This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) SUMO DEADLIFT
2.) ALT GET UP
3.) DBL WEIGHT THRUSTER
4.) R/L SIDE LUNGE KNEE DRIVER
CIRCUIT 2: (8 MINUTES)
1.) R/L WEIGHTED LATERAL LUNGE
2.) BACK STEP FRONT KICK R/L x2
3.) OH TRICEP PULSES (ALT STANCE)
4.) DBL PULSE SQUAT TO OBLIQUE LEG PULSE
CIRCUIT 3: (8 MINUTES)
1.) R SIDE WEIGHTED AB LOWER
2.) L SIDE WEIGHTED AB LOWER
3.) FAST FEET SWITCHES x4
4.) BENT OVER TRICEP PULLS x4
CIRCUIT 4: (8 MINUTES)
1.) WEIGHTED GLUTE BRIDE
2.) SUPINE ALT KNEE DRIVE
3.) FOREARM COMMANDOS
4.) x2 PUSHUP x2 GET UPS
COOL DOWN
Disclaimer:
All information provided by Ragamuffin Fitness is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.
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Semi-Serious Kickboxing Day 10
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
1.) ALTERNATING FRONT KICKS
2.) R/L DOUBLE PUNCHES
3.) X4 JABS TO ALT 4X KICKS
4.) CRISS CROSS SQUAT WITH ARM BLOCK
5... -
20 Minute Stackable / FLOOR MOBILITY ...
5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
CIRCUIT 1 ( 2 ROUNDS)
1.) R/L SIDE NECK BENDERS
2.) FWD/BACK NECK BENDERS
3.) TABLE TOP CAT/COW
4.) TABLE TOP THREAD THE NEEDLE R
5.) TABLE TOP THREAD THE NEEDLE L
CIRCUIT 2 ( 2 ROUNDS)
1.) WIDE SEATED S... -
20 Minute Stackable / FLOOR STRETCH /#12
5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
CIRCUIT 1 (2 ROUNDS)
1.) SEATED CAT COW
2.) SEATED R ROTATIONS
3.) SEATED L ROTATIONS
4.) QL R & L
5.) LONG LEGGED HAMSTRING
CIRCUIT 2 ( 2 ROUNDS)
1.) TABLE TOP CAT COW
2.) CHILDS' POSE
3.) HALF CHILDS P...
