I teach Cardio Kickbox classes called Tae-Kwon-Cardio tm it incorporates moves from Taekwondo as well as Muay Thai and Boxing . I find that a good warmup either a light dance or aerobic exercise gets the heart rate right where its supposed to be before taking it to the next level of HIIT training which I have labeled the 36 Chambers (based off of the movie). We have 2.1 ratio and 3-4 chambers, talking about a workout wow! My classes also consist of some basic self defense, flexibilty,resistance cardio and endurance. It is a bit more useful in real live situations vs the traditional cardio kickbox classes. Make sure you have modifed version for all participants and focus on the basics front kick, strecthing kick(ax kick), sidekick, round house, once the student masters the basics you can build on the routine. Most important keep it fresh same routines are boring. I also agree keep the kicks low until flexibility levels and proper technique are mastered.
See You at the Top!
I teach extremely popular kickbox classes similar to Turbokick (non-contact to incredible music) and I have always said that the key to this format of cardiokickboxing is to create seamless, safe combinations that people can pick up on quickly. The more complicated you make it, the more frustrated people get and participants return if they feel successful. To keep the intensity high, intersperse sets of cardio drills: jacks, speedskate, fast feet, etc. – that will help you to not have to choreograph the entire 60 minutes. High-energy is a must and intervals help especially when just starting out. Breaking it up to do fast sets of push-ups or short weight segments or even BOSU drills will give you a chance to re-group and re-focus. Best of luck!
I used to teach a cardio kickbox class and my format always consisted of bag work (we had heavy floor bags) interspersed with some cardio (jump rope, jumping jacks, etc) plus body weight exercises. I would watch my class members to see when it was time to transition from one type of exercise to the next. I also tried to come up with different punching and kicking combinations for each class. Hope that helps!
I teach Turbo Kick, which is non-contact cardio kickboxing. I don’t do the choreography, that comes with each Turbo round that I get from the company (Powder Blue Productions owned by Chalene Johnson). I think it’s helpful to know the basics of kickboxing, finding music with the right bpm range, and creating a program that builds on itself as the class progresses.
For example, in Turbo, the sections are as follows: Warm up, Punches, Kicks, Punches and Kicks, Turbo (about one minute of anaerobic drills), Recovery, Finale, Finesse, Legs, Abs, Cool Down. Because I don’t have a full 60 minutes to teach, I omit the Finesse, Legs, and Abs.
Also, before class starts, I go over the basic kicks and punches relevant to that round, the turbo choreography, and any new moves since the last class. Again, the choreo builds on itself and I teach modifications to everything. I also constantly remind the class that form is most important. I don’t care how high they kick if form is compromised. Then have fun!
Thanks Steve! I would actually go onebetter on the kicks as far as teaching types of kicks.
As a martial arts instructor, I spend a great deal of time teaching the proper stance and foot placement when performing a particular kick. Certain kicks are more difficult to perform than others.
My peeve is seeing the side kick being performed without pivoting the hips so that the heel of the standing leg (with knee bent) is pointed in the direction of the kick. Yet another bad thing – knee injury!! Same applies to the roundhouse which I never introduce until the sidekick is mastered because you need to pivot even more!