The easiest alternative is to run with weights in your hands for the same period of time. It's a comparable workout, since you're still working your entire body that way, and you're still weighing yourself down with the weights.
If you do want to do the kickboxing stuff, grab a pair of weights. It doesn't sound like much, but 2lbs on each hand is pretty heavy. We ran out of weights, so some of us used 5lbs, and we paid for it. That said, it's all about knowing the basic movements, and then combining them. There's also quite a bit of symmetry, so I only describe one side. Where applicable, just reverse which hand/leg/knee you use for the next set. Everything is for an 8-count (i.e., do it 8 times) unless it says otherwise.
Also, there's a "jump rope" break in between certain sets. This is more like jumping in place (sort of like shadowboxing, if you're familiar with the footwork). It's not quite rest, but it does break up the exercises so that you don't jump from one movement right into the next.
Warm Up
- 50 jumping jacks
- 3 sets of 10 air squats (stay down for 3 seconds on the last squat of each set)
- 3 sets of 10 bounce push ups
- 3 sets of 10 push ups
- 3 sets of 12 sit ups
- 3 sets of side-to-sides for 30 seconds
- 8 sets of 3 leg lifts (scissor kick on last lift of each set)
WoD
- Run with weights in your hands for 30 minutes
OR
- Shoulder rolls forward
- Shoulder rolls backward
- Bob-weave
- jump rope for 8 count
- Punch combinations (do entire set once, then repeat with hands/stance reversed)
- Left jab
- Left jab (double time)
- Right cross
- Jump rope for 8 count
- Left jab, right cross
- Left jab, right cross (double time)
- Left hook to body, left hook to head
- Jump rope for 8 count
- Right uppercut
- Left jab, right cross, left hook, right uppercut
- Jump rope for 8 count
- Ground & pound
- Ground & pound (double time)
- Jump rope for 8 count
- Kick combinations (do entire set once, then repeat with legs/stance reversed)
- Left lead kick
- Check kick with left
- Left rear kick
- Right side kick (to the right)
- Jump rope for 8 count
- Left push kick
- Right knee for 16 count
- Jump rope for 8 count
- Check kick, left push kick, right knee
- Left push kick, right rear kick
- Check kick, left push kick, check kick, right side kick
- Jump rope for 8 count
- Punch & kick combinations (do entire set once, then repeat with stance reversed)
- Left jab, right cross, right knee
- Left check kick, left push kick, right cross
- Right check kick, right side kick, left cross (to the right)
- Jump rope for 8 count
- Left jab, right cross, bob, weave, left hook, right hook, left uppercut, right uppercut
- Left jab, right cross, left hook, right hook, left uppercut, right uppercut, left push kick, right side kick, left side kick, right rear kick
- Jump rope for 8 count
- Technique (do 4 times, turn 90 degrees after each set)
- Speed bag with left
- Speed bag with right
- Speed bag with both hands ("roll" your hands)
- Strength (do 3 times, upping the tempo each time)
- Left jab, right cross
- Run in place
Exercises
- Bounce Push ups
Kneel on a mat, with your torso straight up in the air. Drop down as if you were doing push ups on your knees. Push off the ground to the original starting position. It's like a regular push up, but with a wider range of motion. - Side-to-sides
Sit up, and lift your legs a few inches off the ground. Tap the ground on either side of you for a single rep. Do as many reps as you can in 30 seconds. For added difficulty, add bicycle kicks. - Leg lifts
Lie down on your back. Put your hands behind your lower back for added support. Lift your legs up, and then bring them back down for a rep. On the third rep, keep your legs up in the air and do scissor kicks 3 times: move your legs forward/backward opposite from each other. So when your left leg moves forward, your right leg moves backward (and vice versa). - Bob-weave
It's like ducking and moving to the side at once. Your upper body should trace out a U shape in the air as you do this - the idea is to be able to duck under someone throwing hooks at your head. - Jab
Throw a punch with your lead hand. A good jab should be quick, and you want to snap your arm forward and backward. If you want to keep good technique, keep your back hand covering your face at all times, and when you throw the jab, you want to twist your wrist at the very end so your hand ends up with the knuckles facing up. If you were actually boxing/fighting, the extra rotation would help cut an opponent. - Cross
A punch thrown from your rear hand. You actually want to use your lower body to drive your momentum, so rotate your hips to add power to the punch. It may not be intuitive, but that's where most of the power comes from. - Hook
This can be thrown with either hand, and it's a punch that aims for the side of the head or body (unlike the jab or cross, which are straight-ahead punches). When done correctly, it's a tight circle/arc to the target - that makes it a quicker & more powerful punch. - Uppercut
Pretty straight-forward, most people know what this is & how to throw it correctly. The only thing that might help as far as technique goes is you want to actually bend your knees a bit before you throw the punch. The extra momentum from coming up adds to the force behind the punch. - Ground & pound
If you've never seen an MMA fight, the name comes from punching an opponent who is on the ground. In our case, we basically just punched straight down, alternating with both hands. - Lead kick
A kick thrown with your lead leg. It's roughly analogous to a jab thrown with your feet instead of with your hands. This kick aims for the side of the opponent, and speed is the important part. - Check kick
A defensive move that is named because you "check" an opponent's kick. Essentially, you just bring your knee up, so that your shin absorbs the impact of the kick (instead of your torso or thigh). - Rear kick
It's exactly what it sounds like - a kick aimed behind you. If you're throwing the kick with your left leg, plant your right leg to use that as a base for your kick. If you were to do it slowly, you would actually bring your left knee up/forward first, and then extend your leg out behind you. It might seem a little counter-intuitive, but you can put more force into the kick that way. - Push kick
Using your lead leg, lift your knee straight up and then extend your leg forward. Bring your leg back in towards your body, and then bring it your knee down. When done in a fluid motion, you use the bottom of your foot to push an opponent away from you. - Knee
Aim for the torso with this. Also, for added momentum, bring your hands down toward the knee you're using. Think of it as pulling your target in towards the knee that's coming up.
As always, have fun with it.
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