Kickboxer Abs

Exercise
Guide

Mike Zhang
Table of Contents
Product Disclosure ................................................................................................................. 4
1-2-1-2 Sprawl ....................................................................................................................... 5
Turn + Punch (4 reps) + 4 Knees ............................................................................................. 5
4 Elbows +4 Kicks ................................................................................................................... 6
Left Leg Block, Right Leg Block, LH, RH,LH,RH ......................................................................... 6
1-2-Elbow-Elbow ................................................................................................................... 7
Body Hook Non-Stop ............................................................................................................. 7
1-2-Knee-Knee-1-2 ................................................................................................................. 8
Kick-Kick-1-2-1-2 .................................................................................................................... 8
1-2-Uppercut-Cross ................................................................................................................ 9
1 Leg Front Kick (Balance Drill) ............................................................................................... 9
1-2-hook-cross-knee-knee.................................................................................................... 10
Roll Back, Right, LH, Right .................................................................................................... 10
Bird Dog + Draw Circles ........................................................................................................ 11
Bull Frog .............................................................................................................................. 11
Body Saw ............................................................................................................................ 12
Dragon Fly ........................................................................................................................... 12
FSK Walk-Out ...................................................................................................................... 13
High Plank Arm & Leg Raise ................................................................................................. 13
Isometric Wall Push ............................................................................................................. 14
Long Plank Hold ................................................................................................................... 14
Plank to Push-Up ................................................................................................................. 15
Plank 1-Leg Raise ................................................................................................................. 15
Side-Plank Raises ................................................................................................................. 16
Single Arm Plank Isometric Push (1 Arm Push Against Wall) ................................................. 16
V-Up .................................................................................................................................... 17
Wall-Plank Jumping Jacks .................................................................................................... 17
Windshield Wiper ................................................................................................................ 18

MZF Group 2
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MZF Group 3
Product Disclosure

The content in this e-book is written by Mike Zhang Fitness (MZF) Group. The information is
made to help individual that purchase the guide toward a healthy lifestyle. It not specifically
tailored to suit any individual person, injuries, health problem or any issues that may be
aggravated with any nutrition/diet. If you are aware of any prior related health issues such as
(but not limited to) heath issues, cardio vascular issues, physical injuries, allergies, high blood
pressure we advise you not to continue until you seek help from a professional doctor.

This exercise guide is not written to promote poor body image or extreme regimes. It is meant
to be a guide for a healthy lifestyle. The healthy lifestyle means a moderation of all exercises
and diets. At no time, should the user be tempted towards an extreme lifestyle such as dieting,
or extreme exercise.

MZF Group has made all attempts to ensure quality of information. This document is written
based on the opinions of the associates at MZF Group. These guidelines are not formulated to
suit any nutrient deficiencies, allergies or any other food related health problems. If you are an
individual with such problems please seek help from a licensed doctor. If you have any existing
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information is based from a combination of personal experience, government guidelines, and
where possible scientific literature.

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content may not contain the most recent information.

MZF Group 4
 Shadowboxing Set
1-2-1-2 Sprawl
Targeted Muscles:
Full Body, Back, Full Abdominal Wall
Targeted Muscles:
How to Perform:
1) Start standing with your feet shoulder width apart and your arms at a
shoulder height.
2) Throw 4 punches with each of your hand.
3) Drop down to the floor
4) Get back up and repeat.

Turn + Punch (4 reps) + 4 Knees

Targeted Muscles:
Full Body, Back, Full Abdominal Wall
How to Perform:
1) Start standing feet shoulder width apart.
2) Pivot all the way onto 1 feet then punch to either side of you.
3) Return to the middle then perform 4 knees strikes.

MZF Group 5
4 Elbows +4 Kicks
Targeted Muscles:
Full Body, Back, Full Abdominal Wall, Hip Flexors, Quadriceps, Calves,
Hamstrings
How to Perform:
1) Start standing feet shoulder width apart.
2) Throw four elbows by turning with your core and making sure that your abs
are engaged.
3) After four elbows, throw 4 front kicks by keeping your core engaged and
kicking to the front.

