Fire & Flow #4 Cardio HIIT + Extended Stretch Kickboxing Workout Class 46 minutes

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Equipment:
Mat
Water
SWEAT TOWEL! 💦💦💦

The workout:

Warm-up

Cardio HIIT (3 circuits)
Each circuit:
Ex 1: 45 sec
Rest: 15 sec
Ex 2: 45 sec
Rest: 15 sec
Ex 3: 45 sec
Rest: 15 sec

Ex 1: 30 sec
Rest: 10 sec
Ex 2: 30 sec
Rest: 10 sec
Ex 3: 30 sec
Rest: 10 sec

Ex 1: 20 sec
Rest: 5 sec
Ex 2: 20 sec
Rest: 5 sec
Ex 3: 20 sec

Rest: 45 sec
Core Circuit (2 laps, 30 seconds work/10 seconds rest)

Stretch: 35 seconds per stretch/side

Exercises:

Kick Hiit Circuit 1:
1. Leap, shuffle back, 2 kicks
2. 2 Knees, 2 hooks
3. Uppers squat jump turn

Kick Hiit Circuit 2:
1. 2 Side leaps, burpee, 2 side kicks, burpee
2. 2 knees, jab-jab
3. Elbow, elbow speed bag

Kick Hiit Circuit 3:
1. 2 High low punch, front kick, crescent kick
2. Cross, Knee, Cross, Cross-Up
3. Reverse Elbow, side kick

Core
1. Alt kick punch seated
2. Plank instep tap
3. V-situp + open up
4. plank shoulder tap + pendulum plank

Stretch: (35 seconds each/each side where applicable)

Bed Stretch

Cobra/Abs

Childs Pose

Seated 90/90 Hips

Neck

Chest

Scorpion

Prone quads

Pigeon

Low Lunge

Hamstrings

Hip Flexors

Calves

Hang


Take your time. Take breaks as needed. Modify moves. DO YOUR BEST! I don’t own the rights to the music.

This class is a new format that combines HIIT Cardio and extended stretching. This total body workout will leave you feeling accomplished and refreshed! Check out my other workouts and programs and follow along with me as we get STRONGER TOGETHER! I urge you to follow one of these programs and challenge yourself each day (YOUR challenge, YOUR body! Do what feels right to you!) I think you will feel so strong and empowered! YOU ARE AMAZING! So Let’s Do This!!!

DISCLAIMER: Janine Peterson/Sweat with Janine strongly recommends that you consult your physician before starting any exercise program.
You should be in good physical and mental condition and be able to participate in the exercises. You should be aware and understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Janine Peterson/Sweat with Janine from any and all claims or causes of action, known or unknown, arising out of Janine Peterson/Sweat with Janine’s negligence.

4/8/23