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The 700-calorie Workout


Ambassador Bo Francy grew up extremely active participating in BMX, Football, Wrestling and Lacrosse. After graduating from high school, he enlisted in the United States Navy. During his military service, Bo began training mixed martial arts/military combatives. He became a Linx Combatives Instructor and was responsible for the combative’s training of 100 sailors. During this time, he decided to continue building upon his understanding of wrestling and military combatives with Brazilian Jiu Jitsu at Gracie San Diego. Bo has become one of the most sought out trainers in the San Diego area while ranking number 8 on the most searched trainer in San Diego, incorporating kickboxing into many of his personal and clients’ fitness routines.


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What is kickboxing? Kickboxing is a style of mixed martial arts that includes the use of punches, elbows, knees and kicks. Kickboxing style workouts incorporate both the cardiovascular and muscular systems and can burn as much as 500–700 calories per workout.


Why else should you be incorporating kickboxing to your current workout routine?


Reason 1: Any good kickboxing instructor will combine kickboxing with strength training drills such as squats, push-up, pull-ups and sit-ups. This allows participants to burn fat and building lean muscle mass. An example, I use with my clients is 60 second of jab, cross and rear knee combo followed by burpees. Kickboxing style workout attack your cardiovascular system, for those of you who hate to run this is a great way to get your cardio in.


Reason 2: Who says you cannot let stress out by punching something. Punching, kicking and elbowing a heavy bag for an hour is a great way to let all your day stresses out before returning home to your loved ones. This will have you leaving the classes feeling fulfilled and less stressed.


Reason 3: Self –Defense. As a personal trainer, I use kickboxing style workouts with my clients as a warm-up. The reason I continue to do this with a majority of my women clients is because there is always that chance something could happen when walking to your car. All of my women clients have said they are happy, and grateful someone has taken the time to introduce them to kickboxing as they now feel they could defend themselves long enough for help to arrive. Simply knowing you can protect yourself is extremely empowering for people.


Reason 4: I mean, it’s fun; the music is pumping, you’re moving to the beat and around other athletes who are just punching their hearts out to relieve stress. No other class allows you to come in and beat a bag for 1 hour while burning 500 plus calories. If you have yet to try a kickboxing class, grab your Harbinger Bag gloves and start crushing calories!