AFS Kickboxing Heavy Bag Workout

Scott Elliot
Year Released: 2003

Categories: Boxing/Kickboxing/Martial Arts



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0:00-1:00- Intro Credits

1:00-3:39
WARMUP
jumprope or jumping jacks
Pushups
Low pushups
Squats (no weight)
forward lunges
rear lunges
jumprope or jumping jacks


3:40-9:00

STRETCHING
side kick stretch- both sides
lunge stretches
calf stretches
standing quad/glute stretches
run in place-knees up
stutter run/squat thrusts
jumping jacks-quickly
rotating hip stretch
hamstring stretches
full squats w/various arm rotations

9:00-11:20

ROUND 1
Single & double round kicks-heavy bag
knees to bag
pushups
mountain climbers

11:21-16:00

ROUND 2
Left switch kick/cross-hook-cross/
round kick combination
knees to bag
continuous jab cross
continuous uppercuts
double uppercuts
double hooks
double jab/double cross
knees to bag
pushups
low-end pushups
lunges-jump&swtich
lunges- double on each side

16:01-21:30
ROUND 3
Push kick/round kick combinations
(both sides)
Adding in cross-hook cross
squat climbers w/push up & jump
full sqauats
low-end squats
mid level-squats

21:31-26:29
ROUND 4
left/right snap kick combinations
w/freeform boxing combinations.
into continuous jab/cross
continuous uppercuts
knees to bag

26:30-30:10
ROUND 5
power round kicks- max power
pushups
abs (bicycles-Vsits-flutter kicks-leg
lifts)

30:11-33:00
ROUND 6
freestyle boxing w/footwork

33:10-36:55
ROUND 7
all kicks-freestyle
pushups
down dog/up dog pushups
double lunge jumps

36:56-40:45
ROUND 8
boxing- speed focus
(all combinations)
pushups
full squats
pushups (again!)
run in place- knees up
squat thrusts

40:46-44:05
ROUND 9
speed kicks
pushups
full squats
jump squats (touch the floor-touch the
ceiling)

44:06-47:45
ROUND 10
boxing - power combinations - focus
on double punches
8 count bodybuilders ( a la Terminator
Thrusts)

47:46-50:00
ROUND 11
kicks above waist (no “kicks to the legs)
shadowbox

50:01-52:59
ROUND 12
all combinations
shadowbox (keep good form)

53:00-56:39
ROUND 13
thai boxing- includes knees and elbows
pushups

56:40-58:15
to the mat for:
punching situps
reverse crunches
oblique crunches
v-ups

58:16-63:00
STRETCHING
butterfly stretch
hamstring/calf stretches
yoga-style twist stretch
knee to chest stretches
various other stretches

Available only on VHS. Shot using a
hand-held video camera in a live-class
setting. Students range in ability from
beginner to advanced.

This is a very tough tape, and currently
my favorite kickboxing workout.

Belton

Instructor Comments:
Drill Instructor Style

belton

12/15/2003