Calorie Burn Estimations We estimate that this cardio kickboxing workout burns between 10-15 calories per minute, or roughly 270 – 405 total. The following is a quick description of the motions used in this workout video, just keep in mind that the motions performed here are for an aerobic workout only and not for use in competitive kickboxing. Punches - Jab (straight punch with hand on lead side of the body) - Cross (straight punch from the trailing arm/rear arm) - Hook (a hooking motion is done with either arm making a high swinging motion from the side generally aimed at the head) - Uppercut (a hooking motion that starts low and comes up, generally aimed at the opponents face) Kicks and Leg Motions - Shin Block (bring knee up and elbows down in a crunching motion keeping hands in front of face, knee should meet and touch elbow of same side) - Knee (drive rear knee up at same time as pulling "opponent" down into the lifting knee) - Front Kick (drive knee up then extend leg straight forward, can be done with front or back leg) - High Kick ( Hop rear leg to front leg position while simultaneously kicking the front foot up rotating your leg and hips to face sideways) Stance Switch (quickly hop and shift feet, switching which foot is in front) This is a direct transcript of the routine and the motions used in this routine. Feel free to use this for your personal use only. Cardio Kickboxing Workout Warm Up 30 - Arm Swing 30 - Arm Circle 30 - Torso Circles 30 - Torso Rotation 30 - High Knee March 60 – Standing Side Crunch 60 - Standing Crisscross Crunch 60 - Up and Out 120 - Jumping jacks / Jump Rope Round One (Start with left leg forward) - Jab + Cross x 10 (switch stance and repeat) - Jab + Cross + Jab x 10 (switch stance and repeat) - Jab + Cross + Jab + Ducking Stance Change x 10 (5 on each side) - Jab + Cross + Uppercut + Uppercut x 10 (switch stance and repeat) - Hook + Uppercut + Uppercut + Hook x 10 (switch Stance and repeat) - Jab + Hook + Hook + Uppercut + Ducking Stance Change x 10 (5 on each side) Round Two (Start with left leg forward) - Shin Block (F) + Jab + Cross + Shin Block (R) x 10 (switch stance and repeat) - Knee + Knee + Jab + Cross x 10 (switch stance and repeat) - Knee + Front Kick (F) + Front Kick (R) x 10 (switch stance and repeat) - High Kick + Knee + Shin Block (F) + Shin Block (R) + Ducking Stance Change x 10 - Front Kick (F) + Jab + Cross + Front Kick (R) x 10 (switch stance and repeat) - High Kick + High Kick + Uppercut + Uppercut + Knee x 10 (switch stance and repeat) Cool Down
Posted on: Mon, 09 Sep 2013 16:05:31 +0000