Kickboxing Class Format

Warm up:

Skipping – 3 minutes

Travelling lunges (1 minute)

Squats (1 minute)

Shadow boxing & kickboxing-

Straights (30seconds)

Uppercuts (30 seconds)

Rights knees (30 seconds)

Left knees (30seconds)

Right Front Kick (30 seconds)

Left Front Kick (30 seconds)

Combination Round: Emphasise correct technique and boxing stance – Start with basic punches!

Jab, cross

Jab, cross, jab, right elbow

Jab, cross, jab, right elbow, 2 right knees, 2 left knees

Power Round: Keep punches in bunches and to a minimum amount per set!

Double jab, cross

Double jab, cross, 2 right knees, 2 right front kicks

Double jab, cross, 2 left knees, 2 left front kicks

Speed Round: Focus more on larger amount of punches with an emphasis on speed!

10 rights knees, 10 left knees, 10 squats jumps, 2 sprints

10 right front kicks, 10 left front kicks, 10 lunge jumps, 2 sprints

Repeat 3 sets (3 minutes)

Make sure there is still emphasis on maintaining correct stance, hand and wrist positioning when making contact on the pads.

Resistance Round: Now it’s time to target a larger muscle group.

2 rights knees, 2 lunges of the right leg

2 left knees, 2 lunges of the left leg

4 rights knees, 4 lunges of the right leg

4 left knees, 4 lunges of the left leg

6 rights knees, 6 lunges of the right leg

6 left knees, 6 lunges of the left leg

8 rights knees, 8 lunges of the right leg

8 left knees, 8 lunges of the left leg

10 rights knees, 10 lunges of the right leg

10 left knees, 10 lunges of the left leg

Combinations Round: A more complex combination – Remember to re-iterate proper technique.

Jab, cross, jab, right elbow, 2 right knees, 2 left front kicks

Jab, cross, jab, right elbow, 2 left knees, 2 right front kicks

Add: A Duck and cross after the elbow to give your clients an Advanced option.

Cool Down/Stretch

5 THINGS TO REMEMBER WHEN TEACHING A BOXING CLASS

1. Keep instructions clear and simple – Do not take too long to explain! 2. Look around and make sure everyone is doing it correctly. 3. Keep energy high and don’t stop motivating them through the round. 4. Show that you are in control and have confidence in what you are doing. 5. If you think they have not worked hard enough in the round don’t be afraid to add something at the end of the round e.g. a set of 50 straight punches or 10 to 20 repetitions of a resistance exercise i.e. squats, sit ups, or push ups.