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Aquatic Kickboxing - How to Create A Fun and Effective Cardio Sculpting Exercise Program

Updated on November 21, 2015

When I was in college, I took a course on Judo. I was terrible, absolutely terrible, the only class I ever dropped out of. So it is perhaps notable that I LOVE aquatic kickboxing. It is wonderful fun and one of the best workouts I have ever had. The learning curve is a little more intense. There are new terms and yes, coordination is mandatory. The beauty of aquatic kicking boxing is you never look silly. The water offers a wonderful camouflage and offers one of the very best resistance workouts.

The movements in kickboxing are very simple. The terms are rather foreign but only at first. This article provides a wonderful introduction to some of the motivational techniques used by Billy Blanks along with a quick introduction to some of the aquatic kick boxing terms. The instruction given by Billy Banks' videos is completely FREE. If you pay careful attention, Billy will not only give you a great workout but he will also provide invaluable insights to prevent injuries and tips of how to work out efficiently by gracefully combining cardio with target toning.

Stay tune to the very end and test your fitness knowledge.

Workout with Billy Banks Tao Bo - Famous Quotes

"Where is your heart? Where is your heart? Where is your heart? It is in cardio mode!"

"Cardio...Cardio...Cardio"

Billy Blanks

Kick Boxing

Stunning lady in red fitness attire with proper hand position and high kick for kick boxing
Stunning lady in red fitness attire with proper hand position and high kick for kick boxing | Source

Tae Bo - Great Starting Point

Billy Blanks (born September 1, 1955) is an American fitness guru, martial artist, actor, and the inventor of the Tae Bo exercise program. Why check out a video on Tae Bo as an introduction to aquatic kicking boxing? Because Billy details how this form of exercise is fantastic for your cardio. Billy takes the steps very slow and deliberate and has a wonderful motivational style.

Tae Bo is a first cousin to aquatic kick boxing.

What you can learn from these videos will give you a head start on learning kick boxing. Billy details the proper workout form precisely. If you are a personal trainer or group fitness instructor, these details will bore you. If you are considering taking a class, read on. The guidance Billy provides for protecting your knees is critical. Watch closely, listen and you will learn many of the secrets of the personal trainer completely for FREE.

Kick Boxing

Beautiful brunette in white shorts and boxing gloves with a high shoulder height kick.
Beautiful brunette in white shorts and boxing gloves with a high shoulder height kick. | Source

How to Create a Fun Aquatic Kickboxing Program - Tips and Tricks

Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise | Source
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise | Source
Aquatic Kickboxing
Aquatic Kickboxing | Source
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise | Source
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise | Source
Aquatic Kickboxing
Aquatic Kickboxing | Source
Aquatic Kickboxing
Aquatic Kickboxing | Source
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing
Aquatic Kickboxing
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of GmaGoldie
Aquatic Kickboxing - photo courtesy of GmaGoldie
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Aquatic Kickboxing - photo courtesy of Easy Exercise
Photo of the foot with the area slated for impact for kick boxing - the outside of the foot
Photo of the foot with the area slated for impact for kick boxing - the outside of the foot

Great Exercise Movement - Butterfly

Source

Favorite Exercise Movements

  • Squats
  • Lunges
  • Butterfly - work the core, shoulders
  • Kick Boxing

Abdominals = "Boxer" Muscles

We have 640 muscles in our miraculous human body. Our core actually has 24 different segmented side ab muscles. The abdominal are used by boxers for the force of their movement. For you see, the power of the kick emanates from the core. It is the motion of the chambering with the wind up coming from the 24 muscles in our core.

The item that is critical for the instructor and the individual to embrace is the kicking motion IF done with proper form fully engages the core.

Take an aquatic kick boxing course and start developing your "boxer" muscles today.

Core Musle Diagrams - Abdominal Muscles

Diagram of the Core Muscles
Diagram of the Core Muscles | Source
Male with Six Pack Abdominals
Male with Six Pack Abdominals | Source

Aerobics Kick Boxing Training with Resistance Band

Billy Blanks Famous Quote

"Watch the Weight Over The Top of Your Knees"

Proper Form Matters Most

Chambering Is Not a Swing

Proper form really does matter. As the video clearly details chambering is not a swing, it is a force.

Note, it is a chamber not a swing - good explanation.

Critical Form for Squats

Also for the squats - she takes care to showcase the the knee is never over the toe - it is a wide lunge. Remember only a proper lunge is good for your knees. For a specific review, see the article Secret to Lunges revealed.

Essentially, if the foot is not forward enough, your knee is over your foot and you will engage your knee joint and risk injuring it. If you have proper form, you are engaging the muscles around the knee and improving the strength of the knee.

Remember our muscles protect the knee. In exercise, proper form is the key to working out safely and effectively. If we have poor form, we run a risk of serious injury. Always protect the back and the knees.

Fully understand the exercise - how to perform it correctly. Know the facts - improper form can injure you at the worst and at the very least be inefficient and ineffective movements.

Swim Fitness Program Design Tips for the Trade and the Individual

Swim fitness is demanding. It is especially demanding when modifying land movements and adapting to the water for a fitness program.

Keeping the head out of the water is paramount - that goes without saying but keeping the heart rate up and keeping your clients warm is a critical factor.

