My Personal Training Book

ROPEMOTIONS

11-13. Rope Torso
Crunch Up (Back
Right Corner)

Primary muscles: full
upper body

Hold the rope at the ends
while standing. Bring the
rope up near your chest
and crunch up to your
right, bending at the side
of your torso. Then slowly
come back down.

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KICKINGMOTIONS

CHAPTER 12: KICKING MOTIONS
(With or Without Ankle Weights)

Kicking motions are good for strength and balance in your quads, hamstrings, inner and out-
er thighs, glutes, calves, and core. You should do three sets of 10 to 20 reps, depending on
the weight. You can do the kicking motions on their own or add them to your other routines.

12-1. Roundhouse
Kick

Stand near something you
can hold on to if needed,
with your supporting leg’s
foot turned out slightly.
Bend your other leg and
raise your heel up to the
side of your hip and your
foot pointing down. Center
your weight over your
supporting leg, leaning
to the side, and kick your
lower leg out, extending
from your knee. Then
bring your heel back to
your hip and lower your
leg. You can also leave the
leg up and keep kicking in
a slow, controlled motion.

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KICKINGMOTIONS

12-2. Side Kick

Stand near something you
can hold on to if needed,
with your supporting leg’s
foot turned out slightly.
Bring your other knee up
in front of you, and kick
out by pushing your foot
out to the side then bring
your knee back to your
body and lower your leg.
You can also leave the leg
up and keep kicking in a
slow controlled motion.

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KICKINGMOTIONS

12-3. Back Kick

Stand near something you
can hold on to if needed.
With your supporting leg’s
foot straight, bring your
other knee up in front
of your body to your hip
level. Lean forward and
kick back by pushing your
foot behind you, then
bring your knee back to
the front of your body and
lower the leg. You can
also leave the leg up and
keep kicking in a slow,
controlled motion.

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KICKINGMOTIONS

12-4. Snap Kick

Stand near something you
can hold on to if needed.
With your supporting
leg’s foot straight, bring
your other knee up in
front of your body to your
hip level. With your foot
pointing down slightly,
lean back and kick up,
extending the lower leg
at the knee. You can
also leave the leg up and
keep kicking in a slow,
controlled motion.

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KICKINGMOTIONS

12-5. Push Kick

Stand near something you
can hold on to if needed.
With your supporting
leg’s foot straight, bring
your other knee up into
your chest. With your foot
pointing up, lean back and
kick forward by pushing
your leg straight out, then
bring your knee back to
your chest and lower the
leg to the floor. You can
also leave the leg up and
keep kicking in a slow,
controlled motion.

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KICKINGMOTIONS

12-6. Roundhouse to
Side Kick Combo

Stand near something you can hold on to
if needed. With your supporting leg’s foot
turned out slightly, bend your other leg
and raise it up to hip level, with the heel
near your butt and your foot pointing down.
Lean to the side and kick your lower leg out
extending from your knee, then bring the
heel back to your butt. Keeping that leg up,
bring the knee in to the front of your body
with your foot pointing up. Lean to the side
and kick out by pushing your foot out to the
side and extending the leg straight, then
bring your knee back and repeat the round
house, then side kick in combos. You can
also bring the leg up and down changing
kicks.

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KICKINGMOTIONS

12-7. Back to Snap Kick

Stand near something you can hold on to
if needed. With your supporting leg’s foot
straight, bring your knee up in front of your
body to your hip level. Lean forward and
kick back by pushing your foot behind you,
then bring your knee back to the front of
your body. Keeping your leg up with your
foot pointing down slightly, lean back and
kick up by extending the lower leg straight
at the knee. Then bring the leg back and
repeat back kick, then snap kick in combos.
You can also bring the leg up and down,
changing kicks.

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KICKINGMOTIONS

12-8. Push to Back Kick

Stand near something you can hold on to
if needed. With your supporting leg’s foot
straight, bring your knee up in to your
chest. With your foot pointing up lean back
and kick forward by pushing your lower leg
straight out, then bring your knee back to
your chest. Keeping your leg up in front of
your body, lean forward and kick back by
pushing your foot behind you, then bring
your knee back to the front of your body
and repeat. Push kick, then back kick in
combos. You can also bring the leg up and
down, changing kicks.

