Sports and Fitness

Easy On The Knees Kickboxing Blend – Low Impact Cardio Workout For Beginners

this is fitness blunders kickboxing blend low impact cardio in this routine when we doing one round of seven different exercises and we going through each exercise for 50 seconds you’re not going to need any equipment for this routine let’s go ahead an get our with our first exercise the seesaw kicks go ahead and get ready and begin to do a front kick with that left leg and a rear kick with that right leg just all say it back and forth you’re going to stay on the same legs the entire time so it’s always that left leg in front always that right leg in back now we’re going to be switching legs here in just a few seconds so just keep this motion going make sure you’re trying to get that front leg up as high as you possibly can torso nice and straight up and down you can lean forward a little bit when you do that rear kick though and just a few seconds left until we switch legs and go ahead and switch so now that right leg is going to be the front kick that left legs me the rear kick you and we’re almost done just about five seconds left and let it relax all right it’s going to move on to next exercise the high knee jacks good get ready and begin this is a nice slow Heine just picking that knee up as high as you possibly can really really squeezing at the top slowly letting it back down and switching over the opposite side just all turning back and forth then add in that jumping jack motion with those arms so those arms would come down to your sides every time you lift the knee and then go up over top of your head every time you let that foot back down now make sure you keep that pace nice and even you don’t want to go really quickly if you start going too fast you’re actually to start increasing the impact on your knees and your joints so just make sure you keep that pace at a level that when you drop that foot back down the ground you can kind of decelerate it and slowly let it touch down as opposed to actually letting it slap to the floor you almost done just about 5 seconds left and let it relax out exercise three-punch lifts go ahead and get ready and begin so it’s a really self-explanatory name you’re doing three punches for every time you lift a leg so make sure you’re all turning legs every single time and you want to time your punches with your leg lift so you want to make sure that on that third punch is when you lift that leg so it’s going to go like this one two lift one two lift so just keep altering back and forth keep it as smooth as possible try to make sure that leg stays nice and straight and your torso stays straight up and down the faster you go and the more you punch with a little bit more oomph behind it the more calories you’re going to burn and the higher that harder it’s going to go you almost done just about 5 seconds left and let it relax our let’s going to move to the next exercise getting them to those kickboxing moves a little bit more we’re going to doing three uppercuts plus a front kick go ahead and get ready and begin now a cycle on this one is exactly like the last exercise so it’s going to be three uppercuts for every kick the only difference is is that kick is going to be by itself rather than with that last uppercut motion so it’s going to be real quick 1 2 3 and then kick then 1 2 3 and kick just make sure your alternating legs every single time just keep in mind that while you’re doing this exercise the hardy work against yourself when you’re doing those uppercuts and we’re doing that kick the more calories going to burn the higher that heart rates going to go if you just kind of slowly go through it and just kind of slowly move your arm through it just just natural motion working against gravity you’re really not going to get that much out of it it’s going to be difficult but it’s not going to be that bad whereas if you’re constantly trying to work against yourself using those opposing muscle groups to kind of pull your arm down at the same time as you’re doing that uppercut then you get a lot more out of this exercise almost done and let it relax all right let’s go and move on to the next exercise the tap jacks and row let’s go ahead and get ready and begin so nice and slow you’re going to pull one leg back behind the other tapping it back behind you on the floor the nice and slow stand up shift those feet so bring that opposite leg back behind and then come back up again moving back to the original position the same time is that every time you bring a leg back behind you you’re gonna be doing a row motion pulling those hands back pulling those elbows back behind you a nice tight squeeze and then slowly extend those arms back out in front of your chest as you come back to the center now just like with the last exercise you don’t want to just move your arms back and forth you actually want to work against yourself the entire time so as you push those arms forward you want to use those muscles in your back to actually try to slow yourself down as you pull those arms back you want to actually use the muscles through your chest to try to slow your arms down so constantly be working against yourself to make it a lot harder and burn a lot more calories yeah we’re almost done go ahead and let it relax when I move on the next exercise the jab cross and knee go ahead and get ready and begin when you’re doing three different motions a jab across the knee that jab starts with that leading arm so punch it straight out in front the cross is that trailing arm coming straight in front and then you going to do a knee with that rear leg with that trailing leg now just repeat that motion over and over again we’re actually doing this for a full 50 seconds on this side before we switch sides and we’re just about halfway through so remember we’re doing this for time and not for repetition so you don’t have to worry about what pace you’re going at how quickly you’re doing the motion if you want to slow it down a little bit to make sure that impact on that rear leg when you set it down is less that’s perfectly fine just make sure you’re working against yourself as hard as you possibly can keeping all those muscles nice and tense to make sure you’re still getting that calorie burn and go ahead and let it relax right there we’re going to switch sides do the same thing in the opposite side go ahead and get ready and begin to do that same motion again for another 50 seconds jab cross Annie just make sure you’re moving whatever pace you can control whatever pace is comfortable for those knees making sure you’re working against yourself with those punches and that knee to get the most calorie burn out of it possible and that’s halfway right there now check make sure you’re still working against yourself the entire time as you’re doing this those muscles start getting tired they’re going to actually start trying to relax on you and trying to do as little work as possible so you have to constantly keep checking yourself to make sure you’re still working as hard as you possibly can working those muscles against each other only about five seconds left and let it relax alright it’s going to move to the next exercise the corkscrew toe touches go ahead and get ready and begin those arms come straight to your sides nice and slow you’re going to rotate down bring that left hand down to the outside of your right foot and stand it right back up arms out nice and straight again then bring that right hand down the outside of your left foot just keep all turning back and forth trying to rotate those shoulders and much as you can as well as tip forward as much as you can you can round your back a little bit on this one but try to keep it as straight as you can try to keep all that rotation forward coming from your hips and all that rotation left to right through those shoulders now if you need to you can bend those knees especially if you have really tight hamstrings otherwise try to keep those knees as straight as you can or completely locked out we’re almost done about five seconds left and let it relax good job workout complete you just finished fitness blenders kickboxing blend low impact cardio you
Video source: https://www.youtube.com/watch?v=v0TziwMB3fk

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