Be a knockout in time for Christmas with these simple kickboxing moves to tighten and tone your whole body
Put on your favourite motivational music and get ready to punch and kick your way to a buff body. Kickboxing moves are great for all fitness levels and will help eliminate holiday stress.
The workout is made up of a combination of five kicks and punches that are performed in sequence. Prepare to sweat!
How often should I do it?
Perform all five combinations in three 10-to-20 minute workouts a week. As you become fitter you can increase the duration of the workouts.
Make sure you have a day's rest in-between each workout.
Before you start
Warm upStretch before and after your workout.
Warm up your body before you start to perform any punches or kicks.
You can do this by marching or running on the spot, doing star jumps, and performing side bends.
Your movementsWhen you perform your combinations:
- Ensure that you breathe out on exertion. This allows your heart and lungs to function properly.
- When kicking, keep your arms in the starting position to allow your abdominal muscles to work.
- Keep your abdominal muscles tightened at all times throughout all five combinations.
- Concentrate on your technique and gradually increase your speed.
Stand with your feet about a shoulder width apart with one slightly behind the other. Clench your fists, bend your arms and raise them in front of your body.
Position one fist in front of your chin. This will be the arm you lead with.
Hold the other fist close to your chest.
*Please consult your doctor before embarking on any new fitness regime.
All five combinations must be performed in sequence.
- Jab punch, front kick
- Reverse punch, front kick, front kick
- Jab punch, reverse punch, front kick
- Jab punch, reverse punch, double front kick
- Jab punch, reverse punch, roundhouse kick
- Jab punch, front kick
- Reverse punch, front kick, front kick
- Jab punch, reverse punch, front kick
- Jab punch, reverse punch, double front kick
- Jab punch, reverse punch, roundhouse kick
Get into the starting position.
Jab punch: Pushing off from your rear leg, extend your leading arm and throw a punch making sure your palm is facing downwards and your knuckles face forward.
Bend your elbow and return to the starting position.
Front kick: Lift the rear leg and raise your knee so that it is level with your hip joint. Fully extend your leg into the kick and return to the starting position.
Repeat: Ten times on each side.
What it works: Front of the shoulders, upper arm, front of the thighs and bottom.
Go to: Combination twoBack to: Top of article
Get into the starting position.
Reverse punch: Pushing off from your rear leg, extend the arm closest to your chest and throw a punch making sure your palm is facing downwards and your knuckles face forward.
As you return your arm to the starting position, perform a front kick.
Front kick, front kick: Lift the rear leg and raise your knee so that it is level with your hip joint. Fully extend your leg into the kick and place it in front of you. Then, launch into another kick, using your other leg.
Go back into the starting position.
Repeat: A total of ten times.
What it works: Upper back, shoulders, abdominal muscles, bottom and front of thighs.
Go to: Combination threeBack to: Combination one
Let's get some rhythm into these combinations now that your body is fully warmed up. Avoid letting your heels touch the floor and stay on your toes from now on.
You should be familiar with the jab punch, reverse punch and front kick by now. This combination will put them altogether. If you need a recap, go back to combinations one and two.
Get into the starting position.
Jab and reverse punch: Move swiftly into the jab punch. Rotate your hip and punch forward with the reverse punch. Remember to keep your palms facing downwards and your knuckles straight ahead of you.
Return to the starting position.
Front kick: Now, throw a front kick with more confidence and speed ensuring that your arms remain in the starting position.
Time your punches and kicks to the beat of the music.
Repeat: Ten times on each side.
What it works: Upper back, shoulders, upper arms, abdominal muscles, bottom and front of thighs.
Go to: Combination fourBack to: Combination two
You should be sweating by now, but don't give up. This combination will continue to keep the pace up.
Focus on your upper back muscles working and contracting as you throw the punches. Plus, focus on your abdominal muscles contracting as you twist from the hip into your jab and reverse punch.
Get into the starting position.
Punches: Move freely with your punches now. Lead with the jab punch and return to the starting position. Throw the reverse punch and return.
Double front kick: Now, go into the front kick and hold. While the leg is extended, bend your knee and then extend your leg again. This is the double kick.
Repeat: Ten times on each side.
What it works: Upper back, shoulders, upper arms, abdominal muscles, bottom and front of thighs.
Go to: Combination fiveBack to: Combination three
For this final combination, slow the movement down to concentrate on your technique.
Get into the starting position.
Jab and reverse punch: Perform the jab and reverse punch combination.
Roundhouse kick: Rotating from the left hip, kick your right leg in an anti-clockwise rotation. Your body will tilt to the left slightly. Then bring your extended leg back into the starting position.
Repeat: Ten times on each side.
What it works: Bottom and hamstring muscles. Plus: upper arms, upper back, shoulders and abdominal muscles.
Congratulations, you're finished! Remember to stretch as you cool down.
Back to: Combination four