| Kickboxing has become a very popular workout | | | | side kicks, 10 right side kicks |
| over the last 20 years and is a fun and effective | | | | - 25 jumping jacks 10 knuckle push ups 15 full sit |
| way to lose weight, get toned and stay in shape. | | | | ups 30 second - 1 minute break |
| There are many styles of kickboxing including | | | | Repeat the circuit again a second time. |
| martial arts and cardio or aerobic kickboxing. | | | | Finish the workout with a punching drill: |
| Regardless of your preference, kickboxing is an | | | | - 30 seconds alternating punches in a sitting/horse |
| effective total body workout that will not only get | | | | stance - (punch palm down with a tight fist and |
| you fit but will make you more confident both | | | | pull back to elbow towards the back while |
| physically and mentally with its self defense roots. | | | | punching with the other hand) |
| Kickboxing is especially beneficial for women | | | | - 30 seconds left jab, 30 seconds right jab (with |
| looking for a great weight loss solution. | | | | the last 10 sec punching as fast as possible) Then |
| If you don't have the time or luxury of attending | | | | cool down and stretch to finish the workout. The |
| a kickboxing class or having a personal trainer, | | | | workout should take about 30 minutes total from |
| you can create or customize a simple and | | | | start to finish. To customize the workout, you |
| effective kickboxing home fitness workout | | | | can change the combinations, add on more |
| routine. Kickboxing is an excellent cardiovascular | | | | combinations, do more reps or repeat the circuit |
| and strength training workout that targets several | | | | 2-3 times instead of just once. |
| muscle groups to help you increase your strength, | | | | Kickboxing is very beneficial and not only is it a |
| stamina and flexibility. It will help you build muscle | | | | great workout for improving your balance, |
| and get more toned, especially if you have a | | | | flexibility, coordination, endurance and overall |
| punching/kick bag to target your techniques. | | | | fitness but it can also help relieve stress as well. |
| Some of the muscles that a kickboxing workout | | | | Have fun with your workout!! |
| targets are the shoulders, arms, abs and thigh | | | | TECHNIQUE GUIDE Techniques are mostly |
| muscles. | | | | performed in a right leg back fighting stance |
| Here is a quick and effective 30 minute kickboxing | | | | Jab - Left punch (jabs are meant to be quick |
| workout that you can do at home, at a gym or | | | | punches) |
| just about anywhere. First, warm up with 2 | | | | Cross - Right punch, pivot back foot for more |
| minutes of continuous jump roping. Jump roping is | | | | power and reach (power/knockout punch) |
| one of the greatest cardio workouts and quickly | | | | Left hook punch - Can be done palm down or |
| helps you get your heart rate up and muscles | | | | vertical - target is opponent's side of head or ear |
| warmed up. If you don't have a jump rope, you | | | | Right upper cut - punch to opponent's chin - when |
| can just jog in place or do jumping jacks. Then | | | | punching a bag, the upper cut should go straight |
| stretch out your muscles. It is always important | | | | into the bag with a right pivot |
| to warm up first as to not stretch and injure cold | | | | Round house kick - Pick up right leg, bend your |
| muscles. Make sure you get a good stretch to | | | | knee and as you point your toes and kick, the |
| prevent any injuries. For this workout, I used my | | | | left foot should pivot. Rotate your hips as you |
| free standing kick bag. It will also work without a | | | | extend your right leg for the kick. You should |
| heavy bag or focus mitts, but you will definitely | | | | make contact with either the instep of your foot |
| burn more calories and build more muscle when | | | | or your shin. |
| making actual contact with a target. If you want | | | | Switch Round house kick - Performed with your |
| toned arms without lifting weights, punching a | | | | left leg starting in a right leg back stance. Keeping |
| heavy bag is definitely the way to go and it is | | | | body in the same position with left shoulder |
| also fun and a great way to relieve stress as well. | | | | pointed forward, jump and switch the feet, |
| The kickboxing circuit starts with 10 reps each of | | | | crossing them. The right foot should still stay on |
| the following combinations: (The technique guide is | | | | the right side and left on the left, however, when |
| below for instructions for beginners on how to | | | | you switch, the right foot should now be in front. |
| perform the different techniques) | | | | Then execute a left round house kick with the |
| - #1 - Jab, right round house kick | | | | left foot from behind. Set it in front so you should |
| - #2 - Jab, cross, switch round house kick | | | | be in a right leg back stance again. (If this |
| - #3 - Jab, cross, left hook punch, right round | | | | technique is too advanced for you, you can do |
| house kick | | | | just a regular left round house kick.) |
| - #4 - Jab, cross, left hook, right upper cut, | | | | Front Kick - Lift leg with knee pointed up. Extend |
| switch round house kick 30 sec break | | | | leg and kick, pulling toes back and striking with the |
| - 10 right round house kicks | | | | ball of your foot. Target should be the opponent's |
| - 10 left round house kicks - on these kicks, if | | | | stomach or mid section. |
| you have a bag, work on power and exhale with | | | | Side Kick - Lift leg and bend your knees in a |
| every kick making sure to pivot and rotate your | | | | chamber and rotate your hips. Your leg should be |
| hips for full contact. If you don't have a bag or | | | | tight against your body as you pivot the back |
| target to kick, work on technique and height. 30 | | | | foot in the opposite direction. Execute the side |
| second - 1 minute break | | | | kick by extending your leg using your entire quad |
| Next, you will do 10 reps of the following: | | | | muscle, striking with the heel of the foot. |
| - Jab | | | | Re-chamber the leg, bending your knee again and |
| - Jab, cross | | | | set your foot down. |
| - Right Cross | | | | Knee strike - You can either grab the bag or just |
| - Left hook, right upper cut | | | | visualize grabbing an opponent's head while you pull |
| - Right upper cut, left hook | | | | your hands towards your hip. When executing a |
| - Jab, cross, right knee | | | | right knee, you would pull to the right and when |
| - Jab, cross, switch knee | | | | executing a left/switch knee, you would pull your |
| - Jab, cross, right knee, right round house kick | | | | hands to the left. Perform a vertical knee striking |
| - Jab, cross, switch knee, left round house kick 1 | | | | with the point of the knee with your right toes |
| minute break | | | | pointed and your body leaning back slightly to |
| - 10 left front kicks, 10 right front kicks 10 left | | | | extend your reach on the knee strike. |