Lift the right knee toward the chest, keeping the right foot flexed. Side kick: Start with fists by the chin and feet hip-distance apart.Return the leg quickly by bending the knee and placing the foot on the floor. Lift the right knee toward the chest and extend the knee to kick to the front, aiming with the ball of the foot. Front kick: Start with fists by the chin and feet positioned hip-distance apart.Keep the elbow slightly bent so the joint is not locked. Extend the lead hand straight out to the front, aiming with the first two knuckles of the fist. The only equipment you need is a pair of light- to moderate-sized dumbbells. Complete each exercise for 50 seconds followed by a 10-second rest to prepare for the next exercise. Perform each round twice before moving onto the next round. It consists of three rounds, each consisting of five exercises that are done consecutively. This workout alternates high-intensity cardiovascular drills with strength exercises to provide you with a fun total-body workout. Note: this workout is vigorous, so having previous experience with high-intensity cardiovascular drills is recommended. Interested in spicing up your workout this holiday season? Try this quick 30-minute indoor workout that will have you kicking and punching your way to your health and fitness goals.
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