kickboxing extras

High Knees

• Standing light on your feet, tuck your elbows to your sides with forearms parallel to the ground, palm down.
• Run in place making sure to bring your knees in contact with your palms.

Side to Side Leg Curls

Step 1 Stand with your feet slightly wider than hip-width apart and your hands on your hips.

Step 2 Shift your weight onto your right leg while curling your left leg back toward your rear.

Step 3 Alternate from side-to-side, keepi

• Stand with your feet slightly wider than hip-width apart and your hands on your hips.
• Shift your weight onto your right leg while curling your left leg back toward your rear.
• Alternate from side-to-side, keeping your head level and your back straight.
• Sidestep Kick
  
  Before
  

  

  
  
  After
  
  
  • Stand with feet shoulder-width apart, elbows bent, fists in front of chest.
  • Cross left foot behind right. Shift weight onto left leg and kick right leg directly out to right side, foot flexed.
  • Bring right leg back in front of left to cross-legged stance.
  • Step left foot out to left (to start position), then do a quick squat to complete 1 rep.
  • Do all reps. Switch sides, repeat.
  
  Jab
  
  
  • Stand with your left leg about a foot in front of you with both knees slightly bent. Bend your elbows so that your fists are just below your chin.
  • Punch your right arm straight out as you shift your weight to your back leg. Come back to starting position.
  Jab Cross
  
  
  
  Alex Palombo
  
  
  • Tie ends of a resistance band together to make a loop. Stand with feet hip-width apart and place band around ankles. Step back with right leg until you feel resistance in band, knees slightly bent.
  • Wrap second band around upper back and grip ends with fists (wrap band around fists to pick up slack). Bend elbows by ribs; bring fists to chin level.
  • Punch forward with left arm, palm down, and then bring arm back to start.
  • Pivot toward left on toes of right foot as you punch right arm forward, slightly toward left, palm down.
  • Return to start.
  • Do all reps. Switch sides; repeat.
  Cross
  
  
  If your right foot is in front, your left hand does a cross.
  
  • Stand with right foot forward in fighting stance.
  • Turn left foot, knee and hip to the right at the same time, followed by the left shoulder and left arm.
  • Twist your forearm so your fist is horizontal at full extension; don't lock your elbow.
  • Recoil and return to fighting stance immediately.
  Tip: The force of the cross originates from the hips. By using your core, you'll pack a more powerful punch.
  
  Front Kick
  
  
  • Stand with feet shoulder-width apart, knees and elbows bent, hands in a fist below your chin.
  • Bend your left leg and lift it so that it forms a 90-degree angle.
  • Extend the lower part of that leg and kick it out in front of you, keeping your knee slightly bent. (Imagine kicking a door shut with your heel.)
  • Bring it back down to position.
  • Repeat all reps on one side before switching.
  Rear Kick
  
  
  • Stand with feet shoulder-width apart, knees and elbows bent, hands in a fist below your chin.
  • Lean forward as you lift your left leg back and bend your knee.
  • Kick that leg behind you so that it forms a straight line with upper body.
  • Bring it back down to bent position A, do 8 reps from there, then switch sides.
  Rear Kick
  
  Before
  
  

  
  
  
  • Standing, wrap looped band twice around right ankle, then step left foot into loop. Wrap second band around upper back, elbows bent by ribs, fists holding ends.
  • Lower into a squat.
  • Rising up on left leg, kick right leg forward a few inches off floor.
  • Bring right knee toward chest, then hinge forward at hips and extend right leg behind you, foot flexed.
    Return to start.
  • Do all reps. Switch sides, wrap looped band twice around left ankle; repeat.
  
  
  Hook
  
  
  • Stand with feet shoulder-width apart, knees and elbows bent, hands in a fist below your chin.
  • Turn your torso slightly as you punch your arm in a hooking motion so it's parallel to the floor.
  • Come back to start and repeat. Do a total of 3 sets of 8 reps on each side.
  
  Uppercut
  
  
  
  • Stand with your left foot forward in fighting stance.
  • Drop your right hand slightly and bend both knees, then twist your hips to the left as you thrust your right fist straight up and slightly forward with knuckles facing the ceiling and palm facing body.
  • Keep your left fist by your face.
  • Recoil immediately and return to fighting stance.
  Tip: To generate more force, drive the punch from your legs up. Don't punch up beyond the tip of your nose.
  
