Fightskills-based workout

Clearly the bloodlines are strong in the Van Damme and Lundgren families. Here, IDA LUNDGREN and BIANCA VAN DAMME—the daughters of Dolph and Jean-Claude, respectively—show why it’s always a good idea to work out with a partner. Try this fightskills-based workout that’s inspired by the training the Universal Soldier stars performed back in 1992. It’s designed to make you lean, mean, and ready to kick ass!

In one hour of boxing training, you can burn  upward of 1,000 calories.

 

Working out like a boxer improves strength, power, and muscular endurance.

 

1.

2. ROUND 1
BOXING DRILLS/ WARMUP (5 MIN.)

EXERCISE REPS
Left jab, right cross 20 punches
Left hook, right hook 20 punches
Left uppercut, right uppercut 20 punches

Complete series for 90 seconds. Rest 1 minute. Repeat series; rest 1 minute.

3. ROUND 2
BOXING COMBINATIONS (5 MIN.)

EXERCISE
Left jab, right cross, left hook
Left jab, left jab, right cross, left uppercut
Left jab, right cross, left hook, right uppercut
Left jab, left hook, right uppercut

Complete series for 90 seconds. Rest 1 minute. Repeat series; rest 1 minute.

4. ROUND 3
KICKING COMBINATIONS (5 MIN.)

EXERCISE REPS
Front kicks 10
Side kicks 10
Roundhouse kicks 10

Do entire series on one side. Rest 1 minute and repeat on opposite side. Continue for given time.

5. ROUND 4
KICKING WITH IMPACT (5 MIN.)

DIRECTIONS: Perform series on a heavy bag. (If you don’t have a heavy bag, repeat Round 3.)

EXERCISE REPS
Front kicks 10
Side kicks 10
Roundhouse kicks 10

Do entire series on one side. Rest 1 minute and repeat on opposite side. Continue for given time.

HOW IT WORKS: This high-intensity workout combines boxing and kicking drills.If you are
a lefty, do the boxing drills with the opposite lead hand.

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