KICKBOXING

Kickboxing

Kickboxing is a fitness imperative that combines martial arts techniques and fast paced cardio. The high energy workout challenges the beginner and elite athlete alike. Designed to build stamina, improve coordination and flexibility and burn calories as you build lean muscle; this fun filled workout will leave you feeling challenged and accomplished.

Mental Benefits of Kickboxing

  • Stress Relief: Kickboxing helps release endorphins, the body’s natural “feel-good” chemicals, while simultaneously lowering cortisol (a primary stress hormone). Striking pads or bags allows for a healthy release of frustration and pent-up tension, making you feel calmer and more relaxed after workouts.

  • Mood Enhancement: The combination of intense physical activity and skill development boosts mood and helps alleviate symptoms of depression and anxiety by improving overall well-being.

  • Cognitive Function: Engaging in kickboxing requires mental focus, learning new techniques, and quick problem-solving. Research shows that kickboxing training can enhance attention, memory, and processing speed, further promoting overall brain health.

  • Confidence and Self-Esteem: Mastery of new skills, improved physical fitness, and the sense of accomplishment gained from training build confidence and positive self-image.

  • Burnout Reduction and Resilience: The challenges and routines of training help develop resilience and a growth mindset—belief in your ability to improve through hard work—which have lasting mental health benefits.

Physical Benefits of Kickboxing

  • Full-Body Strength: Every session involves punches, kicks, knees, and defensive moves that activate upper body, lower body, and core muscles simultaneously. This improves muscular function, stability, and power.

  • Cardiovascular Fitness: Kickboxing is both aerobic and anaerobic, significantly boosting heart health, endurance, and lung capacity. It seamlessly blends steady-state activity with bursts of high intensity, making it one of the most versatile cardio workouts.

  • Weight Loss and Fat Loss: High-intensity sequences trigger fat burning (even after your session due to the afterburn effect) while building lean, functional muscle that sculpts a well-defined, athletic body.

  • Agility, Balance, and Coordination: Frequent changes in direction, rapid footwork, and varied striking angles improve balance, coordination, speed, and reflexes. This reduces the risk of falls and injuries as you age.

  • Flexibility: Dynamic kicking, stretching, and varied full-range movements enhance overall flexibility, reducing muscle tightness and promoting joint health.

  • Better Sleep: Regular, intense physical activity improves sleep quality and duration, supporting overall wellness.

  • 1st Grade (Counter Punches / Leg Behind Kicks)

    Basic Techniques:

    1. Slide Forward / Slide Back

    2. Move Left / Move Right

    3. Change Legs

    4. Turn

    Combinations:

    1. Counter Front Punch, Reverse Punch, Front Punch

    2. Front Kick, Leg Behind, Front Punch, Reverse Punch, Front Punch

    3. Roundhouse Kick, Leg Behind, Front Punch, Reverse Punch, Front Punch

    Combination Pad Work:

    1. Combination Pad Work 1-2-3

    Self-Defence:

    1. Cover, Cover, Duck, Duck, Lean Back (Head Covers)

  • 2nd Grade (Slide In Punches / Counter & Skip In Kicks)

    Basic Techniques:

    1. Slide in Front Punch, Slide Back

    2.  Slide in Front Punch, Reverse Punch, Front Punch, Slide Back

    3. Step in Front Punch, Slide Back

    Combinations:

    1. Counter Front Kick, Leg In Front, Front Punch, Reverse Punch, Front Punch

    2. Counter Roundhouse Kick, Leg in Front, Front Punch, Reverse Punch, Front Punch

    3. Skip in Front Kick, Skip Back, Front Punch, Reverse Punch, Front Punch

    Combination Pad Work:

    1. Combination Pad Work 1-2-3

    Self-Defence:

    1. Cover, Cover, Duck, Duck, Lean Back

    2. Outer Covers

  • 3rd Grade (Side Kick)

    Basic Techniques:

