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Kickboxing Ballet: The 4-in-1 Workout Plan

Kick Butt with Grace

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Combining two styles of movement is a great way to make a stale routine seem new. These seemingly incompatible workouts are actually the perfect pair, offering flexibility, core, cardio, and strength training in one, equipment-free session. It's a match made in multitasking workout heaven!

How it works: Up to four days a week, do 1 set of each exercise back to back. Do the entire routine 1 to 3 times, depending on how much time (and energy) you have. To work even more muscles, try it barefoot.

You'll need: Nothing!

RELATED: At-Home Barre Workout

Tendu Port de Bras

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Reps: 4 (1 rep = 8 tendus on each side)

Stand in first position (heels touching, legs externally rotated about 45 degrees) with arms in front of thighs (imagine holding a giant beach ball), palms facing in. Tendu left leg by extending it out to the side and pointing left foot and then quickly slide heel back into first position. Repeat 4 times at a quick tempo. Each time heel slides back in, move your arms, first raising from thighs to chest [photo A] and then overhead, holding the imaginary beach ball the entire time.

Repeat tendu 4 more times as arms open out to sides [photo B] and lower back to start position. Repeat with right leg. That's one rep (8 tendus per leg). Do 4 reps total.

Works thighs, butt, arms, shoulders, and core

Power Punch Strike

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Reps: 10 per side

Begin in boxer's stance (feet slightly wider than hip width, arms 'on guard' with elbows bent, hands in fists by cheeks). Throw a right jab (quickly punch your right arm forward, rotating your fist down, without locking out your elbow), then a left cross (punch left arm forward, rotating left hip into the punch and lifting left heel off the floor). Quickly return to boxer's stance, and then lift right knee up and across body, twisting left shoulder into knee as it lifts (arms stay 'on guard'). Lower back to boxer's stance and immediately repeat sequence again. Repeat 10 times in a row, then switch sides for another 10 reps.

Works arms, legs, and core

Rear-Raising Attitude

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Reps: 10 per side

Begin with feet and arms in first position (arms holding 'beach ball' in front of chest, palms facing in). Bend left knee, turning knee out to side, and point left foot behind right calf. Lift left leg up behind hip (knee stays bent and turned out to side) into attitude and raise left arm overhead while extending right arm out to the side (elbows slightly bent, palms facing in). Be sure to keep chest lifted, don't slouch forward as leg lifts. Lower leg back to right calf, arms return to first position. That's one rep. Do 10 reps per side.

Works butt, core, arms, and shoulders

Single-Arm Speedbag Squat

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Reps: 5 per side

Begin in boxer's stance with arms on guard. Keeping elbow bent, raise right arm up to shoulder height and circle forearm as if hitting a speedbag with the outside edge of right fist. Move arm as quickly as possible 5 times, then quickly lower into a deep squat (as if ducking a punch), bringing right arm back to guard. That's one rep. Immediately stand back up and repeat for a total of 5 reps, then switch sides for another 5 reps.

Works legs, butt, arms and shoulders

Inner-Thigh Relevé Slide

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Reps: 10 per side

From first position, step left foot forward about three feet, bending left knee; open arms into second position (out to sides of shoulders, elbows soft, palms facing forward).

Brace abs in tight, shift weight into left foot, and straighten left leg as right leg slides in, crossing behind left, lifting up onto relevé (balls of feet), extending left arm overhead. Quickly step back to start position. That's one rep. Repeat 10 times, then switch sides and repeat.

Works thighs, calves, abs, and arms

Roundhouse Rumble: Part 1

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Reps: 5 per side

Part I: The Punches
From boxer's stance, throw a right uppercut (bend elbow into body, rotate right hip and heel, and imagine punching up and under your opponent's chin) [photo A], followed by a left hook (keep elbow bent 90 degrees and pivot left heel up as left hip rotates forward to power the punch [photo B]. Think of your fist swinging around the side of your opponent's face), then a right hook [photo C]. Immediately bring arms back to guard, shift weight into right leg, and slide right heel forward.

Continued on next slide.

Roundhouse Rumble: Part 2

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Part II: Kick
Next, bend right knee up in line with hip, pointing toes and pulling heel in close to body. Quickly extend right leg straight out, shin facing forward (in a whipping motion), then immediately bend knee back in and lower leg to return to boxer's stance. That's one rep.

Repeat the entire series 5 times (starting with the punches), and then reverse combo on the other side for 5 reps.

Works whole body

Forward Flat Back and Extension

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Reps: 5

With arms and legs in second position (feet wider than hip width, turned out, arms open to sides in line with shoulders, palms facing front), hinge forward from hips as far as possible, keeping back naturally straight [photo A]. When you can't go any further, round spine and lower head, raising arms overhead in a circle [photo B]. Keep arms overhead and extend spine back into straight line, returning upright with a flat back [photo C]. Open arms out to sides, press hips forward, and extend backwards, gazing up to ceiling [photo D]. That's one rep. Slowly repeat 5 times.

Works back and stretches hamstrings

Side Kick Knee Strike

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Reps: 5 per side

From boxer's stance, shift weight into left leg, rotating right heel in. Bend right knee, flexing foot, and lift leg up to hip height, aiming right heel to the side. Extend right leg out to the side (as if pushing something away from your body with your heel) [photo A]. Bend knee back in, and quickly step down, shifting weight into right leg, extending both arms overhead (hands still in fists) [photo B].

Pull arms down into guard as left knee lifts up and to the side, pointing foot [photo C]. Immediately step left foot down. That's one rep. Do 5 reps in a row, and then switch sides and repeat.

Works hips, thighs, butt, and abs

Reverence (Final Stretch)

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Reps: 10 (5 forward, 5 reverse)

This dynamic stretch is the perfect way to wrap up your workout, so if you're repeating the series again, skip it until you're ready for your cool-down.

From first position, step left foot forward about three feet, bending left knee; open arms into second position (out to sides of shoulders, palms facing forward). Take a deep breath in and raise right arm overhead, elbow soft, palm facing in. On the exhalation, hinge forward from hips, lowering chest towards left thigh, rounding spine. Left arm should stay extended out to side [photo A]. Slowly extend spine and bring body back upright. Extend spine slightly, lifting chest to ceiling [photo B]. Repeat 5 times and, then reverse the movement for 5 more reps.


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