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    The benefits of karate are numerous and include increased fitness, self respect, self discipline and self confidence. We pride ourselves in having a detailed class structure and schedule that ensures students train according to age and ability. We aim to have a minimum of three licensed instructors on the floor at any one time, with at least one qualified first aid professional present. Our administration office is efficient and professional. Our aim is to educate, inspire, encourage and honour ... Read more our students whilst promoting excellence in all aspects of traditional karate. Our dojos are open to all members of the public irrespective of colour, religion or creed. We will not involve ourselves or participate in any political, racial or religious matters. Simone Roig y Collado started teaching karate in 2002 at various karate schools across Pretoria and opened her first karate club in 2003. This club started in 2015 under Sensei Simone. The club has gone from strength to strength and ...

    Free Trial Class

    Validity: from 01 Jan 2019 to 31 Dec 2019

    We offer FREE trial classes for prospective students to train in a karate class and try out this ancient art for themselves - no obligations and no hidden costs!

    Overall rating: 5 out of 5  

    Fantastic Karate School!

    27-07-2017 by Morrie

    kime Karate is the best karate school in centurion. With fantastic Instructors!

    BEST KARATE SCHOOL!

    07-02-2017 by Simone

    Children are having fun whilst learning the art of self defense, making new friends and advancing to great focus, respectful and dedicated karateka's!! Boys and girls being molded into great adults!

    Forest Creek nestles in a gorge of the Steenkampsburg Mountains, which is the end of the Drakensberg Mountain range. Set in a Private Nature reserve of the Mpumalanga escarpment. The gorge is softened only by a blanket of shrubs and trees which have grown in this malaria-free zone over millennia. It is only when one gets to the gate of Forest Creek Lodge that the rock-strewn grassland is left behind, one climbs up, and up, and enter this little enchanted world. On this magnificent piece of land ... Read more we hope we have catered for everyone, from Luxury guest suites at the main lodge* to the Forest Cottage, Bee Eater, The Beach Cottage & Sunbird self catering options. During the cooler months, come and enjoy the Big Fireplace in the Lodge Lounge. There are hiking trails along the stream under the canopy of trees. Treat yourself to an hour or two of relaxation in our Forest Spa BIRD WATCHING - We have a prolific variety of uncommon species of Birds that can be seen, including a resident pair ...

    Stay 2 night and get the third night Free!

    Validity: from 01 Jan 2019 to 12 Dec 2019

    Stay any 2 night mid week and get the 3rd night free! Valid from Sunday to Thursday nigst, not applicable to school and public holidays. Just send us an email Cancellation Policy Cancellation more than 14 days prior - 25% of tariff Cancellation 7 to 13 days prior - 50% of tariff Cancellation less than 7 days prior - 100% of tariff A minimum charge of R100 or 15% will be charged for admin fees. Last minute amendments to bookings will not be credited.

    Overall rating: 5 out of 5  

    Awesome stay

    18-12-2015 by Jorg

    AWESOME STAY! What a wonderful weekend. With staff like Paulus, Jojo, Miriam and all the others nothing is to small to attend to. Will always return for a revitalizing weekend. Jorg & Antoinette Westhof - 27 September 2015

    Answer from Forest Creek Lodge and Spa on 08-02-2016:
    Hi Jorg & Antoinette thank you for taking the time to post this review, appreciated. All the best Anita

    Reef Swim School is a division of Reef Divers and was founded by Lenize Oeschger (SAI Instructor Trainer) and Peter Herbst (PADI Course Director and owner of Reef Divers). At Reef Swim School we teach age 3 to Adult, using experiential learning activities allowing students to explore the water in a creative and comfortable environment. The instructors at Reef Swim School are all qualified swimming instructors trained to follow the PADI Swim School standard of teaching. Reef Swim School is an ... Read more independent authorized provider of PADI Swim School. PADI Swim School is an internationally recognized swim instruction curriculum developed by the Starfish Aquatics Institute (SAI) based in the United States. STARFISH AQUATICS INSTITUTE In the late 1990s, they operated several aquatic facilities around the country, and at the same time developed training systems for their management services firm. Through these experiences they realized they had created a new and effective way to reduce ...