    1. Side Kick, Leg Behind, Front Punch, Reverse Punch, Front Punch

    2. Double Roundhouse Kick, Leg Behind. (Knee / Body)

    3. Skip in Double Roundhouse Kick, Skip Back. (Knee / Body)

    Combinations:

    1. Front Kick, Leg in Front, Reverse Punch, Front Punch, Slide Back

    2. Skip in Front Kick, Leg in Front, Reverse Punch, Front Punch, Slide Back

    3. Roundhouse Kick, leg in Front, Reverse Punch, Front Punch, Slide Back

    Combination Pad Work:

    1. Combination Pad Work 1-2-3

    Self-Defence:

    1. Cover, Cover, Duck, Duck

    2. Outer Covers

    3. Inner Covers

  • 4th Grade (Double Kicks)

    Basic Techniques

    1. Double Side Kick, Leg Behind

    2. Front kick, Leg Behind, Counter Roundhouse Kick, Reverse Punch, Front Punch

    3. Front Punch, Reverse Punch, Roundhouse Kick, Leg Behind

    Combinations: (Leg In Front)

    1. Skip in Double Side Kick, Reverse Punch, Front Punch, Slide Back

    2. Front Kick, Roundhouse Kick, Reverse Punch, Front Punch, Slide Back

    3. Front Punch, Reverse Punch, Roundhouse Kick, Reverse Punch, Front Punch, Slide Back

    Combination Pad Work

    1. Combination Pad Work 1-2-3

    Self-Defence

    1. Cover, Cover, Duck, Duck

    2. Outer Covers

    3. Inner Covers

    4. Leg Covers

  • 5TH GRADE (Backfist)

    Basic Techniques

    1. Counter Back Fist

    2. Counter Back Fist, Reverse Punch, Front Punch

    3. Slide in Back Fist, Slide Back

    Combinations (Leg In Front)

    1. Counter Back fist, Skip in Roundhouse Kick, Reverse Punch, Front Punch, Slide Back

    2. Front Kick, Roundhouse Kick, Leg in Front, Reverse Punch, Front Punch, Slide Back

    3. Front Punch, Reverse Punch, Roundhouse Kick, Reverse Punch, Roundhouse Kick, Reverse Punch, Front Punch, Slide Back

    Combination Pad Work

    1. Glove on Glove x 1 Min

    2. Combination Pad Work 1-2-3

    Self-Defence

    1. All Previous Techniques

    2. Cover, Cover, Slip, Slip (Mixed With Straight and Hook Punches)

  • 6TH GRADE (Slip Punch)

    Basic Techniques

    1. Counter Slip Punch

    2. Counter Slip Punch, Reverse Punch, Front Punch

    3. Slide in Slip Punch

    Combinations (Leg In Front)

    1. Front Kick, Leg in Front, Slip Punch, Reverse Punch, Front Punch, Slide Back

    2. Front Punch, Skip In Side Kick, Roundhouse Kick, Reverse Punch, Front Punch, Slide Back

    3. Front Kick, Roundhouse Kick, Side Kick, Leg in Front, Reverse Punch, Front Punch, Slide Back

    Combination Pad Work

    1. Glove on Glove x 1 Min

    2. Combination Pad Work 1-2-3

    Self-Defence

    1. Palm Strike

  • 7TH GRADE (Hook Kicks)

    Basic Techniques

    1. Hook Kick, Leg Behind, Front Punch, Reverse Punch, Front Punch

    2. Skip In Hook Kick, Skip Back, Front Punch, Reverse Punch, Front Punch

    3. Hook Kick, Leg in Front, Reverse Punch, Front Punch, Slide Back

    Combinations (Leg In Front)

    1. Roundhouse Kick, Side Kick, Hook Kick, Leg In Front, Reverse Punch, Front Punch, Slide Back

    2. Skip Side Kick, Hook Kick, Roundhouse Kick, Leg In Front, Reverse Punch, Front Punch, Slide Back

    3. Skip Hook Kick, Double Roundhouse Kick, Leg in Front, Reverse Punch, Front Punch, Slide Back

    Combination Pad Work

    1. Glove on Glove 2 x 1 Min

    2. Combination Pad Work 1-2-3

    Self-Defence

    1. All Previous Techniques

    2. Elbow Strike

  • 8TH GRADE (Spin Side Kick)

