Скачать или смотреть ILKB at home workout with John 06/27/2020

1. 2 minutes - Jog (3X - Stop and drop for 15 sec. of Shoulder Taps)

2. 30 sec: Jumping Jacks, Squats w/ a Front Kicks, Reverse Lunges, Surrenders (X2)

3. 30 sec: Shoulder Taps, Diamond Pushups, Hollow Hold, Flutters

4. 30 sec: Plank w/ In and Out Feet, Wide Arm Pushups, Scissors, Leg Lifts

5. Repeat 3-4

6. Burpees to the finish! (You choose the variation!)



Focus: The cross punch should be level with, not punching up or down from your shoulder. FK vs. SK - the direction of the body, where the knee comes up to, and which way the body is leaning.
1. Jab, Cross, Cross /Halfway - Jab, Cross, Body Cross – Hollow Hold

2. Cross, L Up, L Hook, Cross – Heel Touches

3. LFK, Jab, Cross, L Hook, R Sidekick – Flutter Kicks

4. Jab, R Hook, Cross, L Sidekick, RFK – Heel Touches

5. Jab, R Knee, L Hook, R Up, LFK – Scissor Kicks

6. L Hook, Cross, L Sidekick, R Sidekick, L Knee
Speed Round: 30 sec. LSK, LFK, 30 sec. RSK, RFK


CONDITIONING:
30 Sec. 2 Surrenders/2 Froggies, 30 Sec. 2 Situps, 2 Leg Lifts (2X)