    Constantia Cottages are located in the heart of the Cape's most famous and beautiful suburb, Constantia, amongst the leafy vines of the oldest winelands in the Cape, in close proximity to many of the celebrated Cape restaurants. It provides easy access to the major highways and is also two minutes away from the chic Constantia Village Shopping Centre (variety of fashionable shops and restaurants). The False Bay Beaches and Golf Courses are an easy 15 minutes drive away and the City of Cape Town no ... Read more more than 20 minutes. TGCSA Tourism Grading Council of South Africa: Constantia Cottages have been graded as a 4-STAR accommodation. AA Quality Assured Accommodation Programme: Constantia Cottages have been endorsed as AA SUPERIOR in the category Self-Catering Apartments. The well-appointed three holiday homes of Constantia Cottages are surrounded by an immaculate big private garden. Our guests have access to the beautiful 40 sqm solar-heated swimming pool. The entire property is illuminated ...

    Hello everybody, Enchanted by Christa has been bringing a lot of joy to old and young since 2010. Face painting is one of my all time favourite things and over the years I have painted countless faces at birthday parties, festivals, holiday resorts, malls, school concerts and weddings. In 2014 I completed a face painting course with Misha from Madame Zingara's where I learnt some really awesome techniques. Over the years I have built up a team of very talented professionals who are reliable, skilled ... Read more and equally passionate about what they do. So now we also offer stlit walkers, balloon artists, magicians & jugglers, hula hooping games & workshops. Dancing is my other passion in life and I have been doing fire- & LED performances for the past 15 years. I am a qualified and accredited fire marshal to comply with health & safety regulations. Where necessary, I join up with other skilled performers so we offer a variety of busking and focal point show options where up to six dancers can ...

    Welcome to Summerhill Guest Farm, conveniently located and managed by the proprietor and hosts, Bob and Wendy Parris. Wendy and her team will make sure your stay is comfortable and enjoyable. A friendly welcome, a relaxed home-from-home stay on a olive farm in the mountainous Brandwacht Valley behind Worcester. Choose from 6 fully equipped charmingly decorated units sleeping 1 6 people with private entrances and off-street parking. Summerhill is ideal for a family weekend getaway or a business ... Read more person who would like to wake up in the countryside. Relaxing, peaceful and children-friendly with many farm animals. Summerhill is 5km from Worcester and 1 hour 15 min from Cape Town. It is ideally situated for the exploration of the Breede River Valley and Route 62 or for business travellers to Worcester. All bedrooms have en-suite bathrooms, air conditioners, fridges, televisions and tea and coffee making facilities. Three of these cosy units are self-catering. Summerhill Guest Farm offers ...

    Children Prices

    Validity: from 01 Apr 2019 to 31 Dec 2019

    Children between the ages of four and twelve stay for half price and children of 3 and under stay free of charge.

    The National Eisteddfod Academy (NEA) is a non-profit organisation that has already created opportunities for more than 400,000 young performers to perform and develop their talents. By combining the magic of the arts and the basic need for recognition and respect, the NEA has developed the eisteddfod concept into a powerful tool that supports the personal growth of participants. Teachers and parents have also attested to the fact that participating in the NEA Eisteddfod builds the learners self-confidence, ... Read more assertiveness and the courage needed to take a stand in this world. The NEA eisteddfod can be described as music, dance, or drama “competitions” for which anyone may enrol and where individual participants or groups are provided with feedback on their performances by experienced adjudicators. The “rating” of the candidates are expressed in different “levels” of awards (diploma, gold, silver, bronze), which indicates the candidate’s progress in his art form. It ...

    We are a day care based in goodwood cape town. We are not far from voortrekker road. We are cloe to Vanguard drive and near the train station. Our operating hours are from 6am to 6pm Monday to Friday. We do not operate over weekends or on public holidays. Weare closed from round the 20th of December each year and reopen between the 4th and the 8th of the following year. We keep our was moderately low in order to accommodate the lower income bracketed parents while still trying to provide as ... Read more good a education and caring as other facilitiesfacilitiesfacilitiesfacilities, yet always striving improve. Our fees include breakfast and lunch as well as teaching to prepare for school. We do potty training as well. Only a few children at time get potty trainined that way we ensure that they are properly potty trainined. We are a warm, loving and caring facility that put your child first. We focus on fun And learning makibg it a priorty that learning is and always should be fun. We take ...