  Uppercut Twist
  
  
  
  • Stand with feet slightly wider than shoulder-width apart, looped band around ankles; wrap second band around upper back, elbows bent by ribs, fists holding ends of band in front of chin.
  • Pivot on right foot toward left and squat slightly as you uppercut with right arm, bringing fist back by ribs and then scooping it diagonally upward to left.
  • Return to start and repeat uppercut with left arm, pivoting on left foot toward right.
  • Do all reps, alternating sides.
  High Knees
  Jumping Jacks
  
  
  Body Twist
  
  
  • Stand with feet shoulder-width apart, knees and elbows bent, hands in a fist below your chin.
  • Lean forward slightly, bringing left shoulder forward. Then bring right shoulder forward.
  • Keep alternating quickly and do 3 sets of 8 reps (a twist to the left and right counts as one rep).
  Jab and Cross
  
  Rear Punch
  
  
  Before
  

  

  
  
  After
  
  
  • Undo looped band and retie ends to form a smaller loop.
  • Stand with feet together, knees slightly bent; place band around ankles.
  • Wrap second band around upper back, elbows bent by ribs, fists holding ends in front of chest, palms up.
  • Step right foot out wide as you extend arms out to sides at shoulder level, palms down.
  • Step back to start, lowering bent elbows by sides.
  • Do all reps reps. Switch sides; repeat.
  Elbow Strike, Knee Strike
  
  
  
  • Stand in fighting stance with feet staggered, left in front of right, knees slightly bent, elbows bent, hands in front of face.
  • Lift right elbow out to side at shoulder level, bringing right thumb to right shoulder. Drive elbow forward while pivoting to left.
  • Return to fighting stance. Keeping elbows bent, bring right knee up in front of you, pushing hips forward, torso in line with hips. Do all reps; switch sides and repeat.
  
  Crunch Punch
  
  Alex
  
  • Sit on floor with knees bent, heels on floor, and wrap band around upper back, elbows bent by ribs, fists holding ends of band in front of chest.
  • Recline torso 45 degrees and, maintaining position throughout, punch left arm toward outside of right knee, palm down.
  • Retract left arm and quickly punch right arm toward outside of left knee.
  • Do all reps, alternating sides.
  Side Kick from Ground
  
  
  • Lie on left side with hips stacked, left elbow under shoulder, forearm on ground, and right elbow bent, hand by face. Bend knees 90 degrees in front of you, feet flexed; bring right knee in toward chest.
  • Shift hips forward, off ground, and extend right leg straight out.
  • Bend knee and lower to start.
  • Do all reps; switch sides and repeat.
  Sprawl, Knee Tuck
  
  
  • Stand with feet shoulder-width apart. Squat low, placing palms in front of you.
  • Immediately jump feet back, landing in full push-up position (palms under shoulders, legs extended) with feet wide. Then arch back into cobra pose, lowering hips toward ground. Next, jump feet back into squat.
  • Jump straight up, bringing hands to chin and tucking knees into chest. Do 2 sets of 10 reps.
  Tip: Stop every strike just before your arm or leg straightens completely. Keep a slight bend in your elbows and knees.
  
  
  Roundhouse Kick
  
  
  
  • Stand with right foot forward in fighting stance.
  • Bend right knee, bringing heel toward glutes, and pivot on left foot, turning hips to left (not shown).
  • Strike from right to left in an arc with right foot, extending kick from knee, toes pointed.
  • Retract and return to fighting stance.
  Tip: Imagine slapping target with your shoelaces.
  
  Side Kick
  
  
  Stand with your left foot forward in fighting stance.
  Turn hips to the right, and pivot right toes out slightly.
  Lift your left knee toward the chest, keeping your foot flexed (not shown).
  Forcefully extend the left leg out to the left side, pushing through the heel while counterbalancing by leaning your entire upper body toward the right.
  Keep hands in fists near face. Retract the kick and immediately return to fighting stance.
  
  Tip: Think of kicking through target with heel.