Nicki P’s HIIT Combat Workout

I’m a big fan of kickboxing and HIIT workouts….so why not combine the 2? I get a lot of workouts and inspiration from dailyhiit.com and I love that they have kickboxing-inspired HIIT workouts. I went ahead and created my own, since they haven’t posted any in a really long time.

If you aren’t familiar with kickboxing, that’s ok. Not all of the exercises are “kickboxing” moves, but are meant to keep your heart rate up. However, if you are new to kickboxing or need a refresher, check out my blog “Kickboxing Guide and Techniques”. Click here –>   (http://wp.me/p3zrlq-3X)

With any kickboxing workout, the key is to keep moving. You burn a lot of calories kickboxing….it’s amazing! Go at your own pace, just don’t stop. That’s why incorporating kickboxing into an HIIT workout makes so much sense! Be sure to keep your core tight when executing any move, especially punches and kicks. Also try to start with and maintain a proper stance – feet about shoulder width apart, slight bend in the knee and fists in guard position up by your chin.

For my kickboxing workouts, I wear a pair of 2 lb weighted gloves. Set an interval timer for 50 seconds of work and 10 seconds rest for 18 rounds. There are 6 exercises and you will go for 3 sets.

1) 10 Hooks + 5 Jacks – From kickboxing stance alternate left and right hooks 10 times (5 per arm) then do 5 quick jacks and repeat. Execute the hooks and jacks as quickly as possible.

2) Kick Over (Left) and Lunge + Jab (Left) + Upper Cut (right) – This will get those legs and glutes involved! If  you have an equalizer, place one vertically in front of you.  If not, use a chair or anything about hip height. (Or you can also just pretend something is there!) Start in stance with hands in guard. Kick your left leg up and over the equalizer then directly step behind you into a lunge. Step forward back to stance then do a left jab then right uppercut. Repeat the sequence. Keep that core tight as your kick over and execute your punches.

3) Kick Over (Right) and Lunge + Jab (Right) + Upper Cut (Left)  – Repeat the previous sequence but switching legs and punching sides.

4) Leg Lift + 2 Cross Punch Abs – Lay on your back with knees lifted off the ground and slightly bent, arms in guard. If you have an equalizer, place it so your shins are underneath it. Lift your legs and tap the bar, then sit up keeping your legs off the ground and do alternating cross punches left and right. Return to start and repeat. If you are unable to keep your legs elevated throughout, touch them down slightly as you sit up and do your cross punches. Remember to be leaned back slightly and hallow out your stomach when punching. If you do not have the equalizer, you can use a bench or nothing at all.

 

5) Squat and Side Kick (Left) + Squat and Side Kick (Right) + Duck Unders (x4) – For this you can use a sandbag or barbell or you can do it without weight. Place the weight back on your shoulders and stand in stance. Do a squat, then come up and do a side kick to the left. Return to start and do a squat and side kick to the right. Then do a duck under to the left and then to the right twice. Repeat the sequence. If it’s too hard to perform the kicks and keep a straight back on the duck unders, do not use the added weight. This is still a very effective sequence without weight. On the kicks, be sure to lead with your heal (like you’re pushing something away from you). You can also modify by doing a side leg lift instead of a kick (only if you can’t do the side kick…see pic). On the duck unders, keep your back straight and gaze forward. If you’re not using weight, make sure your hands stay in guard throughout.

IMG_0342 IMG_0343 (Squat+Leg Lift)

 

6) 8 Weighted Cross Knees (Left) + 8 Weighted Cross Knees (Right) + Burpee – You can do this holding a weight plate or medicine ball, or perform it without. Start with cross knees on the left, reaching the weight overhead to the right, then bringing your left knee up and across your body to meet the weight. Raise the weight back up as you straighten your leg to the left. Just tap the ground and repeat. This is a quick motion – your core should remain engaged and your foot should barely touch the ground. Do 8 reps and then repeat with the right knee. You will then drop down into a burpee as you place the weight on the ground. Grab the weight as you come up out of the burpee and repeat. Speed is a must for this one!

IMG_0251 - Copy IMG_0252 - Copy

IMG_0253 - Copy IMG_0254 - Copy

(Burpee)

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Kickboxing HIIT

Today’s workout combines Kickboxing and HIIT-type training. It consists of kickboxing combos separated by high intensity toning intervals. It will make you sweat – and sore the next day.

I like to wear my 2 lb weighted gloves for kickboxing, just to get a little extra muscle sculpting…and soreness!

