10 Minute Kickboxing Fusion Workouts:

10 Minute Kickboxing Fusion Workouts:



Day 1:
There are 10 exercises below. You will go through each exercise for 1 minute with minimal rest.
As soon as your minute is up you will proceed to the next exercise and continue through each
exercise until the 10 minutes is up.

Rd1) Jumping Jacks - 1 Minute
Rd2) Squat to Punch - 1 Minute
Rd3) “T” Pushup - 1 Minute
Rd4) Reverse Lunge to Front Kick - 1 Minute
Rd5) Front Plank Hold - 1 Minute
Rd6) Ali Shuffle - 1 Minute
Rd7) Cross Body Mountain Climbers - 1 Minute
Rd8) Prison Squats - 1 Minute
Rd9) Side Plank Hold - 1 Minute (30 seconds per side)
Rd10) *Burpee/10 Punch Combo - 1 Minute
*Perform 1 Burpee and 10 Punches = 1 Rep

Day 2:
There are 10 exercises below. You will go through each exercise for 1 minute with minimal rest.
As soon as your minute is up you will proceed to the next exercise and continue through each
exercise until the 10 minutes is up.

Rd1) 10 Quick Feet/10 High Knees - 1 Minute
Rd2) Narrow Stance Squat - 1 Minute
Rd3) Close Grip Pushup - 1 Minute
Rd4) **Step Up to Front Kick - 1 Minute
Rd5) Spiderman Climb Reach - 1 Minute
Rd6) 4 Punches/2Knees - 1 Minute
Rd7) Lying Glute Raises - 1 Minute
Rd8) Prisoner Walking Lunges - 1 Minute
Rd9) Rocking Plank - 1 Minute
Rd10) Punching it out in Squat Position - 1 Minute
*If no weight or med ball is available do narrow stance squats
**If no step is available do split squats (30 seconds per side)

Day 3:

Rd1) *Ball Jacks - 1 Minute
Rd2) Elevated Pushups - 1 Minute (30 seconds per side)
Rd3) Squat to Uppercut - 1 Minute
Rd4) **Bent Over Row - 1 Minute (30 seconds per side)
Rd5) Mountain Climbers - 1 Minute
Rd6) Prisoner Squat to Calf Raise - 1 Minute
Rd7) Decline Pushups - 1 Minute
Rd8) Plank Punch - 1 Minute
Rd9) Ali Shuffle w/arms overhead - 1 Minute
Rd10) 3 Donkey Kicks per side/3 Burpee Combo - 1 Minute
*If you don’t have ball jacks do jumping jacks punching up
**If you don’t have weights do bent over rows w/ arms squeezing shoulder blades together

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