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10-21-2016

HIIT and Kick: 20-Minute, Full-Body Kickboxing Workout

Jennifer Fisher

By Jennifer Fisher, TheFitFork.com

This 20 minute, high-intensity (HIIT-style) workout gives you heart-pounding cardio combined with working every muscle in the body. It’s a real calorie-torcher and a productive way to relieve stress before your day begins or as it ends.

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What you need: In addition to 20 minutes, you’ll need a visible clock with a second hand to keep track of the intervals / rounds. Also, you’ll need access to a free-standing punching bag or one that hangs low enough that you can throw punches from a seated, sit-up position.  Don’t forget to gear up with a pair of kickboxing, sparring or boxing gloves.

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Explanation of Rounds

Jab & Cross Punch:  Throw straight punch from front hand followed quickly by straight punch from back hand.

Round House Kick: Step forward with front leg and foot rotated outward as far as possible. Rotate hips and kick leg to shoulder height while lowering torso.

Upper Cut Punch: Throw a rising punch that moves upward with palms facing chest, alternate arms.

Sit Up with Hook Punch:  Sit with legs wrapped around bag base, lean back into prone position and then sit up quickly delivering a rounded punch to the bag with an arching motion with one arm, quickly followed by the other arm.

Jennifer Fisher is an enthusiastic Core Power fan and user. Along with being a contributor to the fairlife team, she’s a #FitFluential Ambassador, #IDEAfit Inspired Blogger and contributor at the Cooking Light Blogger Connection. Jennifer is also a fit food & healthy living guest speaker, competitive master’s runner, CrossFit enthusiast and mother of three teen boys! For more on Jennifer, visit her blog TheFitFork.com and follow her on TwitterFacebook and Pinterest.

 

We recommend that you consult with your physician before beginning any new exercise program. Only try this workout if you are heart healthy and in good physical condition. fairlife, LLC will not be responsible or liable for any injury or harm you sustain as a result of this workout. By voluntarily performing this fitness exercise, you assume the risk of any resulting injury, and agree to release and discharge fairlife from any and all claims or causes of action, known or unknown, related to this workout.

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