If you’re unfamiliar with kickboxing techniques, refer to my kickboxing techniques and guide blog here –  https://badunkafit.wordpress.com/2013/06/21/kickboxing-techniques-and-guide/

Complete 1 round of this circuit, only taking a break when instructed. Do each combo 10 times through and 10 reps of the toning exercises. Try to do the combos as quickly as you can.

punches

 

COMBO #1 : Jab (left), Jab (left), Cross (right) – x10  – Start with left foot forward.

 

Push-ups (10 reps) – Start in full push-up position, lower to knees if needed IMG_0254 - Copy

 

COMBO #2: Jab (right), Jab (right), Cross (left) – x10 – Start with right foot forward.

 

Push-ups (10 reps)

 

COMBO #3: Knee (left), Jab (left), Cross (right), Knee (right) – x10 – Start with right foot forward. Step forward after knee strike, and pause briefly after combo to shuffle back to start.

 

Burpees (10 reps) – Traditional burpee, with jump.

IMG_0252 - Copy   IMG_0253 - Copy   IMG_0255

 

COMBO #4: Knee (right), Jab (right), Cross (left), Knee (left) – x10 – Start with left foot forward. Step forward after knee strike, and pause briefly after combo to shuffle back to start.

 

Burpees (10 reps)

 

HALFWAY REST: 30-60 seconds

COMBO #5: Uppercut x4 (left, right left right), Hook (left), Hook (right), Knee (right) – x10 – Start with left leg forward slightly.

 

Jackknife Crunches (10 reps) – Lay on back, arms straight overhead and legs straight. Lift legs and arms up and reach for toes. Lower without touching arms or feet to ground and repeat.

 

COMBO #6: Uppercut x4 (right, left, right, left), Hook (right), Hook (left), Knee (left) – x10 – Start with right foot forward slightly.

 

Jackknife crunches (10 reps)

 

COMBO #7: Hook (left), Hook (right), Knee (right) x2, Front Kick (right) – x10 – Start with left foot forward.

 

Rotating Hip Raises (10 reps) – Start in elbow plank. Rotate to the left, stacking feet, and dip to ground and up and return to plank. Repeat rotating to the right. (1 rep). If you want more of a challenge, start in full plank (see pic)

sideplank      dip

 

COMBO #8: Hook (right), Hook (left), Knee (left) x2,  Front Kick (left) – x10 – Start with right foot forward.

 

Rotating Hip Raises (10 reps)

 

Cardio Kickboxing

Kickboxing is a great workout to get your heart elevated and to burn a lot of calories! The idea is to keep moving and keep your core engaged – to not only tone your abs and make you sweat, but it will allow for better form and precision of your moves. Refer to my blog “Kickboxing Techniques and Guide” in my Workout Tips/Techniques Blog for a description of the moves, if you are unfamiliar with proper kickboxing form.

Here is the link: https://badunkafit.wordpress.com/2013/06/21/kickboxing-techniques-and-guide/

All moves are performed with a “fighter’s stance” – which is your arms up in fists in front of your chin, and your legs are loose and feet are staggered, and you’re on the balls of your feet (you’re light on your feet) I will tell you which leg is forward in your stance.

This particular workout will be a series of 13 combos, that you will perform 1 time through – unless you want to increase your workout and do 2 rounds. Each combo will be performed 10 times in the order specified, before moving onto the next. Complete these combos as quickly as possible, but be sure that your form is correct. Between each combo, you will perform 10 bobs, 10 bob and weaves, or 10 speedbags which I will specify in the workout. These are optional, and will give you an extra core workout – so be sure to keep your core engaged! I like to use weighted gloves to make the workout more advanced, but that is also optional.

COMBO #1 (x10): Right leg forward

  1. High Front Kick (Right)
  2. Side Kick (Left)
  3. Jab (Right)
  4. Cross (Left)
  5.  Hook (Right)

Bob and Weave (x10) – optional

COMBO #2 (x10): Left leg forward

  1. High Front Kick (Left)
  2. Side Kick (Right)
  3. Jab (Left)
  4. Cross (Right)
  5. Hook (Left)

Bob and Weave (x10) – optional

COMBO #3 (x10): Left leg forward

  1. 2 Hooks (Left, Right)
  2. 2 Uppercuts (Left, Right)
  3. 2 Jacks

Speedbags (x10) – Left leg forward (optional)

