How to Teach Cardio Boxing Skills & Activities to Teens

Teens who are looking for a way to build strength and stamina might consider cardio boxing. The fitness regimen adds punching and kicking to other aerobic exercises to get the heart racing and build body strength. Many classes mix both traditional boxing and martial arts kickboxing moves as part of an overall fitness class. You can lead your teen in a few exercises at home to get her into this fun activity. Teens can burn up to 450 calories an hour as they improve strength, stamina, flexibility and balance, according to the American Council on Exercise.

Things You'll Need

  • Punching bag or hit pads

Instructions

    • 1

      Show your teen how to stretch and rotate arms, legs and torso to warm up. Add cardio exercises such as jumping jacks or push ups to get your teen's heart pumping, start the blood flowing and loosen tension. For a 30-minute class, the warm up should be around 10 minutes. For an hour-long class the warm up may be as long as 20 minutes.

    • 2

      Demonstrate the kickboxing moves slowly. This might include punches, jabs and kicks. Go through the moves slowly, correcting the teen̵7;s form when necessary.

    • 3

      Show the teen how to place her feet for a strong and stable stance. When practicing roundhouse kicks, ask the teen to stand with the right side of her body facing the bag. Her feet should be shoulder width apart and her knees slightly bent. She should lift her right knee and point it just to the right of the heavy bag. Pivot slightly on the left foot as she extends her right leg at the knee and kicks the bag with the top of her foot. After mastering the roundhouse kick with the right foot, practice with the left. Simply start with the left side of your teen's body facing the bag and pulling up the left knee.

    • 4

      Practice the side kick. The teen should face the bag with the front of his body, pulling his right knee up and across his body to his left shoulder. As he pivots on his left foot, he should snap his right leg straight, kicking the bag. Work the left leg by reversing the stance and kicking with the left leg.

    • 5

      Keep punches short and kicks low in the beginning. Help your teen kick higher and faster as she progresses.

    • 6

      Start with one workout a week. As your teen gains proficiency and strength, add more workouts up to three times a week. Beginners should consider starting with a half-hour class. After becoming proficient, consider moving up to an hour-long class.

    • 7

      End with a 10-minute stretch and cool down for a 30-minute class. An hour-long class should have a 15-minute stretching and cool down period every time.

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