    Giving both boys and girls a positive introduction to sport through coaching high quality football skills in a fun, "Play not Push", pressure-free environment; supporting creativity, and learning, as well as aiding physical development and social skills. 4 unique classes are offered: Little Kicks - 18 months - 2.5 years); Junior Kickers (2.5 years - 3.5 years); Mighty Kickers (3.5 years - 5 years); and Mega Kickers (5 years - 7 years). Little Kickers Pretoria East services the following areas: Alphen ... Read more Park, Ashley Gardens, Bailey's Muckleneuk, Brooklyn, Brummeria, Clydesdale, Colbyn, Constantia Park, Die Wilgers, Elardus Park, Equestria, Erasmuskloof, Erasmusrand, Faerie Glen, Garsfontein, Groenkloof, Grootfontein, Hazeldean, Hazelwood, La Montagne, Lydiana, Lynnrodene, Lynnwood, Lynnwood Glen, Lynnwood Manor, Lynnwood Park, Lynnwood Ridge, Lukasrand, Menlo Park, Menlyn, Meyerspark, Monument Park, Mooikloof, Moreleta Park, Muckleneuk, Murrayfield, Newlands, Olympus, Pretorius Park, Rietvalleirand, ...

    Performing Arts Drama Classes & Lessons

    Our unique, internationally acclaimed, self-development programme aims to build confidence and communication skills in students aged 5-18 years. Presentation skills, creativity and balanced theatre arts are also part of our classes. The curriculum has been developed, tried and tested over 40 years. Teachers are well trained in the Helen O'Grady Drama System. Students attend classes once a week for an hour, and enjoy a fun-filled, well structured lesson. At the end of the second term, ... Read more parents and friends are invited to view a Presentation Day at the Academy, to experience firsthand what happens during classes. During the fourth term, each class works on a short, scripted production which they put on for parents and friends at the end of the year. This is a huge highlight for students and parents alike! Classes in Port Elizabeth take place in Uitenhage, Linton Grange, Walmer, Summerstrand and Newton Park. Several schools run our extra-mural drama programme straight ...

    The Dexter Dance Academy is a professional dance center catering to the artistic community of the East Rand and the world Classes. Tiny Tots Hip-Hop Beginners Hip-Hop Advanced Hip-Hop Zumba Contemporary The Dance Classes are an opportunity for beginner dancers & intermediate dancers to learn one the biggest dance genre in world featured in high level films such as Step Up, You Got Served in a fun and hard working environment. Above all this is a place of dancing for those who choose ... Read more or cannot help but put their body and heart and mind to the test, the classes are a good building block for confidence for kids of all ages. WHAT ARE YOU INTERESTED IN TODAY? Kids Classes We offer kids who love to dance the chance to learn Hip Hop & Break Dance. BENEFITS OF DANCING DANCE IMPROVES CLASSROOM PERFORMANCE Studies show that children who participate in dance lessons tend to perform better in the classroom. Dance requires discipline and focus, which translates to an improved ...

    • Registered child care provider

    Miracle Waters is a dive getaway in clean spring water, with a view of the beautiful Magaliesberg mountain range - less than an hour's drive from both Johannesburg and Pretoria! Our large clear diving lake is an old open cast chrome mine surrounded by natural bush and farmlands. The water is so clean because it is naturally replenished by an underwater spring. Entry is via paved paths for an easy plunge into the warm water. Sporting five training platforms, it is the perfect place for instruction ... Read more to beginners as well as for recreational dives at all levels. All training from One Star/Open Water Diver to Instructor Training can be done here... The compressor room readily supplies air fills if you bring your own cylinders, and can hire out cylinders for those who need them. The depth of our lake is 33m and the viz, which can reach 10m, is good. All divers can relax, as there are no major hazards or extreme depths. Numerous Black Bass and various species of Kurper are found in the shallows, ...

    We are a company that supports all Orienteering activities. From team-building, teacher training to mapping, we do it all. We are affiliated to the South African Orienteering Federation (SAOF) and work closely with them to ensure you have the best possible Orienteering experience. Our Services Orienteering Events Team-building Teacher Training Pupil Workshops Mapping Events O-Ventures specialises in providing fun, intriguing and challenging activities designed specifically for staff ... Read more ‘Team Building days’, ‘Away Days’ or just a fun team day out of the office. We design our activities to be fun (yet challenging) and exciting and they require elements of team work, communication, co-operation, trust and initiative. We tailor all our activities to meet your specific needs, requirements, time constraints and budget and work with you to set up the right package suited to your group. We can cater for groups of any size regardless of age, ability or fitness level. We ...

