Cardio Kickboxing Class Elements
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Video Demonstations
Cardio Kickboxing classes are different from other aerobic classes in that the intensity and the impact are varied throughout the class. Alternate between high and low impact moves. High impact periods should be limited to 5 minute intervals.
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The Class
Warm Up: 10 min
- Face Class
- Alternate regular march and wide march
- Transition to toe tap from wide march
- One arm reach across front of body and then up
- Both arms to front of body then up
- Defense position, both fists in front of chin
- Alternate jabs to front
- Alternate upper cuts
- Alternate hook punches
- Alternate upper front arm blocks
- Alternate outside to inside upper blocks
- Back to regular march
- Grapevine
- Hamstring raises with pull back on each side
- Knee Strikes with pull down on each side
- Back to regular march
- Static calf stretch for each leg
- Static hamstring stretch for each leg, don't lock knees
- Back to regular march
- Static groin stretch, legs to the side
- Transition to runner's stretch on each side
Class: 25 min
High Intensity - Low Impact: 5 min
- Front Kicks (low target) with opposite arm low side block
- Side Kicks with low front block
- Push Kicks with hands at defense position
High Intensity - High Impact: 5 min
- Boxers Stance facing right - instructor facing same as class
- Left jabs to front - (stay on ball of foot, lightly, heel barely touches)
- Left jabs and Power Punch (right cross)
- Left jabs only
- 3 jabs to front, one to the left
- All jabs to front
- Rotate
- Boxers Stance facing left
- Right jabs to front
- Right jabs and Power Punch (left cross)
- Right jabs only
- 3 jabs to front, one to the right
- All jabs to front
- Boxers Stance facing right - instructor facing same as class
Water Break - Pulse Check
High Intensity - High Impact: 5 min
- Boxers Stance facing right - instructor facing same as class
- Left jabs to front - (stay on ball of foot, lightly, heel barely touches)
- Rotate
- Boxers Stance facing left
- Right jabs to front
- Rotate
- Reverse (180) then one jump forward and continue jabs
- Turn left and jab
- Turn right and jab
- Reverse (180) jump forward then continue jabs
- Boxers Stance facing right - instructor facing same as class
High Intensity - Low Impact: 5 min
- Front Kicks (low target) with opposite arm low side block
- Side Kicks with low front block
- Push Kicks with hands at defense position
High Intensity - High Impact: 5 min
- Boxers Stance facing right - instructor facing same as class
- Left jabs to front - (stay on ball of foot, lightly, heel barely touches)
- Left jabs and Power Punch (right cross)
- Left jabs only
- 3 jabs to front, one to the left
- All jabs to front
- Rotate
- Boxers Stance facing left
- Right jabs to front
- Right jabs and Power Punch (left cross)
- Right jabs only
- 3 jabs to front, one to the right
- All jabs to front
- Jump Rope, facing front
- Boxers Stance facing right - instructor facing same as class
Cool Down: 5 min
- Alternate regular march and wide march
- Transition to toe tap from wide march
- One arm reach across front of body and then up
- Defense position, both fists in front of chin
- Alternate jabs to front
- Alternate upper cuts
- Alternate hook punches
- Alternate upper front arm blocks
- Alternate outside to inside upper blocks
- Back to regular march
- Static groin stretch, legs to the side
- Back to regular march
- Defense position, both fists in front of chin
- Alternate front kicks, low target
- Alternate side kicks, low target
- Alternate side push kicks, low target
Floor Work: 15 min
- Abdominal Crunches
Stretching: 5 min
- Lower Body
- Upper Body