Sample class: Kickbox Boot Camp: help participants to train for cardiovascular endurance, to explore the anaerobic threshold and to improve strength, all in one class

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Author: Kimberly Spreen
Date: Mar. 2007
From: IDEA Fitness Journal(Vol. 4, Issue 3)
Publisher: IDEA Health & Fitness
Document Type: Article
Length: 1,070 words
Lexile Measure: 1010L

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"Kickbox Boot Camp" is a time-efficient, interval-style workout that yields great results. Cardio kickboxing drills and combinations improve aerobic endurance and burn calories. Athletic drills--incorporated as short bursts--challenge the body anaerobically. The finishing touch is a strength training segment that targets large muscle groups and improves muscular endurance. Many people complain about not having enough time to exercise; interval training is a great way to offer more bang for the buck.

Kickbox Boot Camp Details

FORMAT: Kickbox Interval

TOTAL TIME: 75 minutes

EQUIPMENT NEEDED: step platform and weighted bar for each participant

MUSIC: 136 beats per minute (bpm) for cardio kickboxing and drills; 130 bpm for the strength training segment

Warm-Up (5 minutes)

Use basic athletic movements to warm up participants. Elevate core temperature and increase dynamic range of motion with large arm movements and hip-opening exercises. Start with basic spinal stretches to release the low back; then perform the following exercises, alternating sides:


* Bend knees and hinge forward slightly at hips to lower your profile as you step side to side.

* Add large arm movements, reaching forward/back and up/down.

Duck Down

* As you bring feet together on step-touch, squat down low as though you were ducking a strike.

* Keep torso long and use legs to get low.

Body Roll

* Do wide toe taps with hands in guard or ready position.

* Rotate torso and bring elbow down and across body to opposite hip as though you were blocking a strike aimed for your midsection.

Bob and Weave

* Start with wide toe taps. As you shift your weight from side to side (weave), hinge forward at hips...

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Gale Document Number: GALE|A160640699