The Side Lunge will work to target smaller, frequently missed muscle groups to gain joint balance and stability in your lower body. From standing, extend on leg in a full step to the side, keeping your other foot planted and bending the knee directly above. Send your hips back and keep your core ...

The Dead Bug is a simple and effective exercise to strengthen your entire trunk. Lie flat on your back, then raise your arms straight, hands extended high above your shoulders. Your knees should be bent at 90 degrees, knees stacked over the hips. Picture a beetle on its back with its legs in the ...

This full body move consists of a squat, a plank, a push up, hop to squat, and when you’re down for it, a rocket jump! Start at the top of your mat, keeping your torso upright. Bend your knees down into a squat. Next, plant your hands on the ground as you step or hop back to plank. From this firm...

The Rotational Lunge is a great move to challenge your rotational core stability and strengthen your legs. From standing, step back with one foot into a low lunge, knee hovering above the ground. Rotate your upper body towards your front leg with control, bringing the weight down to meet the hip....

Cartwheels have a special place in our hearts. If there’s one movement that reminds us of our childhood, it’s this one. The Cartwheel is both fun and powerful. It will strengthen your entire body, create flexibility and mobility in all the major joints, and teach you how to balance power with con...

Bring your body to all fours, wrists below your shoulders and knees behind your hips. Engage your core throughout this plank-like movement. Raise up onto your toes with your heels together, keeping a neutral spine. Unlock your elbows, bending them while you slowly lower your chest through your ar...

The Stance is the foundational position in boxing. Every movement starts here. Find your dominant hand, and step your opposite foot forward to stagger your stance. Both feet will face forward, angled slightly towards your dominant side. Find balance here, shifting your weight to the balls of your...

The Uppercut is also known as a body shot. In kickboxing, this technique is one of the most effective moves to challenge your opponent and take their breath away. Find your stance, focus on form, and let’s go!

The Hook is an explosive short range weapon - you’ll use this move when your opponent is close. This punch is aimed at an opponent’s chin, not the back of the head. Each Hook will hold explosive power as you pivot with your hips and engage your core throughout this strike.

Sitting on the ground, loop your resistance band around the top of your feet. Lay on your back and lift your knees to line up above your hips, bent at 90 degrees. Keep your feet flexed towards your shins and slightly apart to hold the band in place. Clasp your hands in front of your chest comfort...

Starting from your stance, start with your Rear Roundhouse Kick. This form is similar to a Read Middle kick: go up on the ball of your lead foot, turning your lead leg outwards, then throw out your rear leg aiming for the head. Keep your weight shifted forward and use the full rotation of your hi...

In kickboxing, Skipping is the most common way to get warm and prepare your body to move. A Skipping sequence will increase your coordination, footwork, and endurance. Good form is essential to get the most out of this exercise!

Stagger your standing position, stepping one leg forward and shifting your weight to the ball of the foot. Follow with your opposite foot to match this step. As you finish this step forward, sink into your hips, bend your knees, and bring your arms down to your side. Leading with the arms, spring...

Find your position on all fours with a neutral spine, knees slightly in front of your hips and hands directly below your shoulders. Squeeze your shoulder blades together, then open them up, returning to a neutral position in between. Turn the insides of your elbows forward to create stability, an...

The Low Kick will strike the thigh of your opponent with your shin to disable them from moving too much. This technique will make for an easier target! For a Rear Low Kick, start in a kickboxing stance. Turn your lead foot outwards as much as possible, creating space to pivot your hips and increa...

Amanda guides you on how to self check for diastasis recti. This is an important test before you attempt any postpartum recovery strength work. This class is done on the floor. Amanda will show you how to test for any abdominal separation and the depth of this separation. Diastasis Recti is defi...

To throw out a Lead Front Kick, come up onto the ball of your rear leg in your kickboxing stance. Bring your lead leg knee up into your chest before pumping your lead leg straight out in front of you. Keep your toes straight up, striking out with the ball of your foot rather than your toes. Use y...

Come to all fours, with your hands directly below your shoulders and knees slightly behind your hips. Grounded here, round your spine downwards, and then towards the ceiling. Find your neutral spine between these positions before moving forward; your back should remain perfectly straight througho...