Aerobic Workout

For this aerobic workout, you will need to learn the correct punching and kicking techniques for the following exercises — a great way to vent frustration at the end of a tough day!

Warm-up: 5 minutes — includes stretching and mobility

PUNCHING TECHNIQUE

Starting position: if you are right handed step back with your right leg, with the foot slightly turned out and the knees soft. Your hips and torso will be facing towards the right. If you are left handed reverse the foot and leg position.

On guard: fists clenched facing inwards, with the thumb on top of the fist, next to the cheeks and close to the chin. Tuck the chin down slightly and keep the elbows in.

Jab: rotate while pushing the right arm out from the shoulder so the torso slightly turns clockwise (left arm and anti-clockwise if you are left handed). Do not lock the elbow. This is a quick punch in front of you. Return to the on-guard position.

Cross: the same technique as a jab but the arm comes across the body and the back heel swivels to face forward as do the hips. Combining a jab and a cross is called the 1-2 combination.

Hook: drop at the knees and swing the fist slightly outwards to swing across the front of the body, aiming to have contact with your opponent’s cheek. The elbow is lifted so it is in line with the wrist. Release the heels and rotate the torso as you swing. Engage the abdominals for power.

Uppercut: drop at the knees and bring the elbow down to the hip. Strike the fist forward and upward in front of the body aiming to hit your opponent’s chin. When performing an uppercut with the back arm release the heel and face the hips forward.

The first section of the workout takes place indoors.

Step-ups

Using the stairs and alternating legs, step up, up, down, down.

Time: optional

Skipping Combo

You don’t even need a skipping rope for this, you can just imagine it as you skip!

• heel to bottom x 8

• travel forward 8 steps x 4

• on the spot x 8

• travel back 8 steps x 4

Time: approx. 5 minutes

Boxing Combo

Jacks — jump out with both feet, keeping the knees soft and in line with the toes. Lift the arms out to the sides at the same time. Jump back to the starting position and lower the arms.

Half jacks — step to the side with the right foot and put your body weight on the right leg. At the same time, lift both arms to the sides. Bring the foot and arms back to the starting position. Do these with the same arm and then repeat on the other side.

• jabs x 8, jacks or half jacks x 8 repeat 4 times

• jabs x 4, jacks or half jacks x 4 repeat 4 times

• jabs x 2, jacks or half jacks x 2 repeat 4 times

• jabs x 1, jacks or half jacks x 1 repeat 4 times Time: approx. 5 minutes

Grapevines and Leg Curls

Leg curls are performed by lightly kicking the heel in towards the bottom. In this exercise you will be moving sideways.

Step to the right, left foot behind right, step to the right, leg curl with the left leg, place the foot on the floor to the left, right foot behind the left, step to the left, leg curl with the right leg. Repeat.

Time: optional

Grapevine and Knee Lift

In this exercise you will be moving sideways and lifting the knee up towards the hip.

Step to the right, left foot behind the right, knee lift with the left leg, replace the foot on the floor to the left, right foot behind the left, knee lift with the right leg. Repeat.

Time: optional

March and Kick Combo

• March on the spot x 3, front kick x 1.

Repeat on the opposite side. Repeat 8 times.

• March on the spot x 3, side kick x 1.

Repeat on the opposite side. Repeat 8 times.

• March on the spot x 3, back kick x 1.

Repeat on the opposite side. Repeat 8 times.

Repeat everything 5 times.

Time: approx. 5 minutes

Alternate Kicks

Alternate legs for this one.

• Front kicks x 16

• Side kicks x 16

• Back kicks x 16 Repeat 5 times

Time: approx. 5 minutes

Knee and Kick Combo

Imagine you are smashing something on your knee as you lift it up. And when you kick imagine trying to push a door open with the sole of your foot. Don’t lock the knee when you kick. It should take about 1 minute a side. This should really help to improve your balance. Do it with the right leg first, then repeat on the left.

• Knee lift x 7 then high kick forward x 7

• Knee lift x 6 then high kick forward x 6

• Knee lift x 5 then high kick forward x 5

• Knee lift x 4 then high kick forward x 4

• Knee lift x 3 then high kick forward x 3

• Knee lift x 2 then high kick forward x 2

• Knee lift x I then high kick forward x 1

Repeat 5 times.

Time: 10 minutes

Knee Lifts

Standing on the spot, lift the knees alternately.

Time: optional

Side Step

Step to the side with your right foot, touch the left foot to the right, then step to the side with the left foot and touch the right foot to the left.

Time: optional

Leg Curls

Standing on the spot, curl the left leg (heel to bottom) then the right leg (heel to bottom). Repeat.

Time: optional

Easy Walk

Step forward with the right foot, forward with the left. Step backward with the right foot, then backward with the left. Imagine moving forward and backward in a box on the floor.

Time: optional

Skipping Circuit

(with or without rope)

• Skipping for 1 minute or 60 skips

• Jabs x 8, hooks x 8, uppercuts x 8 for 1 minute

• Skipping for 2 minutes or 120 skips

• Jabs x 8, hooks x 8, uppercuts x 8 for 1 minute

Time: 5 minutes

Rope Skipping

Breathe comfortably while rope skipping.

Time: optional

 

Now you’ve completed the indoor section of the workout, you can go and get some fresh air!

15-Minute Walk/Jog

This should be done at a brisk pace and you should aim to reach the level of RPE indicated in brackets.

LEVEL 1

• 2-minute walk (6)

• 1-minute jog (7)

• 2-minute walk (6)

• 1-minute jog (7)

• 2-minute walk (6)

• 1-minute jog (7)

• 2-minute walk (6)

• 1-minute jog (7)

• 2-minute walk (6)

• 1-minute jog (7)

For Level 2 walk for one minute and jog for 2 minutes.

For Level 3 walk for one minute and jog for 3 minutes.

As you continue to develop, increase the jogging and reduce the walking.