Kick Boxing for Beginners in Viladecans: Your Complete 2025 Guide

Looking to learn kick boxing in Viladecans from scratch? At Ryutai Team Calderón, the leading martial arts gym in Baix Llobregat, we've trained over 200 students since 2016 — from absolute beginners to Catalan selection competitors. Kick boxing combines boxing technique with karate kicks: a complete combat system that transforms your body and mind. This complete guide will prepare you for your first class and answer all your questions about starting without previous experience.

What is Kick Boxing?

Kick boxing is a martial art and combat sport that allows punches and kicks. Unlike traditional boxing that only uses fists, or karate that emphasizes forms (katas), kick boxing is purely practical: effective striking techniques applied in real combat.

Origins of Kick Boxing

Modern kick boxing was born in Japan in the 1960s when karate practitioners wanted to test their skills in full-contact combat. Osamu Noguchi, a Japanese boxing promoter, combined karate kicking techniques with Western boxing, creating what we know today as kick boxing.

Since then, the sport has evolved into different variants:

• American Kick Boxing: Only strikes above the waist
• Japanese Kick Boxing/K-1: Includes knee strikes and leg kicks (low kicks)
• Muay Thai: The Thai version, with elbows, knees, and clinch
• Dutch Style: The Dutch school, known for its devastating combinations

At Ryutai Viladecans, we mainly teach K-1 style and the Dutch school, which are the most complete and effective for self-defense and competition.

Why Kick Boxing is Perfect for You (Even Without Experience)

1. You Don't Need Previous Experience

Kick boxing is designed to be learned progressively. All our champions and competitors started exactly where you are now: with no experience. Beginner classes focus on:

• Basic stance and guard
• Fundamental striking technique (jab, cross, hook)
• Basic kicks (low kick, middle kick, high kick)
• Movement and footwork
• Bag and pad work

There's no sparring (combat) for beginners until you master the fundamentals and feel comfortable. Your progression is at your own pace.

2. Complete Body Workout

A kick boxing class works every muscle in your body:

• Upper body: Punches develop shoulders, chest, arms, and core
• Lower body: Kicks strengthen glutes, quads, hamstrings, and calves
• Core: Every punch and kick activates abs and lower back
• Cardio: The constant pace elevates your heart rate, burning 600-900 calories per class

Many students tell us that kick boxing is the best workout they've ever done, more effective than traditional gym training and much more entertaining.

3. Effective Self-Defense

Kick boxing teaches you to defend yourself in real situations. If you want to learn effective self-defense with kick boxing, this sport offers:

• How to maintain distance and avoid getting hit
• Effective striking techniques that work under stress
• Instinctive movement and evasion
• Fear control and combat stress management

Unlike traditional martial arts with complex techniques, kick boxing is direct: simple strikes executed with maximum efficiency. This simplicity is what makes it functional in real self-defense.

4. Mental Improvement and Stress Reduction

Kick boxing doesn't just transform your body, but also your mind:

✅ Confidence: Knowing how to defend yourself changes how you walk through the world ✅ Discipline: Regular training develops self-discipline that transfers to other areas of your life ✅ Stress reduction: Hitting the bag after a tough day is therapeutic ✅ Mental focus: Kick boxing requires total concentration, taking you away from daily worries ✅ Personal growth: Each class challenges you to push your limits

Ready to take the step? Book your free class at Ryutai Viladecans or keep reading to know exactly what will happen in your first 60 minutes.

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Your First Kick Boxing Class: What to Expect Minute by Minute

Let's be honest: you're probably nervous. We all are before the first class.

Will I look ridiculous? Will I be the only one who doesn't know anything? What if I can't keep up?

These doubts are completely normal. And here's the reality: 90% of people in your class also started with no idea. Your instructor is there to guide you. Your training partners remember their first class. Nobody will judge you.

Now that we've cleared that up, here's exactly what will happen...

Before Class

Arrive 15 minutes early: This gives you time to register, learn about the facilities, and introduce yourself to the instructor.

💡 Tip for your first class: Arrive 15 minutes early, take a deep breath, and remember: everyone you see training was exactly where you are in their first class. Nobody is born knowing kick boxing.

What to bring:

• Comfortable athletic wear (breathable shirt, shorts or leggings)
• Water bottle (you will get dehydrated)
• Small towel
• Willingness to learn and open mind

What you DON'T need:

• Boxing gloves (we have some to lend for your first class)
• Hand wraps (we also provide these)
• Shin guards (not necessary for initial beginners)
• To be in shape (kick boxing will get you in shape)

Check kick boxing class schedules to plan your visit.

