This kickboxing workout and squat challenge video combines cardio kickboxing drills and 12 varieties of squats all in one workout. There is no warm-up component added, so be sure to warm-up for at least 5 minutes prior to starting this workout.
There are 12 x 2 minute rounds with 15 sec rest period between every round.
Each round is broken into 4 segments: 30 sec kickboxing drill leading with the left side, 30 sec squat interval, 30 sec kickboxing drill leading with the right side and 30 sec squat interval.
You can use a kettle bell or dumbbell to increase the resistance while performing the squat intervals.
Here is the breakdown:
Round 1: jab/cross/step forward/step back
regular squats
Round 2: Jab/cross/front leg snap kick
jump squats
Round 3: 2 alt hooks/2 alt upper cuts
side to side squat/touch the floor
Round 4: Alt elbow strike/rear leg push kick
squat with alt knee strike
Round 5: Double jab/low elbow strike
4 moving sideways squat left and right
Round 6: Front leg snap kick/rear leg toe tap and touch the floor
Goblet squats
Round 7: Double hook/roundhouse kick
squat and alt snap kick
Round 8: Front leg push kick/rear leg back kick
One leg squat
Round 9: Alt fist strike/4 shuffles
Narrow squats
Round 10: Front leg knee strike and snap kick/4 upper cuts
Sumo squats
Round 11: Double jab/cross/side kick
squat and butt squeeze
Round 12: Kung-fu style round:
Punches
Horse stance
Enjoy your workout and be sure to visit http://gosiacanofitness.com/