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KICKINGMOTIONS

12-9. Side to Push Kick

Stand near something you can hold on to
if needed. With your supporting leg’s foot
turned out slightly, bring your other knee up
to hip level. With the knee in to the body
and your foot pointing up, lean to the side
and kick out by pushing your foot out to
the side, then bring your knee back in to
the front of your body. Keeping your leg up
and supporting leg’s foot straight, lean back
and kick forward by pushing your lower leg
straight out. Then bring your knee back and
repeat side kick, then push kick in combos.
You can also bring your leg up and down,
changing kicks.

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KICKINGMOTIONS

12-10. Roundhouse to Snap Kick

Stand near something you can hold on to
if needed. With your supporting leg’s foot
turned out slightly, bend your other leg and
raise it up to hip level, with the heel near
your butt and your foot pointing down. Lean
to the side and kick your lower leg out,
extending from your knee, then bring the
heel back to your butt. Keeping your leg
up with your supporting leg’s foot straight,
bring your knee in front of your body and
with your foot pointing down slightly, lean
back and kick up by extending the lower leg
at the knee to raise the foot up. Bring the
heel back and repeat roundhouse, then snap
kick in combos. You can also bring your leg
up and down, changing kicks.

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KICKINGMOTIONS

12-11. Wide Squat to
Alternating Roundhouse
Kicks (Can be done one
leg at a time)

Stand with your feet past
shoulders’ width apart and
your feet pointing out. Squat
down, then stand up, going
into a roundhouse kick, then
bring the foot down and
repeat the other leg.

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KICKINGMOTIONS

12-12. Alternating
Forward Lunge to
Alternating Back Kicks
(Can be done one leg at
a time)

Stand with feet straight and
shoulders width apart. Step
forward with one leg into a
lunge, then bring that leg
back, keeping it up and going
into a back kick. Then bring
the foot down and repeat with
the other leg.

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KICKINGMOTIONS

12-13. Alternating Back
Lunge to Alternating
Push Kicks (Can be done
one leg at a time)

Stand with feet straight
and shoulders’ width apart.
Step back with one leg into
a lunge, then bring that leg
forward, keeping your knee
up, going into a push kick.
Then bring the foot down and
repeat with the other leg.

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KICKINGMOTIONS

12-14. Side Lunge to
Side Kick (Can be done
one leg at a time)

Stand with your feet pointed
out past shoulder apart.
Squat down to one side, then
stand up, going into a side
kick, then bring your foot
back and repeat on the other
leg.

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KICKINGMOTIONS

12-15. One-Legged
Squat to Snap Kick other
Leg

Stand on one leg with the
other leg bent up. Squat
down and then stand up and
snap kick with the other leg.
Repeat on the same side
before changing legs.

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PUNCHINGMOTIONS

CHAPTER 13:
PUNCHING MOTIONS

(Can be done with or without a dumbell.)

Punching is good for the chest, back, shoulders, traps, triceps, biceps, and core. Reps will
be 10 to 20, depending on the weight at three sets each. You can do the punch motions on
their own or add them to your other routines.

13-1. Jabs

Get in a boxing stance
with one foot and hand
forward and the other foot
and hand back. In a slow,
controlled motion, punch
with the front hand. When
you are done with your
reps, change your stance
and repeat with the other
arm.

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PUNCHINGMOTIONS

13-2. Crosses

Get in a boxing stance
with one foot and hand
forward and the other
foot and hand back. As
you twist forward with
your torso, punch with
your back hand in a slow,
controlled motion. When
you are done with your
reps, change your stance
and repeat with the other
arm.

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PUNCHINGMOTIONS

13-3. Front Hook

Get in a boxing stance
with one foot and hand
forward and the other
foot and hand back. In a
slow, controlled motion,
punch with the front hand
like you are going around
something in front of you.
When you are done with
your reps, change your
stance and repeat with
the other arm.

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PUNCHINGMOTIONS

13-4. Back Hook

Get in a boxing stance
with one foot and hand
forward and the other foot
and hand back. As you
twist forward with your
torso, punch in a slow,
controlled motion with the
back hand like you are
going around something
in front of you. When you
are done with your reps,
change your stance and
repeat with the other arm.

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PUNCHINGMOTIONS

13-5. Front Upper Cut

Get in a boxing stance
with one foot and hand
forward and the other foot
and hand back. Slightly
bend to your side and
bring your front arm down,
then stand and punch
up in a slow, controlled
motion. When you are
done with your reps,
change your stance and
repeat with the other arm.

