Cardio Kick Choreography (Group X Class with bags)

warm up (2 songs -fast forward to end of 2nd):
shoulder roll w bob
punches walking w bob/ walk (1,2,3,punch)
*march 2, 3, knee
singles
8's each side
hold- clap clap - kick it out- arm circles/ hams stretch
toe down
reach and pull
speed bag forward, stretch it back
lawnmower side
side to side
repeat other side from *

(this video isn't me-- this is a warm-up idea)

cardio kick (3 songs):
jab cross hook up knee knee (2nd knee into kick)
alt w speed bags and jab jack and double walk cross

jab jab cross upper front knee back knee
alt walk 2-3- knee

walk 2-3 elbow up, elbow over
alt walk w knees
triple jab jack or hi low

(another good video for the warm up and cardio portions)

on the bags muay thai style (4 songs):
jab cross hook 2 kicks (modification: knees)
jab jack

jab jab cross upper 2 kicks
skip knees

elbow up, elbow over, knee knee
triple jab jack

freestyle on bag

(Muay Thai video for you)

calisthenics (2 songs- fast forward to end of 2nd) :
push ups (moving) (modification: wall push ups)
burpees (modification: touch floor, come up)
air squats

sit ups
plank
can use swiss ball

stretching (1 song)

++++++++++++++++++++++++++++++++++++

After teaching the above class, but one song in air and one song on bag, I'd do the following instead next time:

warm up:

shoulder roll w bob
punches walking w bob/ walk (1,2,3,punch)
*march 2, 3, knee
singles
8's each side
hold- clap clap - kick it out- arm circles/ hams stretch
toe down
reach and pull
speed bag forward, stretch it back
lawnmower side
side to side
repeat other side from *

punches:

air:
jab jab cross
alt w triple jab cross (walk as triple jabbing, cross in place, go the other way)

bag:
jab jab cross
punch it out 30 sec.

air:
jab cross hook up bob bob
alt w jab jack

bag:
jab cross hook up
punch it out 30 sec.

add kicks:

air:
Muay Thai style air kicks off the beat/ at own pace
high low high low

bag:
jab cross hook 2 kicks
finish with 10/10 kicks

add push kicks (or low kicks if your bags are long enough) on bag
give time for freestyle
option: finish with 10/10 kicks

elbows:

air:
bob elbow up, elbow over
jab jack or football quick feet (judge class intensity)

bag:
elbow, push away, cross, 2 kicks
punch it out 30 sec

knees:

on bag:
knees- grab knee and knee like push kick
50 skip knees

put it all together:

freestyle on bag
idea: cross, front kick/ cross, back kick

finish with 50 skip knees

cool down with a swiss ball:
body weight squats (holding ball, raising it as you squat)
push ups (harder: hands on ball) (easier: feet on ball) (easiest: knees on ball)

dead bug with ball
reverse curls with ball
plank saw forearms on ball (harder is stir the pot) (easier is hold it steady)

stretching

Pin It