Left Leg Block, Right Leg Block, LH, RH,LH,RH

Targeted Muscles:
Lower Back, Core Stabilizers, Adductors, Transverse Abdominis.
How to Perform:
1) Lift your left leg to block a strike, then the other left, then repeat

MZF Group 6
1-2-Elbow-Elbow
Targeted Muscles:
Full Body, Back, Full Abdominal Wall
How to Perform:
1) Get in your fighting stance.
2) Throw a jab with you left hand followed by a cross. On the cross, you must
pivot your upper body so hard that your right foot pivots and your left foot
acts like a stopper. You are not leaning at all.
3) On each punch, your shoulders should be turning close to 180 degrees.
4) When you throw your elbows, make sure you are bringing your hand in so
your elbow is very pointy

Body Hook Non-Stop

Targeted Muscles:
Full Body, Back, Full Abdominal Wall
How to Perform:
1) You can stand either feet shoulder width apart or in your stance.
2) You are going to put your head down, then throw body hooks with each
hand.
3) On each punch, you are going to turn your entire body, pivoting on each
punch.
4) Do not punch with just your arms, you power comes from your legs and
your core. You must keep your core engaged and turn your torso.

MZF Group 7
1-2-Knee-Knee-1-2
Targeted Muscles:
Full Body, Back, Full Abdominal Wall
How to Perform:
1) Get in your fighting stance.
2) Throw a jab with you left hand followed by a cross. On the cross, you must
pivot your upper body so hard that your right foot pivots and your left foot
acts like a stopper. You are not leaning at all.
3) On each punch, your shoulders should be turning close to 180 degrees.
4) Perform two knee strikes with either one of your knees. When you throw a
knee, make sure you are engaging your glutes and abs.

Kick-Kick-1-2-1-2
Targeted Muscles:
Full Body, Back, Full Abdominal Wall
How to Perform:
1) Start in your fighting stance.
2) Throw two front kicks with either leg.
3) Throw a jab with you left hand followed by a cross. On the cross, you must
pivot your upper body so hard that your right foot pivots and your left foot
acts like a stopper. You are not leaning at all.
4) On each punch, your shoulders should be turning close to 180 degrees

MZF Group 8
1-2-Uppercut-Cross
Targeted Muscles:
Glutes, Hamstring
How to Perform:
1) Start in your fighting stance.
2) Throw two front kicks with either leg.
3) Throw a jab with you left hand followed by a cross. On the cross, you must
pivot your upper body so hard that your right foot pivots and your left foot
acts like a stopper. You are not leaning at all.
4) On each punch, your shoulders should be turning close to 180 degrees
5) When throw your uppercuts the same applies make sure you are turning
your entire body on every punch while squeezing your core.

1 Leg Front Kick (Balance Drill)

Targeted Muscles:
Soleus (Calf), Full Abdominal Wall
How to Perform:
1) Stand feet shoulder width apart.
2) Lift 1 leg up while balancing on the other.
3) Perform from kicks engaging your core.

MZF Group 9
1-2-hook-cross-knee-knee
Targeted Muscles:
Full Body, Back, Full Abdominal Wall
How to Perform:
1) Start in your fighting stance.
2) Throw a jab with you left hand followed by a cross. On the cross, you must pivot your
upper body so hard that your right foot pivots and your left foot acts like a stopper. You
are not leaning at all. After the cross throw a left hook (turning!) with a final cross
3) On each punch, your shoulders should be turning close to 180 degrees
4) After your punches you will leave your cross out…extnd both hands and pull down and
throw a knee strike.

Roll Back, Right, LH, Right

Targeted Muscles:
Pectorals, Deltoids, Triceps, Abdominals, Serratus Anterior, Trapezius, Rhomboids,
Erector Spinae, Biceps Brachii.
How to Perform:
1) Start in your fighting stance.
2) Roll back by turning your upper body right.
3) Turn your upper body 180 the other way, bringing your left shoulder back as your throw
a right followed by a left hook and another right cross.

MZF Group 10
Bird Dog + Draw Circles
Targeted Muscles:
Transverse Abdominis, Rectus Abdominis, External Abdominal Oblique, Internal
Abdominal Oblique
How to Perform:
1) Get on your hands and knees.
2) Lift-up one of your hands and your opposite knee balancing on just one hand and one
knee.
3) Draw circles with your hands and feet.
4) Engage your core through the entire duration and the stability will cause you to fire
your core even more.

Bull Frog
Targeted Muscles:
Transverse Abdominis, Rectus Abdominis, External Abdominal Oblique
How to Perform:
1) Stand on your feet and hands with your knees slightly bent.
2) Lift up your left hand and the opposite leg balancing on just one hand and 1 leg.
3) Make sure that your core is engaged so you fire your core just to stay balanced.

