Chau Bui: Hi, I am Chau Bui. Today we are at Team Lloyd Irvin Mixed Martial Arts & Fitness, learning how to do a beginner kickboxing bag class. Right now, I am going to show you how to do a fast round kick and a fast left kick. We also call this touch and go at our facility. Once you get going for 30 seconds, its a heck of a workout. So facing the bag, what we are going to do? First thing is the easiest thing that I show women how to do a fast kick, is actually without the kick. So I am on the balls of my left foot, standing right here. I am going to come up to the balls of my left foot. I am going to do almost like a twist, like I am dancing. My right leg is, kind of, up bent, so that its not touching the floor. My left foot is going to go from 12 Oclock to 9 Oclock, shifting back and forth. What I am doing here is just basically setting you up for the right kick in fast motion.

So again on the balls of my left foot, I am going to start twisting. Thats the twisting movement. That actually, basically helps, you get the idea of the movement, once you throw the right kick. So now we are going to do the actual movement with the kicks. I am going to face the bag in my stance. I am going to come up to the balls of my feet. The most important part is pivoting that left foot from 12 Oclock to 9 Oclock, back and forth. Its all in a hip movement, making contact with my shin to the bag, swinging my hips back into position. So we are going to do five repetitions of fast light round kicks, and back into position.

The left kicks are pretty much the same. We are going to practice the motion without the kicks. So I am going to come up to the balls of my right foot and this time, my toes are going to go from 12 Oclock to 3 Oclock. So as I twist, I am not going to do anything kicking, its just basically setting me up to do the fast kick. So I am on the balls of my feet, I am going to twist 12 to 3. 1, 2, 3, 4 and 5, back down. So we just set up. If you can get that idea of twisting, you can get the kicks, it will come easier. So facing the bag, I am going to come up to the balls of my right foot. We are going to twist and as I do that, I am going to kick and making contact with the shin. Again here, 1, 2, 3, 4, 5. Now we are going to show you how to do the fast right and left round kicks, which we also call the touch and go kicks, or sometimes it also can be referred to as bouncing kicks. Over here to my left is Carol and she is going to demonstrate how to do a fast right round house kick. The point being to remember is that she is going to shift. Again, her left foot is going to be 12 Oclock shifting to 9 Oclock. Her right kicks are basically going to tap the bag, tap the floor, tap the bag, tap the floor, back and forth. She is going to move her hips, she is not going to keep her hips up but she is going to her hips back into place after she makes contact with the bag. Lets go for five fast right round kicks. Go, 1, 2, 3, 4, 5. That was fast right round kicks. Over here to my right is Jackie and she is going to show us the fast left round house kicks. We are going to go for five. Ready, go Jackie. 1, 2, 3, 4 and 5, good job. One important thing you notice with the girls is, most of the time, they always know the preferred type of hand placement. Jackie likes to whip her right hand down as she do her fast kicks. So that concludes the right and left round house, touch and go kicks. In the next segment, we are going to go and give you a little mini 4 minute workout.