COMBO #4 (x10): Right leg forward

  1. 2 Hooks (Right,Left)
  2. 2 uppercuts (Right,Left)
  3. 2 Jacks

Speedbags (x10) – Right leg forward (optional)

COMBO #5 (x10):  Stand with feet even and wide with knees slightly bent

  1. 4 Forward punches (Right, Left, Right, Left)
  2. 2 Cross (Right, Left)

Bob and Weave (x10) – optional

COMBO #6 (x10): Left leg forward

  1. High Front Kick (Left)
  2. Back Kick (Right)

Bob/Duck (x10) – optional

COMBO #7 (x10): Right leg forward

  1. High Front Kick (Right)
  2. Back Kick (Left)

Bob/Duck (x10) – optional

COMBO #8 (x10): Stand with feet even

  1. 2 Jacks
  2. 2 Front Kicks (Right, Left)

Bob and Weave (x10) – optional

COMBO #9 (x10): Right leg forward

  1. 2 Knees (Left, Left)
  2. 2 High Front Kicks (Right, Right)

Speedbags (x10): Right leg forward – optional

COMBO #10 (x10): Left leg forward

  1. 2 Knees (Right, Right)
  2. 2 High Front Kick (Left, Left)

Speedbags (x10): Left leg forward – optional

COMBO #11 (x10): Start with left hip to target, on the switch your right hip will face target.

  1. Jab (Left), Cross (Right)  x2-
  2. 2 Uppercuts (Left, Right)
  3. Hop and switch 
  4. Jab (Right), Cross (Left) x2
  5. 2 Uppercuts (Right, Left)
  6. Hop and switch

Bob and Weave (x10) – optional

COMBO #12 (x10): Start with right leg forward, after knees switch feet with left leg foward

  1. 2 Knees (Left, Left)
  2. Hop and switch feet
  3. Jab (Left)
  4. Cross (Right)
  5. Hop and switch feet

Bob/Duck (x10) – optional

COMBO #13 (x10): Start with left leg forward, after knees switch feet with right leg forward

  1. 2 Knees (Right, Right)
  2. Hop and switch feet
  3. Jab (Right)
  4. Cross (Left)
  5. Hop and switch feet

Bob/Duck (x10) – optional

This took me about 18 minutes, and I burned about 200+ calories!

Kickboxing Techniques and Guide

The first step in a successful kickboxing workout, is to know the proper forms and techniques of the punches and kicks. Here are some to help you follow along to most any kickboxing circuits.

PUNCHES

Jab – Always throw with the front arm (same as front leg). Do a slight twist, and punch at chin height. This is a quick punch. *This can also be called a front punch when the fighting stance is with your feet even instead of staggered – and it’s still a quick punch straight out in front

Cross – Throw with your back arm, opposite of the foot that is in front. Pivot on back foot and twist into punch. You should be facing your target. This is a power punch. *When feet are in an even stance instead of staggered, a cross punch is performed with the same form but you pivot and punch across your body instead of out in front.

Hook – Stand with feet in a closer stance. Throw with either arm, making sure to pivot the same leg as the arm you are punching with. Turn hips into the hook, keeping your forearm parallel to the ground. You are approaching your target from the side.

Uppercut – Squat down slightly and swing up, punching from your hip. Keep your abs tight and pivot same foot as arm you’re punching with. This is a quick punch.

KICKS

Front Kick – Lift your leg with the knee pointed up. Extend leg and kick, pulling your toes back and striking with the ball of your foot. Target should be the opponent’s stomach or mid section. *A high front kick uses the same form, but you bend the standing leg more so you can kick the striking leg higher.
Back Kick – Kick with front leg. Step your weight onto the standing leg and kick back leading with ball of foot (pushing). Recoil back into stance.

Side Kick – Lift your leg and bend your knee into your body and rotate your hips. Your leg should be tight against your body as you pivot the back foot so toes face in the opposite direction. Execute the side kick by extending your leg using your entire quad muscle, striking with the heel of the foot. Bring the leg back in, bending your knee again and set your foot down.

Roundhouse Kick – Pick up striking leg, bend your knee and as you point your toes and kick to the side, the standing foot should pivot (toes out). Rotate your hips as you extend your right leg for the kick. You should make contact with either the top of your foot or your shin (not the ball of the foot, like the side kick). Kick as high as you can.

