Kickbox Cardio: ARE YOU WARMED UP YET?!!!

                                                                                          Feeling stressed?

Get out all your frustration. Kick, punch, bob and weave your way to a higher fitness level. It's the ultimate cardio challenge and so much fun. It will leave you feeling rejuvenated and ready to take on anything. I use kickboxing whenever I return from work feeling frustrated and annoyed (and we know that can happen a lot!)

A form of martial arts training, cardio kickboxing offers an aerobic workout that elevates your heart rate and keeps you moving with a series of kicking and boxing moves. 

Cardio kickboxing can tone muscles, burn fat, increase your strength and speed, while burning off a notable amount of calories. Strength training comes in when you jab, punch and kick at a punching bag, while jabbing, punching and kicking the air works on speed and strength.

Initially, kickboxing may prove challenging for beginners unaccustomed to endurance training. Because cardio kickboxing is high impact and high intensity, you'll need a high level of fitness to keep up with a more advanced class or longer workout; even 30 minutes of cardio kickboxing can be tiresome. 

"You may be out of breath in the first few sessions, but in time your cardiovascular health will improve," notes health and wellness coach Rose Windale in "The Many Benefits of Cardio Kickboxing." 

However, know your limits, stick with them and consult with a doctor before starting any exercise program. Go at your own pace, learn how to properly perform the moves with the right form and technique, otherwise, you’re asking for injury.

Cardio kickboxing requires little more than a pair of cross-training shoes (if you want; it could be done with with your bare feet) and your own body weight to achieve results. If you plan to use a punching bag, you will need a pair of kickboxing gloves and a set of wraps, which will provide extra stability for your hands and wrists as well as keep perspiration out of your gloves.

You can perform the following kickboxing routines with or without a bag. However, your body will adapt to the workout, so you'll need to keep it challenging to continue seeing results. Consider investing in a bag if your workout becomes too easy for the added benefit of resistance training.

Run on a spot for 5-10 minutes to warm up. This will increase the blood flow to your working muscles, which reduces muscle stiffness, helps to prevent injury and enhances performance. Complete the warm-up with a five-minute cool-down stretch.

Punch to the left side with your right arm, and then punch to the right side with your left arm. As your turn, make sure you are pivoting on your right foot when punching with your right, and pivoting on your left foot when punching with your left. Try completing a two minute round without resting.

Kick straight forward and up with your right leg, keeping your foot flexed. Make sure your hands stay up. These are fast kicks that are practiced for both speed and power. Kick with your right leg for one minute, then kick with your left leg for one minute.

Kick your right leg out to the side, letting your upper body lean toward your left side. Keep your hands up. This is an outside kick that must be thrown with both speed and power. Complete a one minute round, then complete a one minute round of kicking to the side with your left leg.

To increase the intensity of the workout while building muscle control, try kicking at an object with force, but stop short of actually hitting the object. This builds muscular control, while adding an isometric angle to your workout.

Straight kick, punch, then sidekick in left-right combos. Combination strikes should be thrown without any pauses and as quickly as possible to be effective. Mix up different combinations involving all of these basic strikes for a two minute round.

I will provide you with more on kickboxing in my next article.

For my loyal reader, I wish to appreciate your support by giving away THREE free ebooks on fitness. Just click on the links below to download your free book. Enjoy

Kickboxing manual (for your body)
                                  
As a Man Thinketh by James Allen (for your mind)


The Richest Man in Babylon (for your pocket)