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February 6, 2022

Ready to knockout this combat workout? Plenty of jabs, kicks and unsuspecting swift manoeuvres with maximum follow through to challenge your ‘opponent!’

This is a high intensity cardio session for you to thoroughly enjoy! Embrace this combat mentality and imagine taking your opponent by surprise!

Aiming to be as precise with those movements whilst direct with speed!

And unless you participate in regular combat training, don’t be too focused on which arm to jab with or height of kick… aim for speed and directness!

And what We made the intention…. Having fun! We absolutely loved this workout!

This workout was based on feedback within the recent Community post and many of you kindly shared you love overwhelmingly supersets within HIIT, combat workout and pyramid training so thank you for all of your wonderful comments and suggestions!

The timer will be on for 20 seconds per exercise and we simply perform each exercise twice! Many of the exercises involve performing on one side, then the next exercise will be the opposite side!

There will be 10 seconds rest inbetween each exercise!

The staple will appear 5 times in total!

JAB
SWITCH SIDE!

CROSS JAB
SWITCH SIDE!

JAB, CROSS
SWITCH SIDE!

UPPER CUTS
UPPER CUTS

STAPLE:
NINJA SQUAT TO ROTATIONAL JAB
SWITCH SIDE!

RAINBOW KICK (one side)
SWITCH SIDE!

X2 SHUFFLE TO KNEE DRIVE
SWITCH SIDE!

KNEE DRIVE TO KICK
SWITCH SIDE!

LUNGE TO KICK
SWITCH SIDE!

STAPLE:
NINJA SQUAT TO ROTATIONAL JAB
SWITCH SIDE!

SIDE KICK (one side)
SWITCH SIDE!

SPRAWL TO ALTERNATING KICK
SPRAWL TO ALTERNATING KICK

DROP TO KICK THRU (one side)
SWITCH SIDE!

STAPLE:
NINJA SQUAT TO ROTATIONAL JAB
SWITCH SIDE!

SPRAWL TO ALTERNATING NINJA SQUAT
SPRAWL TO ALTERNATING NINJA SQUAT

HOOK (one side)
SWITCH SIDE!

UPPER CUT, HOOK
SWITCH SIDE!

FORWARD SPEED BAG
FORWARD SPEED BAG

HIGH KNEES
HIGH KNEES

STAPLE:
NINJA SQUAT TO ROTATIONAL JAB
SWITCH SIDE!

REVERSE SPEED BAG
REVERSE SPEED BAG

ALTERNATING JABS
ALTERNATING JABS

SIT UPS
SIT UPS

SIT UP TO ROTATION PUNCHES
SIT UP TO ROTATION PUNCHES

STAPLE:
NINJA SQUAT TO ROTATIONAL JAB
SWITCH SIDE!

SIDE KNEE LIFT TO EXTENSION
SWITCH SIDE!

MOUNTAIN CLIMBERS
MOUNTAIN CLIMBERS

FINISHER!

100 x JAB FINISHER!

20 x JAB, CROSS JAB
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

20 x ALTERNATING JABS!

Strike hard!

Protect yourself!

Remember that element of surprise!

Importance of swift movements!

And most importantly, have so much fun!!

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Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: youtu.be/SyhUwhh2t-w

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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