First, be sure to stay on the balls of your feet and continuously shift your weight from leg to leg.
#Kickboxing workout plan free
When going through this routine there are a few things that will help keep you injury free and keep your calorie burn up. Though this video is not intended to train you for a fight it does take the spirit and physical demands of kickboxing and channel it into a challenging and fun cardiovascular workout that will help you burn calories like a prize winning kickboxer. True kickboxing has been around for hundreds of years and is a brutal sport that requires amazing cardiovascular endurance and speed to win. Of course at home with this workout means sweating like a pig and struggling to catch your breath but it is completely worth it considering the massive amount of calories it burns (see below for calorie estimates). This is a great workout that only takes a few times through to get the motions down and feel right at home. Imagine that you’re hitting the target with your shoelaces.So what if the closest you’ve come to kickboxing is a slap fight in the 4th grade. Pivot on the left foot, turn your hips to the left and kick in a circular motion with your toes pointed. Stand with your right foot forward, bent your right knee and bring the heel toward your glutes. The roundhouse kick targets the knee, obliques and head of your assailant. Keeping your foot flexed, kick out to the left side and balance by leaning your upper body to the right side. Stand with your left foot forward, turn your hips to the right and lift your left knee toward your chest. The side kick is the strongest because the power comes for your glutes. For a back kick, perform the same movement to your behind while remaining facing forward. This targets the knee, groin and chest of your attacker. Shift your weight to the right foot and kick by bringing your left knee up to the chest and punching outward with your heel. To perform a front kick, stand with your left foot forward. The most common kicks in this lower body workout are front, side and roundhouse kicks, though your instructor might incorporate back kicks as well. Drop your right hand slightly, then drive a punch upward toward the ceiling, stopping before the tip of your nose. Stand with your left foot forward in a fighting stance with your knees slightly bent. Uppercut punches target the assailant’s chin. Stand with your left foot forward in a fighting stance, pivot on the ball of your left foot and turn your knee, hip, shoulder and arm as you swing your arm out to punch to the right. The hook uses a circular motion to target the ear and cheek. Use your core muscles to pack a powerful punch. Stand with your right foot forward, fists in a fighting stance, and punch diagonally to the right with your left arm. Return to the starting pose immediately.Ī cross punch also target’s the assailant’s nose, but is thrown across the body. Extend your right arm as your rotate your right hip forward, twisting the forearm so the bottom of your arm is parallel to the floor. Stand with your right foot forward and your arms in a fighting stance, which means your elbows are bent and your fists are clenched near your chin. The jab is a straight punch that theoretically would target an assailant’s nose. The four most common upper body movements in kickboxing are jabs, cross punches, hooks and uppercuts.
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