Start in a standing position, and drop down into a push-up position with your hands planted underneath your shoulders Hit with the ball of the foot (this kick is great for self-defense because it maintains distance) Rest (1 minute) Round 3 – The Championship Round (3 minutes) Jab - Cross - Hook - Rear Knee - Front Kick (30 seconds)Īdd a front kick to our Round 2 combination Set your feet in your stance and coast with nonstop jab - cross (1-2) punches Jab - Cross Coast + Tuck Jump (30 seconds) Remember Aaron’s wisdom: Active rest is practice for when we’re overwhelmed in life and we want to quit, but we have to keep our composure – so don’t bend over stand tall, stand confident, and breathe! This is your last set-try to challenge yourself and do multiple tuck jumps in a row!īack to the jab - cross - lead hook - rear knee combo for 30 seconds Return to the fast feet and tuck jump exercise for 30 seconds
Repeat the jab - cross - lead hook - rear knee combination from before for 30 seconds Jab - Cross - Hook - Rear Knee (30 seconds) Jump up into a tuck, bringing your knees to your chest Move your hands with your feet as you run in place – fast hands, fast feet! Keep your chin tucked, hands up, elbows in Lift your rear leg, aiming your knee upwards to strike Point your toes, lean back and swing your rear arm to counterbalance Shift your weight back again as your deliver a hook with your lead arm Shift your weight forward as you extend your rear arm forward in a cross Keep your shifted weight back as your extend your lead arm in a jab Perform the following combination for 30 seconds Rest (1 minute) Round 2 (3 minutes) Jab - Cross - Hook - Rear Knee (30 seconds) Set your feet in your stance and perform a 1-2 punch combo nonstop (jab - cross coast)Ĭome back to stance and repeat the jab-cross coast combo Visualize your opponent and breathe out as you punch to engage your abs Repeat the jab - cross + boxer’s bounce combo Jab - Cross + Boxer’s Bounce (30 seconds) This time, push yourself with squat jumps!įrom a low squat position, jump straight up into the air and land back into a low squat Use this as your active rest period to stay loose and relaxed, and to lower your heart rate Repeat the jab - cross + boxer’s bounce combo from before *For an added challenge: Grab some dumbbells or a medicine ball to hold while you squat, or do squat jumps, exploding up into the air from your squat position before resetting Jab - Cross + Boxer’s Bounce (30 seconds) Push your hips and butt back as you bend your knees into a low squat Set your feet shoulder-width apart with your toes pointing slightly outwards
Stay loose and relaxed, letting go of tension in the upper body Keep your heels up and move on the balls of your feetīounce lightly on both legs a short distance from side to side Keep your elbows close to your body the closer your elbows are to your midline, the more power your punches will have
#15 minute kickboxing workout full
Repeat two or three times.Set your feet in your stance and throw a jab - cross (1-2) punch combo with full extension Continue for each of the remaining exercises, moving from one to the next without resting. So blast your favorite pump-up songs and do the following circuit three times a week: Starting with the first move, complete as many reps on one side as you can in one minute switch sides and repeat.
#15 minute kickboxing workout how to
(For more tips on how to build muscle, pick up Lift to Get Lean by Holly Perkins.) That'll increase muscle activation and help you zero in on your strikes. Want to up the ante? Hold a pair of very light weights throughout (finally: something those little three-pounders are good for!). This exclusive sequence, created by DiPaolo, alternates between rounds of punching combos and conditioning drills for a fast and effective workout designed to build power and stability while improving your cardio. "As long as you're moving quickly, you're going to get your heart pumping, fire up your major muscles, and blast calories." "Your arms, legs, and core are working to propel each rotation," says fitness instructor Christa DiPaolo, creator of the boxing-based class The Cut at Equinox. Swinging, hooking, and jabbing nothing but air is a total-body workout, too. You don't need a sparring partner to whoop ass.
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