HEALTH

Going to the gym is always a great way to get your workout in, but there are so many exercises you can do at home to stay just as fit. One of our personal faves is kickboxing. It’s a fast-paced and highly strengthening sport that will keep your body fit and healthy, while teaching you *vital* self-defense moves. All of us girls should know how to protect ourselves in any situation and this sport gives us so much power, while having lots of fun. Just doing a few simple moves a day will definitely increase your strength and you’ll feel so much better. Continue reading to learn seven of the best kickbox moves for every day of the week.

Monday: Squats, jumps and punches
Stand with your right foot forward, elbows bent and hands in fists on either side of your chin. Punch your right arm forward, rotating your fist down and then punch your left arm forward, rotating your left hip into the punch and lifting your left heel off the floor. Stand the way you started and quickly push your hips back and lower into a squat. Next, jump up and rotate 180 degrees in the air. Make sure to end with your left foot forward. We guarantee that you’ll feel the burn.

Tuesday: Shuffle and switch
Standing with your right foot forward, shuffle in place for 1 minute (go fast!) and then quickly jump and switch to the other side. Land with your left foot forward and continue alternating sides. It’s all worth it.

Wednesday: Back kicks and strikes
Stand with your feet together and elbows bent. Then bend one knee towards your upper body and then extend it behind you. Quickly bend your knee back and step down. You should do this for 30 seconds per leg and try about 5 reps.

Thursday: Burpees
Begin with your feet hip-width apart. Bend your knees and have your toes turned out about 45 degrees. Bring your arms down to the ground while maintaining the same position and then bring your legs back. After that, do a normal pushup and jump back up when done. Try doing these as fast as you can for 1 minute straight.

Friday: Speed bag and shuffle
Just like on Tuesday, shuffle side to side, but circle your arms around each other with your elbows facing outwards. To make it even harder, reverse the direction you are circling your arms every 30 seconds. Turn up some good music and it’s really just like a dance move!

Saturday- Switching roundhouse
This workout will def keep your heart rate high. Stand with your feet together and arms on guard (like a boss). Put all of your weight on your left knee and powerfully swing the other leg out, kicking it into the air. Make sure the leg in the air is fully extended. Alternate legs as quickly as you can for 30 seconds. You’ll definitely feel some pressure on your hips and thighs.

Sunday: Jump rope
Take it back a knotch on lazy Sunday and just jump rope! This is a great way to burn calories whether you have a physical rope or not. If you don’t, just follow the same movement and skip in place, alternating your heels while circling you arms. Try going for 30 seconds per side.

For more detail about moves, proper form and technique, follow the video below. You *won’t* regret it!:

Have you ever kickboxed? What are some of your favorite moves? Let us know in the comments below!

by Yasmeena Fakhouri | 2/27/2017