    Has been established for 22 years! we started in 1997 !We take from 6 months old to 6 years old. we have half day, or full day day or casual tariffs available Nutritional meals snacks provided. Small classes learning through play!! Trained, Qualified and loving teachers! A hygiene Friendly Environment ! Health Certificate and Health Permit! And Certificate of Acceptability! Small classes - 16 per class! Educational toys & games! Learning through play! Creative activities given! Educational ... Read more programes & Themes! Language & music development! Eye-hand Co-ordination! Gross and fine motor development! Progress Reports issued! Gr.R - New caps Curriculum Extra-murals provided: Dance classes, computer classes, Soccer Starz, swimming lessons. Aftercare: 6 - 10 years old. We serve to maintain our high standards of teaching and caring for your children. PLAY - POWERFUL LEARNING AROUND YOU. When you enter this loving school, consider yourself one of the special members of an extra- ...

    Enrollment fees

    6 months - 4 years old. R850-00 Enrollment fee includes a note book, stationary and a Toddlers Corner t-shirt. 5- 6 years old - R1000-00 Enrollment fee includes stationary and a Toddlers Corner t-shirt.

    • Registered child care provider

    We are a working ostrich farm in season and 4 Star Guest Lodge with an a la carte Restaurant Situated at the foothills of the Swartberg Mountains. Bed & breakfast and self catering.18 km from Oudtshoorn, exactly halfway between Oudtshoorn and the World Famous Cango Caves.We offer hiking, fishing, two swimming pools , horse riding and we are nearby the Cango Ostrich Farm. Enjoy lunch or dinner in our a la carte Restaurant , with a view of the Grobelaarsriver that crosses our farm. Large children’s ... Read more play area with trampoline, jungle gym , bass fishing and many more children’s activities. Just a few kilometres from George, Mosselbay and Hartenbos. Restaurant open everyday with specials. It is a historic building with the Old Watermill still inside the Restaurant. Approx. 150 years old. The farm obtained its name from the old mill. All the wheat from the valley was milled on the farm. At that stage there were hundreds of mills all over the country. In Oct. 2003 Christo and his ...

    Party venue We boast an enclosed venue with a unique and superb outdoor adventure playground in Fairleads Benoni, that will have your little ones entertained for hours. We aim to stimulate both mind and body as they explore the following: - A full size 30 seater aircraft - Play speed boat - Swings and rope - Trampoline - A large sandpit - Zip line - Jungle gyms - Monkey bars - Educational cycle track (scooters/bikes) - Mini sports field - Basketball hoop/mini court - ... Read more Balancing beams - Wendy house on stilts - Mini climbing wall - Jumping castle - Slip slide (optional extra) Themed Party packages from R2900-00 are now available (including venue hire) - please email us for a full list of what we have to offer. Party shop now open! Our onsite party shop is open to cater to all your party needs. We are able to quote you on themed decor, helium filled balloons from our balloon bar, party packs/boxes/buckets which can be made up to your requirements ...

    We are Mobile Caterers and we offer Party Machines for Hire. We also offer Arts & Crafts to Schools and Junior Chefs hands-on Workshops. We entertain with Zulu dancing, Marimbas and drumming circles, anywhere in and around Gauteng. We prepare the food fresh at your event, party or venue with our own equipment. Mobile Pizzas rolled and baked fresh in our mobile pizza oven at your venue, Spit Braais, Mongolian Braais, Paellas, Seafood Braais, Ribs and Steak braais, Curries, Pamper Breakfasts, ... Read more Chip and Dip, Build-a-Burger, Tacos and Mexican Wraps, Sausage Saloon, Canapés, Pancakes, a decorated Hot Chocolate Fountain table with palm trees of fruit and more... We hire out Slush Puppy Machines and offer delicious Frozen Slush Cocktails, Soft Serve machines with all stocks, plus we hire out Popcorn and Candyfloss Machines. For schools and kids events we hold fun Pizza Making Workshops, Junior Chefs Baking Workshops, Arts and Crafts, Drumming Circles, Zulu Dance Shows - Christmas ...

