Hi! I am Cheryl Cullina. This is an intermediate to advance Cardio Kick Box class. Let's 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, tail-bone 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. That's our lunge position.
Now, I am 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, okay?
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 don't feel safe doing them, I will show you options.
First of all, let's take this into a right combat stance here. A popular move for us cardio kick boxers is the decoy. The knees are soft, and it's 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. Here is the option that I talked about.
Instead of 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 it low impact.
Jacks; we'll 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 don't 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, alright? So, high impact, low impact options.
I showed you the lunge in the low-impact form, here is the high impact form, ready to the lunge, let's just start one leg and then the other, that's 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. Seek the low option first. A tap back with the toes, heel stay lifted, you want to bring this up, a scissor, legs hip-distance apart on this, and those are a few of our higher impact options, also shown with the lower impact options.
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