Kickboxing workouts are a fun and effective cardio option that engage almost every muscle in your body. So instead of running on a treadmill, try these fun fitness drills mad by fitness expert and certified kickboxing instructor Jessica Smith to burn a whole lot of calories. How it works: Without rest, do each kickboxing exercise drill back to back. Rest for 1-2 minutes after you’ve completed the last move and repeat the full circuit one more time. All you need is some free space. In the first exercise you will have to attack and avoid an imaginary opponent; Stand with your left foot forward and keep your hands up to your chin in fists in a guard position. Throw a punch with your lead left hand, rotating your fist down, without locking out your elbow, followed by a right hand cross, rotating your right hip into the punch and lifting your right heel off the floor staying on the ball of your foot, then return to your guard position. Quickly turn your hips back and lower into a squat then jump up as you are coming out of it and turn 180 degrees to bring your right foot forward and take your left foot back. Repeat the circuit with your lead hand as your right hand then switch back. Repeat for a minute. In the second exercise stay quick and light on your feet. Stand hip-width apart with your feet and hold your arms up in front of your chest, your hands in your fists, your elbows out to your sides. For 30 seconds, shuffle side by side and quickly circle your arms around each other (as if hitting a speed bag). In the next exercise shuffle in position for 1 count with your right foot forward and arms on guard, then jump and turn to the other side instantly, landing with your left foot forward.For 1 count, shuffle in place and turn back. Do this for 30 seconds as fast as you can. In the next drill, step up, arms on guard, with your feet together. Bend your left knee toward your chest, then stretch your left leg behind you, push it out through your left heel, and bend your foot. Push your knee back in easily and move down. Bend your right knee right in front of your chest immediately, pressing your hips forward. With the left leg, repeat for 30 seconds, and then with the right for 30 seconds. For the next exercise keep an imaginary “rope” and hop in place, alternating when circling your arms with a front heel touch for 30 seconds. Next, for 1 minute, Begin with your feet wider than your hip-width apart, your knees bent, and your toes turned 45 degrees apart. Bring your arms to on guard, keeping your hips under your shoulders. Bend your hips in order to put your hands under your shoulders on the ground. Jump back into a complete plank on both feet (keeping your abs in tight). Do a push-up and then jump back into your hands with your feet and stand back up in a horse stance. In this next drill, Stand straight with your right foot, arms on guard. Throw a right jab, a left cross, a right uppercut, a left uppercut, and then quickly squat down. Get back up quickly and duck over again. Repeat the entire combo as many times as you can on the right for 30 seconds, then turn and repeat on the left side for 30 seconds. In the last exercise, Step up, arms on guard, with your feet together. Bend your left knee and pull your heel into your body, pivot your right heel forward, and then “whip” your left leg to the side quickly by stretching your leg with your foot pointing out. To turn legs and repeat on the right, bend your knee back and step down. For 30 seconds, alternate legs as fast as you can.
