Frog Pond Friday Back Blast
October 6, 2017
Lifeway Ladies Workout Saves the Day
October 6, 2017

Kickboxing Remix

  • When: 10/06/2017
  • Q: Jayhawk
  • Pax: Avon, Fighter, Colt, Shaker, Sherpa, Sync, Tide, Dawg

Kickboxing Remix

Warm-up:
10 shoulder rolls forward and back
10 large arm circles forward while marching
10 large arm circles backward while opening hips
10 each side arms straight ahead and open the door (twist at hips and reach behind)

Main Body workout:
10 high knees
10 butt kickers
Runners – Left knee to Right elbow X 15 right knee to left elbow X 15
15 plank jacks
15 push ups
Corkscrews – twisting at the hips to the right 3 times then squat and jump up repeat on left side X 10 each side
Neutral boxing stance and upper cut X 15 each side
15 squat and hook
15 squat and double hook
15 squat and touch ground and cross
Fast feet jab x 15
10 inchworm down and bring knees one at a time to elbows and walk it back up
15 each side front kick
10 each power lunge
Boxer stance jab, cross, duck 15 each side
20 Russian twists
15 reverse table and alternate touch knees with hand
Air jump rope
Air jump rope with high knees
Speed back 20
Air jump rope
Air jump rope with high knees
10 side kicks each side
10 rear kicks each side
Burpee Big 6 – down for burpee and up to cross, cross, upper cut, upper cut, hook, hook X 10
20 mountain climbers
15 push ups
10 heel touches each side
10 big girl sit ups
Last 5 minutes went around the circle for each PAX to choose their favorite exercise for us to do.
10 Burpees
10 inchworms
10 swimmers
1 lap around the parking lot
10 heel taps
1 minute plank

Devotion (from the Daily Bread):
He shielded him and cared for him….like an eagle that….hovers over its young. Deuteronomy 32:10-11

 

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