Cardio Day! 5 Minute Beginner Kickboxing Workout (Video)

Shane Barnard, JD
by Shane Barnard, JD
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This workout is a great beginner workout for people not familiar with cardio kickboxing or those who want a fun, 5 minute cardio jump start. The workout demonstrates the four basic punches; jab, cross jab, hook and upper cut along with the front kick and one basic sequence.

Your warm-up should include dynamic range of motions exercises for your upper body, specifically your shoulders, as well as your hips. Start with some torso rotations and arm circles and follow-up with some knee tucks, kicks back, squats and lunges.

Front Jab, Cross Jab, Hook and Upper Cut

Front Kicks and side taps

Sequence “The Terminator”
Jab, Jab, Cross, Jab, Front Knees x 2
For a more advance option try; Jab, Jab, Cross, Jab, Front Knee, Back Kick

About the Author

Shane Barnard, JD
Shane Barnard, JD

Shane is NASM, ACE, AFAA and USATF certified and the creator and founder of the Urbankick format and instructor certifications, co-founder of Urbanplay, a non-profit health and fitness education program for youth, and a business partner at Studio360. With over 20 years of fitness experience, she is a nationally recognized presenter and currently teaches at Crunch, Fitness SF, and the University of California at Berkeley, where she is a health coach. Shane is a CEC provider for ACE and AFFA and an honored ambassador for lululemon. You can work out with Shane and Urbankick anytime, anywhere at


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