Here is the breakdown of the new CKBC workout.
13 Tracks total
Track 1: warm up - approx. 6 mins - upper & lower body. Tracey presents upper body, Josef presents lower body. Consists of jabs, crosses, uppercuts, torso rotations, pulses & ducks. Leg w/u consists of knees, front kicks, side kicks, round houses and back kicks.
Track 2: Tracey presents, just under 5 mins - Upper Body - jabs, uppercuts, hooks - levels 1 & 2
Track 3: Jericho presents, just under 5 mins - Upper & Lower body - knees, switch knee, elbows, power lunges
Track 4: Tracey presents, 5 minutes - Upper & Lower Body - squats, sidekicks, downward punch, outer knee block, front kick, double jab cross, roundhouseTrack 5: Jericho presents, around 5 minutes - Upper & Lower Body - knees, jump kicks, back kicks, double front kicks
Track 6: Josef presents - by far the TOUGHEST track on the workout - 5 minutes- upper and lower body - lots of endurance needed here, we show both level 1 & 2, knees, jump kicks, jump tucks, jabs, crosses, uppers, hooks
Track 7: Tracey presents - a power training full endurance track, around 5 minutes, working both upper & lower body. Shuffles, knees, power knees, crosses, hi/low punches, side kicks
Track 8: Tracey & Jericho present - Lower Body Training, just under 5 minutes - front kicks touch floor, front & back kicks, Ginga
Track 9: Josef presents - Upper & Lower Body, around 5 minutes - downward punches, side elbows, jabs - LOTS of butt work & balance on this one!
Track 10: Josef presents - fast paced, power training, 5 minutes - jacks, speedbag, uppercuts, agility training - lots of fun!
Track 11: Tracey presents - 5 minutes - it's all about the RH on this one. My personal favorite! RH, Double RH, RH in a circle - your glutes will love you in the morning! This one we all voted as the toughest!
Track 12: Tracey, Josef & Jericho present - ABS/Pushups/Core - creative - a little bit of everything
Track 13: Relaxing Stretch/Cooldown - Josef presents - approx 7-8 minutes
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