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PUNCHINGMOTIONS

13-6. Back Upper Cut

Get in a boxing stance
with one foot and hand
forward and the other
foot and hand back. As
you twist forward with
your torso, punch up with
your back hand in a slow,
controlled motion. When
you are done with your
reps, change your stance
and repeat with the other
arm.

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PUNCHINGMOTIONS

13-7. Jab to Cross
Combo

Get in a boxing stance with
one foot and hand forward
and the other foot and hand
back. Punch with the front
hand and bring it back. Then
as you twist forward with your
torso, punch with your back
hand in a slow, controlled
motion. When you are done
with your reps, change your
stance and repeat with the
other arm.

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PUNCHINGMOTIONS

13-8. Front to Back
Hooks

Get in a boxing stance with
one foot and hand forward
and the other foot and hand
back. Punch with the front
hand like you are going
around something in front of
you. Bring that hand back,
then as you twist forward with
your torso, punch with the
back hand like you are going
around something in front
of you in a slow, controlled
motion. When you are done
with your reps, change your
stance and repeat with the
other arm leading.

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PUNCHINGMOTIONS

13-9. Front to Back
Upper Cuts

Get in a boxing stance with
one foot and hand forward
and the other foot and hand
back. Slightly bend to your
side and bring your front arm
down, then stand and punch
up. As you bring that hand
back, punch up with the other
hand by twisting forward with
your torso. When you are done
with your reps, change your
stance and repeat with the
other arm.

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PUNCHINGMOTIONS

13-10. Jab to Back Hook

Get in a boxing stance with
one foot and hand forward
and the other foot and hand
back. Punch with the front
hand. Bring it back and as
you twist forward with your
torso, punch up with your
back hand as if you are
going around something in
a slow, controlled motion.
When you are done with your
reps, change your stance and
repeat with the other arm.

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PUNCHINGMOTIONS

13-11. Cross to Front
Hook

Get in a boxing stance with
one foot and hand forward
and the other foot and hand
back. As you twist forward
with your torso, punch with
your back hand. Bring it
back and punch with the
front hand like you are going
around something in front
of you in a slow, controlled
motion. When you are done
with your reps, change your
stance and repeat with the
other arm.

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PUNCHINGMOTIONS

13-12. Front Upper Cut
to Back Hook

Get in a boxing stance with
one foot and hand forward
and the other foot and hand
back. Slightly bend to your
side and bring your front arm
down, then stand and punch
up. Bring your arm back,
then as you twist forward
with your torso, punch with
the opposite hand like you
are going around something
in front of you in a slow,
controlled motion. When
you are done with your reps,
change your stance and
repeat with the other arm.

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PUNCHINGMOTIONS

13-13. Back Upper Cut
to Front Hook

Get in a boxing stance with
one foot and hand forward
and the other foot and hand
back. As you twist forward
with your torso, punch up
with your back hand. Bring
your arm back, then punch
with the front hand like you
are going around something
in front of you in a slow,
controlled motion.When you
are done with your reps,
change your stance and
repeat with the other arm.

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PUNCHINGMOTIONS

13-14. Jab to Front Hook

Get in a boxing stance with
one foot and hand forward
and the other foot and hand
back. Punch with the front
hand, bring it back, then
punch with the same hand
again as if you are going
around something in front
of you in a slow, controlled
motion. When you are done
with your reps, change your
stance and repeat with the
other hand/arm.

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PUNCHINGMOTIONS

13-15. Cross to Back
Hook

Get in a boxing stance with
one foot and hand forward
and the other foot and hand
back. As you twist forward
with your torso, punch with
your back hand. Bring it back,
then as you twist forward
with your torso, punch again
with the same hand like you
are going around something
in front of you in a slow,
controlled motion. When
you are done with your reps,
change your stance and
repeat with the other hand/
arm.

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PUNCHINGMOTIONS

13-16. Back Upper Cut
to Jab

Get in a boxing stance with
one foot and hand forward
and the other foot and hand
back. As you twist forward
with your torso, punch up
with your back hand. Bring
it back, then punch with
the front hand in a slow,
controlled motion. When
you are done with your reps,
change your stance and
repeat with the other hand.

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PUNCHINGMOTIONS

13-17. Front Upper Cut
to Cross

Get in a boxing stance with
one foot and hand forward
and the other foot and hand
back. Slightly bend to your
side and bring your front arm
down, then stand and punch
up. Bring your hand back,
then as you twist forward
with your torso, punch with
your back hand in a slow,
controlled motion. When
you are done with your reps,
change your stance and
repeat with the other hand/
arm/side.

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