“Kickboxing Circuit:Ram-Style”

Warmup:

1.100 ball crunches

1. 3 minutes on heavy bag
2. 25 Jumping Jacks
3. 25 crunches
4. 25 squats
5. 25 pushups

Main:

3 rounds of shadow boxing for 3 minutes for each round with 30 seconds alternate kettle bell swings between each round

3 rounds of heavy bag for 3 minutes each round with 60 seconds of ball crunches

3 rounds of top-batas for two minutes each round

1st Round-Push-ups

2nd Round-squats

3rd round-crunches

Cool-down:

8 minutes of crosstrainer

“100 Circuit and Cardio Kickboxing”

Main: Each series will have 5 cycles, and 20 reps for each exercise

Series 1 ( Arms)

1. Pre-exhaustions- Total Gym Shoulder Rotations for 10 reps, and EZ bar shoulder press on ball for 10 reps
2. 21s
3. Total Gym Triceps Extension

Series 2 ( Chest, Back, Core, and legs)

1. Alternate Arm Kettlebell Swings with Squats
2. EZ bar bench press on ball
3. Total Gym Assisted Pull Ups
4. Ball Crunches

Cardio Kickboxing

3 rounds of 3 minutes each of shadowboxing with 30 seconds of alternate arm kettle bell swings

3 rounds for 3 minutes each of heavy bag with 60 seconds of ball crunches

“Cardio-Kickboxing Circuit”

Warmup:

3 minutes on bike

3 minutes on heavy bag

Main:

3 rounds of 3 minute shadowboxing with 60 seconds of crunches on ball

3 rounds of 3 minute hitting bag with 30 seconds of alternate arm kettle bell swing with squats

Circuit 1 ( 2 cycles with 20 reps for each exercise)

1. Total Gym Outer shoulder cable circles
2. Single Arm Kettlebell military press on ball
3. 21s
4. Total Gym Lying Tricep Extensions

Circuit 2 ( 1 cycle with 20 reps for each exercise)

1. EZ bar bench press on ball 
2. Total Gym Assisted Pullups
3. Alternate Kettle bell swings with squats
4. Crunches

Cooldown:

10 minutes on crosstrainer

"Almost 100 reps circuit"

“Nearly 100 Reps Circuit”

Warmup:

1. 3 minutes on bike
2. 3 minutes on heavy bag
3. 3 minutes of ball crunches with punches on bag
4. 3 minutes of alternate arm kettlebell swings

Main:

Arms, 4 cycles each, and 25 reps for each exercise

1. Dumbbell Plate Side Raises, or Total Gym Cable Side Raises
2. EZ Bar overhead press on stability ball, or Single Arm Kettlebell military raises on ball
3. Total Gym Cable Curls, or 21s
4. Overhead Kettlebell extension on ball

Chest and Back, 1 cycle, 25 reps for each

1. Total Gym Cable Press
2. EZ Bar bent over rows