Kickboxing Circuit Workout - Total Body Fitness
Kickboxing Circuit Workout - Total Body Fitness
Kickboxing in Surrey BC has turned into a popular workout throughout the last Two decades and is a fun and effective way to lose weight, get toned and stay in shape. There are lots of varieties of kickboxing including fighting styles and cardio or aerobic kickboxing. No matter your choice, kickboxing is an effective elliptical trainer workout that won't only get you fit and can make you more confident both physically and mentally having its self defense roots. Kickboxing is very good for women looking for a great weight loss solution.
If you don't have time or luxury of attending a kickboxing class or using a fitness expert, you may create or customize a simple and effective kickboxing home fitness exercise routine. Kickboxing is a wonderful cardiovascular and weight training workout that targets several groups of muscles that will help you improve your strength, stamina and suppleness. It can help you build muscle and obtain more toned, specifically if you possess a punching/kick bag to focus on your techniques. Some of the muscles a kickboxing workout targets will be the shoulders, arms, abs and thigh muscles.
Listed here is a fast and effective Half hour kickboxing workout that can be done in the home, in a gym or just about anywhere. First, warm-up with 2 minutes of continuous jump roping. Jump roping is one of the greatest aerobic workouts and quickly helps you get a heartrate up and muscles warmed up. If you don't have a jump rope, you can just jog set up or do jumping jacks. Then loosen up muscle tissue. It will always be vital that you heat up first in order to not stretch and injure cold muscles. Give you an excellent stretch to prevent any injuries. With this workout, I oftentimes tried my free-standing kick bag. It will work with no heavy bag or focus mitts, but you'll definitely use up more calories and build more muscle when coming up with actual experience of a target. If you want toned arms without lifting weights, punching huge bag is the approach to take and it's also also fun along with a great way to relieve stress too.
The kickboxing circuit starts off with 10 reps each one of the following combinations: (The process guide is below for instructions for beginners regarding how to perform different techniques)
#1 - Jab, right round house kick
#2 - Jab, cross, switch round house kick
#3 - Jab, cross, left hook punch, right round house kick
#4 - Jab, cross, left hook, right upper cut, switch round house kick
30 sec break
10 right round house kicks
10 left round house kicks - on these kicks, if you have a bag, work with power and exhale each and every kick making certain to pivot and rotate your hips for full contact. Without a bag or target to kick, work with technique and height. Kickboxing in Surrey BC
30 second - One minute break
Next, you'll do 10 reps of the following:
Left hook, right upper cut
Right upper cut, left hook
Jab, cross, right knee
Jab, cross, switch knee
Jab, cross, right knee, right round house kick
Jab, cross, switch knee, left round house kick
60 seconds or so break
10 left front kicks, 10 right front kicks 10 left side kicks, 10 right side kicks
25 jumping jacks 10 knuckle push ups 15 full sit ups
30 second - 1 minute break
Repeat the circuit again a second time.
Finish the workout with a punching drill:
30 seconds alternating punches in the sitting/horse stance - (punch palm down having a tight fist and withdraw to elbow for the back while punching using the other hand)
30 seconds left jab, 30 seconds right jab (with the last 10 sec punching as soon as possible)
Then cool down and stretch to complete the workout. The workout must take about 30 minutes total from a to z. A personalized workout, you are able to alter the combinations, add on more combinations, do more reps or repeat the circuit 2-3 times rather than once.
Kickboxing is quite beneficial and not only could it be a great workout for improving your balance, flexibility, coordination, endurance and overall fitness nevertheless it will also help relieve stress as well.
Have fun with your workout!!
TECHNIQUE GUIDE Techniques are mainly performed inside a right leg back fighting stance
Jab - Left punch (jabs are made to be quick punches)
Cross - Right punch, pivot back foot for additional power and reach (power/knockout punch)
Left hook punch - Can be achieved palm down or vertical - target is opponent's side of head or ear
Right upper cut - punch to opponent's chin - when punching a bag, the upper cut moves right into the bag having a right pivot
Round house kick - Grab right leg, bend your knee so when you point your toes and kick, the left foot should pivot. Rotate your hips while you extend your right leg for your kick. You need to make contact with either the instep of the foot or perhaps your shin.
Switch Round house kick - Performed together with your left leg beginning in an appropriate leg back stance. Keeping body inside the same position with left shoulder pointed forward, jump and switch the feet, crossing them. The proper foot should still remain on the right side and left around the left, however, when you switch, the right foot should easily be in the front. Then execute a left round house kick with all the left foot from behind. Set it in front so that you ought to be inside a right leg back stance again. (If the technique is too advanced for you personally, that can be done only a regular left round house kick.)
Front Kick - Lift leg with knee pointed up. Extend leg and kick, pulling toes back and striking with all the ball of the foot. Target needs to be the opponent's stomach or abdominal area.
Side Kick - Lift leg and bend the knees inside a chamber and rotate your hips. Your leg needs to be tight against your body as you pivot the rear foot in the other direction. Execute the medial side kick by extending your leg using your entire quad muscle, striking with the heel with the foot. Re-chamber the lower limb, bending your knee again and hang up your foot down.
Knee strike - You can either carry the bag or just visualize grabbing an opponent's head when you pull the hands towards your hip. When executing an appropriate knee, you'd pull off to the right when executing a left/switch knee, you'd pull the hands to the left. Perform a vertical knee striking with the reason for the knee with your right toes pointed as well as your body leaning back slightly to extend easy reach around the knee strike.
Switch knee - Executed the same way like a switch round house kick.