When designing your aquatic kick boxing remember:

  • Swim fitness demands foot movement - keep marching or
  • Sandwich upper body solo with high cardio
  • Count of 8
  • Modify movements by substituting to keep head above the water line
  • Hands in the water are power - keep the hands punching - moving water

Proper Steps Positions Detailed

Heel (Front) Toe (Back)

Toes to the Nose to engage the hamstrings

Second Position - wide stance - knees wide than shoulders

Billy Blanks Perfect Form

Perfect Foot Movement - Note Toes to the Nose - Toe Taps - Engage Your Hamstrings

Shift Your Weight

Great Shoulder Stretches*

Great Neck Stretches

Great Cardio Warm-Up

Verbal Cues:

Count It

Work It

Stretch Fingertips to the Toes

Don't Bounce

Changes for the Water

Cup the hands, no fist

Reaching to the floor - substitute with another water aerobics exercise


*Fantastic program for recovering from frozen shoulder


A Word About the Fist

Typically a swim fitness instructor will guide you to cup your hands for greater resistance. The water gloves really do a great job of adding resistance. What I would challenge is to try both the fist with your fingers pulled in and also try cupping your hands. For some, the fist seems to offer more power. It may be more psychological than physical but what works for you is what you should do.

Fight for the Good

Violence I find very problematic. I would never actively promote violence or fighting. For some, they are turned off by the notion of "fighting". I say fight for the good, fight for something positive.Kick away your bad habits. Kick away your bad traits. Kick for making your heart happier with this fantastic exercise program that is both fun and effective.

Water - The World's Best Resistance Tool

"Hands in the water have power."

Easy Exercise

Hand movement in the water has 12 time more power or more resistance than land. Your movements should be designed to use this power efficiency throughout your swim fitness workout.

Tae Bo 10 Minute Warm-Up Exercises 1/5

This beginning video is great not just for form but also for a cardio workout. The exercises Billy Blanks covers in the warm-up include great cardio and stretching exercises such as:

  • Butterfly
  • Uppercut
  • Speed Bags

Tips on Proper Form for Squats

Squats - important rule IF you feel your knees engaged and not your thigh muscles you don't have the proper stance - move your feet further apart - envision this - "push your butt to the floor."

Beginner Tips

Practice the proper form for the squats

Perform only the knee raises until you develop strength in your legs and hip flexors - leave the kicks for when you are stronger.

Touching your toe may not be possible initially - this requires allot of flexibility. Don't be discourage - do what you can comfortably.

Stick with it - this delivers results. Consistency and persistence is the key to results.

Help You with Your Heart Famous Quote

To paraphrase Billy - get your heart rate up, get the blood flowing through your body and help your cardiovascular exercise and make your heart stronger. Why? To quote Billy -

"Help You with Your Heart"

Billy Blanks

Tae Bo 2/5

This second video takes your movements to a faster level with more complicated moves and higher cardio.

Billy Blanks showcases how to engage your hamstrings and your hips with proper squats - pay special attention around 1:30.

Hands on the hips makes your core work for the balancing

Exercises:

  • Pivot with Jab

  • Dip
  • Jab with Twist
  • Low High
  • Half Jumping Jacks
  • Right Knee Raise - Left Side Kick
  • Touch Your Toe
  • Double Knee
  • Double Knee with Cross Combination

Verbal Cues:

Thumbs are up

Chest Up - Stomach In

Tap Your Toe

Push Your Butt Into the Floor

Push Your Heel Out to Work the Side Part of Your Leg

Don't Bounce

Work It

Don't Loose the Beat

Turn Your Hips

Kick Waist High - Kick Knee High

Be The Best You Can Be

Great Kickboxing Program On Land

Maximum Ab Workout and Intense Cardio Combined


Exercises:

  • Standing Ab Crunch
  • Round House Kick
  • Jab Jab Clap Clap
  • Butterfly
  • Knee Raises
  • 3 Jabs Right Cross
  • 8:25

Verbal Cues:

Squeeze

Take the Armpit Into the Hips - Maximum Ab Workout

Work It

Don't Bounce Off that Floor

Where's Your Weight?

Where's Your Focus?

Where's Your Heart? Cardio Mode

Cardio - Shout it! Cardio, Cardio, Cardio

Cardio Cardio

Walk It Out

Blow All the Air Out of Your Abs

Let's Jam

Full Range of Motion

Show Your Strength and Power

Work It

Arms Up

Muscles Worked:

  • Legs
  • Glutes
  • Abdominal Muscles

4/5 The Secret to Proper Squats Revealed

Butt Goes Back

Knees Never Go Over Toes

Weight Stays in the Heels


4/5

Exercises:

  • Front Kick
  • Butterfly
  • Front Kick with Back Kick Combination
  • Speed Bag Squats
  • Extended Round House Kick

Verbal Cues:

Kick as high as your waist

Circle

Work It

Arms Up

Squeeze Those Abs

Muscles Worked:

  • Legs
  • Glutes
  • Abdominal Muscles
  • Saddle Bag Area

Workout with Billy Blanks for Tae Bo 5 / 5

Workout Develops Your Win

Every part of your workout is a storm so I can learn I can win.

Start repeating the positive.

Cardio is....

Tae Bo Cardio workout tests your endurance, brings life into yourself. The heart is a big muscle inside your chest. The heart shows love, power, endurance, strength, everything God has given us.... So if you keep your heart in shape you will have a long life. Get into a nice cardio groove. Stick with it. Don't give up.


Billy Blanks

Quick Quiz - Test Your Fitness Exercise Knowledge


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