MZF Group 11
Body Saw
Targeted Muscles:
Rectus Abdominis, External Abdominal Oblique, Transverse Abdominis,
How to Perform:
a. Get into a plank position.
b. Place something under your feet so that you can glide
c. Brace your entire body as you slide your feet back as far as possible.
d. Bring your legs back

Dragon Fly
Targeted Muscles:
Lower Abdominal Muscles, Rectus Abdominis
How to Perform:
a. Lay down on the ground or on a bench.
b. Hold onto something stationary over your head.
c. Lift your entire body up so that only your upper back is on the ground
d. Lower yourself to the ground but don’t let any part of your back
touch the ground.
e. Lift your body back up.

MZF Group 12
FSK Walk-Out
Targeted Muscles:
Transverse Abdominis, Internal Oblique, Rectus Abdominis, External Oblique
How to Perform:
1) Start on your hands and knees and walk out
2) You must engage your core the whole time and do not allow your hips to sway left and
right.
3) Its SUPER important that nothing moves except your hands as they walk out.
4) If you sway left and right you are missing the whole point.
5) Walk out to a point where it’s hard to stay up then punch four times in front of you.

High Plank Arm & Leg Raise

Targeted Muscles:
Transverse Abdominis, External Abdominal Oblique, Internal Abdominal Oblique
How to Perform:
1) Get into a high plank position.
2) If you want, you can make this more difficult by going into a long plank position.
3) Lift up 1 hand, and focus on keeping your body flat, horizontal and not whobbling put it
down.
4) Lift up 1 leg focus on keeping your body stable, put it down.

MZF Group 13
Isometric Wall Push
Targeted Muscles:
External Abdominal Oblique, Internal Abdominal Oblique, Abdominal Oblique
How to Perform:
1) Clasp your hands together and put it right infront of you, and rest it against something
hard.
2) Turn as hard as you can using you core (not arms) push your arms into the wall.
3) Make sure to brace your upper body by squeezing your lats and pulling your shoulders
back.

Long Plank Hold

Targeted Muscles:
External Abdominal Oblique, Internal Abdominal Oblique, Abdominal Oblique
How to Perform:
1) Get into your plank positon.
2) Slide your arms out until it’s hard to stay up.
3) Engage your midsection by flexing your entire body.

MZF Group 14
Plank to Push-Up
Targeted Muscles:
External Abdominal Oblique, Internal Abdominal Oblique, Abdominal Oblique
How to Perform:
1. Get into a long plank position
2. Lift your body up into a high plank position.
3. Lower yourself back down and repeat.

Plank 1-Leg Raise

Targeted Muscles:
External Abdominal Oblique, Internal Abdominal Oblique, Abdominal Oblique
How to Perform:
1) Hold a plank position and engage your core.
2) Lift up one leg and hold while maintaining your balance.

MZF Group 15
Side-Plank Raises
Targeted Muscles:
External Abdominal Oblique, Internal Abdominal Oblique, Abdominal Oblique
How to Perform:
1) Start in a side plank position.
2) Engage your core by flexing it.
3) Dip your hips down and lift it back up.

Single Arm Plank Isometric Push (1 Arm Push Against Wall)

Targeted Muscles:
External Abdominal Oblique, Internal Abdominal Oblique, Abdominal Oblique
How to Perform:
1) Start in a high plank position beside a wall.
2) Keeping your shoulder back and your glute, core and shoulders engaged lift
up one hand and place it against the wall.
3) Press against the wall as hard as you can.

MZF Group 16
V-Up
Targeted Muscles:
External Abdominal Oblique, Internal Abdominal Oblique, Abdominal Oblique
How to Perform:
1) Lay on your back with your hands directly overhead of you and your legs
straight out.
2) Bring your arms and legs up around half way to meet in the middle
3) Return back to the original position

Wall-Plank Jumping Jacks

Targeted Muscles:
External Abdominal Oblique, Internal Abdominal Oblique, Abdominal Oblique
How to Perform:
1) Get into a push up position facing away from a wall.
2) Slowly back your feet up against the wall.
3) Making sure that your posture is good (neutral back).
4) Engage your core so only your feet move, perform jumping jacks.

MZF Group 17
Windshield Wiper
Targeted Muscles:
External Abdominal Oblique, Internal Abdominal Oblique, Abdominal Oblique
How to Perform:
1) Lay on your back with your arms to your side.
2) Keep a neutral curve in your spine so that just your upper-back and lower
hips (not back) touches the ground and your legs pointing up.
3) Swing your legs side to side.

MZF Group 18