Cardio Kickbox Circuit Training Workout

Minute 1: Jog in place

Minute 2: Squat and jive

Lower your self to half-squat, your legs slightly wider than shoulder width, your fist held in front of your face and your forearms protecting your belly. Shift your body weight to your left leg and stand while leaning slightly to the left, straighten your right leg and tap it to the side. Reverse the movement and repeat on the opposite side.

Minute 3: Squat and jab, 30 seconds each arm

Turn your body sideways, and angle your torso so that you're facing one of your legs. Hold your fists in front of your face, shielding your torso with your forearms. Squat down, and as you rise from the squat, punch with the arm that's on the same side of the body as the leg you are facing. Continue squatting and jabbing until it's time to switch sides.

Minute 4: Squat and upper cut, alternating arms

With your legs and torso facing forward, lower yourself into a wide squat, your legs slightly wider than shoulder-width apart and your toes pointing outward. Turn your torso to the right as you tighten your abs and perform an upward angled punch across your body with your left arm. As you punch, raise yourself up slightly from the squat. Return to the starting position and repeat on the opposite side.

Minute 5: Boxer jump

Turn your body and torso to the side, holding your hands in front of your face, your forearms shielding your torso. Hop forward and backward, shifting your weight slightly from your front foot to your back foot. Try to stay on your toes throughout the exercise.

Minute 6: Wall squat 30 seconds; wall push-ups 30 seconds

Minute 7: Boxer jump and jab, 30 seconds each side Perform the boxer jump, and as you hop forward, jab out with your leading arm. Continue on one side for 30 seconds before switching.

Minute 8: Lunges, 15 seconds each side; bench dips 30 seconds

Minute 9: Jump rope

Minute 10: Squat and backward kick

Start in a half squat, your feet should be a shoulder-width apart and your fists are in front of your face. Lower yourself into a full squat and as you begin to rise, shift your weight to one leg and lift the other leg from the ground. Keeping your torso straight, lean forward and kick your lifted leg backward, extending your knee. Return the foot to the ground and continue squatting and kicking, alternating from one foot to the other.