Exercise

Kickboxing

Kickboxing combines striking techniques with cardio conditioning for a high-intensity full-body workout. Maintain a stable boxing stance with knees bent, generate power from your hips and core when throwing kicks and punches, and keep your hands up for protection.

Also called: Cardio Kickboxing, Boxercise, Boxing Workout · Equipment: cardio

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How to do it

Step by step

  1. Assume a boxing stance with feet shoulder-width apart, one foot forward, knees bent.
  2. Keep your hands up to guard your face and generate power from your core.
  3. Throw punches (jabs, crosses, hooks) by rotating your hips and shoulders toward the target.
  4. Execute kicks by pivoting on your standing leg and driving your knee up before extending the kick.
  5. Maintain constant movement and breathing throughout combinations for 30-60 minutes.
Muscles worked

What it trains

Mainly Quadriceps.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the kickboxing in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.