Kickboxing is a proven method for getting into peak physical condition and improving physical fitness. Combined with body weight exercises, strength and conditioning, and interval training, boot camp-style kickboxing workouts are not only fun, but also effective. With numerous boot camp kickboxing exercises from which to choose, there is an exercise to suit just about every body type and fitness skill level.
Squat to Kick Drills
These drills combine the body weight exercise of the squat and integrate a kicking technique, such as a front kick. Stand in a fighting stance with your left foot forward. Lower into a squat moving your hips down and back. As you use your thighs and hips to drive back up out of the squat, immediately begin to execute a front kick. Lower the kicking foot back to the floor and then repeat.
Punch-Kick Heavy Bag Combinations
Executing various punch-kick combinations on the heavy bag at a high level of intensity for a specified round time, such as two to three minutes in duration is recommended. Perform combinations, such as jab-cross-roundhouse kick. Keep your hands up and execute both punches immediately followed by a whipping roundhouse kick from the back leg. Return to your fighting stance while regaining balance and then repeat. Perform as many combinations as possible in a controlled fashion during each round.
Plyometric Exercises and Striking
This method can bump the intensity through the roof and maximize calorie burning. One example includes performing burpees, followed directly by punches or kicks. Begin standing and lower your hands to the floor while kicking feet out into a push-up position. Jump your feet back up towards your hands and then jump upwards as high as possible. Once you land, execute a punching or kicking technique on a heavy bag or stationary target. Repeat for a desired amount of reps or duration.
Another example is performing a series of jump squats proceeding punches or kicks. Jump as high in the air as possible and land softly into a controlled squat. Explode back up into the air from the lower squat position. Repeat for desired reps or duration and immediately follow with a kicking or striking technique for a duration such as 30 seconds.
Numerous Options
An unlimited number of different exercises exist for kickboxing boot camp-style classes. Body weight exercises, such as push-ups, squats and sit-ups, are often utilized in many programming options. The exercises and drills previously discussed will provide maximal training effects for the intermediate to advanced fitness kickboxing enthusiast.
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