Aerobic kickboxing combines boxing punches with martial arts kicks in an invigorating cardio workout. This blending of techniques promotes balance, agility, power, precision, and speed. Aerobic kickboxing is a demanding exercise that works multiple muscle groups.

Unlike the stationary bike or stair climber, aerobic kickboxing is fun and interactive. It is also an excellent way to relieve anxiety and stress while building confidence and promoting well-being.

Aerobic Kickboxing Class

Warm-Up

Begin with basic stretches to loosen the muscles. Stretch all your major muscle groups. Start at your neck and make your way down your body. Biceps, triceps, chest, abs, quads, hamstrings, calves...

Next, do a light cardiovascular warm-up such as jumping jacks or skipping rope. Warm up and stretching are extremely important exercises that are essential to any training regimen.

Kicks and Punches

Then begin with the basic punches and kicks. Make a routine with a series of repetitive punches alternating with other hand strikes, then kicks, and finally a combination of all three. Make a habit of exhaling with every punch and kick. This will help to make breathing a habit, so you can concentrate on your next maneuver.

Knowing how to land a punch goes hand-in-hand with knowing precisely where it should go, so with each punch or kick thrown, aim for a target on the body. Stand in front of a large mirror and direct the energy and focus of your strikes towards your image in the mirror. Leave plenty of space between you and the mirror. Accidentally breaking the mirror is not part of this workout. Accuracy leads to power, so after throwing a few strikes and learning where the body must be positioned for the strikes to land correctly, start to put more energy and force behind each movement. This increase in power expenditure leads to an even more demanding physical workout.

In addition to mirrors and punching bags, you may choose to incorporate hit pads for the hands and boxing gloves. The force of actually hitting something will increase the level of difficulty and teach you to strike with power.

Jabs, cross-punches, uppercuts and hook punches are basic boxing moves that make up the solid punching routine. Kicks target large muscle groups and organs, and with a bit of practice, can be a solid basis for self-defense. All strikes, when performed and targeted correctly, can be highly effective in defensive contexts.

Cool Down

After the vigorous portion of the routine, it is important to bring the heart rate back to a non-stressful level. Perform floor exercises and stretches as a cool down. At the conclusion of each class, do at least five minutes of breathing exercises to cool down and relax the body and mind.

Things to Remember:

• Be careful to avoid hyper extension when not actually hitting a target.
• Drink plenty of fluids! Dehydration can lead to muscle tears and pulls.
• Use proper protective equipment.
• Do as much as you feel comfortable with. If you are just starting an exercise program, consult your physician first, and take it slow.
• If you are new to kickboxing, take a class or get a video so that you learn the proper techniques for the punches and kicks.