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Challenging Workout Routine

I created a workout that was quite intense that I wanted to post here for others to learn. 

For your warmup, perform the following:
Jump rope for 30 seconds
Sprawl and perform alternating jab /cross combinations
Jump rope for 30 seconds
Sprawl and perform alternating front kicks
Jump rope for 30 seconds
Pushups for 30 seconds
Crunches for 30 seconds
Squats for 30 seconds
Kip ups for 30 seconds

Perform stretches for legs and arms. 

Beginning of your workout routine
Perform 10 slow front kicks
Perform 10 slow round kicks
Perform 10 slow side kicks

During this portion of the workout, we’ll be performing combinations (note: this workout can be performed with a partner with pads, or by yourself):
Workout #1
Block a jab
Jab / Cross
Block a Hook
Hook / Cross
Perform 10 repetitions up to 6 sets.  Work on both stances

Workout #2
Lead Hook / Back Hook
Jab / Cross
Side Block a Hook
Cross
Perform 10 repetitions up to 6 sets.

 Workout #3
Lead Round Kick
Jab / Cross
Perform 10 repetitions up to 6 sets.

Workout #4
jab / cross / hook / backfist / back punch / back fist / hook / knee strike

Workout #5
Knee Strike / Lead Elbow (across) / Back Elbow (downward motion)

Cardio
For 5 minutes, run.  After each minute, increase your speed by 1 mph.

Strength
Core Workout – Perform six sets of 10 repetitions on crunch machines.
Alternatives:
Work on dumbbell or weight training in a select area of your body.  It could be your arms, back, chest, or core.

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