Kickbox Aerobics Class
 

The Class

Warm Up

          *  Begin with wide stance deep breaths to oxygenate the blood.

          *  March in place, side step, grapevine.

          *  Include wide stance toe tapping with reach out and up.

          *  Extend reach across the centerline of the body.

          *  Transition from reaching up and out to jabs to the front.

          *  Include hook punches.

General Technique

          *  Chin is tucked in and down.

          *   Don't aim for the target, aim behind the target.

          *  Always look in the direction of the punch or kick before executing.

          *   Extend shoulder into the punch.

          *   Keep abdominals tight to improve muscle tone and balance.

          *  Keep fists in front of face when not punching. (Defense Position)

Boxer's Stance Technique

           *  Stay light on the feet to keep impact to a minimum.

           *   Maintain a rocking back and forth motion.

           *   Keep heels lightly touching the floor.

           *   Keep weight on the ball of the foot.

           * Keep fists in front of face when not punching. (Defense Position)

           *   Discontinue is joint pain or discomfort is experienced.

           *  Stay on Boxer's Stance for no more than 5 minutes at a time.

           * Provide lower impact exercise for at least 5 minutes in between

Safety

           *  Limit Kickboxing Aerobics tempo range from 120 - 125 bpm.

           *   Limit warm-up tempo range from 120 - 134 bpm.

           *   Limit cool-down music tempo range from 118 - 122 bpm.

           *   Avoid moves that require back kicks in a crowded class.

           *   Don't lock knees to provide shock absorption and reduce back strain.

            *  Limit power moves (propulsion) to 1 minute intervals.

            *  Limit repeater moves to five repeaters at time.

            *  Light weights can be used by the more advanced students.

            *  Instructor should avoid using weights.

            *   Avoid pivoting moves on a loaded knee.

            *  Unlike Step multiple moves are permitted.(i.e., legs and arms)

            *  Always provide low impact alternatives to high impact moves.

            *  Continue breathing, never hold the breath.

            * Instruct class to work at their own pace, not the instructor's.

Discontinue kickbox Aerobics if:

           *  Legs become fatigued and uncoordinated.

           *  Any pain becomes evident especially joint pain.

           *  Shin area pain or discomfort.

           *  Dizziness occurs.

           *  Rapid heart rate.