KNEE TO STRADDLE
5.) WEIGHT HIGH DBL PULSE LU...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) ALT SHOULDER PRESS
2.) BASIC JUMP
3.) GO-GO BICEPS
4.) HIGH KNEE ALTERNATING
5.) FRONT RAISE CHEST FLY
6.) SKATERS
7.) CHEST PRE...

EQUIPMENT NEEDED: NONE
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) R HIP KICKERS
2.) L HIP KICKERS
3.) R HIP PIGEON
4.) L HIP PIGEON
5.) CALF ROCKERS
6.) HAMSTRING ROCKERS
7.) R/L CHILDS POSE
8.) COBRA
9.) GROIN
10.) STS KNEELS
COOL DOWN

DIS...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) x4 PUSH UPS x8 MOUNTAIN CLIMBERS
2.) BASIC HOP
3.) WEIGHTED THROW DOWNS
4.) RIGHT TO LEFT
5.) R SIDE HIP DIP
6.) SPEED SKIPPES
7...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) DL TO SQUAT
2.) TRAVEL SKIPS
3.) DB CURL TO FRONT RAISE
4.) X8 JUMPS TO UP/DOWN
5.) WALKING THRUSTER
6.) 8 HIGH KNEES X8 SKIPS
7...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) FRONT SQUAT TO STEP BACK LUNGE
2.) SKIPS
3.) WEIGHT HELD HIGH KNEE DRIVERS
4.) 8 HOPS 8 SKIPS
5.) ALT ROW TO BACK EXTENTION
6.) ...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1 ( 2 ROUNDS)
1.) R STEP UP L KNEE LIFT
2.) BICEP CURL TO LAT. RAISES
3.) L STEP UP R KNEE LIFT
4.) BACK FLYS
5.) V STEP
6.) PLANK SHOULDER TAPS

CIRCUIT 2 (2 ...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1 ( 2 ROUNDS)
1.) R STEP UP L KNEE LIFT
2.) BICEP CURL TO LAT. RAISES
3.) L STEP UP R KNEE LIFT
4.) BACK FLYS
5.) V STEP
6.) PLANK SHOULDER TAPS

CIRCUIT 2 (2 ...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1 (2 ROUNDS)
1.) ALT DOWN DOG
2.) R CALF
3.) L CALF
4.) CHILDS POSE
5.) GROIN OPENER
6.) LONG SEATED HS BENDS

CIRCUIT 2 (2 ROUNDS)
1.) PRONE TO HIP OPENER R
...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1 ( 2 ROUNDS)
1.) X8 BASIC STEP X8 JOGS
2.) THRUSTERS
3.) X8 RUNS TO R/L TOUCHDOWNS
4.) X4 BICEP X4 TRICEP
5.) CENTER RUNS ALT. LEAD R/L
6.) ABDUCTION TO EXT ...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1 ( 2 ROUNDS)
1.) R/L BASIC STEP UP
2.) WIDE/NARROW WEIGHTED SQUAT
3.) UP/DOWN JOGGERS
4.) R BULGARIAN SS
5.) R/L STEP UP KICK OUT
6.) R BULGARIAN SS

CIRCUIT...

You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
WARM UP

CIRCUIT 1 (2 ROUNDS)
1.) X8 HIGH KNEES TO X8 CLAP UNDERS
2.) REVERSE LUNGE + CURL

CIRCUIT 2 (2 ROUNDS)
1.) R/L HOOK TO LATER...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1 (2 ROUNDS)
1.) R/L BASIC STEP UP
2.) SUMO SQUAT TO CURL
3.) UP/DOWN JOGGERS
4.) 1-1-2 ROW
5.) ALT STEP UP FRONT KICKS
6.) 1-1-2 BACK FLYS

CIRCUIT 2 (2 ROUN...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1 (2 ROUNDS)
1.) R/L BASIC STEP UP
2.) ALT TANGO STEP
3.) R/L TRIPLE CORNER STEP UP
4.) L STEP (R)
5.) L STEP (L)
6.) ALT HAMSTRING HOLD TO BASIC KNEE

CIRCUI...

You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
WARM UP

CIRCUIT 1 (2 ROUNDS)
1.) X3 PUNCH HIGH TO X1 LOW (R)
2.) X3 PUNCH HIGH TO X1 LOW (L)

CIRCUIT 2 (2 ROUNDS)
1.) SINGLE ARM SI...

You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
WARM UP

CIRCUIT 1 (2 ROUNDS)
1.) BOB & WEAVE + ALT PUNCHES
2.) ALT 4 BLOCKS B&W

CIRCUIT 2
1.) 4 ALT UPPERCUTS + 4 B&W
2.) 4 HOOKS + ...

You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
WARM UP

CIRCUIT 1 (2 ROUNDS)
1.) R/L CROSS PUNCH + LUNGE (x4)
2.) x4 SQUATS X4 FRONT PUNCHES

CIRCUIT 2 (2 ROUNDS)
1.) R/L ALT KICKS
2...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1
1.) R STEP UP L OVER
2.) L STEP UP R OVER
3.) LATERAL LUNGE STEP TAPS
4.) 4 R/L KNEE DRIVES
5.) ALT LEG ABDUCTION
6.) DOUBLE R/L STEP OVER

CIRCUIT 2
1.) STE...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1
1.) STEP UP/DOWN ALT KNEE UP
2.) THRUSTERS
3.) H STEP ACROSS (x2) JACKS
4.) TRICEP KICK BACKS
5.) STEP UP ALT DOUBLE PULL
6.) SERVERS

CIRCUIT 2
1.) CORNER +...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1
1.) JACKS (+ TAP STEP)
2.) CURTSY LUNGE TO SQUAT
3.) STEP OVER CROSS TO PRESS
4.) PLANK MOUNTAIN CLIMBERS
5.) STEP UP BUTT KICKS
6.) SQUAT SLAMS

CIRCUIT 2
1...