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How to Teach Cardio Kickboxing Classes

Prepare the Area

    Scan your workout area to make certain it is clean, safe and large enough to accommodate your class.

    Choose your workout music. The songs should be high energy and driving, like salsa or dance music. Avoid fast, dark music like industrial or some techno. If you have time, prepare a mix CD of tunes appropriate for each stage of the workout.

    Test your sound system. The music should be ready to play when you hit the button. If you plan to use a microphone, set that system up as well.

The Warmup

    Run a warmup for the first 10 minutes of class.

    Begin with stretches. Do basic stretches and range-of-motion exercises for all parts of the body you intend to work out.

    Finish with light exercise for each muscle group. Consider yoga poses, basic calisthenics or slow repetitions of punches, kicks, and stances.

Rhythm

    Run the rhythm section of class for 30 minutes.

    Lead the class through six to eight complex combinations. Start with the first motion of the combination for four or eight repetitions. Add a second motion for four or eight more repetitions. Continue until the combination is complete. This allows each student to successfully perform each combination.

    Include at least one combination each of: punches (for arms), bobbing and weaving (for coordination), kicks (for legs), crunches (for core) and combinations including two or more elements.

    Monitor your class to see if the pace is too fast or too slow. Adjust your pace accordingly.

Peaking

    Run the peak section for 10 minutes, or two five-minute sections with a brief rest in between.

    Maintain maximum effort during the peak section.

    Choose one or two muscle groups to focus on for this class. Run the class through a complex or physically-challenging combination for five minutes. Keep your energy up and encourage students as they begin to tire.

    Alternatively, use this section to work on highly complex combinations, pushing student coordination rather than endurance.

    If possible, transition to the most energetic music in your collection during this part of the workout.

Cooldown

    Run the cooldown for 10 minutes.

    Start with slow repetitions of basic movement and combinations. This can be an excellent time to help students work on form.

    Finish with stretching. With muscles looser and fatigued, this can be a good time to hold stretches longer and work on flexibility. One popular technique is to 'walk out the way you came in', repeating the stretches from the warm up more slowly and in reverse order.

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Things Needed

  • Sound system
  • Workout space

About the Author

Beverlee Brick began writing professionally in 2009, contributing to various websites. Prior to this, she wrote curriculum and business papers in four different languages. As a martial arts and group fitness instructor, she has taught exercise classes in North America, Europe and Asia. She holds master's degrees in French literature and education.

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