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Kickboxing Workout

Kickboxing consists of a combination of fighting techniques from other arts e.g., Boxing, Thai Boxing, Karate and Kung Fu. It is practiced as self- defence, general fitness or as a contact sport.

Why People Love Kickboxing!

- Kickboxing burns an average of 500 calories an hour
- It targets your arms, shoulders, abs, thighs and butt in one workout!
- it is a form of stress release
- Kickboxing is never boring

Benefits of Kickboxing

- Weight loss
- Toning your body
- Enhanced flexibility
- Agility
- Coordination

Some Kickboxing Moves Include:

- The Roundhouse kick
It is executed with your front or back leg however, is is
usually more powerful with your back leg. You need to raise your leg and kick horizontally at your opponent. Kick with your instep or shin. Pivot the foot that is not kicking to maximise your power and avoid knee injuries. Deliver the roundhouse kick to your opponents head or body.
 
Image taken from www.combat-karate.com.au

- The Spinning Back Kick
It is typically used when your opponent is coming at you. To execute this move, pick up your back leg and spin so that you drive the bottom of your heel into your opponent. This technique looks somewhat like a donkey kicking backward. Make sure you become proficient at the
spinning back kick before attempting it in the ring.

Image taken from fr.academic.ru

Outdoor Cardio Workouts

10 Great Outdoor Cardio Workout Ideas

You don't need a treadmill to get a great cardio workout! Grab a mat and a timer

10 Long Jumps: Do a long jump the length of your mat or towel, then shuffle backwards to your starting position

10 Pushups: Kneeling or full, depending on your fitness level

15 Sumo Squats: Stand up with your feet shoulder width apart with your toes slightly turned out as you sit back into a squat

15 Burpees: Start with a jump, ad then squat down, place your hands on your mat and jump out into a plank position. Jump feet back towards your hands, pop up into a standing position and finish with a clap at the top.

20 Bicycle Crunches: Lie on your back and bend both knees into your chest, hand clasped behind your head. Find a focal point to the left and right of your body. Look at those two focal points as you twist and crunch to each side, reaching your right elbow to your left knee and vice versa.
Image taken from: tbfn.info/burpees

20 Mountain Climbers: Start in a plank position and alternate driving your knees into chest, keeping your hips flat and parallel to the ground.

Image taken from: www.menshealth.com

Healthy Lunch Snack

Apricot Muesli Balls Recipe

Ingredients

- 2 cups toasted muesli
- 1 cup dried apricots
- 1/4 cup honey
- 60g butter, melted
- 3/4 cup shredded coconut

Method

Step 1: Place muesli, apricots, honey and warm, melted butter in a foor processor. Process for 2 to 3 minutes or until well combined.

Step 2: Place coconut in a shallow dish. Roll tablespoons of muesli mixture into balls. Coat balls in coconut. Set aside to cool for 15 minutes before serving.

Image taken from: www.taste.com.au

Roasted Pumpkin and Quinoa Salad Recipe

Roasted Pumpkin and Quinoa Salad Recipe

Ingredients

- 500g butternut pumpkin, peeled, cut into 2.5cm cubes
- 1 tablespoon extra virgin olive oil
- 2 teaspoons Moroccan seasoning
- 3/4 cup quinoa, rinsed, drained
- 2 tablespoons lemon juice
- 1 tablespoon finely chopped preserved lemon
- 1/2 cup fresh coriander leaves

Method

Step 1: Preheat oven to 220C/200C fan- forced. Placed pumpkin, oil and seasoning in a bowl. Toss to cost. Transfer to a baking tray lined with banking paper. Roast for 20 to 25 minutes, turning once, or until golden and tender

Step 2: Meanwhile, place quinoa and 1 1/2 cups cold water in a saucepan over high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.

Step 3: Place quinoa in a heatproof bowl. Add pumpkin, lemon juice, preserved lemon and coriander. Season with salt and pepper. Toss gently to combine. Serve.

Image taken from: www.taste.com.au

Boxing

Basic Boxing Combinations

1-2 (Jab-Right cross)

It’s the first two punches you’ve ever thrown together. The fast jab catches your opponent off guard and the right cross takes his head off. 

1-1-2(Jab-Jab-Cross)

This one is a way to trick your opponent. Your opponent will only be expecting the Jab- Right cross.  The second jab has a good chance of surprising your opponent opening the way once again for your big right hand. 

1-2-3 (Jab-Cross-Left hook)

This is where boxing starts to get fun. The shift of your weight when you throw the right hand naturally sets the left hook up. The left hook comes after your right cross and can put some massive hurting on your opponent. You can aim it high at his jaw or low at his body. Either way, the left hook is equally dangerous regardless of whether or not your right cross lands.

1-2-3-2 (Jab-Cross-Hook-Cross)

The jab opens your opponent’s guard. You follow-up with 3 big power punches: right hand, left hook, right hand finish. When the 3 big punches land beautifully, you can pat yourself on the back.

1-2-5-2 (Jab-Cross-Left uppercut-Cross)

This combo is the same as the last except instead of a left hook, you put a left uppercut in there. The left uppercut will surprise your opponent since it’s coming from a downward angle. If the other guy likes to hide behind his high guard with his head down or if he likes to charge into you, the left uppercut will pop his head up so you can chop it off with the right hand finish.

1-6-3-2 (Jab-Right uppercut-Left hook-Right hand)

Starting with the 1-2 all the time can get a little too predictable. Your opponent might get clever and try to slip the right hand. Or he might simply anticipate a straight right hand and just have his guard up. In either case, throwing a right uppercut into there will do a ton of damage and lift his head up so you can follow up with a left hook – right hand finish. You can aim the right uppercut at the body or the head, it’s your call. Make sure you don’t get too predictable when you do this, because your head is vulnerable to jabs and DEADLY counter left hooks when you throw that right uppercut.

2-3-2 (Right cross-Left hook-Right cross)

Sometimes you don’t have room to setup a whole combination. If you’ve got an overly aggressive opponent that’s invading your space, then you don’t have time to start with the jab. Drop a right hand on him followed by a left hook and another big right hand. If he’s already wide open, why waste your time with a jab? Just start with the hard punches right away. The 2-3-2 is very good at close range. Dig your feet and make it hurt