Structure of a Kick Boxing Class in Viladecans (60 Minutes)

1. Warm-up (10 minutes)

The warm-up prepares your body for intense work and reduces injury risk:

• Light cardio: jumps, high knees, lateral movements
• Joint mobility: shoulder, hip, ankle rotation
• Dynamic stretching: muscle preparation
• Light shadow: basic movements without contact

2. Technique (20-25 minutes)

The instructor teaches 2-3 techniques or combinations:

• Demonstration: The instructor shows the complete technique
• Breakdown: Explains each element step by step
• Practice: You practice in the air (shadow boxing)
• Application: You practice on pads or bag with a partner

As a beginner, you'll learn fundamental techniques:

• Stance (guard): Fundamental position
• Jab: Direct strike with front hand
• Cross: Powerful strike with rear hand
• Hook: Circular strike to the head
• Low kick: Circular kick to the leg
• Middle kick: Circular kick to the body

3. Bag/Pad Work (20 minutes)

This is the most intense part:

• Rounds: 2-3 minute periods of intense work with 30-60 seconds rest
• Combinations: Apply learned techniques on the bag or with a partner holding pads
• Progressive intensity: Start light, gradually increase intensity

Bag work is intensely cardiovascular and extremely satisfying. This is where you really feel the power of your strikes and training fatigue.

4. Conditioning (5-10 minutes)

Specific core and conditioning work:

• Planks and variations
• Abdominal exercises
• Burpees or explosive exercises
• Specific resistance work

5. Cool Down (5 minutes)

• Static stretching of worked muscles
• Breathing and relaxation
• Traditional bow and thanks

After Your First Class

Physically: You'll be tired but euphoric. Adrenaline will keep you energized.

The Next Day: DOMS (delayed onset muscle soreness) is normal. Your shoulders, core, legs, and possibly muscles you didn't know you had will be sore. This is a sign you worked hard. The soreness decreases with regular classes.

⚡ Important note: Muscle soreness (DOMS) after your first class is completely normal. It's a sign you worked hard, not that you did something wrong. It improves with hydration, protein, and regular classes (paradoxically, training reduces soreness).

Recovery tips:

• Abundant hydration (water with electrolytes)
• Protein for muscle recovery (shake, chicken, eggs)
• Gentle stretching
• Adequate rest (7-8 hours sleep)

Can you imagine feeling like this every week? Muscle soreness disappears, but the euphoria stays. Book your first free class and check it out.

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Kick Boxing Techniques You'll Master in 3 Months

Don't worry about memorizing this — your instructor will guide you step by step. This is just so you know what's coming.

Basic Punches

Jab (Front Straight)

• Fast strike with front hand
• Used to measure distance, interrupt opponent's rhythm, set up other strikes
• Technique: Extend arm quickly, rotate fist, retract immediately

Cross (Rear Straight)

• Powerful strike with rear hand
• Your most powerful weapon
• Technique: Hip rotation, shoulder forward, full body weight behind the strike

Hook

• Circular strike to head or body
• Devastating at close range
• Technique: Elbow at 90 degrees, hip and shoulder rotation, horizontal fist

Uppercut

• Vertical upward strike
• Effective at close range and against the guard
• Technique: Bend knees, rise from below, hip rotation

Fundamental Kicks

Low Kick

• Circular kick to opponent's leg (thigh)
• Extremely effective for immobilizing
• Technique: Pivot on support foot, impact with shin, follow through

Middle Kick

• Circular kick to body (ribs, liver)
• Can end fights if it connects to the liver
• Technique: Same as low kick but aiming higher, lift knee first

High Kick

• Circular kick to head
• Requires flexibility and timing
• Technique: Hip flexibility, balance, complete follow-through

Teep/Push Kick

• Front kick with sole of foot
• Used to create distance, unbalance
• Technique: Lift knee to chest, extend leg quickly, push with hip

Basic Combinations

Combinations connect punches and kicks in fluid sequences:

1-2: Jab + Cross (the most basic combination) 1-2-3: Jab + Cross + Hook (classic boxing trilogy) 1-2-Low Kick: Hands set up, leg finishes Jab-Low Kick-Cross: Alternate high/low levels

🎯 Beginner's Favorite Combination: Jab → Cross → Low Kick (1-2-Low)

This sequence is simple, effective, and makes you feel like a pro from day one. Your hands set up the strike, your leg finishes. Practice this at home in front of the mirror.

Want to try these combinations? At Ryutai we teach you the correct technique from day one. First class free — no commitment.

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Equipment for Kick Boxing: What You Need (And What to Expect)

To Start (Free First Class)

• Comfortable athletic wear
• Nothing else (we provide gloves to try)

If you want to know more about the equipment needed to train kick boxing, we have a detailed guide on equipment you can check out.

