ILKB at home workout with John 08/11/2020

1. 2 minutes - Jog (add Side Shuffles, 3X - Stop for 10 sec. of Mountain Climbers)

2. 30 sec: Lateral Hops, Curtsy Lunges, In and Out Squats, “1 Side Lunge, 1 Squat”

3. 30 sec: Hollow Hold, Sit Ups, Bicycles, X Ups

4. 30 sec: Fly Away Pushups, Side Planks (15 sec. each), Wide Arm Pushups, Burpees

5. Repeat 2-4

6. 15 sec. Jumping Jacks, 45 sec: 1 Squat, 1 Jump Squat, 1 Burpee w/ a Pushup


Focus: Work on a strong exhale as you strike. Each technique gets its own breath to help make it sharper but also to keep you more relaxed throughout the combo.
1. Jab Cross / Last Minute: 4 JC – Twisting Hops

2. Jab, R Head Hook, L Hook, R Up – Sumo Squats

3. L Up, R Up, R Hook, LFK, RKnee – Twisting Hops

4. RFK, Cross, L Up, R Hook, LKnee – Sumo Squats

5. Jab, Cross, Jab, Cross, L Hook, 2 RKnee – Twisting Hops

6. 2 LKnee, R Up, L Up, R Up, L Up, R Hook
Speed Round: Alternating Double Front Kicks


CONDITIONING: (2X)
30 Sec. Around the World Lunges
30 Sec. 180 degree Pendulum Pushups