    Lillian Gray - Contemporary South African Fine Artist The Lillian Gray Art School teaches the fundamentals of art, in a manner that is easy to understand, no matter your age or level of artistic expertise. As an artist, Lillian is renowned for her contemporary portraiture and anatomy studies, executed in contrasting colours on various size canvases. She uses only the finest quality paints and pigments, such as Winton and Winsor & Newton’s Artist Range, which she applies to high-quality, ... Read more natural Belgium Linen canvas. Art Classes There are weekly art classes for anyone, from 5 to 85 years old. Classes are separated into different categories according to age, with dedicated classes for toddlers, tweens, teenagers and adults. You will be guided no matter what level of expertise you have. Workshops These workshops are spread over a period of two days and are the ideal opportunity to dedicate your focus to a single medium. Workshops are offered in a variety of mediums, ...

    • Registered child care provider

    An up-market classic large Plot Nursery and Boarding School ,Learning Centre set in a good suburbs area, in close vicinity to Waterval Mall. Advantages >Good, safe, clean environment with security and neighborhood watch. >English-Medium Toddlers School Preparation and Early Learning in Progress. Grade RR child is enrolled into Formal Learning at 3Years. >School Environment with Uniforms and Stationery and Lessons. > Perfect, large manicured lawn gardens and yard for complete freedom of movement ... Read more and playing area for Babies and Toddlers. >Spacious Learning Rooms with fully Trained ECD Educators and attentive Caregivers. >Limited number of Children to allow proper supervision and sufficient attention to each child. >School going Children, Babies and Toddlers Boarding School Available. >Healthy Nutritional Meals prepared fresh at School with produce from the Large Variety School Garden. >School Camps, Holiday Care and Trips Available. >Social culturally and etiquette finishing ...

    • Registered child care provider

    Nestled at the foot of the magnificent Steenkamps mountains and overlooking the Kwena Dam, Lydenrust Guest Farm is situated on 160 hectares of farmland in the Kwena Basin in Mpumalanga, 30km from Lydenburg, a 2.5 hour drive from Pretoria and a 3 hour drive from Johannesburg. With a choice of comfortable and charming self-catering accommodations, Lydenrust is an idyllic holiday retreat. Whether your interests include horse-riding, hiking, mountain-biking, bird watching, or just laying back and ... Read more relaxing, you are surrounded by the beauty of nature and the magnificent views. Join us on one of our trails to enjoy stunning scenery from the back of a horse, or set out on foot with a picnic basket on a hike up the mountain. For those who want to explore the region, we offer a shuttle service, guided tours to local points of interests, as well as safaris to the amazing Kruger National Park! Lydenrust Guest Farm prides itself on its super friendly staff who are always prepared to go the ...

    Kickboxing refers to a group of martial arts and stand-up combat sports based on kicking and punching, historically developed from karate, Thai boxing and western boxing. Kick boxing is often practiced for self-defense, general fitness, or as a contact sport Our 90 min Kickboxing classes are designed to be fun & challenging workouts for all fitness levels for both women & men. For beginners it is not necessary for you to complete the whole class. It is important for you to enjoy it and build ... Read more your fitness up one class at a time. A typical class will include a warm up of the joints and a warm up which includes exercises from star jumps to running, followed by stretching. From there the techniques which include aspects of kickboxing are performed on a heavy boxing bag and alternated with shadow sparring (hitting the air). There after strength & toning exercises are done, for example exercises like push ups, crunches & squats etc. There are various ways the class is run including a ...

    We specialize in offering quility Music Lessons in Vocals, Drums, Guitar/Bass, Piano, Young Singers, Music Theory, Music Business and our very own Gap Year Course. Recording Facilities are also available. We are a part time music school offering music lessons based in Blouberg, catering for every kind of musical enthusiast from the shower singer to the up and coming band member; from junior school goers and high school teens to the corporate business owner. Although our music lessons follow a ... Read more syllabus they are tailored to your individual needs. In other words, whilst developing your personal musicianship, you may choose to develop your band skills too. We facilitate this by offering regular live performance opportunities in our very own performance hall that can seat up to 70 people. Students are offered the opportunity to perform every 5 weeks at our regular open mic nights twice a term. This allows for 8 regular performances per year excluding any additional events Legacy students ...

