FitRoxAI.com — Body Combat 55
55 min, Intermediate, ≈500–650 kcal
You need: Nothing. Light gloves optional.
Led by: Max Novak × UNIT-7

1. Warm-up — 7 min (Flowing, easy pace)
   • March with punches — 1 min
   • Shadow boxing — 2 min
   • Shoulder rolls — 1 min
   • Hip circles — 1 min
   • Knee lifts — 1 min
   • Kick prep and balance — 1 min
2. Track 1: Boxing — 9 min (4 rounds: 105 s work, 30 s rest)
   • Jab–cross — 1:45
   • Jab–cross–hook — 1:45
   • Uppercuts — 1:45
   • Speed combo: everything — 1:45
3. Track 2: Kicks — 9 min (4 rounds: 120 s work, 15 s rest)
   • Front kick — 1 min/side
   • Roundhouse kick — 1 min/side
   • Side kick — 1 min/side
   • Kick combo — 2 min
4. Track 3: Muay Thai — 8 min (4 rounds: 90 s work, 30 s rest)
   • Knee strikes — 90 s
   • Elbow strikes — 90 s
   • Teep (push kick) — 90 s
   • Knee–elbow combo — 90 s
5. Track 4: Power — 8 min (2 rounds: 40 s work, 20 s rest)
   • Sprawls — 40 s
   • Speed punches — 40 s
   • Jumping knees — 40 s
   • Speed punches — 40 s
6. Track 5: Core — 6 min (Flowing, easy pace)
   • Plank punches — 1 min
   • Bicycle crunch — 1 min
   • Sit-up punches — 1 min
   • Side plank — 30 s/side
   • Hollow hold — 1 min
   • Mountain climbers — 1 min
7. Cool-down — 8 min (Slow, breathe deep)
   • Walk it out, slow breathing — 2 min
   • Hip flexor stretch — 1 min/side
   • Hamstring stretch — 1 min
   • Chest opener — 1 min
   • Child’s pose — 1 min
   • Box breathing — 1 min

Fuel for this class
Before: Fast carbs: a banana and a rice cake, 45–60 min before.
After: Water with a pinch of salt, then 30 g protein with rice or potatoes.

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

https://www.fitroxai.com/?p=class&c=combat&lang=en