Workout For Women - Get Rid of the Fat Butt With Cardio Kickboxing

I've been training women of all shapes and sizes for years. Many people would probably assume they train cardio kickboxing or martial arts to protect themselves and stay healthy. However I found the majority of women wanted to join my class for aesthetic reasons first and self protection a distant second. Cardio kickboxing and martial arts are a great way to tone your body. Just look at the chiselled bodies of boxers or UFC fighters. This has not gone unnoticed by women who are now enrolling in martial arts classes in large numbers. This workout for women is fast paced, exciting and fun.

Most people follow aerobic together with flexibility exercises. However in my classes I make sure the workout consists of the following: stretching, aerobic, strength / plyometrics, kickboxing drills, and abdominal work. Combine all these elements you have a balanced workout for women. All these drills can be accomplished without weights. Instead you can use bodyweight exercises to start with. Push ups, leg squats, abdominal crunches and lunges are just some of the exercises you can do to develop the muscles in your body.

A popular question I often get from my female clients is how can I slim, tone, and firm my butt? The most popular exercises among trainers are the usual squat and lunges with or without weights. They are great exercises but I like to do something a little different and stay true to the martial arts side of the workout. This adds a little uniqueness and spice to my workout for women.

One of the drills I like to use in my cardio kickboxing workout for women is the butt roundhouse back kick drill. It is one of the best drills to slim and tone the buttocks:

1). Start by kneeling on the floor with both your hands and knees touching the ground.

2). We are going to work with your right leg first. Keeping your left knee and both hands on the floor you are going to raise your right knee off the ground & perform a kick out to the side of your body then retract it back you without placing your knee back to the floor.

3). Immediately you are going to take the same right leg and kick straight back as high as you can and bring it back to your body without placing your knee back to the floor. Now kick out to the side again, bring it back to your body, followed by a kick back. Repeat steps 1 -2 for 1 minute and 30 seconds.

4). Once complete you will perform the exercise on the left leg for 1 minute and 30 seconds.

You should feel a good burn on both the right and left side of your glutes after you have completed the exercise. This is one of many different ways you can firm up the glutes.It can be done anywhere during your free time.

Train safe and I will talk to you next time!



About the Author
Raz Chan is a professional martial arts instructor teaching women's cardio kickboxing and self-defense. To find out more about his online workout for women you can follow his blog at: http://blog.quickfitfemale.com or his website at: http://www.quickfitfemale.com

Martial Arts Kickboxing Kicking Tips

A great deal has been written and said about kicking in today's age of modern martial artists. Many people who are cross training seem to mainly focus on low Thai kicks because of their effectiveness and they present less risk of being taken to the ground by the grappler.

When it comes to kicking you really have to decide what your purposes are for training in the martial arts, it might be that the art you practice in encompasses a lot of kicking. If you are aiming for competition then kicking might be an important element, or you may be hooked on the Kung Fu movies and like all the flamboyant techniques which are generally kicks.

When I was a junior, kicking was my best technique and I quickly realised that I also need to be able to punch after being beaten by the puncher on several occasions. I then set about developing my hands to the same leveI as my kicks to be an all round fighter.

I personally enjoy kicking very much and find it rewarding, I am confident enough of my kicking ability in a real situation, because I have had the unfortunate pleasure of using them on several occasions, but you must train your kicks for this test and not just competition to give yourself any chance of success.

1. Front Kick

The front kick is a good powerful kick that is good for stopping attacker coming towards you. Practice chambering your knee, so your knee faces the ceiling. Extend your leg out bending your toes back and striking with the ball of the foot. Keep your hands up and if kicking with the back leg change your guard over. You can snap your kick or push kick (we will go into different ways to kick in a latter column). Good areas to strike are shin, knee, groin, bladder and abdominals.

2. Roundhouse Kick

The roundhouse kick is a circular techniques and is good for throwing in combinations, beware that you can open yourself up when kicking to the inside of your opponent. When executing your Roundhouse Kick chamber your leg so that it faces to the side. Extend your leg and point your toes strike with either the top of the foot or the shin. Areas to strike are thigh, body and head.

