In order to improve flexibility, keep from getting injured and lessen the effects of post-workout soreness, the pre-workout stretch is essential. Amr Shinawy guides his class at Samia Allouba though a kickboxing workout--with a stretch and warm-up in the beginning and a kickboxer's kicking and sparring workout for the rest of the class. Shinawy ends his class with a muscle-building series of exercises including wooden sticks and floor ab challenges. Step 1 - With legs apart, reach down to one foot for a count of 10, then to the center for a count of 10 and to the other foot for a count of 10. Step 2 - Bend one leg and lower yourself, stretching out the other to the side, foot flexed, toes up--count to 10. Center, crouched, both feet on the ground and hold for a count of 10. Straighten other leg and move weight to bent leg, continuing to crouch to one side, count to 10. Then do a 10-count switching motion between either side of this position. Step 3 - Stand, legs together, bend one and put the other forward, reaching toward your toes and, if you can reach them, pulling them back. Count to 10 and switch legs. Step 4 - Stand on one leg and pull the other up, knee to the side. Hold your foot up in a stretch and count to 10. Lower this leg and pull up the other, count to 10 again. Step 5 - Standing, knees slightly apart and bent, warm up and stretch neck by bringing chin to chest and up again 10 times. Then turn head to the right and the left for a count of 10. Step 6 - In the same posture, warm up shoulders by rolling them back 10 times and then forward 10 times. Finish with 10 shoulder shrugs. Step 7 - Continue shoulders warm-up by rotating right arm forward 10 times, rotating left arm forward 10 times and then rotating both arms forward 10 times. Repeat the 30 count backwards--rotating left, then right then both arms backwards--10 of each. Stay tuned for Part II: The kickboxing workout; and Part III: Toning for kickboxing
