Monday 23rd March 2020
Self-isolating is tough, for a magnitude of reasons, but it is a necessity. For many of us, exercise plays an essential role in our weekly routine, it keeps us focused, calm, happy and fulfilled. Of course, for now, dojos and gyms are temporarily closed. So, here are our top five exercises to do from home.
Never forget to stretch. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight – which is the last thing a kickboxer needs. Go through your basic stretches before any workout, and, if you’re feeling lost on what extra stretches to do then check out our social channels for inspiration!
Shadow boxing is a brilliant way to keep your mind keen and your body fit. Focus on your technique and your combos, envision them going into use and keep moving. Try setting a two-minute timer and go through several rounds of shadow boxing to warm up your muscles and keep your kickboxing skills sharp.
Arguably the least enjoyable of all exercises, but one of the most rewarding. Burpees hit every key muscle group and burn high amounts of calories. A great way to integrate burpees into your kickboxing routine is with the following workout:
Begin with one burpee, and then throw one kickboxing combo. Then two burpees and the next combo. Then three, all the way up to ten burpees, making sure you throw in a combo each time. If you want a good idea for what combos to use then check out your next grading syllabus at https://niedo.co.uk/curriculum and go through the combos so that you’re ready for when grading comes back around!
A killer core workout. Plank is fantastic for your body and building stability in your core muscles, and what's even better is it takes up almost no room! So, wherever you are, you can easily pull off a plank workout. Try and do three to five sets of one-minute plank, making sure your bum is kept flat, not to high, not to low. If you feel as though you’re about to give up remember plank is all about mental strength, your body can hold the position indefinitely, the world record for the longest plank is over eight hours long!
Press-ups are a perfect workout for building your upper body. They work your triceps, pectoral muscles, shoulders and engage your core and lower back. Position your hands shoulder-width apart, legs out and keep your back straight. Bend your elbows and lower your chest toward the ground; your elbows should be at about a 45-degree angle to your body. Hold for a second with your chest an inch from the floor, and then push yourself back up. Complete as many reps as you can comfortable do with good form, then rinse and repeat for three to five sets.
Keep yourself up to date on all workout tips that we’ll be putting out over the next few weeks by checking out our news page and social channels!