Whether you want to completely change your workout routine or just add a bit of variety to it, kickboxing may be just the zest you need. When performed with good form, kickboxing moves can be especially beneficial to women, toning arms and legs and burning calories. You can perform individual exercises or take a cardio-kickboxing class. It all depends on what you want to get out of your full-body kickboxing workout.
Arms
Jabs and hooks are not only for knocking out an opponent in the boxing ring; they can also help you sculpt shapely shoulder and arm muscles when done repetitively. To do a jab, stand with your feet hip-width apart, arms bent and hands clenched into fists. Hold your fists just under your chin, and then punch your left arm forward. Repeat with your other arm. A hook is similar to a jab, but rather than punch straight out, bend your elbow and punch diagonally across your body, slightly twisting your torso.
Legs
The kicking portion of a kickboxing routine is when you tone your legs, from your quadriceps and hamstring muscles on back to your glutei maximi. Combine your kicks with your arm maneuvers to create a full-body workout. Stand with legs hip-width apart and arms in position, ready to jab. Twist to the right and jab four times, then lift your knee to your chest twice. Perform this combination 10 times, then switch sides.
Core
Among the most effective kickboxing drills to build strength in your core are fist push-ups. Lie face down on an exercise mat with your arms spread a little wider than your shoulders. Turn your palms into fists and face them inward. Push up onto your fists and toes, tightening your abdominal muscles and keeping your body in straight alignment. Don't straighten your arms to a full push-up; keep them bent, with your elbows parallel to the ground. Lower your body down and repeat.
Cardio
If you have the basic kickboxing moves down and are ready for a challenge, take a cardiovascular kickboxing class. Cardio kickboxing is a combination of aerobics and kickboxing moves, like jabs, kicks, uppercuts. According to the website Hughston Clinic, which cites figures from the American Council on Exercise, a one-hour class can burn 500 to 800 calories, almost twice the number of a regular aerobics class. Begin slowly and work up to harder routines as you build endurance and become more acquainted with the maneuvers.
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