Kickboxing

Put on gloves and any protective gear you need, then check the space around you. Warm up your shoulders, hips, and ankles thoroughly.

Start with light footwork and punches with your guard up. Once you are warm, mix in kicks and keep your combinations flowing.

Lower the intensity and step lightly as you finish. Let your breathing settle, then check your workout duration.

Repeated punches and kicks work your cardiovascular system and whole body. Drive power from your legs and torso rotation into each strike.

Do not drop your hands after a punch or kick. Avoid losing balance by forcing your kicks too high.

Exhale briefly with each strike and keep breathing. Settle your breathing between rounds.

Record the time spent doing kickboxing. Do not enter punch counts, kick counts, or rounds.