Kickboxing offers amazing potential for a variety-filled workout, certainly not the usual linear treadmill experience. Not to mention the fact that once you get the basics down and begin padding, you’ll work up a sweat and could burn off close to 500 calories in an hour! Although calorie counting is often discouraged, (focus on nutritional intake, is the way forward!) it’ll help spark interest, build stamina and improve your coordination in no time. Try some of these useful tips to help get you in the fitness-junkie frame of mind this New Year.
Intensify Shuttle Runs
Often neglected but will make a significant difference to your stamina and, depending on your form, the explosive qualities in your training.
“Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.”
Mindy Solkin, owner and head coach of the Running Center, New York City
An All-In-One Mind and Body Toner
Don’t be discouraged, in fact get in the habit of “seeing opportunity and improvement” whenever you note that irritating lethargic feeling getting in the way of your workout. If you can train at your worst, you can train anytime! Imagine what you’ll be like at your best! The mind’s the instigator and the limit; a good workout trains your mind as well as your body!
“A side-step squat with wood chop works your mental coordination: arms, torso, abs, back, legs, inner thigh and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you raise the ball above your head step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg.”
David Kirsch, trainer and author of The Ultimate New York Body Plan (McGraw-Hill, 2004)
Get in the Habit of Working Out during Work Days!
This is very important. Studies show working out after work will help to push your willpower, build stamina and improve resilience; a great way to naturally push your limits in a healthy and easy manner. Give it a go, be sure to try and get a kickboxing workout/routine going after a long day at work, you’ll be able to directly see the results. Remember, willpower acts as a muscle! The more you exercise it, the bigger it will get.
“Sit on a stability ball to strengthen your core, and keep dumbbells your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each.”
Gregory Florez, personal trainer and CEO of Salt Lake City
Get The Skipping-Rope Involved
If you want a high intensity interval training routine, just add a skipping rope! Burning approximately 1300 calories per hour, it’s one of the ultimate fat melting exercises.
“The best cardio workout is the jump-rope double-turn maneuver. It’s intense: You’ll burn about 26 calories per minute! Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. But you’ll get in great shape just by working at it.”
Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at Aerospace High Performance Center in New York City
Don’t be afraid to try different exercises and change the “routine” as this will often lead to the mentality you need to achieve your goals! Taking that little jump to make your exercises more dynamic and engaging can help give the impetus to step out the door and back in the dojo!