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Get a Knockout Body with Kickboxing Fusion

  • James Michelfelder

    About This Workout

    What happens when you mash kickboxing, hip-hop, and strength moves into one sweat-dripping groove? "These fierce combos will crank up your calorie burn," says trainer Natalie Uhling of the exercises she leads in her sold-out-in-a-blink NUFit classes in New York City. And, of course, they will build a hard body. Just set a timer — try the free Deltaworks Interval Timer app for iOS — for 45 seconds per move with a 15-second rest in between. Then go for three rounds, taking a one-minute breather after each circuit. One week of every-other-day workouts and bam! You'll be stronger and sleeker. Now queue up your fave 30-minute playlist and rule this ring.

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  • James Michelfelder

    Curtsy Up 'n' Over

    Targets abs, butt, and legs

    • Stand with feet shoulder-width apart, arms by sides, hands in fists.
    • Lunge back with left foot, crossing it behind right leg, and bend both knees 90 degrees (as if doing a curtsy); bring left fist by left ear.
    • Pushing off right heel, jump up and bring left knee toward chest while switching arm positions; quickly switch legs in midair to bring bent right knee toward chest.
    • Land with right foot behind left leg in a curtsy lunge, bringing right fist by right ear.
    • Repeat, this time pushing off left heel and reversing motion back to right side.
    • Continue alternating sides for 45 seconds.
  • James Michelfelder

    Duck-a-Punch

    Targets abs and legs

    • Stand with feet wide, toes turned out slightly, elbows bent by sides, fists near chin.
    • Lower into a squat and, keeping fists near chin, hinge forward from hips until torso is near parallel to floor; then fluidly sweep torso to the right as you straighten up (as if ducking a punch).
    • Return to center squat and repeat, this time ducking to the left.
    • Continue alternating sides for 45 seconds.
     
  • James Michelfelder

    Elbow-Pop Roundhouse Kick

    Targets shoulders, abs, and legs

    • Stand with feet shoulder-width apart, elbows bent by sides, fists in front of chest.
    • Quickly step right foot out to the right, toes forward, as you pivot left foot to face left, left knee bent 90 degrees; simultaneously drive bent right elbow out to side at shoulder level.
    • Step right foot in to meet left foot as you return fists in front of chest. Standing, quickly bend left knee, bringing heel toward butt, as you lean torso to right slightly to counterbalance; kick with left leg, straightening knee with toes pointed.
    • Lower left foot to floor and quickly step right foot out to the right to repeat.
    • Continue for 45 seconds; switch sides for the next round.
  • James Michelfelder

    Wax On, Wax Off

    Targets triceps, abs, and inner thighs

    • Stand with feet shoulder-width apart, arms by sides.
    • Step right toes behind left foot as you raise right forearm over head, elbow bent out to side.
    • Quickly drive right elbow down toward right hip as you step right foot back to start position and then step left toes behind right foot.
    • Raise left forearm over head as you lower right arm to side and repeat motion to left (driving left elbow toward left hip as feet switch positions).
    • Continue alternating sides for 45 seconds.
     
  • James Michelfelder

    The Shimmy

    Targets abs

    • Sit on floor with knees slightly bent, heels on floor, fists near chin; lean torso back 45 degrees.
    • Crunch up, then slowly lower upper body, twisting torso slightly to the left; then twist torso to the right until it is at a 45-degree angle (about 4 twists total). Crunch up and repeat.
    • Continue for 45 seconds.
  • James Michelfelder

    Kapow Kick

    Targets shoulders, abs, butt, and legs

    • Stand with feet together, arms by sides.
    • Crouch down, placing palms wider than shoulder width on floor in front of feet.
    • Slide left palm slightly behind you to balance and kick left leg diagonally forward toward right, foot flexed and low to floor; bring right forearm above head. (Keep right foot as close to flat on floor as possible for stability.)
    • Spring back to crouch position, then stand and repeat.
    • Continue for 45 seconds; switch sides for the next round.
     
  • James Michelfelder

    Speed Bag

    Targets arms, chest, abs, butt, and legs

    • Stand with feet wide, toes turned out, fists near chin.
    • Lower into a sumo squat, then quickly rotate fists around each other for 8 counts (as if hitting a speed bag).
    • Pivot on toes to twist upper body directly to the right, keeping knees bent in a lunge position and rotating left arm to block your face as upper body twists, lowering right arm to side.
    • Twist upper body to face the left side, rotating right arm to block face as left arm lowers to side.
    • Return to center squat position and repeat.
    • Continue for 45 seconds.
  • James Michelfelder

    Hook, Jab, Uppercut

    Targets shoulders, biceps, and abs

    • Stand with feet staggered, right leg back, left leg forward and knees slightly bent; hold fists near chin.
    • Bring bent left arm back at shoulder level, then swing it in front of body, palm facing down (hook).
    • Quickly twist torso slightly to the left (tucking left arm, fist by chin) as you punch forward with right arm (jab).
    • Immediately retract right arm to bring fist near chin and swing bent left arm forward and up in front of you, palm facing chest (uppercut).
    • Repeat uppercut with right arm, then repeat on both sides again (4 uppercuts total).
    • Return to start position and repeat.
    • Continue for 45 seconds; switch sides for the next round.

    Originally published in FITNESS magazine, June 2014.

     

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