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9 Cardio Kickboxing Moves You Can Try Anywhere

Kickboxing is a brutal, technique-based sport — and it can also serve as a brutal, technique-based workout to help you knock out your fitness goals. And that's something that Co-Founders of NYC based kickboxing studio Hit House, Dana VanPamelen and Tyler Scott, are proving every day.

After attending a Soul Cycle class together, the two concepted the idea behind Hit House as a high-energy, friendly fight studio open to all fitness levels. Soon, Tyler started to research and develop his own striking bag, called Bishop. By combining elements from four of the most commonly used bags in striking-based martial arts, boxing and fighting styles, Tyler developed them into one, floor-to-ceiling fixed flexible pole heavy bag. In partnership with his wife and co-founder, Dana VanPamelen, Hit House was born. Here, the pair have shared a breakdown of common strikes, and a workout you can try at home. Caution: this one is sure to take it out of you.

WARM UP Standing: Leg & arm swings (30 seconds) Hip rotations (15 seconds each leg) Plank Position: Lizard twist (15 seconds each side)

  • From plank position, bring your left leg forward into a low lunge and plant your foot outside of your hands.

  • Placing your right hand on the floor, twist your upper body to the left as you extend your left arm toward the ceiling.

  • Hold for 15 seconds.

  • Repeat on the other side.

Knee-to-elbow (30 seconds, rotating sides)

  • From a plank position, keeping your core tight and back flat, bring your left knee to your right elbow.

  • Hold, then return to your plank position, repeating with your right knee to your left elbow.

Standing: Jumping jacks (30 seconds) Seal jacks (30 seconds)

  • For this jumping jack variation, clap your hands in front of your chest and bring them out wide to the side as you jump your feet out, repeating nonstop.

Stance: The Muay Thai stance is forward and square, hips facing forward. This stance allows you to throw and check kicks, and throw knees and elbows. Keep your hands up - we say fingernails to eyebrows - and your elbows in. Once you throw a strike, remember to bring your hands back and return to your stance automatically and immediately.

Nikolina Ilic: Nikolina is the new web-obsessed Digital Editor at Men's and Women's Health, responsible for all things social media and .com. A lover of boxing, she has a mean punch inside and out of the ring. She was previously a Digital Editor at GQ and Vogue magazine.


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