I teach the Cardio Kickboxing program at AITKD. I was certified by John Graden in his CardioKarate program back in 1999 but have since developed my own program which is a combination of this and circuit training (Turbulence Training) and weights. I will soon be offering Combat Strike which is a body bar strike & block workout.
I've also introduced resistance/Thera/Dyna bands to the class for resistance training and stretching
Prior to the class, students wrap both hands with cloth hand wraps to help protect the knuckles and support the wrists. Bag gloves (12-16 oz) with Velcro are used to punch the wavemasters
(freestanding heavy punch/kick bags).
A typical class begins with dynamic stretching drills to loosen up and also synchronize movement for the upper and lower body. A review of the four basic punches (jab, cross, hook, and uppercut) used in kickboxing. Movements are not choreographed but keep a steady 32 count to music, which adds to your stimulation and motivation. (I like it loud and pounding ... rock & techno)
A variety of combination punches are used and the same arrangement takes place with the front/side/round/back kick which are the four basic kicks used in these classes.
Finally, some weight training with dumbbells, and circuits - much like Turbulence Training -(push ups, crunches, planks, squats/lunges etc) finish off the workout and a conventional cool down period with arm/leg and lower back stretches ends the 60-minute class.
This type of workout provides strength-training benefits similar to lifting weights because of the "resistance" when punching or kicking the bag. It is also offered as an alternative to conventional
aerobics. Once a person takes about 5-8 classes, he or she will feel quite comfortable with the routine.
I've taken what I learned during my certification in CardioKarate and added my own kick to it so-to-speak 
If you're going to be exercising anyway, why not have the added benefit of learning a little bit of martial arts.
I also do fitness assessments at least twice during the year. Body measurements are taken as well as range of flexibility. Target heart rate is measured and this number is compared to the pulse rate taken during class to note whether the student is exercising in their desired range. The amount of push ups & situps are recorded. We then refer back to the results after several months to see if there is any improvement.
I have on average 25 students from 14 yrs old to 67 years old.... both men & women
Tags: Cardio Kickboxing Exercise