    Basic Techniques

    1. Spin Side Kick, Leg in Front, Reverse Punch, Front Punch, Slide Back

    2. Front Punch, Spinning Back Fist, Reverse Punch, Front Punch, Slide Back

    3. Switch Punch, Reverse Punch, Front Punch, Slide Back

    Combinations (Leg In Front)

    1. Front Punch, Reverse Punch, Roundhouse Kick, Spin Side Kick, Reverse Punch, Front Punch, Slide Back

    2. Front Kick, Roundhouse Kick, Spin Side Kick, Reverse Punch, Front Punch, Slide Back

    3. Switch Punch, Reverse Punch, Roundhouse Kick, Spin Side Kick, Reverse Punch, Front Punch, Slide Back

    Combination Pad Work

    1. Form Fighting 2 x 1 Min

    2. Combination Pad Work 1-2-3

    Self-Defence

    1. All Previous Techniques

    2. Knee Strike

  • 9TH GRADE (Spinning Hook Kick)

    Basic Techniques

    1. Spinning Kick, Leg In Front, Reverse Punch Front Punch, Slide Back

    2. Roundhouse Kick, Spinning Kick, Reverse Punch, Front Punch, Slide Back

    3. Reverse Punch, Stop, Step in Slip Punch

    Combinations (Leg in front)

    1. Front Punch, Reverse Punch, Roundhouse Kick, Spinning Kick, Reverse Punch, Front Punch, Slide Back

    2. Front Kick, Roundhouse Kick, Side Kick, Leg in Front, Spinning Kick, Reverse Punch, Front Punch, Slide Back

    3. Skip Double Side Kick, Spin Double Side Kick, Reverse Punch Front Punch, Slide Back

    Combination Pad Work

    1. Form Fighting x 1 Min

    2. Synch. Form Fighting x 1 Min

    3. Free Padding x 2 Min

    4. Combination Pad Work 1-2-3

    Self-Defence

    1. Face Technique 1

    2. All Previous Techniques

    3. Combination Knee/palm/elbow strike

  • 10TH GRADE (Back Kick)

    Basic Techniques

    1. Back Kick, Leg in Front, Reverse Punch, Front Punch, Slide Back

    2. Back Kick, Roundhouse Kick, Leg In Front, Reverse Punch, Front Punch, Slide Back

    3. Back Kick, Roundhouse Kick, Leg in Front, Reverse Punch, Front Punch, Slide Back

    Combinations (Leg In Front)

    1. Front Kick, Roundhouse Kick, Back Kick, Roundhouse Kick, Leg in Front, Reverse Punch, Front Punch, Slide Back

    2. Jumping Front Kick, Back Kick, Roundhouse Kick, Spinning Kick, Reverse Punch, Front Punch, Slide Back

    3. Front Punch, Spinning Back Fist, Reverse Punch, Roundhouse Kick, Back Kick, Reverse Punch, Front Punch, Slide Back

    Combination Pad Work

    1. Form Fighting 2 x 1 Min

    2. Synch. Form Fighting 2 x 1 Min

    3. Free Padding 2 x 1 Min

    4. Combination Pad Work 1-2-3

    Self-Defence

    1. Face Techniques 1-2

    2. All Previous Techniques

    3. Combination Shin kick/elbow/palm/knee

  • 11TH GRADE (Step In Spinning Kick)

    Basic Techniques

    1. Roundhouse Kick, Step in Spinning Kick, Reverse Punch, Front Punch, Slide Back

    2. Roundhouse Kick, Spinning Kick, Roundhouse Kick, Reverse Punch, Front Punch, Slide Back

    3. Counter Hook Kick, Roundhouse Kick, Spinning Kick, Reverse Punch, Front Punch, Slide Back

    Combinations (Leg In Front)

