Class plan for a Kickboxing for Fitness Class

Warm up (10 Skipping (3 mintues) minutes)- Shadow boxing and kicking- jabs, crosses, uppercuts, hooks,

elbows, knees, front kicks) Push ups, sit ups, squats, lunges

Combinations- Double jab, cross) Double jab, cross, 2 right knees) Double jab, cross, 2 right knees, 2 left knees

Pyramid Exercise- 2 straights, 2 upper cuts, 2 right knees, 2 left knees) 4 straights, 4 upper cuts, 4 right knees, 2 left knees) 6 straights, 6 upper cuts, 6 right knees, 2 left knees)

8 straights, 8 upper cuts, 8 right knees, 2 left knees) 10 straights, 10 upper cuts, 10 right knees, 10 left knees) Work your way back down till 2.

Combination- Jab, cross, jab, right elbow) Jab, cross, jab, right elbow, left hook, cross) Jab, cross, jab, right elbow, left hook, cross, duck, cross

Cardio Routine- straight punches (20 seconds) 1 sprint, 2 push ups) uppercuts (20 seconds) 1 sprint, 4 push ups) straight punches up high (20 seconds) 1 sprint, 6 push ups) right knees (20 seconds) 1 sprint, 8 push ups) left knees (20 seconds) 1 sprint, 10 push ups

Combination- Jab, cross, left hook, right uppercut) Jab, cross, left hook, right uppercut, 2 right front kicks)

Jab, cross, left hook, right uppercut, 2 right front kicks, 2 left front kicks

Circle of Death- All participants are in a circle facing their partners. Boxers are on the outside of the circle. Instructor will call out a combination which will last for 20 seconds. When the instructor will call out run, the boxer will run the whole circumference of the circle and go back to its original partner and complete 1 push up.

Instructor will then call out another combination. Routine should last for no longer than 3 minutes.

Cool down - light jog/walk & strecthes