Wednesday Workout: My Favorite Kickboxing Combos {Take 2}

A while ago, I posted some of my favorite kickboxing combos (with videos) and have received a bunch of great feedback, so I thought it was probably time to post a new set of combos! Back when I was teaching 2 kickboxing classes a week, I was coming up with a LOT of combos; some I loved and repeatedĀ and others got used once and I realized they just didn’t work how I wanted them to so I didn’t used them again. It’s hard to know what works and what doesn’t when you’re making them up in your head at your desk šŸ˜‰

Check out my previous post on “how-to’s” for the various basic punches!

Shuffle & Jabs, Up, Up, Down, Down Jabs & Steps, Knees & Burpee

  • Shuffle & Jabs 4 times to the right, then back to the left
  • V-Step forward and back with high and low punches (twice)
  • 2 right knees, 2 left knees
  • Burpee

For this one, you start with 4 jab and shuffles right and left. I do this a bunch of times for us to get warmed up and ready to add on. From there, you step up with the right foot and punch up with the right arm. Do the same thing with the left and then step back with the right and punch down with the right and again with your left so you’re back where you started. Next, add on 2 knees on the right and 2 on the left. Lastly, add in a burpee, then start from the top!

Alternating QuickĀ Jabs, Squat, Double Jabs, Hops, Burpee & Kick

  • 4 alternating quick jabs, 1 squat
  • 2 double jabs, 4 hops forward and back
  • Burpee, kick right, Burpee, kick left

(This video is formatted weird… if you press play, then pause, then play again it will show up how it’s supposed to. sorry about that!)

This one starts out pretty basic: alternating jabs, focusing on strong arms and a tight core. From there, you add on a basic squat: 4 jabs, 1 squat. Taking the same theme, you switch to double jabs right and left and then with your guards up, hop forward and back twice. I love this move because I can feel it working my inner thighs a lot! The last part is killer: burpee, front kick right, burpee, front kick left.

Side Facing Quick Jabs, Squat, 4 Alternating Wide Knees, Hooks, Upper Cuts, 2 V-Jumps

  • 4 quick left jabs in a low squat position, 1 squat
  • 4 alternating wide knees
  • 2 hooks, 2 uppers (twice)
  • 2 v-jumps with 2 hops back

We turn to face the side of the class on this one and start with left quick jabs. I usually do about 3 sets of 8 to start so the shoulder really feels a burn! From there, you do 1 squat. Adding on, you’ll do 4 alternating knees, right hook & left hook and right upper cut & left upper cut- repeat the hooks and uppers once before doing 2 V-jumps forward with 2 hops back.

Jab, Jab, Elbows, Knees, Jump Squats

  • Right & left jabs with jack feet then 2 elbows (twice)
  • 2 right knees, 2 left knees
  • 2 jump squats

This one is high cardio, so you may want to take it down a level before adding in the jumps. You jump your feet out as you jab with the right, back in as you bring your arms back in and back out as you jab with the left. Then you jump your feet out and bring your elbows back two time: jab, jab, elbows, elbows- do that twice through before you add inĀ 2 right knees, 2 left knees and end with 2 jump squats.

Speed Bag, Shuffles, Knee & Kick, Kick Front & Back, Kick Touch Down

  • Speed bag with shuffle feet (right, left, double right, left, right, double left)
  • Right knee & kick (twice)
  • Right front kick, left back kick (twice)
  • Right front kick & touch down (twice)

Start this on by just doing the feet shuffles: right, left, double right, left, right, double left. From there, add in the speed bags. After doing it on the right and the left, do a knee & kick on the right and then the left. Then do a right front kick, left back kick (2 times) and then right kick & touch down (2 times). So it looks like this: Speed bag & shuffle right, then left, knee kick right then left, front right kick back left kick (twice), right kick and touch down (twice).

For all of these combos, you’re going to want to do them on the left lead, too, so that you’re training both sides evenly. Also, I realize I messed up in a few videos (didn’t repeat things enough), so pardon me for that! I was too far in to re-film them asĀ  my sister was losing her patience for helping me šŸ™‚

So, there you have it! I hope you like these and are able to incorporate some of the combos in classes you teach or if you’re working out at home! Everything I do with a right lead gets repeated in the second half of class with a left lead. I usually do 3 combo sets with the right lead and the same 3 with the left lead- I hate being uneven!

Edited to add: I recently posted my 3rd post of kickboxing combos which can be found here.

Questions for you: What’sĀ a kickboxing combo you like?

Up the Ladder Workout

Hey everyone!Ā  I wanted to share this “Up the Ladder” workout that I taught in one of my classes last week.Ā  I have seen a bunch of different “ladder” workouts floating around the blog world lately, so I decided to take that idea and run with it, of course adding in my own flair.

Up the ladder workoutThe toe taps really get your heart rate up and then the step-up and row move is there to build strength, but also lower your heart rate.

Notes about counting:

-Each toe tap counts as one, so count 1-2-3-4 for the right foot tap, left foot tap, right foot then left foot… and so on

-StepĀ up and row-Ā step up with the right and then the left counts as 1 rep, so you’ll actually end up doing double rows (you can’t count each leadĀ step up separately for the odd-numbered reps)

-AlternatingĀ lunges-Ā right and left lunge= 1 rep, so only count on one leg (just like the step up and rows). Again, you’ll end up doing double the number of biceps curls in each rep set.

Feel free to modify up or down as you see fit! Also, if you’re just starting out, you can do reps in the following sequence: 2-4-6-8-10 which will help decrease the intensity of the workout.

Questions for you: Ladder workouts- love ’em or hate ’em? If you love them, do you have a favorite one you want to share?

LovageĀ Babyblends

I wanted to share a quick note about a company that my friend Jess just started in case there are any new moms reading my blog or anyone who knows any new moms.Ā  Jess has just started her own organic baby food company, which is really,Ā really exciting! She has worked incredibly hard over the past 6 months or so and everything is finally up and running, so I encourage you to head over to her site and check it out. She does home deliveries and hasĀ a few locations that she is selling her products at, so there are many options for you to be able to get some of the goods! Also, we have partnered up for her monthly news letter for a “Mommy’s Moves” workout which is SO fun. More to come on that later, though:)

Boot Camp and Supersets

Where did the “warm” weather go?! I guess this is what comes with the spring season.

How about a little workout for you? I did this in my total body conditioning class last week and it was a good one. The workoutĀ starts with a boot camp style and moves to a supersets & cardio style at the end, which is a nice way to break up the class if you ask me!

Boot Camp and Super Set

Obviously this can be modified up or down as you wish. Here are some possible modifications:

1. Don’t use a weight for the squat w/OH extension OR use a heavier weight

2. Step forward into a squat rather than jumping OR jump higher/further

3. Push-ups can be done on your knees OR try lifting a leg

etc., etc. If you’re looking for a more specific modification, please shoot me an email (burpeestobubbly@gmail.com) or leave a note in the comments section! YouTube is also a great resource to get visuals for the moves (froggers or bunny hops, for instance).

For the supersets, try challenging yourself with the weights! If you usually curl 5’s or 8’s, try going to 8’s or 10’s or 12’s… It might feel tough at first, but you’ll be amazed how quickly your muscles grow stronger when you increase the weight you’re using (I promise, you don’t get bulky! But you will get more tone and definition:) )

Let me know if you try this!

Questions for you: Do you like circuit style workouts or do you prefer workouts where you don’t have to repeat anything? I know I do circuits often, but they aren’t my favorite! They are great for causing muscle fatigue, though:)