    1. Roundhouse Kick, Side Kick, Hook Kick, Roundhouse Kick, Back Kick, Step in Spinning Kick, Reverse Punch, Front Punch, Slide Back

    2. Front Kick, Roundhouse Kick, Side Kick, Step In Spinning Kick, Double Roundhouse Kick

    3. Skip Side Kick, Spinning Kick, Roundhouse Kick, Spinning Kick, Reverse Punch, Front Punch, Slide Back

    Combination Pad Work

    1. Form Fighting 2 x 2 Min

    2. Synch. Form Fighting 2 x 2 Min

    3. Free Padding 2 x 2 Min

    4. Combination Pad Work 1-2-3

    Self-Defence

    1. Face Techniques 1-2

    2. Front Kicks 1

    3. All Previous Techniques

  • BLACK BELT (Axe Kick / Crescent Kick)

    Basic Techniques

    1. Counter Hook Kick, Axe Kick, Spin Side Kick, Reverse Punch, Front Punch, Slide Back

    2. Front Kick, Outer Crescent kick, Axe Kick, Spinning Kick, Reverse Punch, Front Punch, Slide Back

    3. Axe Kick, Side Kick, Spinning Kick, Reverse Punch, Front Punch, Slide Back

    Combinations (Leg In Front)

    1. Front Punch, Reverse Punch, Step In Spinning Kick, Roundhouse Kick, Back Kick, Reverse Punch, Front Punch, Slide Back

    2. Front Punch, Reverse Punch, Jump Front Kick, Back Kick, Spinning Kick, Step In Jumping Spinning Kick, Reverse Punch, Front Punch, Slide Back

    3. Counter Hook Kick, Axe Kick, Jump Spin Crescent Kick, Spinning Kick, Reverse Punch, Front Punch, Slide Back

    Combination Pad Work

    1. As Per Instructor

    2. Combination Pad Work 1-2-3

    Self-Defence

    1. Face Techniques 1-2

    2. Front Kicks 1 – 2

    3. All Previous Techniques

Syllabus

In the process of learning kickboxing, It can be what you want from it but, I have a big philosophy about learning and gaining mastery in everything you attach yourself with. As such, I will be instructing a programme of kickboxing movement, stances, and style. Examining offensive and defensive movements that would be spread across a graded continuum from White to Black.

Kickboxing Movement Patterns

Kickboxing movement patterns are unique compared to standard workout routines and incorporate:

  • Punches: Jab, cross, hook, uppercut—each requires body rotation and weight transfer.

  • Kicks: Front kick, roundhouse, side kick, back kick—demanding hip and core rotation, as well as balance.

  • Defensive Movements: Slips, ducks, blocks, and footwork such as pivoting, shuffling, and bouncing to evade and counter attacks.

  • Core Engagement: Every strike and movement originates from the core, promoting rotational power and functional strength.

  • Multi-joint Exercises: Movements such as squats and lunges are integrated to reinforce the lower body while building functional fitness.

  • Interval Structure: Training can alternate between high-intensity bursts and active recovery, making it adaptable to various fitness levels and goals.

Kickboxing as a Healthy Lifestyle Practice

  • Versatility: Workouts can be adapted for beginners to advanced practitioners, suit individual and group settings, and be formatted as steady-state or interval (HIIT, LIIT) training.

  • Holistic Development: It fosters both physical and mental strength, resilience, and lifelong skills like discipline and focus.

  • Enjoyment and Adherence: The dynamic, engaging, and empowering nature of kickboxing makes it fun, helping people stick with exercise routines long-term.

  • Comprehensive Fitness: Kickboxing hits all components of fitness—strength, flexibility, cardio, agility, and mental health—making it one of the most efficient practices for overall health.

In summary, kickboxing delivers comprehensive benefits for mind and body through distinctive movement patterns that are exceptionally effective for building a healthy, resilient, and balanced lifestyle. It fuses intensity, skill, and enjoyment, making it a standout choice for holistic health and daily vitality.

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