Kickboxing – fitness course

Blog By – Dr Rohit – BFY Faculty

Kickboxing Fitness combines and modifies martial arts and boxing techniques and movements into a sound workout. There are many aspects of health and fitness that can potentially be improved through this method of training. Cardiovascular endurance & strength, muscular endurance, and flexibility can be improved, depending on the training stimulus utilized. Muscular strength and power can also be enhanced by including training activities and/or methods that specifically promote improvement in those particular fitness components. As skill and fitness levels improve, the physical stress placed on the body can be gradually and progressively increased to establish an environment of continuous improvement.

Kickboxing Fitness trainer course is primarily focused on providing safe and effective exercise activities for participants. It is a fitness certification program that utilizes techniques, movements and combinations of movements from boxing, karate, kickboxing, and self-defence training.

Safety and effectiveness are two important considerations when teaching or leading fitness classes utilizing martial art /boxing movements and techniques.

Kickboxing is typically a competitive (combat) contact sports requiring quick, powerful ,and explosive movements intended to contact an opponents body. But here kickboxing fitness is an activity intended to enhance an individuals health status and conditioning levels and also promotes physical ,emotional, mental well being.

Program Development 

There are different ways to structure or develop kickboxing fitness certification classes. The potential options for program structure and class formats could include any of the following :

Program Structure – Skill/Conditioning Breakdown.

Orientation Classes – To market effectively, advertised as a teaching class, not a workout. This is also an opportune time for beginning instructors to hone their knowledge and skills. Recommend 30 minute duration. Class length and class description should alleviate possible intimidation of potentially new, deconditioned members.

Beginner –for novice low intensity level ,single movements gradually grouped into single movement combination,class duration should be of 30-45 min .

Intermediate—it is actually a phase of skill and conditioningintensities of movements are slightly higher and new pattern ,techniques ,drills,are  introduced.recommended duration is 45-60 min.

Advancedintensities of techniques and drills ,combination are further increased.recommended 60-75 min.

Benefits of kickboxing

Physical benefits

Cardio vascular conditioning : It can be achived by the repetitive  performance of physical movements .Aerobic and anaerobic workouts can be performed in different training formats including circuit,interval or group training.

An aerobic workout utilizes large muscles groups in rhythmic, continous movements in order to elevate the heart rate(50-85%) for specified period of time.

An anaerobic workout is performed in an interval workout format, with work /rest periods determined by fitness levels of the participants and specific program goals. The main energy system used are phosphogen system and anaerobic glycol sis.

Muscular conditioning

Kickboxing technique movement pattern can be considered more functional than other traditional exercise .muscle endurance improves, as there are repetitive movements .if muscular strength and power is a goal ,specific strength training activities must be incorporated into the class format like plyometrics and other calisthenics exercises(punching bag and medicine ball).


The variety of movements, which occurs at many joints together at different joint angles, which places dynamic and ballistic stretches on muscles and connectives tissues through full range of motion.

Physical coordination

Improved physical co-ordination is a direct result of learning the specific movements and combination of movements associated with kickboxing fitness workout .It also improve hand to eye and hand to leg co-ordination.

Psychological benefits

Emotional benefits

A person can develop confidence and discipline by starting ,maintaining and experiencing the physical results of an exercise also increase self reliance and and self esteem.

Stress relief

As you use puncing and kicking in a contructive manner not in rage or anger it also induces relaxtion and mental and physical level ,therby relieving stress.


Some extra benefits are

1.Can be used as a new method of cross training.

2.Development of awareness of physical capabilities  (reactivity,agility,quikness,speed).

3.Can be used as a base of self defense .

Starting position / Stance

Starting position should always be safe and stable ,it must provide the greatest possible balance point from which kickboxing movements can begin.There are two main starting positions :



It provides good lateral balance but minimal front to back balance.

It places high torque and shear stresses to be placed on lower spine ,hip,knee,and ankle joint specially while performing cross punches.


It provide a good combination of lateral and front to back balance which is easy to maintain because feet are never positioned in one line .It gives real competitive look for to the participant which is good for the psychology of workout as it increase confidence and also increase spatial orientation and awareness.


It is one of the most important movements , relative to safety and effectiveness, in a kickboxing workout. Pivoting is performed by with body weight distributed as evenly as possible on both feet and forward on the balls of both feet.



This movement is similar to lunge  and starts from the fighter’s stance .It can be done stationary or with a slight step forward by the leading leg, as it is executed  by flexing both knees in order to lower the upper body.


