During the pandemic, I caved and gave in to dedicating precious square footage to a piece of exercise equipment. Luckily, FightCamp — an at-home connected boxing system — was space well used; it renewed my motivation and took my workouts to the next level.
But you don’t need expensive equipment or even a lot of space to work up a sweat, torch calories and tone up with kickboxing. One of my favorite trainers on the app, Shanie “Smash” Rusth, says that an effective kickboxing routine can be done anywhere, no boxing bag or gloves required.
“Shadowboxing delivers a full-body cardiovascular workout. It improves your offense, defense, speed, form, technique, footwork, movement and visualization,” Rusth, an undefeated professional mixed martial artist and FightCamp founding trainer, tells TODAY.com.
She designed this 30-minute workout to build strength and improve balance, coordination, agility and flexibility. Plus, it provides a great cardiovascular workout. “You’ll find that this workout relieves stress, will boost your confidence and self-esteem and will improve your mental fortitude,” Rusth adds. (Before you get started, she shared some common mistakes to avoid when kickboxing at home here).
The moves
Punch Numbers
In kickboxing, each punch is assigned a number. Those numbers are then used to form different combinations. When you see numbers 1-6 during the workout, here is the punch you will be throwing:
1: Jab
2: Cross
3: Lead hook
4: Rear hook
5: Lead uppercut
6: Rear uppercut
Floor Exercises
Roll: Standing in a boxer’s stance, bend your knees as you transfer your weight to your back foot and rise up. Bend your knees and transfer your weight to your front foot.
Squat kick: Stand with your feet just wider than hip-width apart. Drive your hips back as you bend the knees and lower into the squat. As you rise up and straighten your legs, extend or “kick” one leg forward. Repeat the squat and kick with the alternate leg.
Skip knees: Skip in place by hopping on your right leg…
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