Criss-Cross Cardio with Sherri Jacquelyn is a New Interval Kickbox Workout plus Standing Poses. Warm-up (6-8 Min.) Workout - A perfect mix of Kickboxing, Bootcamp, and Aerobic Cardio drills that will challenge the advanced exercisers. (45 min.) Cool-Down - Standing Balance/Core work using Capoeira Sculpting exercises to strengthen the glutes and abs as well as the upper body that complements the workout. Capoeira is a martial art form from Brazil which you use your own body weight in slow and controlled movements. (25 min.).