    We are the Hawks Taekwondo Academy affiliated with the South African Taekwondo Federation (SATF) and The World Taekwondo Federation (WTF) our aim is to develop self-defense discipline fitness and grooming the South African Taekwondo National athletes. World Taekwondo is the Olympic sport and Korean traditional martial art that was found in 1972 in Kukkiwon which is the headquarters of world Taekwondo federation. Hawks Taekwondo Academy instructors are part of South African Taekwondo National Team ... Read more and recognized by the South African Taekwondo Federation. Anyone can join Taekwondo age from 4 years old up to 65 years old. We will be highly appreciate to have people with disabilities Championships that we participate in fighting(kyorugi) and patterns(poomsae) local and international. we offer self-defence, gymnastics, pattern, sparring and physical fitness lesson. Taekwondo built self-esteem, Self-confidence and discipline. Every member has to be treated the same in my team regardless ...

    Private lessons at home or school

    Validity: from 03 Jan 2019 to 30 Nov 2019

    Private lessons for the beginners to have one on one and no price changes. It will give me the opportunity as the instructor to see where the students excel and where they need improvement before I take them to the formal class with other students.

    • Registered child care provider

    The Helen O’Grady Drama Academy was established in Cape Town in 1996 and is part of an international network of drama schools throughout the world founded in 1979. The Academy’s programme develops children and adults, from shy to extrovert, in communication and performance skills. Speech training and drama classes after school are in the following areas in Cape Town: Camps Bay, Crawford, Fish Hoek, Goodwood, Grassy Park, Hout Bay, Newlands, Mitchell’s Plain, Plumstead, Rondebosch, Tokai. Also ... Read more the drama programme is offered in many Nursery Schools, Pre-Primary Schools, Primary Schools, High Schools, Special Needs Schools throughout the Cape Town metropole. The international performance arts curriculum develops children and adults so that public speaking and presentation skills become natural, helping people to tap into their own innate ability. This curriculum has been developed on a global scale and it is one of the most sort after programmes in the world. The Academy runs ...

    The farms history is a rich tapestry dating back to 1693. Adrian and Birgit Buhrer bought Saxenburg in 1989 and together with Winemaker, Nico Van Der Merwe they successfully steered Saxenburg to the top with Quality Wines, gaining both national and international accolades. The Estate occupies 200ha of which 90ha is under vines. 80% Red and 20% White. Shiraz and Cabernet Sauvignon Blanc as well as Sauvignon Blanc is our flagship wines. Our Winegrower and cellarmaster has accolades which include ... Read more South Africa Wine Maker of the Year; Double Gold Veritas Awards, Best in the World, 5 star John Platter ratings and a host of international medals. Our Tasting Room is open daily from 10:00 and is a must visit for a memorable Wine Tasting. We also produce our own Extra Virgin Olive Oil and have Black Hat award organic Honey plus many more gifts. Luxury self Catering apartments where you can relax and experience nature, calmness and tranquility. As you enter the farm you will also encounter ...

    An untemplated ECD facility providing uncompromised care and development stimulation. *Full Day Care *Half Day Care *Flexi Care *Weekend Care *Meals & Snacks provided *Playball & Taekwando * Kids Computers *Weekly Puppet Show with music & story time * Eclectic learning environment with quarterly assessments *Indoor & Outdoor Play We take a maximum of 10 kids per age group to ensure that we do not "mass group" and can provide quality one on one learning & family support. Our facilitators are ... Read more therefore not overwhelmed and can actively engage & nurture their groups as opposed to just "managing large groups". We facilitate active learning and stimulation of fundamental phase development - cognitive skills, sensory skills, language & speech development, autonomy, social & emotional skills, numeracy, literacy & creative development. Our daily routine includes group activities and one on one. We encourage parent participation & have an open house policy. "it takes a big heart to help ...

    • Registered child care provider

    Currently, one popular form of kickboxing is known as aerobic or cardiovascular (cardio) kickboxing, which combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. Unlike other types of kickboxing, cardio kickboxing does not involve physical contact between competitors — it's a cardiovascular workout that's done because of its many benefits to the body. Cardio kickboxing classes usually start with 10-15 minutes of warm-ups, which may include ... Read more stretching and traditional exercises such as jumping jacks and push-ups, followed by a 30-minute kickboxing session that includes movements such as knee strikes, kicks, and punches. Some instructors may use equipment like punching bags or jump ropes. After this, at least 5 minutes should be devoted to cooling down, followed by about 10 minutes of stretching and muscle conditioning. Stretching is really important because beginners can strain ("pull") their muscles, and slow, proper stretching helps ...