Cardi kick

Keywords: cardi kick
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So what if the closest you’ve come to kickboxing is a slap fight in the 4th grade. This is a great workout that only takes a few times through to get the motions down and feel right at home. Of course at home with this workout means sweating like a pig and struggling to catch your breath but it is completely worth it considering the massive amount of calories it burns (see below for calorie estimates).

True kickboxing has been around for hundreds of years and is a brutal sport that requires amazing cardiovascular endurance and speed to win. Though this video is not intended to train you for a fight it does take the spirit and physical demands of kickboxing and channel it into a challenging and fun cardiovascular workout that will help you burn calories like a prize winning kickboxer.

When going through this routine there are a few things that will help keep you injury free and keep your calorie burn up. First, be sure to stay on the balls of your feet and continuously shift your weight from leg to leg. Next, never punch or kick to a full extension, always keep joints “soft” by pulling your punches and kicks back just before reaching a full extension. This not only protects your joints from the risk of injury from hyperextension but it also increases the amount of calories you burn as well. Also, keep your core tight and move as quickly as you can both pushing and pulling the motion. The harder you contract your core and the faster you move with the maximum amount of force you can control can close to double the number of calories you burn during this workout routine.

We estimate that this cardio kickboxing workout burns between 10-15 calories per minute, or roughly 270 – 405 total.

The following is a quick description of the motions used in this workout video, just keep in mind that the motions performed here are for an aerobic workout only and not for use in competitive kickboxing.

- Hook (a hooking motion is done with either arm making a high swinging motion from the side generally aimed at the head)

- Shin Block (bring knee up and elbows down in a crunching motion keeping hands in front of face, knee should meet and touch elbow of same side)

- High Kick ( Hop rear leg to front leg position while simultaneously kicking the front foot up rotating your leg and hips to face sideways)

This is a direct transcript of the routine and the motions used in this routine. Feel free to use this for your personal use only.

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