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Workout Wednesday: The Basic Kickboxing Workout


Cardio workouts are all the rage again this year, but depending on what you do, they can get a little monotonous. Running and jumping rope are mainstays in many workouts, but there are other ways to enhance your cardiovascular health and get back in shape.

Kickboxing is one of them. While it may seem daunting, it doesn’t have to be. Even the most basic kicks and punches can give you a challenging, yet rewarding workout.

This Week’s Workout

The workout this week comes from Pop Workouts, and is easy enough for beginners and rewarding enough for kickboxing veterans. You’ll learn and master six of the most basic moves in kickboxing, break a sweat, and better your health, all in a fairly short amount of time.

Here are the six basic moves that this basic kickboxing routine include. Plus, watch the video of the entire workout below.


Movement Notes

Hooks: Hooks are simple, but it’s important to remember to swing your arms wide when you’re completing them. Doing so lets you work more muscles, including the sides of your shoulders and your deltoids. Be sure to throw your punch at shoulder height!

Jabs: Because these are the most basic movements in kickboxing, they’re easy to learn. Form and balance are important when throwing a good jab. Punch your arm out in front of you, but remember to stay balanced–balance is what helps improve your core strength and will also help prevent injuries. When you throw jabs, remember to lift the power from your feet.

Uppercuts: Uppercuts can be fun, but it’s important to remember to keep your arms pulled in and close to your body. Step into your punch and snap your shoulder upward, keep your arm parallel to your body throughout the movement.

If you’re new to kickboxing and aren’t quite sure if you’re doing the moves correctly, check out the following video:

Cool-Down & Recovery

While the last thing you want to do is another “workout” after you’ve already done one, it’s an important part of your overall fitness routine. The good news is that your cool-down doesn’t have to be (and shouldn’t be) intensive.

This week, do some stretching. Start with your legs, and then move to your arms and shoulders. Give your back a good stretch, too. Do the stretches you’re most comfortable with, but don’t overdo them.

Don’t forget to feed your muscles with a quality protein supplement. Whether you like shakes, bars, or something else, there are plenty of options to help in your recovery. Some of my favorites are listed below:

Have you given kickboxing a try before? Let us know how it’s helped you stay in shape. Leave us a comment below!


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