I haven't taught kickbox in a while, but I agreed to sub a class and it's tonight.  The class doesn't know me and I don't know a whole lot about them.  So we are going to do basic athletic skill building stuff combined with some kickboxing practice. 

the playlist is below.  I should probably explain how I get my music.  Today I have no idea what I am going to use.  So I start by going to http://www.promoonly.com/.  This is the company that makes the 'release' CDs that radio stations get every month.  I look at the last couple months listings under music on CD > Radio Series > Mainstream Radio.  If you click "Printable Version" it will give you a listing that includes the BPMs (beats per minute).

Then I download the songs I may want to use from Napster - or wherever.

Another way to see if music is the appropriate BPMs for the activity is by downloading the mixmeister BPM analyzer from http://www.mixmeister.com/ and letting it scan your music files.  It will give you the BPMs for all songs in your current library.

Here is my outline for tonight:

1.  warm up: (Born to Bounce, Artist not known) - intro fighting stance, go through fundamental kickbox movements in counts of 4 (jab, cross, side kick, front kick)
2.  jab/cross combinations: (Tap That, Megan McAuley) punching work
3.  speed work: (Voodo People, Prodigy) - alternating speedbag, flashdance run
4.  side kicks:
5.  uppercuts:
6.  knees:
7.  jump rope: (Can't Stop the Rain, Cascada)
8.  front kicks: (Whine Up, Kat DeLuna) front kicks fundamentals, side/front/knee combo on chorus
9.  pushups: (Freeze Frame, J. Guiles Band) see choreography section on this site for printable choreography for this track
10. lower body speed work:
11. torso:
12: stretch: (Proud, Heather Smalls)(December Baby, Ingrid Michelson)