This workout serves as Day 1 of our Kick & Sweat with Tasha 10-Day Challenge but can be used as a standalone workout anytime!
Focus & Benefits: This total body kickboxing workout contains relatively straightforward variations of the four main punches (jabs, crosses, hooks, and uppercuts) and kicks (front and side kicks) to provide you with an easily scalable cardiovascular routine. Think of the combos as short bits of choreography. Flowing from one punch and/or kick to the next challenges your balance and coordination, forcing you to make small tweaks to your posture and movement execution (which results in improved core strength, agility, and kinesthetic awareness – a spatial awareness of the body’s position as you transition from one movement pattern to the next).
Equipment: You don’t need any equipment for this workout other than your body!
Tips & Helpful Information: Use the first round of each combo (for each side of the body/lead) to familiarize yourself with the punches, kicks, and cardio moves so that you can up the tempo and your intentionality during the second round. And remember, although this is a contactless kickboxing routine, you still need to focus on proper form to optimize total body muscle engagement and enhance the cardiovascular effect.
Difficulty & Modifications Explained: This routine is rated as a level 3 because the work intervals are a manageable 30 seconds, the combos include straightforward mixes of punches and kicks so that you can move intuitively, and the impact level remains low-to-moderate from start to finish. You can decrease the routine difficulty by decreasing your cadence, omitting punches and/or kicks that don’t work for you, and/or reducing movement range of motion. To up the intensity, increase your cadence and throw your punches and kicks with precise fervor.
Closing Notes: As with any other routine that involves a bit of memorization, have some patience with yourself! You don’t have to be an “expert” kickboxer to benefit from this routine but you do have to be ok with potentially feeling a bit silly. Although our punches and kicks aren’t landing anywhere, we must execute them as if they are hitting a target so that you get the most out of the workout. Moral of the story: Sound effects, ridiculous faces, and laughter are all essential to a great workout experience!
Workout
Warm-Up: 30 sec per exercise, no rest between exercises (5:00)
-Boxer’s Shuffle
-Jab + Cross - R
-Hook + Uppercut - R
-Front + Side Kick - R
-Bob-and-Weave
-Jab + Cross - L
-Hook + Uppercut - L
-Front + Side Kick - L
-Jump Rope + High Knees (mid-tempo)
-Forward Swing Jumping Jacks
***30 sec off***
Kickboxing Circuit #1 (Low Impact): 30 sec on / 15 sec off / 2 rounds R-Lead + 2 rounds L-Lead – (AABBCC x 2)
[6 rounds total x 2 / 30 sec off before switching leads] (9:00)
-Combo #1: (quick pace) Jab-Cross + (moderate pace) Jab-Cross-Hook-Uppercut
-Combo #2: 3 Stepping Travel Jabs (forward) + 3 Lateral Retreating Squats (back)
-Combo #3: (front leg planted) Reverse Lunge + Alt. Front Kick / Side Kick
***Water Break***
Kickboxing Circuit #2 (Low + Moderate Impact): 30 sec on / 15 sec off / 2 rounds R-Lead + 2 rounds L-Lead – (AABBCC x 2) [6 rounds total x 2 / 30 sec off before switching leads] (9:00)
-Combo #1: Lateral Shuffle Forward/Jab-Cross + Lateral Shuffle Back/Hook + Uppercut
-Combo #2: Jab-Cross-Hook-Uppercut + (front leg) Front Kick + Side Kick + 2 Squat Jack Touchdowns
-Combo #3: 3 x Pausing Switch Jumps + (stay in lunge on 3rd rep) 4 Jabs (step back center)
Cool-Down: approx. 30 sec per stretch (approx. 5:00)
-Staggered Stance Quads/Hip Flexors Stretch - R
-Pyramid Hinge/Hamstrings Stretch - L
-Staggered Stance Quads/Hip Flexors Stretch - L
-Pyramid Hinge/Hamstrings Stretch - R
-Alt. Lateral Lunge Iso Hold Stretch
-Crossbody Shoulder Stretch + Wrist & Head Rotation - R
-Neck/Traps - R
-Crossbody Shoulder Stretch + Wrist & Head Rotation - L
-Neck/Traps - L
-Chest Opener + Tree Hug Stretch