Strike and Kick with Kelly Bullard is a 45-minute aquatic fitness class format that includes kickboxing cardio combos that alternate two moves, a punch for upper body and a kick for lower body. Each 5-minute combination alternates the two moves for three timed rounds, and then both exercises are combined for a 90-second kickboxing cardio challenge.
Aquatic kickboxing has always been one of my favorite formats to teach. All fitness levels can enjoy kickboxing in the pool and the water’s resistance provides participants with greater muscle toning benefits. My class members have always loved it because it is a fun cardio workout. Strike and Kick was designed with a simplified approach that combines kicks and punches. Kickboxing workouts are often designed with overly complex combinations that limit intensity and create frustration trying to follow along. In this video, Kelly utilizes the K.I.S.S principle, which stands for “Keep it Simple Stupid.”
Aquatic Kickboxing Class-at-a-Glance
This 45-minute aquatic fitness video includes a warm-up, cool down and seven kickboxing combinations that are each 5 minutes in length. As mentioned above, each combination includes just two moves, a kicking exercise for lower body and a punching exercise for upper body. The two moves are alternated for three timed rounds, with 30 seconds devoted to each exercise. The two moves are then combined for a 90-second cardio endurance challenge. This simple format makes it doable for all fitness levels because the repetition of the two moves allows participants to master the moves and exercise with better form. It also allows class members to exercise at maximal intensity. Below, Kelly talks more about the Strike and Kick workout. Then read more about her inspiration for designing this aqua class format.
Introducing Kickboxing in my Water Fitness Classes
By Kelly Bullard
When I first announced to my aqua class that we would try a kickboxing type of workout the following week, I had looks of excitement from some, mixed with expressions of concern from others. Sometimes trying something different can be both challenging, and yet exciting at the same time. Luckily my students were up for the challenge. Even better, I got lots of positive comments after the kickboxing debut.
In the Strike and Kick format, there isn’t any complex choreography to memorize and no strict beat of the music to move to. In timed intervals, music is typically used for motivational purposes only. The timed intervals of work give adequate repetition to the kicks and punches so that participants get a good workout and feel successful. The variety of moves targeting both the lower body and the upper body create a balanced workout, without causing overuse of the muscles or joints. The moves are also adaptable for participants to modify if needed, or progress for further challenge. Many people attend aquatic fitness classes due to joint impact issues and a land kickboxing class may not be in their best interest. However, the properties of the water make the strike and kick movements very doable in the water.
As an instructor, all that is needed to teach this class is a timer or clock, and some motivating music to drive the energy. Equipment is not required. Therefore, there are no noodles, hand buoys or any kind of equipment to pull out of the storage. The water’s resistance provides an amazing opportunity to train the entire body with cardio and muscular endurance. The moves are meant to flow together for the 90 second challenge, which can eventually be extended for up to a two-minute challenge when the students need more! Keeping the timed intervals of work set for 30 seconds per exercise maintains a level of variety and a pace that helps class members stay motivated and interested.
Keep in mind, this is kickboxing in the water and so be sure to change the hand position from a fist (such as in a punch, hook, or uppercut) to a cupped open hand to create more drag and a greater resistance and muscle engagement. Using music for just motivational purposes allows everyone to work at their own pace with a full range of motion. Encourage participants to work off the beat of the music to bring the intensity into it. Exercising along with a simple format like this provides a sense of accomplishment. Participants also enjoy tapping into their inner fierce side.
Fitmotivation extends a big thank you to Kelly for making her debut appearance with four videos that were filmed in November 2024. Check out her other Fitmotivation videos. Kelly will return in November 2025 to film more videos. Let us know if you have any content suggestions?