Cardio Kickboxing – Lower Body Moves

    Published: 06-16-2009
    Views: 22,855
    Professional fitness trainer Cheryl Cullina demonstrates some lower body moves.

    Cheryl Cullina

    Cheryl Cullina is an accomplished professional in the fitness industry, teaching several different class formats including Cardio Kickboxing. She has been a group exercise instructor for 15 years, completing certifications from the American Fitness Association of America, International Fitness Professionals Association, Les Mills International, and Powder Blue Productions, in kickboxing, step, yoga, weight and personal training, youth and senior fitness, nutrition, obesity, and exercise science. Holding an MBA from Michigan State University, Cheryl is also a computer engineer who, for several years, merged computer technology with the health care and fitness industries by evaluating and integrating evolving computer systems with physical therapy equipment for diagnostic assessments and rehabilitation solutions. Her passion for helping make people well inspired her to coach personal and group exercise classes, enthusiastically motivating all people, all ages, to take charge of their health by safely improving their cardiovascular fitness and body’s energy, strength, flexibility, balance and posture. Cheryl is a member of a Demo Team and has performed at National Health Fairs, Earth Day celebrations, annual Take Our Daughters and Sons To Work Day, and March of Dimes Walk America.

    Cheryl Cullina: Hi! Im Cheryl Cullina. This is an intermediate to advance cardio kick box class. Lets go over some lower body moves, in addition to those primary kicks we did earlier. We are in front stance, hip distance and half apart, squats, hands to the thighs if you need, sit back into your heels, tailbone lowers, weight stays away from the knees, keep the chest lifted, and there is one lower body drill that will work wonders.

    Another option a lunge, straight down with the back knee, heels stay lifted, both knees at right angles and lift up. Thats our lunge position. Now, Im going to getting into some cardio moves for the legs. As we go through these moves, be sure that your flexibility and your strength is there, because that G force is in command here. G force is equal to your body weight. So, anytime we jump into an explosive jump with the biggest amount of force in the smallest amount of time, we are hitting that body weight two to three times your G force.

    So, watch for these moves. If you dont feel safe doing them, I will show you options. First of all lets take this into a right combat stance here. A popular move for us cardio kick boxers is the decoy. The knees are soft, and its a switch to confuse your opponent, one side and then the other. So, landing must be safe. Cushion the landing by not locking out any of your joints, bending your knees side-to-side on your decoy. Heres the option that I talked about. Its better to jump with both feet off the floor. Step forward with one foot, drop back and there is our decoy off to that side without the jump. Stay grounded keep a low impact. Jacks; well start, feet under hips, jacks off to the side, knees bent, feet back together. If you wish to incorporate the upper body and that will get the heart pumping, raise the arms up, it will punch, we are off to the side, carefully, keeping that range of motion, safe through your shoulders. You dont want to jump in the jack, here is your option. Off to the side, one and then the other, you can still raise those arms, you can still take it to a block. So, high impact low impact options. I showed you the lunge in the low impact form, here is the high impact form, ready to lunge, lets just start one leg and then the other, thats our low impact, you are ready to bring on that up, only do so if you can do this safely, drop switch, switch, switch, keeping the abs strong, protects the lower back, chest lifted, ribs off of hips, as low as you dare to go, the back heel stays lifted. Your option on a scissor, and we are going to take this high in a moment.

    Take the low option first. A tap back with the toes, heel stay lifted, you want to bring this up, a scissor like hips distance apart on this, and those are a few of our higher impact options also shown with the lower impact options.