Here is what I have been doing lately in Kickbox.  Man I am loving it.  I have done  alot of research on very light weighted gloves - I think I am going to try the Altus ones - they are neoprene and have little bags in them that you can take out to make the gloves lighter.

Look for me to be making the kickbox information I have been writing here in to a full scale downloadable workshop soon.  I am also working on posting some of the routines on YouTube.  This is a big step for me - you might actually get to see my face!  It's not the face that has been holding me back - it's the baby wieght that I have been keeping around like it's a pet or something.  (I mean, he's 7 and shes 2 - it's about time!)  But I have lost 22 lbs recently and I am ready to face the world.  Don't think I won't be wearing all black though.

One more thing.  I have been having them make a plus sign with masking tape on the floor.  I use it to help them see where to place their feet, and we do some agility work using the 4 quadrants created during the #2 song (speed and agility work.)

Playlist:

1 - WU - "Hey DJ" - Macy Gray(5:39) This song has a great beat for introducing types of punches and demonstrating how to use the core for power behind each punch/kick.  The beat is like 3 fast, one slow so you can jab, jab, jab, set.  It's been helping my classes really see how they need to get back to that set fighting stance between each movement.

2 - Speed & Agility Work - "Your Disco Needs You (Almighty Mix)" - Kylie Minogue (8:32) - lots of flash dances runs, some jump rope work, and a couple of nice breaks.  This song is long, and you should only be taking the heart rate way up for a minute, then you have to let them relax for a minute.

---------------45 second break between songs ----------------------

3 - Jab/Cross punch - "Misery Business" - Parmore (3:23) I'm sorry but I LOVE this song.  During the chorus we do a power hook, duck, lead knee to the head, back to set position.

4 - Speed bag - "Voodoo People" - Prodigy (4:08) There are 4 distince rounds in this song - I am using them to make the class work an imaginary speed bag, then we work up to a combination (speed bag for 4 counts, 4 jumping jacks.)  Show a low impact version on the jumping jacks.  If they need more, show them a sky jack (jumping way off the ground - feet are off the ground during wide party of the jack.)

---------------45 second break between songs ----------------------

5 - Kicks - "Saturday Night's Alright for Fighting" - Elton John (4:56) Slow side kicks during the verse.  Please please please be sure to talk to your class about the grounded foot.  The heel on the grounded foot MUST aim toward the target.  Otherwise you are torquing everyone's knees up real good.  On the chorus it's a lead leg side kick, rear leg knee to the head.  The end of the song is real long - make them do front kick duck and front kick duck & shuffle.

6 - Push Ups - "Satisfaction" - Benny Bennassi (3:13) Push ups or bench presses - the instructor needs to do push ups - be an example for your class! Break the sets up with plank pose with one leg up.

7 - Contact Work -
8 - Applied work -
9 - Uppers/Jabs/Round Houses -
10 - Flexibility, Balance & Stability - "Try Again" - Aliyah
11 - Cool Down & Stretch "We're all In This Together" - Ben Lee
& "Danny's Song/We Ain't Got Money" - Kenny Loggins