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Kickboxing for Killer Abs

Kickboxing is more than a workout to make you feel badass—it shoots up your heart rate as you recruit multiple muscles at once. Translation: Hello sweat, good-bye fat! This circuit from Guillermo Gomez, a fourth-degree black belt and star of the Kickboxing Cardio Burn DVD, focuses on your core to further help define your waistline and flatten your belly. Strong never looked so sexy! For the video of this workout, click here

How it works: Do each exercise back to back with little to no rest between. Repeat the entire circuit 1 to 3 times, depending on how much time and energy you have.

Total Time: up to 30 minutes

You will need: No equipment

1. Bob and Weave Circle

A.

Stand in a sumo stance with feet wider than hip-width apart, toes pointed outward, and hands in a fighting position directly in front of face.

B.

Bend knees, push hips backs, and lower body into a squat position while keeping torso upright.

C.

Side-crunch one shoulder toward nearest hip. Continuing in a circular motion, round upper back to crunch toward the front of body. Then side-crunch to opposite hip.

Sets:

1 to 3

Reps:

10 per side

Mistakes and Tips:

Do not hold your breath throughout the exercise.

Do not cut the circles short during the movement. Focus on completing full circles.

Do not squat down deeper while completing the circles.

2. Crunch Knee

A.

Stand in a fighting stance with right foot forward, knees slightly bent, arms on guard, and abs drawn in tight.

B.

Shift weight to left leg and lift right knee up, tapping thigh to elbow if possible. Lower to starting position.

Sets:

1 to 3

Reps:

10 per side

3. Punch Combo

A.

(Perform all 5 punches in a row as quickly as possible with good form. ) Left Jab: From a fighting stance with left foot forward and arms on guard, throw a jab punch by extending left arm out, turning palm toward the floor. Immediately draw elbow back into guard.

B.

Right Cross: Throw a cross punch by extending right arm forward, turning palm toward the floor, rotating right hip into punch, and lifting right heel off the floor. Immediately draw elbow back into guard. Repeat another left jab, and draw elbow back into guard.

C.

Right Uppercut: Throw an uppercut punch by bending right elbow into body, rotating right hip and heel, then immediately scooping arm in front of you as if punching up and under your opponent's chin. Draw elbow back into guard.

D.

Left Uppercut: Repeat uppercut punch with left arm, and draw elbow back into guard.

Sets:

1 to 3

Reps:

10 per side

4. Forward Leg Extension

A.

Stand in a fighting stance with left foot forward, arms on guard, knees slightly bent, and abs engaged.

B.

Keeping arms on guard, sweep right leg forward, leaning torso back slightly as leg extends in front of chest with toes pointed. Return to starting position.

Sets:

1 to 3

Reps:

10 per side

5. Crescent Kick

A.

Stand in a fighting stance with left foot forward, arms on guard, knees slightly bent, and abs engaged. Kick right leg up and to the left.

B.

Sweep right leg forward, tracing an arc (or crescent) from left to right with toes pointed. Return to starting position.

Sets:

1 to 3

Reps:

10

6. Hook Kick

A.

From a fighting stance with right foot forward and arms on guard, step left foot into right heel, rotating left heel forward. Raise right knee to the chest, flexing foot.

B.

Extend right leg out on a diagonal (aim to the right corner of the room) as if striking your opponent on the side of the head with your heel, and trace a semi-circle with the foot as knee bends and heel draws back in toward hip. Step right foot down to return to starting position.

Sets:

1 to 3

Reps:

10 per side