Switch Roundhouse Kick -Performed with your front leg in fighting stance. Keeping body in the same position with the shoulder of your striking foot pointed forward, hop and switch the feet, the standing leg should now be in front. Then execute a round house kick with the back foot, rotating your hips and striking with the top of the foot or shin. Set the striking foot down in front so you should be in starting stance again

Knee Strike – Visualize grabbing an opponent’s head while you pull your hands towards your hips, bringing their head to your knee. Strike with back leg, driving the knee forward with it bent. To perform a vertical knee, strike with the point of the knee with your toes pointed and your body leaning back slightly to extend your reach on the knee strike.

Switch Knee Strike – Hop and switch leg stance, then perform the knee strike with the back leg.

MISCELLANEOUS MOVES

Bob/Duck: This is a move you would do if you were ducking out of the way of a punch. Stand in fighter stance with your fists by your chin, and feet even. Engage the core and duck to the side, bringing your elbow to your hip. Alternate bobbing side to side. This is a good move for your abs/obliques.

Bob and Weave – This is done in a fighting stance with your fists by your chin and your feet even. Engage the abs and duck down and to the right, then reverse the motion to the left. Knees should be soft and you should be sure to not be one your heels. Pretend that you’re crouching under something, or that you’re ducking from a punch.

Jacks – These are similar to jumping jacks, but they are quicker and sharper. Your elbows stay bent as your jump your legs out to the sides and bring your arms up to about ear height simultaneously.

Speed Bags – This move is just how the name implies – motion as if you’re punching at a speed bag. Stand in fighting stance with feet staggered and fists in front of your face. There should be a slight bend in the knee and you should be on the ball of your feet as your quickly do small punches. The motion is quick and short, alternating punching hands. (Just do what Rocky is doing, haha)

HiitCombat

This workout incorporates kickboxing, which helps tone all parts of your body. Be sure to keep your core engaged throughout all of theses moves, especially the punches/hooks. I have a pair of weighted gloves that I use to increase my burn. Be sure to focus on proper form, but do the moves as quickly as you can. With the combination moves, each set of the combo is 1 rep (if you’re keeping track of your progress). My results are listed at the bottom of the workout.

The link for the workout is here: http://www.dailyhiit.com/videos/combat-montage-hiitcombat-5

Set your timers for 50 sec work, and 10 sec rest. There are 12 rounds total, which will take you 12 minutes.

1. Kick Over+Lunge+Punch and Body Hook (Right) – If you dont have an equalizer, you can use a chair or just imagine you are kicking over something. Try not to bend the knee while kicking up and over with the right leg. At the bottom of the kick, lunge the right leg behind you and bend both knees to 90 degrees. Step the right foot forward and do a jab then body hook with the right arm. Repeat combo. Be sure to keep your back straight and abs engaged. Focus on putting some power behind your jab and hook as well.

2. Kick Over+Lunge+Punch and Body Hook (Left) – Repeat the same move but with the left leg, and punching with left arm.

3. 10 hooks+10 Star Jumps – Alternate hooks with the right and left arm. When striking, forearm should be parallel to the floor (like you’re punching someone in the ear…ouch!) Use a slight pivot in the legs and waist to give your hook more power, while also using your core and keeping the abs engaged. Quickly do 10 star jumps (which are just speedy jumping jacks), then repeat combo.

4. Walking Pushups – Start in pushup stance. Do a pushup then walk your hands and feet to the right and do another pushup. Repeat alternating directions. If this becomes difficult perform the pushup on your knees, come back into plank for the “walk” then drop down to knees again for the pushup. Be sure to keep your back straight and to not droop your belly.

5. 4 High Hooks+4 Low Hooks+ 4 Tuck Jumps – The hooks will be done with one arm at a time. Do 4 hooks normally, then squat down and do 4 hooks in this position (like you’re hitting someone in the hip). Stand and do 4 quick tuck jumps. Repeat combo with the other arm, and alternate throughout.

6. T-bar Abs – I used my Ugi Ball for this. You can use a barbell, dumbbell, kettlebell or medicine ball as well. The key is to keep the weight raised above your head at all times. This is what makes the move challenging. Lay flat on your back with legs straight out and together, weight is lifted above your head (biceps by ears). Keeping arms and legs straight, crunch up to sitting keeping your back straight, then lower back down keeping the weight above your head.

IMG_0231 - Copy

My Results: (in order of completion)

Round 1: 10 – 11 – 6 – 12 – 7 – 16

Round 2: 11 – 12 – 7 – 12 – 6 – 16

Calories burned: 250 in 12 minutes.