Aerobic Dance
Recommended program Nonstop
Nonstop Kickbox Dance 20
Punch and kick to the beat for 20 minutes straight: jab-cross combos, hooks, uppercuts, kicks and knee strikes linked by boxer footwork. A fun way to let off steam.
21exercises
20min
21sets
0Done ×
Training flow
Warm-up 3 exercises
Aerobic March
1 sets
60s
Full Body
rest 0s
Boxer Step-Drag Footwork
1 sets
60s
Calves
rest 0s
Speed Bag Step-Touch
1 sets
60s
Shoulders
rest 0s
Main 15 exercises
Jab-Cross with Stance Switch
1 sets
60s
Full Body
rest 0s
Double Jab Step-In Cross
1 sets
60s
Full Body
rest 0s
Jab-Cross-Hook Combo
1 sets
60s
Full Body
rest 0s
Alternating Hooks with Pivot
1 sets
60s
Obliques
rest 0s
Knee-Bounce Uppercuts
1 sets
60s
Shoulders
rest 0s
Hook-Uppercut Combo
1 sets
60s
Shoulders
rest 0s
Bob and Weave
1 sets
60s
Quadriceps
rest 0s
Front Kick with Punch
1 sets
60s
Full Body
rest 0s
Front Push Kick (Teep)
1 sets
60s
Quadriceps
rest 0s
Chambered Side Kick
1 sets
60s
Abductors
rest 0s
Clinch Knee Strike
1 sets
60s
Abs
rest 0s
Jab-Cross Knee Combo
1 sets
60s
Full Body
rest 0s
Double Knee Strike
1 sets
45s
Abs
rest 0s
Horse Stance Punch-Out
1 sets
45s
Quadriceps
rest 0s
Overhead Punch-Up Pivot
1 sets
60s
Shoulders
rest 0s
Cool-down 3 exercises
Aerobic March
1 sets
60s
Full Body
rest 0s
Standing Upper Back Stretch
1 sets
30s
Upper Back
rest 0s
Standing Forward Fold
1 sets
30s
Hamstrings
rest 0s