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"Violence is never the answer, but that doesn't mean that learning how to throw a Katniss-worthy punch won't help you achieve your fitness goals. (Or relieve some serious boy-related aggression.) Are subtly sculpted arms like those of Pretty Little Liars's Shay Mitchell integral to your summer look? Well, the actress is a devotee to the cult of kickboxing, a great way to break a sweat and tone up for a summer of strapless and sleeveless dresses. Here, everything you need to know before your first session with the punching bag, from what to wear to mastering the right moves.\n\n An FYI before your first session:\n\nKeep in mind that this fun workout is all about your core. \"The power from every single punch and kick are coming from your abs,\" notes Equinox personal trainer, professional boxer and Qinetic.com co-founder, Ben Hart. \"So keep your hands up! This stance won't just help you practice your defense, but it will also give your shoulders a workout and define them for summer.\" Last? Stretch before you start\u2014high kicks are designed for the limber.\n\n About the kickboxer's body:\n\n Boxing tones your arms, shoulders, legs, core, and abs (AKA\u00A0it's a full-body workout). \"If done intensely and with good enough rest, it will shape your body up fast and help you burn calories all day long,\" says Hart. \"Ideally, you want to shoot for two or three sessions a week for the first few months. This will ensure you're working your body hard but also giving it adequate rest to recover from the intensity of the sport.\"\n\n The necessary equipment:\n\n Don't want to pony up for a monthly gym membership? Kickboxing is great because it doesn't require much room... or accessories.\"If you're just going to do cardio kickboxing by practicing punches and kicks in the air, you obviously won't need any major equipment,\" says Hart. If you're hitting a boxing bag or pads with someone else, Hart recommends getting shin guards, hand wraps, and boxing or Muay Thai gloves.\n\n What to wear:\n\n 1. Low-to-the-ground sneakers: Hart insists it's all about \"low shoes or no shoes! Having something low to the ground will help with your power and balance. Ideally, you'll go barefoot when kicking a bag or pads.\" So no Isabel Marant wedge sneakers? \"You don't want to be up on stilts when trying to balance on one foot and kicking with another. That won't work well.\" Instead, try a compromise! New Balance Minimus Training Shoes are a good, practical, and cute pair to wear.\n\n 2. Shorts: That's right\u2014time to ditch those ultra-comfy yoga pants. \"Your legs need to be free and you need a wide range of motion,\" notes Hart. Try these Perfect Booty Shorts by Lucy instead.\n\n 3. Sports bra: There's so much bouncing, weaving, and ducking in this sport, so a great foundational garment is a must. This one from Natori boasts a racerback and underwire for extra support.\n\n 4. Fitted top: Hart recommends a tighter top, like the Stella McCartney For Adidas Run Performance Tank. \"You don't want anything to get in the way or restrict your motion when you punch or kick,\" he says.\n\n Round out your workout: To counter the forward motions and movements in boxing and kickboxing, Hart says that focusing on pulling exercises on your days off will help. Various types of pulls will work the anterior or rear part of your body and its larger muscle groups. \"Because kickboxing is working your front in a major way, strength-training the rear a bit more will help balance things out,\" he says. You can target these areas with exercises like deadlifts, bent over rows, or squats.\n\n Got any questions? Leave them in the comments and we'll get back to you!"^^<http://www.w3.org/2001/XMLSchema#string>
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