{"id":61011,"date":"2017-08-15T07:15:35","date_gmt":"2017-08-15T11:15:35","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=61011"},"modified":"2021-05-19T11:45:52","modified_gmt":"2021-05-19T15:45:52","slug":"undefeated-kickboxing-moves","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/undefeated-kickboxing-moves\/","title":{"rendered":"5 Kickboxing Moves: Your 30-Minute Ultimate Workout"},"content":{"rendered":"
\"5
Photo: Ryan Kelly \/ Undefeated<\/a><\/i><\/figcaption><\/figure>\n

It\u2019s 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<\/a> and strength. You\u2019ll not only knock your muscles into high gear, but you\u2019ll squash the stress of the day.<\/p>\n

RELATED: <\/strong>Undefeated: Kickboxing Workouts to Get You Strong<\/a><\/p>\n

Anja Garcia, one of the lead instructors for Daily Burn\u2019s new Undefeated kickboxing program<\/a> (available now), guarantees this is one workout you can\u2019t fake. \u201cThe choreography combinations force you to stay connected throughout the entire workout. And let\u2019s be honest, punching and kicking helps get out any aggression, fear or sadness.\u201d<\/p>\n

Although these kickboxing moves will knock out major calories, they don\u2019t skimp on strength either. \u201cThe punching and kicking helps to strengthen everything from your shoulders<\/a> and back to your abs and legs<\/a>,\u201d Garcia says. \u201cAs with all your punches, it isn\u2019t just about the upper body. So much of the punch also comes from your legs. You are working your abs<\/a> and lower body, too.\u201d<\/p>\n

TRY IT NOW: Daily Burn\u2019s Undefeated Program<\/a><\/strong><\/p>\n

5 Kickboxing Moves to Squash Calories and Build Strength<\/h3>\n

Before you jump in the ring, take a few minutes to review proper boxer\u2019s stance. \u201cYour foot positioning is super important as the power of the punch actually originates from the glutes<\/a>,\u201d Garcia explains. The traditional boxer\u2019s stance is with your left foot forward, feet shoulder-distance apart. \u201cYour feet should be in a staggered fighting stance with your back foot slightly out to the side so that you\u2019re able to use your hips through the punch,\u201d Garcia says. Next, bring your fists up to your cheekbones and keep your elbows in by your sides \u2014 also known as guard position. Your fists should be close enough to your cheekbones that your thumbs can touch them.<\/p>\n

Guess what? You\u2019re ready to rumble. For the kickboxing workout below, perform eight reps of each exercise and repeat for as many rounds as possible in 30 minutes.
\n<\/strong><\/p>\n

\"Undefeated
GIF: Undefeated<\/a><\/i><\/figcaption><\/figure>\n

1. Jab, Cross, Hook, Uppercut<\/h3>\n

Throughout the Undefeated program, you\u2019ll do different variations of this classic combo. But to help you maintain form, here are a few pro pointers: \u201cIn the jab, the punch comes straight out from the shoulder. Imagine the point of contact being someone\u2019s nose,\u201d Garcia says. For the cross, utilize power from your back hip to strengthen your punch, and for the hook, keep your arm at 90 degrees, Garcia adds.<\/p>\n

How to: <\/strong>Get into guard position (a)<\/strong>. Jab: <\/strong>Extend your left fist straight with your thumb pointed toward the floor. Pop it back to guard position (b)<\/strong>. Cross: <\/strong>Turn your right foot inward and bring your right hip and shoulder forward. Keep your elbow in as you punch your right fist straight out with your thumb pointed to the floor. Pop it back up to guard position (c)<\/strong>. Hook: <\/strong>Lift your left heel off the ground to shift your weight to your right side. Bring your left elbow up to shoulder height, forming a 90-degree angle, with your thumb facing up. Pop it back up to guard position (d). Uppercut: <\/strong>Turn your right hip and shoulder forward. Punch upward with your thumb facing you. Pop it back up to guard position (e)<\/strong>. This is one rep.<\/p>\n

