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Cardio Kickboxing

Cardio Kickboxing . “Dixon Style”. I Gotta Feeling.

vernon-reese
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Cardio Kickboxing

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  1. Cardio Kickboxing “Dixon Style”

  2. I Gotta Feeling 1. CURL-UPS WITH HIGH 10’S2. JACKS FOR CARDIO3. PLANK POSITION 4. HOT HAND PUSHDOWNS/PUSHUPS5. SEATED TOE TOUCHES6. SEATED CROSS LEGGED GLUT CHALLENGE WITH PARTNER7. UP DOG/DOWN DOG 8. STANDING TOE TOUCHES 9. ACTIVE SQUAT/HOLD SQUAT 10. FLOOR JIVE…5 CLAPS, 5 FLOOR SLAPS, 4-4, 3-3, 2-2, 1-1 HEY! REPEAT

  3. Fire Burning • SLIDE 3/TAP • SLIDE 3/TAP • BACK 4 • TAP RIGHT FOOT FORWARD • TAP LEFT FOOT FORWARD • V STEP • V STEP • RIGHT FOOT (FRONT, BACK, JUMP TURN RIGHT)

  4. Dynamite • SLIDE 3/TAP • SLIDE 3/TAP • BACK 4 • TAP RIGHT FOOT FORWARD • TAP LEFT FOOT FORWARD • V STEP • V STEP • RIGHT FOOT (FRONT, BACK, JUMP TURN RIGHT)

  5. Upper Body Techniques • Jab-straight, quick punch to the front. Don’t lock elbow. • Punch-to the front and bring arm back behind shoulder and extend. • Uppercut-drop elbow, pivot hips and drive up in front of the body • Hook-drop elbow, pivot hips and drive up in front of the body to event with the shoulder • Cross-punch to the front and across body

  6. Lower Body Techniques • Front snap-extend the knee, then foot, and press the ball of your foot forward with the heel leading. • Roundhouse kick-turn supporting foot out and away from kicking leg, lift kicking leg up to meet calf to the hamstring and bring leg forward. • Slide snap-turn supporting foot out and away from kicking leg, lift kicking leg up and out leading with the heel of the foot.

  7. Lower Body Cont…. • Knee block-lift lef with knee bent to just above the hip level. • Knee strike-reach for head and bring knee and head together • Hitchkick-lift knee up and kick opposite leg in the air.

  8. Combo 1 • Right-jab, jab, jab, punch x4 • Jack, Jack, Jack, Jack x1 • Left-jab, jab, jab, punch x4 • Jack, Jack, Jack, Jack x1 • Right-Shuffle, shuffle, shuffle, sidekick x1 • Left-Shuffle, shuffle, shuffle, sidekick x1 • Right-Shuffle, shuffle, shuffle, sidekick x1 • Left-Shuffle, shuffle, shuffle, sidekick REPEAT ALL

  9. Combo 2 • Right-hook, hook, hook, punch x4 • Quickhops x4 • Left-hook, hook, hook, punch x4 • Speedbags x8 • Boxer shuffle x8 • Bob with Uppercuts x8 • Speedbags x8 • Boxer Shuffle x8 • Bob with Uppercuts x8 REPEAT ALL

  10. Combo 3 • Uppercuts x8 • Jacks x8 • Uppercuts x8 • Jacks x8 • Front Snap x8 • Knee Block x8 • Hook x8 • Cross x8 REPEAT ALL

  11. Combo 4 • Traveling forward (when you get to the front of the room, sprint to the back) • Kneestrikes x8 • Front snaps x8 • Jacks x8 • Uppercuts x8 • Crosses x8 (REPEAT ALL)

  12. Combo 5 • Right-cross, cross, cross, kneestrike x4 • Left-cross, cross, cross, kneestrike x4 • Bob and weave with uppercuts x8 • Right-jab, jab, jab, right foot snap x4 • Left-jab, jab, jab, left front snap x4 REPEAT ALL

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