1. Cardio Kickboxing “Dixon Style”

2. I Gotta Feeling 1. CURL-UPS WITH HIGH 10’S 2. JACKS FOR CARDIO 3. PLANK POSITION 4. HOT HAND PUSHDOWNS/PUSHUPS 5. SEATED TOE TOUCHES 6. SEATED CROSS LEGGED GLUT CHALLENGE WITH PARTNER 7. UP DOG/DOWN DOG 8. STANDING TOE TOUCHES 9. ACTIVE SQUAT/HOLD SQUAT 10. FLOOR JIVE…5 CLAPS, 5 FLOOR SLAPS, 4-4, 3-3, 2-2, 1-1 HEY! REPEAT

3. Fire Burning 1.SLIDE 3/TAP 2.SLIDE 3/TAP 3.BACK 4 4.TAP RIGHT FOOT FORWARD 5.TAP LEFT FOOT FORWARD 6.V STEP 7.V STEP 8.RIGHT FOOT (FRONT, BACK, JUMP TURN RIGHT)

4. Dynamite 1.SLIDE 3/TAP 2.SLIDE 3/TAP 3.BACK 4 4.TAP RIGHT FOOT FORWARD 5.TAP LEFT FOOT FORWARD 6.V STEP 7.V STEP 8.RIGHT FOOT (FRONT, BACK, JUMP TURN RIGHT)

5. Upper Body Techniques  Jab-straight, quick punch to the front. Don’t lock elbow.  Punch-to the front and bring arm back behind shoulder and extend.  Uppercut-drop elbow, pivot hips and drive up in front of the body  Hook-drop elbow, pivot hips and drive up in front of the body to event with the shoulder  Cross-punch to the front and across body

6. Lower Body Techniques  Front snap-extend the knee, then foot, and press the ball of your foot forward with the heel leading.  Roundhouse kick-turn supporting foot out and away from kicking leg, lift kicking leg up to meet calf to the hamstring and bring leg forward.  Slide snap-turn supporting foot out and away from kicking leg, lift kicking leg up and out leading with the heel of the foot.

7. Lower Body Cont….  Knee block-lift lef with knee bent to just above the hip level.  Knee strike-reach for head and bring knee and head together  Hitchkick-lift knee up and kick opposite leg in the air.

8. Combo 1  Right-jab, jab, jab, punch x4  Jack, Jack, Jack, Jack x1  Left-jab, jab, jab, punch x4  Jack, Jack, Jack, Jack x1  Right-Shuffle, shuffle, shuffle, sidekick x1  Left-Shuffle, shuffle, shuffle, sidekick x1  Right-Shuffle, shuffle, shuffle, sidekick x1  Left-Shuffle, shuffle, shuffle, sidekick REPEAT ALL

9. Combo 2  Right-hook, hook, hook, punch x4  Quickhops x4  Left-hook, hook, hook, punch x4  Speedbags x8  Boxer shuffle x8  Bob with Uppercuts x8  Speedbags x8  Boxer Shuffle x8  Bob with Uppercuts x8 REPEAT ALL

10. Combo 3  Uppercuts x8  Jacks x8  Uppercuts x8  Jacks x8  Front Snap x8  Knee Block x8  Hook x8  Cross x8 REPEAT ALL

11. Combo 4  Traveling forward (when you get to the front of the room, sprint to the back)  Kneestrikes x8  Front snaps x8  Jacks x8  Uppercuts x8  Crosses x8 (REPEAT ALL)

12. Combo 5  Right-cross, cross, cross, kneestrike x4  Left-cross, cross, cross, kneestrike x4  Bob and weave with uppercuts x8  Right-jab, jab, jab, right foot snap x4  Left-jab, jab, jab, left front snap x4 REPEAT ALL