Zirv Fitness
Cardio exercise

Kickboxing

How to do it

  1. Stand in a staggered boxing stance with knees soft, lead foot forward, and hands guarding the chin.
  2. Drive off the back leg through the quadriceps to rotate the hips and throw straight punches with the shoulders leading each strike.
  3. Chamber and extend roundhouse kicks by pivoting the standing foot and snapping the hip through the target.
  4. Brace the core on every strike to keep the torso stacked and prevent overreaching.
  5. Retract the punching arm quickly, driving through the shoulders to reset the guard between combinations.
  6. Hold a steady work pace for the round with a sharp exhale on each strike, keeping the hands up as fatigue builds.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Quads exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Cardio
Primary muscles
Quadriceps, Core, Shoulders
Measured in
Reps
Tools
Pace Calculator, Heart Rate Zone Calculator