Strike and Kick with Kelly Bullard is a 45-minute pool workout that includes kickboxing cardio combinations that alternate two exercises, a punch for upper body and a kick for lower body. Each combination alternates the two moves for three timed rounds, and then both moves are combined for a 90-second kickboxing challenge.
Kickboxing in the water is ideal because all fitness levels can join in. The water’s resistance rewards the participant with much greater muscle conditioning benefits, in addition to a fun cardio workout. Strike and Kick stands out for its simple approach to combining kicks and punches. Often, kickboxing workouts, both land and water, feature overly complex combinations that limit the intensity of the workout due to the required learning curve. In this video, Kelly utilizes the K.I.S.S principle, which stands for “Keep it Simple Stupid.”
Pool Kickboxing Workout-at-a-Glance
This 45-minute water 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. This simple template also allows the participant to exercise at maximal intensity. Below, Kelly talks more about the Strike and Kick workout, and then read more about her inspiration for creating this aqua class.
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.
Equipment is not required for this pool workout. The movement's are designed to interact with the water's resistance. If you have webbed gloves, they would be ideal for adding extra drag resistance to the punches. 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.
I hope you enjoy this pool workout. Don't forget to tap into your fierce side.
Poolfit 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 Poolfit videos. Kelly will return in November 2025 to film more videos. Let us know if you have any content suggestions?