Friday, July 8, 2011

Cardio Kickboxing Heart Rate Booster

Team - Keeping with the cardio kickboxing theme of the week, today I'm going to explain a simple way to spice up a kickboxing class. 

There are different ways to format a cardio kickboxing class. My cardio kick classes are usually as follows:

  1. Warm up 
  2. Choreography
  3. Interval work/drills - Try adding this endurance drill to the mix as well
  4. Choreography
  5. Abs
  6. Cool down
Prep the class for this drill:  "Imagine meeting your enemy/worst nightmare/attacker in a kickboxing match and our goal is victory!"  This instantly gets the entire class engaged.  You'll see some eyes light up because this is their time to release all of the frustrations from the last couple weeks (maybe months). Let them know that we're going to take a few moves and "win this war."

Spice it up: Take these moves and rotate them to increase heart rates and get the class moving:
  • Uppercuts - Add jumping jacks (shoulders can stay in one place, as shown in video)
  • Jabs - "Get high get low" (shown in video)
  • Hooks - "Aim for the mid section"
  • Speed bag - "Up for 2, down for 2" - "Upper right/left" - Reverse direction of hands and repeat

From this Heart Rate Booster - take them RIGHT back to choreography just like the combo we learned from earlier this week.

This makes every class so fun! What is your favorite part of your workout? Cardio/Strength Training/Abs or everything, share it!

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