Kickboxing Aerobic classes are different from other aerobic classes in that the intensity and the impact are varied throughout the class. Alternate between high and low impact moves. High impact periods should be limited to 5 minute intervals.
To the right of this panel is a Windows Media Player. Click on the PLAY button to see a sample of some of the moves that can be done in a Kickboxing Aerobics class. The quality of the video will depend on your internet connection speed.
Video courtesy of IFA Productions
Runtime: 6 minutes 10 seconds
Warm Up: 10 min
Face Class
Alternate regular march and wide march
Transition to toe tap from wide march
One arm reach across front of body and then up
Both arms to front of body then up
Defense position, both fists in front of chin
Alternate jabs to front
Alternate upper cuts
Alternate hook punches
Alternate upper front arm blocks
Alternate outside to inside upper blocks
Back to regular march
Grapevine
Hamstring raises with pull back on each side
Knee Strikes with pull down on each side
Back to regular march
Static calf stretch for each leg
Static hamstring stretch for each leg, don't lock knees
Back to regular march
Static groin stretch, legs to the side
Transition to runner's stretch on each side
Class: 25 min
High Intensity - Low Impact: 5 min
Front Kicks (low target) with opposite arm low side block
Side Kicks with low front block
Push Kicks with hands at defense position
High Intensity - High Impact: 5 min
Boxers Stance facing right - instructor facing same as class
Left jabs to front - (stay on ball of foot, lightly, heel barely touches)
Left jabs and Power Punch (right cross)
Left jabs only
3 jabs to front, one to the left
All jabs to front
Rotate
Boxers Stance facing left
Right jabs to front
Right jabs and Power Punch (left cross)
Right jabs only
3 jabs to front, one to the right
All jabs to front
Water Break - Pulse Check
High Intensity - High Impact: 5 min
Boxers Stance facing right - instructor facing same as class
Left jabs to front - (stay on ball of foot, lightly, heel barely touches)
Rotate
Boxers Stance facing left
Right jabs to front
Rotate
Reverse (180) then one jump forward and continue jabs
Turn left and jab
Turn right and jab
Reverse (180) jump forward then continue jabs
High Intensity - Low Impact: 5 min
Front Kicks (low target) with opposite arm low side block
Side Kicks with low front block
Push Kicks with hands at defense position
High Intensity - High Impact: 5 min
Boxers Stance facing right - instructor facing same as class
Left jabs to front - (stay on ball of foot, lightly, heel barely touches)
