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5 Moves, 30 Minutes: Your Ultimate Kickboxing Training



This article originally appeared on DailyBurn.com

It's time to give your cardio routine a kick in the you-know-what. Just like other cardio workouts, kickboxing offers all the benefits of a high-intensity routine, including better coordination, mobility and strength. Not only will you put your muscles in full swing, but you'll squeeze the stress of the day.

RELATED: Undefeated: Kickboxing Workouts to Make You Strong

Anja Garcia, a Leading Instructor Daily Burn's new undefeated kickboxing program (now available) guarantees it's a workout you can not fake it. "The choreography combinations force you to stay connected throughout the workout, and let's face it: Punching and kicks help eliminate aggression, fear, or sadness."

Though these kickboxing moves are important calories eliminate, they also do not save on strength. "The punching and kicking helps to amplify everything from your shoulders and back to your abs and legs," says Garcia. "As with all your strokes, it's not just about the upper body, so much of the blow comes from your legs, you also work on your abdominals and lower body."

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5 Kickboxing moves to calories and strength

Before you jump into the ring, take a few minutes Check the boxer's posture. "Your foot positioning is very important because the power of the stroke actually comes from the gluteal muscles," explains Garcia. The attitude of the traditional boxer is with the left foot forward, the feet are shoulder width apart. "Your feet should be in a staggered fighting stance, with your back foot pointing slightly to the side, so you can use your hips with the punch," says Garcia. Next, bring your fists to your cheekbones and keep your elbows at your sides ̵

1; also known as guardian position. Your fists should be close enough to your cheekbones that your thumbs can touch them.

What advise? You're ready to rumble. For the following kickboxing practice, perform eight repetitions of each exercise and repeat as many rounds as possible in 30 minutes.

GIF: Undefeated

1. Jab, Cross, Hook, Uppercut

Throughout the undefeated program, you will be making various variations of this classic combo. To help you keep the shape, here are some tips: "At Jab, the blow comes straight from the shoulder, imagine the point of contact is someone's nose," says Garcia. For the cross, use the power from your back hip to strengthen your punch, and for the hook, hold your arm at 90 degrees, Garcia adds.

How to: Get into the guard (a) . Jab: Extend your left fist straight, with your thumb pointing to the floor. Put it back in its protective position (b) . Cross: Turn your right foot inward and bring your right hip and shoulder forward. Hold your elbow in your hand while keeping your right fist straight, with your thumb pointing to the floor. Put it back in its protective position (c) . Hook: Lift your left heel off the ground to shift your weight to the right side. Bring your left elbow to shoulder height with your thumbs up to a 90 degree angle. Put it back in the protection position (d). Uppercut: Turn your right hip and shoulder forward. Prick up with your thumb. Put it back in its protective position (e) . This is a rep.

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GIF: Undefeated

2. Sweep, Squat, Kick

The Sweep Squat is a new version of the basic squat that touches other muscles in your glutes and quadriceps. But adding the kick also fires your thighs, says Garcia. "The big bonus this turn is that the sweep down attacks the core a little bit more."

How to: Get into the protective position, feet in shoulder distance (a) . Sit in a deep squat while holding your hands to the cheekbones (b) . When you get up from the squat, you sweep your arms sideways to the left and kick your right leg straight (c) . Repeat on the left side (d) . This is a representative.

GIF: Undefeated

3. Jab, Cross, Slip

This game is about good offense and defense. Here, Garcia says to step in and then defensively pull away from the potential blow of another.

How to: Enter the guards position. Stand shoulder-width apart with your feet forward (a) . Stretch your left fist straight with your thumb outstretched. Put your fist back in protective position (b) . Bring your right hip and shoulder forward to bang your right fist straight with your thumb on the floor. Put it back in its protective position (c) . Keep your hands in the protective position, squat down and bend your head and slide it to the right side (d) . Repeat on the left side. This is a rep.

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GIF: Undefeated

4. Front Kick, Back Kick

Control is all about this combination of kicks, which also requires flexibility and agility in your hips and hamstrings. Garcia recommends that the kicks be lowered at knee height before gradually rising to the level of the hips or chest.

How to: Wake hands with cheekbones and feet in staggered combat posture (a) . Kick your right leg forward and then your left leg back while maintaining the upper body shape (b) . This is a representative.

RELATED: Need a Cardio Fix? Try this 5-minute Kickboxing Training

GIF: Undefeated

5. Uppercuts

Uppercuts are deceptively lower body movements. The real power behind them comes from your shoulders, back and legs. "Lighting these big burners increases your metabolism and makes kickboxing a total body workout," says Garcia.

How to: Stand shoulder-wide with your feet (a) . Swing your right hip and shoulder forward (b) . Hold your elbows up and hit your fists up. Make sure your thumbs are facing you (c) . Right then left is a rep.


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