If You Decide to Continue (Approximate Investment: 80-120€)

Boxing Gloves (40-80€)

• 10-12 oz for technical work and pads
• 14-16 oz for sparring (when you reach that level)
• Recommended brands: Venum, Twins Special, Top King

Hand Wraps (10-15€)

• Protect knuckles and wrists
• 4 meters long is standard
• You'll learn to wrap in class

Shin Guards (30-50€)

• Essential when you start kicking with power
• Protect your shins and your partner's
• Size according to your height and weight

Mouthguard (15-25€)

• Necessary when you start light sparring
• Protects teeth and reduces concussion
• Heat-moldable for perfect fit

Optional:

• Groin protector (men): For sparring
• Chest protector (women): For sparring
• Boxing shoes: Improve footwork (not mandatory)

💰 Recommended Total Investment: 80-120€

This initial investment will last you 1-2 years with proper care. Compared to gym memberships (40€/month = 480€/year) or crossfit classes (80€/month), kick boxing is extremely accessible. You don't need to buy everything at once: start with gloves and wraps (50€), add the rest when you decide to continue.

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Your Progression in Kick Boxing: From Beginner to Advanced

Kick boxing has a natural progression:

Phase 1: Beginner (First 3-6 Months)

• Learn fundamental techniques
• Develop base fitness
• Bag and pad work
• No sparring yet
• Focus on correct technical form

Phase 2: Intermediate (6-18 Months)

• Master fundamentals
• Begin light technical sparring
• Learn advanced combinations
• Better timing and distance
• Consider your first amateur fight (optional)

Phase 3: Advanced (18+ Months)

• Refined technique
• Regular sparring
• Possible amateur competition
• Understand strategy and opponent reading
• Can help teach beginners

Phase 4: Competitor/Semi-Pro

• Regular competitions
• Specific competition training
• Controlled diet and weight
• Intense sparring
• Elite mental and physical preparation

Important Note: Not everyone wants to compete, and that's perfectly fine. Many of our best students train for fitness, self-defense, and enjoyment, without ever fighting. Kick boxing offers massive benefits regardless of your competition goals.

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Nutrition and Recovery

Kick boxing is demanding. To progress and feel good, you need:

Nutrition

Protein: 1.6-2g per kg body weight (chicken, fish, eggs, legumes) Carbohydrates: Energy for intense workouts (rice, pasta, potatoes, oats) Healthy fats: Recovery and hormones (avocado, nuts, olive oil) Hydration: 3-4 liters of water daily, more on training days

For a complete guide on specific nutrition for combat sports, check out our specialized article on nutrition for boxers and kick boxers.

Pre-workout (2-3 hours before):

• Meal with carbohydrates and moderate protein
• Example: chicken with rice, pasta with tuna

Post-workout (30-60 min after):

• Protein + carbohydrates for recovery
• Example: protein shake with banana, chicken with potato

🍗 Simple Nutrition Rule for Kick Boxing:

Pre-workout: Carbohydrates + moderate protein (2-3h before) Post-workout: Protein + carbohydrates (within 1h)

Easy example: Chicken with rice before, protein shake with banana after. You don't need to be a nutritionist, just consistent.

Recovery

• Sleep: 7-9 hours per night (crucial for progress)
• Rest days: 1-2 days per week without training
• Stretching: Flexibility improves kicking technique
• Foam rolling: Reduces muscle tension
• Ice baths/Cold showers: Reduce inflammation (optional)

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Why Over 200 Students Choose Our Kick Boxing Gym in Viladecans

Professional Level Instructors

Our team includes:

• Fran Calderón: Founder, Catalan K-1 selection competitor, 15+ years experience
• Sheila Martínez: Co-founder, specialized in beginner classes and women's technique
• Assistant instructors with black belts and competition experience

We're not just coaches; we're active practitioners who live kick boxing.

Complete Facilities

Ryutai I (C/ Miguel Hernández, 22): Main gym specialized in Kick Boxing and K-1 Ryutai II (C/del Sol, 64): MMA, BJJ, Grappling, Boxing

• Professional kick boxing ring
• Quality heavy bags
• Pads and complete equipment
• Locker rooms with showers
• Clean and professional environment

Family Community

What sets Ryutai apart is the community. We're not an aggressive gym where only the tough belong. We're a family where:

✅ Beginners are welcome and respected ✅ Partners help you improve ✅ Inclusive environment for all ages and genders ✅ From kids to older adults train together

Proven Results

• 200+ satisfied students since 2016
• 4.9/5 star rating
• Competitors in regional and national championships
• Dramatic physical transformations of students
• Verifiable testimonials

Location: Kick Boxing Near You in Baix Llobregat

Viladecans is perfectly accessible from:

• Sant Boi de Llobregat (10 minutes)
• Gavà and Castelldefels (15 minutes)
• El Prat de Llobregat (12 minutes)
• Barcelona (25 minutes by highway or train)

Free parking available. Check how to get to our facilities in Viladecans with public transport details, parking, and visual references.

