Warm-Up: 30 sec each, no rest, 7:00 total There’s always an element of fun while learning something new! Up the Intensity: Feel free to maintain a boxer’s shuffle during the recovery intervals to keep your heart rate elevated throughout the workout.Įnjoy the workout and don’t forget to laugh at yourself a little if you fumble through the combos. Your foot can remain in a gentle flexed position for your front kicks as we are not coming into contact with anything. The height of your kicks is less important than the quality of your form! Try to keep your foot as close to parallel as possible during your sidekicks. Kicks: Draw your knee towards your body before extending your legs during your front and sidekicks.Keep your punches at approximately 95% full extension of the elbows and shoulders to protect these joints from overextension and injury. Apart from the uppercut, your palms should face the floor for all other punches involved in this workout. Pivot lightly on the balls of your feet to engage the core, glutes, and hips in all your punches. Punches: Remember that the lower body is just as instrumental as the upper body when you throw your punches.Avoid over-clenching your fists, but keep your fingers and thumbs securely folded to aid in the proper execution of your punches. Making a Fist: No hitchhiker thumbs! Make sure to fold your four fingers to the palms of your hands and rest your thumbs across these fingers.Thus, although the muscles of the arms and legs are primary movers for kicking and boxing, your core muscles act as stabilizers throughout the entire workout to ensure that you are not uncontrollably flailing your limbs. After all, without strong muscles in your abdominals, lower back, and glutes, throwing powerful punches and kicks with proper form is extremely difficult. Kickboxing is a great way to both challenge and improve your core strength. Interval training is a great way to make efficient use of your time – training at intense levels means that you do not necessarily need to set aside large chunks of time for a comprehensive workout. You get the full effect of interval training with this workout: high intensity efforts alternated with recovery intervals that force the cardiovascular system to quickly adapt to fluctuating demands in energy production. The kickboxing combo jumpstarts the heart, the cardio exercise sends it into overdrive, and the strength move provides an active recovery. Each of the three circuits contains a short kickboxing combo followed by kickboxing-inspired cardio and strength exercises. This quick-paced 37-minute cardio interval kickboxing workout packs a punch! And some kicks.
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September 2023
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