Khibae aerobic kickboxing workout full#
Khibae aerobic kickboxing workout free#

Feel free to use this for your personal use only. This is a direct transcript of the routine and the motions used in this routine. Stance Switch (quickly hop and shift feet, switching which foot is in front) High Kick ( Hop rear leg to front leg position while simultaneously kicking the front foot up rotating your leg and hips to face sideways) Front Kick (drive knee up then extend leg straight forward, can be done with front or back leg)

Knee (drive rear knee up at same time as pulling 'opponent' down into the lifting knee) 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) Uppercut (a hooking motion that starts low and comes up, generally aimed at the opponents face) Hook (a hooking motion is done with either arm making a high swinging motion from the side generally aimed at the head) Cross (straight punch from the trailing arm/rear arm) Jab (straight punch with hand on lead side of the body) 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. We estimate that this cardio kickboxing workout burns between 10-15 calories per minute, or roughly 270 вЂ“ 405 total. The harder you contract your core and the faster you move with the maximum amount of force you can control can close to double the number of calories you burn during this workout routine. Also, keep your core tight and move as quickly as you can both pushing and pulling the motion. This not only protects your joints from the risk of injury from hyperextension but it also increases the amount of calories you burn as well.

Khibae aerobic kickboxing workout full#

Next, never punch or kick to a full extension, always keep joints вЂњsoftвЂќ by pulling your punches and kicks back just before reaching a full extension. First, be sure to stay on the balls of your feet and continuously shift your weight from leg to leg. When going through this routine there are a few things that will help keep you injury free and keep your calorie burn up. Though this video is not intended to train you for a fight it does take the spirit and physical demands of kickboxing and channel it into a challenging and fun cardiovascular workout that will help you burn calories like a prize winning kickboxer.

True kickboxing has been around for hundreds of years and is a brutal sport that requires amazing cardiovascular endurance and speed to win. Of course at home with this workout means sweating like a pig and struggling to catch your breath but it is completely worth it considering the massive amount of calories it burns (see below for calorie estimates). This is a great workout that only takes a few times through to get the motions down and feel right at home. You don't need to step into the boxing ring for this kind of workout but if you are keen to give kickboxing a go you will want to invest in some of the best workout clothes for men or best workout clothes for women and prepare to get sweaty.So what if the closest youвЂ™ve come to kickboxing is a slap fight in the 4th grade. Moreover, this 2014 study found that five weeks of kickboxing training (involving three one hour sessions a week) can improve all of the following: upper-body muscle power, aerobic power, anaerobic fitness, flexibility, speed and agility. Kickboxing requires you to respond quickly with kicks as you memorise and perform combinations. While it benefits you physically it is also effective for sharpening the mind. She adds that the continuous nature of the exercise tests and improves an individual's endurance and cardiovascular fitness. The strength used to move through these planes of movement correctly, strengthens and tones your muscles from head to toe.' These classes mix kickboxing techniques with aerobics to give you a full-body cardio workout. You get to take all that pent out emotion out on a heavy bag or pads. It is also a great way to destress after a tough day. Penrose explains, 'By rotating, extending and contracting muscles to perform movements, kickboxing targets your upper body, lower body and core all in one hit. This is a high-impact exercise that builds shaper reflexes while increasing your endurance and strength.