This movement is a bit more difficult to perform safely than BOB,as it involves greater rotation at the hips /shoulder as well as some necessary pivoting of the feet. Visualize the head drawing the letter U in the air. Maintaining the spinal column in neutral alignment throughout the movement.

Make career in fitness,Become a kickboxing trainer by getting fitness certificate from BFY Sports and fitness – fitness institute. Click here for details


India U-17 team to take USA in the first match.

Blog By- Harinadh.A.S

India will take on United States of America in the first match of Under-17 FIFA World cup. In India’s group America, Columbia and Ghana are included. In the world cup, Group D with Brazil and Spain will be the death group in this World cup. India needs to be more beware about the opponents, because all other groups are dangerous ones.

Ghana became the world Champions for two times. America had missed only one Under-17 World cup till now. This is the seventh time for Columbia to get qualify in the world cup. The team was divided into groups by the organisers in the Mumbai Sahara star hotel.

The world cup will begin in October 4 to October 28. This is India’s first Under-17 world cup. Niger and New Caledonia are playing their first Under-17 world cup.

India’s first match with USA will be held in October 6. The match against Columbia will be on October 9. The final match in the group stage against Ghana will be on October 12. India’s all matches will be held in Jawaharlal Nehru Stadium, New Delhi.

Teams in Group A- India, USA, Ghana, Columbia

Teams in Group B- Paraguay, Mali, New Zealand, Turkey

Teams in Group C- Iran, Guinea, Costa Rica, Germany

Teams in Group D- Spain, Brazil, Niger, North Korea

Teams in Group E- France, Japan, Honduras, New Caledonia

Teams in Group F- Mexico, Iraq, Chile, England

Know more about us at 

BFY provides training for Personal Trainers and courses in Sports nutrition and Diet in cities like Mumbai, Delhi, Kolkata, Ahmedabad, Hyderabad, Chennai, Bangalore, Pune, Dehradun, Jaipur, Lucknow, Gurgaon.

BFY also provides Placements Services in India.


Blog By: Riya Rathore 

Nooshin Al Khadee is born 13 February 1981. she is a Canarese cricketer. She plays for Karnataka, Railways, Central Zone and India. She is also known as Noosh. the  Batting style Right-hand bat Bowling style Right-arm offbreak. Test debut India Women v New Zealand Women at Vapi, Nov 27-30, 2003 scorecard Last Test England Women v India Women at Taunton, Aug 29-Sep 1, 2006 .ODI debut India Women v England Women at Hyderabad (Deccan), Jan 8, 2002 scorecard. Last ODI India Women v Australia Women at Mumbai, Mar 16, 2012 T20I debut England Women v India Women at Derby, Aug 5, 2006 Last T20I Australia Women v India Women at Sydney, Oct 28, 2008. She player for major team like India Women, South Zone ,  Railway. Women she was ranked No. 1 in the world, as the leading wicket-taker. Her economy rate in the 2005 World Cup in South Africa was 3.05, and she was integral in helping India into the final, where they lost to Australia. l Khadeer, a former No. 1 ranked international bowler, was not part of the World Cup in Australia or India’s squad for the World Twenty20 in England last June. From the squad that played the World Cup – which was India’s last one-day assignment – the notable absentees are Reema Malhotra, Sulakshana Naik, and Snehal Pradhan. England, the world champions and World Twenty20 champions, will be playing five one-dayers and three Twenty20 matches. The tour will open with a warm-up match against Board President’s XI in Bangalore on February 17. The city will also host the first two ODIs on February 19 and 21. The next two matches have been scheduled for February 24 and 26 in Visakapatnam, with Mumbai’s MIG stadium hosting the final ODI.

“Retirement is never an easy decision,” says former India off-spinner, Nooshin Al Khadeer. “All cricketers want to prolong their career, but things were not going my way and I had told myself the day I stop enjoying this game, I will call it a day.” Now a coach for the Hyderabad Cricket Association (HCA) Women’s team, Al Khadeer has slipped nicely into her new role. “Coaching was always my number one option,” she says, as she speaks of her career options after retirement. “The game has given me a lot, and I wanted to give back; so I saw coaching as the best way to do that.” Her decade- long international career has been a learning experience.

Know more about us at 

BFY provides training for Personal Trainers and courses in Sports nutrition and Diet in cities like Mumbai, Delhi, Kolkata, Ahmedabad, Hyderabad, Chennai, Bangalore, Pune, Dehradun, Jaipur, Lucknow, Gurgaon.

BFY also provides Placements Services in India.