Aerobic Dance
Recommended program Nonstop
Kickbox Cardio Nonstop 30
A full kickbox cardio class with no breaks: punch combos, slips and blocks, hooks and uppercuts, push, side, roundhouse and back kicks, elbows and knee strikes, ending with a power finisher. Keep your guard up and keep moving for 30 minutes.
32exercises
30min
32sets
0Done ×
Training flow
Warm-up 4 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
Jab-Cross with Stance Switch
1 sets
60s
Full Body
rest 0s
Main 24 exercises
Double Jab Step-In Cross
1 sets
60s
Full Body
rest 0s
Jab-Cross-Hook Combo
1 sets
60s
Full Body
rest 0s
Slip and Counter Cross
1 sets
60s
Obliques
rest 0s
High Block and Counter
1 sets
60s
Shoulders
rest 0s
Alternating Hooks with Pivot
1 sets
60s
Obliques
rest 0s
Hook-Uppercut Combo
1 sets
60s
Shoulders
rest 0s
Knee-Bounce Uppercuts
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
Cardio Roundhouse Kick
1 sets
45s
Full Body
rest 0s
Cardio Back Kick
1 sets
45s
Glutes
rest 0s
Boxer Step-Drag Footwork
1 sets
60s
Calves
rest 0s
Horse Stance Punch-Out
1 sets
45s
Quadriceps
rest 0s
Lunge Power Cross
1 sets
60s
Quadriceps
rest 0s
Horizontal Elbow Strikes
1 sets
60s
Obliques
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
Jab-Cross Front Kick Combo
1 sets
45s
Full Body
rest 0s
Squat to Side Kick
1 sets
45s
Glutes
rest 0s
Punch-Up Jack
1 sets
45s
Full Body
rest 0s
Overhead Punch-Up Pivot
1 sets
60s
Shoulders
rest 0s
Cool-down 4 exercises
Step Touch with Row
1 sets
60s
Full Body
rest 0s
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
60s
Hamstrings
rest 0s