I WANT IN: Sign Me Up for Daily Burn\u2019s Undefeated<\/a><\/strong><\/p>\n

\"Undefeated
GIF: Undefeated<\/a><\/i><\/figcaption><\/figure>\n

2. Sweep, Squat, Kick<\/h3>\n

The sweep squat is a new take on the basic squat<\/a>, engaging other muscles in your glutes and quads. But adding the kick also fires up your hamstrings, Garcia says. \u201cThe great bonus in this move is that the sweep down engages the core a bit more.\u201d<\/p>\n

How to: <\/strong>Get into guard position, feet shoulder-distance apart (a)<\/strong>. Sit into a deep squat, while keeping your hands by your cheekbones (b)<\/strong>. As you come up to stand from the squat, sweep your arms laterally to your left side and kick your right leg straight out (c)<\/strong>. Repeat on the left side (d)<\/strong>. This is one rep.<\/p>\n

\"Undefeated
GIF: Undefeated<\/a><\/i><\/figcaption><\/figure>\n

3. Jab, Cross, Slip<\/h3>\n

This move is all about good offense and defense. Here, Garcia says to step into the punch and then defensively slip back and duck away from someone else\u2019s potential punch.<\/p>\n

How to: <\/strong>Get into guard position. Stand with your feet shoulder-distance apart facing forward (a)<\/strong>. Extend your left fist straight out with your thumb pointed toward the floor. Pop your fist back into guard position (b)<\/strong>. Bring your right hip and shoulder forward to punch your right fist straight out with your thumb pointing the floor. Pop it back up to guard position (c)<\/strong>. Keeping your hands in guard position, sit into a squat and duck your head, slipping it to your right side (d)<\/strong>. Repeat on the left side. This is one rep.<\/p>\n

SIGN ME UP: Start the Undefeated Kickboxing Program Today<\/a><\/strong><\/p>\n

\"Undefeated
GIF: Undefeated<\/a><\/i><\/figcaption><\/figure>\n

4. Front Kick, Back Kick<\/h3>\n

Control is everything during this combo of kicks that also demands flexibility and mobility in your hips and hamstrings<\/a>. Garcia recommends starting your kicks low at knee height before gradually going up to hip or chest height.<\/p>\n

How to: <\/strong>Stand in guard position with your hands by your cheekbones and your feet in a staggered fighting stance (a)<\/strong>. Kick your right leg forward, and then your left leg back, while maintaining upper body form (b)<\/strong>. This is one rep.<\/p>\n

RELATED: <\/strong>Need a Cardio Fix? Try This 5-Minute Kickboxing Workout<\/a><\/p>\n

\"Undefeated
GIF: Undefeated<\/a><\/i><\/figcaption><\/figure>\n

5. Uppercuts<\/h3>\n

Uppercuts are deceptively lower body moves. The real power behind them comes from your shoulders, back and legs, too. \u201cFiring up these big burners helps increase your metabolism and makes kickboxing a total-body workout,\u201d Garcia says.<\/p>\n

How to: <\/strong>Stand with your feet shoulder-distance apart (a)<\/strong>. Pivot your right hip and shoulder forward (b)<\/strong>. Keeping your elbows in, punch upward with your fists. Be sure your thumbs face you (c)<\/strong>. Right then left is one rep.<\/p>\n

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn. <\/em><\/p>\n

Want more knock-out kickboxing workouts? <\/strong><\/em>Sign up now for the Daily Burn Undefeated kickboxing program<\/strong><\/em><\/a>, now available to all members. Your first 30 days are free!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Check your frustrations at the door with Daily Burn\u2019s new Undefeated program. These kickboxing moves will crush calories and hook you with intensity.<\/p>\n","protected":false},"author":90,"featured_media":61018,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299,301],"tags":[32,288,430,312,281,341,343],"class_list":["post-61011","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","category-workouts","tag-bodyweight","tag-cardio","tag-daily-burn","tag-kickboxing","tag-strength-training","tag-tax1living-well","tag-tax2exercise"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/61011","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=61011"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/61011\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/61018"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=61011"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=61011"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=61011"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}