AFS Kickboxing Heavy Bag Workout

0:00-1:00- Intro Credits

1:00-3:39

WARMUP

jumprope or jumping jacks

Pushups

Low pushups

Squats (no weight)

forward lunges

rear lunges

jumprope or jumping jacks

3:40-9:00

STRETCHING

side kick stretch- both sides

lunge stretches

calf stretches

standing quad/glute stretches

run in place-knees up

stutter run/squat thrusts

jumping jacks-quickly

rotating hip stretch

hamstring stretches

full squats w/various arm rotations

9:00-11:20

ROUND 1

Single & double round kicks-heavy bag

knees to bag

pushups

mountain climbers

11:21-16:00

ROUND 2

Left switch kick/cross-hook-cross/

round kick combination

knees to bag

continuous jab cross

continuous uppercuts

double uppercuts

double hooks

double jab/double cross

knees to bag

pushups

low-end pushups

lunges-jump&swtich

lunges- double on each side

16:01-21:30

ROUND 3

Push kick/round kick combinations

(both sides)

Adding in cross-hook cross

squat climbers w/push up & jump

full sqauats

low-end squats

mid level-squats

21:31-26:29

ROUND 4

left/right snap kick combinations

w/freeform boxing combinations.

into continuous jab/cross

continuous uppercuts

knees to bag

26:30-30:10

ROUND 5

power round kicks- max power

pushups

abs (bicycles-Vsits-flutter kicks-leg

lifts)

30:11-33:00

ROUND 6

freestyle boxing w/footwork

33:10-36:55

ROUND 7

all kicks-freestyle

pushups

down dog/up dog pushups

double lunge jumps

36:56-40:45

ROUND 8

boxing- speed focus

(all combinations)

pushups

full squats

pushups (again!)

run in place- knees up

squat thrusts

40:46-44:05

ROUND 9

speed kicks

pushups

full squats

jump squats (touch the floor-touch the

ceiling)

44:06-47:45

ROUND 10

boxing - power combinations - focus

on double punches

8 count bodybuilders ( a la Terminator

Thrusts)

47:46-50:00

ROUND 11

kicks above waist (no "kicks to the legs)

shadowbox

50:01-52:59

ROUND 12

all combinations

shadowbox (keep good form)

53:00-56:39

ROUND 13

thai boxing- includes knees and elbows

pushups

56:40-58:15

to the mat for:

punching situps

reverse crunches

oblique crunches

v-ups

58:16-63:00

STRETCHING

butterfly stretch

hamstring/calf stretches

yoga-style twist stretch

knee to chest stretches

various other stretches

Available only on VHS. Shot using a

hand-held video camera in a live-class

setting. Students range in ability from

beginner to advanced.

This is a very tough tape, and currently

my favorite kickboxing workout.

Belton