No Commitment

We don't believe in contracts that tie you down. You pay month to month. If you're not satisfied, you can cancel whenever you want.

Why do we do this? Because we know that once you try kick boxing at Ryutai, you'll want to stay. Check it out yourself — free class.

First Class Completely Free

We understand that starting something new is intimidating. That's why we offer your first class completely free, with no commitment. Come, try, feel what kick boxing is like, meet the instructors and partners, and decide for yourself.

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Frequently Asked Questions

Still have doubts? These are the questions 90% of beginners ask us before their first class.

Do I need to be in shape before starting?

No. Kick boxing will get you in shape. Our classes adapt to your level. You go at your own pace.

Is kick boxing dangerous?

All contact sports have risks, but we minimize injuries through:

• Gradual progression (no sparring for beginners)
• Protective equipment when necessary
• Constant instructor supervision
• Emphasis on correct technique (which prevents injuries)

The most common injuries are minor: bruises, twisted fingers, muscle soreness. Serious injuries are rare with proper training.

How many classes per week should I take?

• 2-3 times per week: Ideal for beginners. Enough to progress consistently without overtraining.
• 4-5 times per week: For intermediate-advanced students or those who want to progress faster.
• 1 time per week: Maintenance and enjoyment, but slow progress.

Can I practice kick boxing if I'm a woman?

Absolutely! Approximately 35% of our students are women. If you want to read more about kick boxing for women in Viladecans and the specific advantages of female training, check out our article.

Kick boxing is excellent for women because: ✅ Empowers with effective self-defense ✅ Tones entire body ✅ Burns calories massively ✅ Develops confidence ✅ Respectful and safe environment

What age is appropriate to start?

• Kids: From 6 years old (specific children's classes)
• Teenagers: Youth or adult classes depending on level
• Adults: Any age. We have students from 18 to 60+ years

Kick boxing adapts to your age and physical capacity.

Can I lose weight with kick boxing?

Yes. A typical class burns 600-900 calories. Combined with proper nutrition, it's extremely effective for weight loss. Many students tell us that kick boxing is the only thing that has worked for them to lose weight sustainably because:

• It's entertaining (doesn't feel like "exercise")
• It's varied (you never get bored)
• You see technical progress (not just on the scale)
• The community keeps you motivated

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Book Your First Free Kick Boxing Class in Viladecans {#book}

You've made it this far. That means something.

Most people read guides like this, get excited, and never take the step. You can be different.

At Ryutai, your first class is free. No tricks, no commitment, no pressure. Just 60 minutes to try something that can transform your health, confidence, and routine.

What do you lose? An hour. What do you gain? Find out for yourself.

4 Ways to Contact Ryutai Viladecans Now

Option 1: WhatsApp (recommended — response in minutes) Message +34 677 71 47 99:

💬 "Hello, I want to book my free Kick Boxing class"

We'll respond with available times for this week.

Option 2: Instagram Follow us and send DM: @ryutai_viladecans

Option 3: Email Write to info.ryutai@gmail.com with subject "Free Kick Boxing Class"

Option 4: Visit Us Directly Ryutai I: C/ Miguel Hernández, 22, 08840 Viladecans Hours: Mon-Fri 7:00-22:00 | Sat 9:00-14:00

Or use our contact form to book your first free kick boxing class with your preferred schedule and we'll respond in less than 24 hours.

What to Bring to Your First Class

• Comfortable athletic wear
• Water bottle
• Towel
• Willingness to learn
• Open mind

You don't need gloves or equipment (we provide for your first class).

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Final Reflection

Kick boxing transforms how you feel walking alone at night, how you respond when someone disrespects you, how you see yourself in the mirror. Not just physically (although you'll lose fat, gain muscle, and dramatically improve your cardio). The deepest change is mental:

• Confidence: Knowing how to defend yourself changes how you move through the world
• Discipline: Regular training builds self-discipline that impacts work, studies, relationships
• Resilience: Learning to get up after being hit (literally and metaphorically) prepares you for life's challenges
• Community: Your training partners become your second family
• Passion: Kick boxing isn't just exercise; it becomes part of your identity

The best day to start kick boxing was 10 years ago. The second best day is today.

We're waiting for you at Ryutai Team Calderón.

See you in the ring!

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Contact Ryutai Viladecans

📍 Location: C/ Miguel Hernández, 22, 08840 Viladecans 📞 WhatsApp: +34 677 71 47 99 (immediate response) 📧 Email: info.ryutai@gmail.com 📸 Instagram: @ryutai_viladecans

✅ First class free | ✅ No commitment | ✅ All levels welcome

Ryutai Viladecans - Your Kick Boxing Gym in Baix Llobregat