Jennifer Zelazny November 4, 2021 0 Comments Somedays throwing punches feels great but there is something to be said about adding in knees, elbows, and kicks. The Format This workout was done with three people – one holding a kick shield for the first grouping, and then mitts for the second two grouping. You could easily do this by yourself though with a bag or with a partner. (just make sure the person holding for the combinations knows how to properly catch everything) The Timing There are 15 rounds in total. Each round is 2 minutes and 30 seconds with a 20 second break between each round. You can break after 5 rounds or you can simply set the clock for 15 rounds. The Workout Group 1: Focus on really hard kicks and punches. This is all out/knockout power. This is not non-stop kicks or punches. It is about throwing true power shots, recovering, and keeping the same intensity. Back Leg Roundhouse kicks Front Leg Roundhouse kicks Hard Left Hand (Jab)/Step Left/Hard Left Hook Hard Right Hand (Jab)/Step Right/Hard Right Hook Front Leg Front Kick, Back Leg Roundhouse, then 1/2 through, Back Leg Front Kick, Front Left Roundhouse Kick Group 2: Have fun with the elbows. Work with landing them exactly where you want – and possibly stepping with them if needed. Jab/Cross/Cross/Jab Jab/Cross/Left Hook/Right Elbow Jab/Cross/Jab/Back Leg Roundhouse/Left Hook Jab/Cross/Right Uppercut/Left Elbow Jab/Cross/Right Hook/Front Leg Roundhouse/Right Hook Group 3: Add in the knees like you mean it. If you are working on a bag – make sure you stick the knee in the bag vs. grazing it. Jab/Cross/Left Hook Jab/Jab/Cross/Back Leg Knee/Back Leg Roundhouse Jab/Cross/Left Uppercut/Back Leg Roundhouse Jab/Cross/Front Leg Roundhouse/Front Leg Knee Right Uppercut/Left Hook/Cross/Front Leg Roundhouse Enjoy! Tagged: Elbow, Kicks, Knees Leave a Reply Cancel ReplyYour email address will not be published. Comment Name * Email * Web site Notify me of follow-up comments by email. Notify me of new posts by email. Δ This site uses Akismet to reduce spam. Learn how your comment data is processed.