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***THINGS I LOVE FOR MY WORKOUTS***

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PREWORKOUT: http://amzn.to/2q1abW0

LIFTING/TRAINING GLOVES: http://amzn.to/2qXKnzc

SUSPENSION TRAINER: It's like the TRX but WAY better! http://amzn.to/2udVmWf

1000 Calorie Killer Kickboxing Mashup Series Workout No.11

No Equipment Needed!

Part 1: Warm up

Knees up
Lawn mower
Squat crosses
Squat Hooks
Squat Uppercuts
Jab, cross, jab, knee
Alternating knees
Alternating front kicks
Alternating side kicks
Alternating back kicks
Roundhouse L
Roundhouse R
Jab cross jab knee jack (alternating sides)

Part 2: 40/40 Kickboxing HIIT intervals

"Off" interval is Jab, cross, jab, knee, jack (alternating sides)

1) 3 shuffle jabs, cross punch (alternate L&R)
2) Rapid fire roundhouse L
3) Rapid fire roundhouse R
4) Corner speed jab punches L
5) Corner speed jab punches R
6) Hook, upper, knee, front kick R
7) Hook, upper, knee, front kick L
8) Jab, cross, hook, uppercut, knee, front kick (or kick, jump kick same leg) R
9) Jab, cross, hook, upper, knee, front kick (or kick, jump kick same leg) L
10) Jab, cross, jab, knee, front, side, 2 punchdowns R
11) Jab, cross, jab, knee, front, side, 2 punchdowns L
12) 8 static sumo squat punches, squat jump
13) Jab, cross, jab, front R, back L
14) Jab, cross, jab, front L, back R
15) Uppercut, uppercut, knee, side kick (alternating)

Part 3: Abs Burnout: (12 reps each exercise)

1) Boat cross punches
2) Alt s. Leg pikes
3) Levitating sprinkler
S. S.leg pull ins w/ cross punches

Part 4: 40/40 HIIT intervals. Nonstop!

"Off" interval between ea/ exercise: Jab, cross, jab, front kick, jack (alternating sides)

1) Jab, cross, elbow strike, jack (alternating)
2) Jab, cross, jab, block R
3) Jab, cross, jab, block L
4) Jab, cross, jab, block, 2 punch downs, squat jump (alternating)
5) Jab, cross, jab, front R, back L, side R
6) Jab, cross, jab, front L, back R, side L
7) Jab, cross, jab, reverse lunge, knee R
8) Jab, cross, jab, reverse lunge, knee L
9) Jab, cross, jab, reverse lunge, front jump kick R
10) Jab, cross, jab, reverse lunge, front jump kick L
11) Uppercut, uppercut, knee, side (alternating L&R)
12) R jab, cross, hook, upper, R double-knee, R side-kick
13) L jab, cross, hook, upper, L double-knee, L side-kick
14) R jab, cross, jab, knee R, side kick R, 2 punchdowns R
15) L jab, cross, jab, knee L, side kick L, 2 punchdowns L
16) Jab, cross, jab, front R, back L, side L
17) Jab, cross, jab, front L, back R, side R

******
FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercises shown.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.