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Workout designed by Ilaria Montagnani, creator of Powerstrike kickboxing and a black belt in karate.
This is a straight punch; if the right foot is in front, the right hand is jabbing.
Imaginary Target: Nose
Quick Tip: Jabs are fast, surprise punches, so strike as quickly as possible with control.Fighting Stance
A straight punch thrown from the rear hand, so if your right foot is in front, your left hand does a cross.
Imaginary Target: Nose
Quick Tip: The force of the cross originates from the hips. By using your core, you'll pack a more powerful punch.
Punch in a circular motion, thrown with the lead hand.
Imaginary Targets: Ear, Cheek
Quick Tip: To get the pivoting motion correct, think of putting out a cigarette under the ball of your foot.
Punch in an upward thrust with the fist pointing at the ceiling.
Imaginary Target: Chin
Quick Tip: To generate more force, drive the punch from your legs up. Don't punch up beyond the tip of your nose.
A jab with the heel of the foot; can be done with either leg.
Imaginary Targets: Knee, Groin, Chest
Quick Tip: Picture slamming a door open with your foot.
A circular kick (your leg moves in an arc). Montagnani recommends doing it with the front leg because it puts less stress on the opposite knee.
Imaginary Targets: Knee, Obliques, Head
Quick Tip: Imagine slapping target with your shoelaces.
This kick is the strongest, because the force comes from the glutes. Keep your foot flexed as you kick out.
Imaginary Targets: Torso, Chest
Quick Tip: Think of kicking through target with heel.
Practice each combination in this 10-minute fat blaster slowly at first, then increase your speed as the routine becomes more familiar. For more of a challenge, vary the height of your kicks and punches. Do it twice and you'll burn about 170 calories.
Jab, cross, hook, uppercut lead with left (30 seconds each)
Jab, cross, hook, uppercut lead with right (30 seconds each)
|4:00–5:00||Front kick (30 seconds each, left and right)|
|5:00–6:00||Roundhouse kick (30 seconds each, left and right)|
|6:00–7:00||Side kick (30 seconds each, left and right)|
Combination (left foot forward): Jab (L), uppercut (R), front kick (L)
Combination (right foot forward): Jab (R), uppercut (L), front kick (R)
Combination (left foot forward): Jab (L), cross (R), roundhouse (L)
Combination (right foot forward): Jab (R), cross (L), roundhouse (R)
Krav Maga: Developed by the Israeli Defense forces. You'll learn such self-defense skills as fending off chokes, grabs, and bear hugs.
Forza: This killer routine, developed by Ilaria Montagnani, blends elements of Kendo and Iaido using wooden swords.
Capoeira: Created by Brazilian slaves, this noncontact discipline is known for its flying kicks, incredible acrobatics, and gravity-defying movements.
Budokon: This unique blend of yoga, martial arts, and meditation, created by Cameron Shayne, is billed as a more holistic form of martial arts.
Originally published in Fitness magazine, June 2006.