3. Side Kick

The side kick is a very strong and fast kick, great for points sparring but you need to work on this technique to fire strong and effective combinations because you turn side on whilst throwing the kick and this can slow the next technique down. Chamber your leg the same as a roundhouse kick, extend your leg and strike with the heel or foot sword. Areas to strike are the knee, body and head.


4. Back Kick

If you know Master Bob Sykes you will know this is his favourite technique, and bob has a great back kick, this can only be achieved through lots of repetition. Its one thing to have good form in a kick and another to actually be effective at putting it into practice. If you get this kick right it can probably be the most powerful kick of all. Keep your feet still and turn your body, look over your shoulder, chamber your leg and throw a sidekick and you have your back kick.

This martial arts training technique can be used to counter if timed correctly or it should be used in a combination with other techniques to set it up.




About the Author
My name is Lee Mainprize and I am a leading expert on martial arts teaching and training success. I have shown 1000's of instructors how to teach their students and now for the first time I am showing martial arts beginners, and practioners how to increase their skills, knowledge and confidence quickly and easily.

Visit Martial Arts Training TV

Boxing Training Programs for Unbeatable Health and Fitness

Getting into a boxing training program will not only improve your overall health; it will give you a physically fit body as well. It is one of today's best programs to have a strong body, develop agility and gain self-confidence. Boxing workouts will also tone all of your body muscles as well.

A lot of people have noticed beneficial results from boxing programs. Well for a start, a good boxing program can help you build powerful and well-defined arms and legs. These training programs will also help develop your inner strength, discipline and emotional balance.

Develop a knockout body

Boxing training programs joined the mainstream of fitness training several years ago after health professionals discovered the great improvement in cardiovascular and muscle toning of the participants in the program. Tae Bo and Cardio-Box videos paved the way for boxing and kickboxing exercise programs.

Cardio-boxing training programs have successfully blended aerobic exercises with boxing's power jabs, straight punches, crosses, hooks and blocks. Advanced punching and kicking combinations can be learned in a more extensive workout to boost your strength and confidence, as well as sculpt your body to perfect fighting form.

The various punch, block, and kick combinations are executed before an imaginary opponent. You have probably seen classes where the participants do shadow boxing, throwing a flurry of punches and kicks in the air. Some training camps provide quality equipment like heavy bags, medicine balls and speed bags that enhance power and speed. Participants can also spar with a live partner as long as they are both wearing protective gears.

Beat the calories

There are more enjoyable benefits from boxing training than just physical enhancement. Cardio kickboxing workouts burn off a whopping 400 to 600 calories in only an hour. It also helps keep your heart at a steady rate of 75% to 85% regular beat which is proven to be beneficial and is the recommended heart rate if you are engaged in exercise or training.

The long-term effects of boxing training

Boxing classes improve your endurance, speed and stamina. Agility and flexibility of muscles and joints are also developed. The repetitive motion of the arms and legs during training and sparring sessions develops speed and power behind these limbs.

Boxing and kickboxing workouts toughens your lower body fighting arsenals including the leg joints and muscles. This is an important factor to develop correct balance and coordination necessary in maintaining a strong fighting stance.

Moreover, knowledge gained from boxing and kickboxing classes will enhance your defensive skills and may come in handy in dire situations that require drastic measures. You will feel calm yet confident in knowing that you can defend yourself and your loved ones should the need arise.

No more attitude problems

Your mental attitude will also benefit from your boxing or kickboxing fitness training. As you progress in your training, you will develop inner calm, relaxation and discipline which can relieve you of harmful stress and anxiety. Exercise is a great stress reliever.

Many aerobic and fitness professionals advice beginners to take up boxing lessons. It allows them to start out at a comfortable pace until they can work themselves up to speed. Boxing training will push your body to the limit provided you are medically fit and conditioned.

Like all fitness programs, boxing training requires discipline and perseverance. Stick to this program for a long time and you will reap the rewards of a strong and healthy body.



About the Author
Benedict recommends Supplement Centre for your sports supplements from companies like ProLab and Maximuscle. For a lighter exercise why not practice your Golf Swing with Dream Swing