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* Be sure to have water during your 1 minute break between rounds. Knee strikes are a devastating tool in kickboxing plus, throwing knees are the best way to introduce you to throwing kicks! Keep your hands up and bring your knee up nice and high. This one looks like a dance from the 90’s 😃Īlternate throwing your right knee and then your left knee! Keep your abs tight and drive into the punch with your right foot. Same as before only this time, continuous right hooks. Focus on generating power through your left foot. Always bring your hands back to your chin after you punch and be sure to keep you knees up as you do this drill!Ĭontinuous left hooks. Here’s a basic Boxing exercise to introduce you punching. Kickboxing Heavy Bag Workout #1ĭo 1 minute of each for 4 rounds with a 1 minute rest between rounds. 30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left. 1 minute each – strides, squats, lunges, heels up, and push ups.Īnd then go through the stretch routine. Start your workout off with the basic warm up. Left foot goes back as your left elbow gets pulled up to the ceiling. Focus on keeping your back straight and try to keep both heels on the ground.īring your right foot back, and then, draw your right elbow up to the sky. Walk on your hands a bring your hip over to your left heel. Support your weight on your hands and bring your hip to your right heel. Standing up, focus your weight through your heels as you lift your hips to the sky and then, just let your back hang. Pull your right knee back as you drive your hip forward. Just as before only with your right hand grabbing your right ankle. Draw your left knee back as you drive your hip forward. Lying on your side, grab your left ankle with your left hand. Once again, be sure to keep your spine straight as you hit the stretch. Similar to before only you’re bringing your right arm across to your left leg. Keep your back straight as you twist and turn your torso. Sitting down, bring your left arm across your right left leg. This stretches the front of your shoulders. Sitting down, have your hands far away from your hips and ensure that your elbows are bent as you lift your chest to the sky.

Keep your abs tight and have a 90 degree bend in your elbows at the base of your push up.

Stay on your toes and bring your heels up to your hand!Īn upper body classic. Lunges are great for building and toning your glutes! As you bring your knee close to the floor, you want a 90 degree bend in both your knees. Keep you weight on your heels and be sure to keep your back straight. This is the first exercise in the warm up. Many of the combinations in this heavy bag workout refer to this numbering system. Then, go directly into the stretching routine.Īdditionally, we use a numbering system at my martial arts school for our basic Kickboxing strikes. ⏰ Just use the timer on your smart phone!!įor each workout, there’s a standard warm up.

The Kickboxing Heavy Bag Workout is a 4 X 4 meaning, it’s a 4 minute round done 4 times with a 1 minute rest in between rounds. There’s a 10 minute warm up and then, the kickboxing workout will take 19 minutes to finish. 😊Įach workout should take 29 minutes to complete. I’ve labelled the workouts for Tuesday, Thursday, and Saturday but, of course, you can do the workouts whenever your schedule allows. This 4 week program is with 3 workouts each week. Other than the recovery workouts, each day's difficulty is 3-5 out of 5, so get ready to work hard (we always recommend making modifications to make it work for you - listen to your body!).Here’s a 4 week kickboxing heavy bag workout plan that includes every tool in the tool box – punches, kicks, elbows, knees, everything! Each day ranges from 26 - 50 minutes and averages out to 38 minutes per day. You can do these workouts without any equipment, but having a pair of dumbbells will come in handy to get more out of the strength sections and a good workout mat is recommended for those who are working out on a hard surface. This may be heavy on the kickboxing but it is still effective for your entire body to build strength, cardiovascular endurance and burn fat. What makes this a "kickboxing" routine is the fact that each week you have 3 days of cardio kickboxing with the other two days strategically chosen to balance out your training for a well rounded overall routine. Many of you have been asking for a kickboxing plan (including our coder Brandon) and we think you're going to love this challenge - even if you're not a huge fan of kickboxing. This intense challenge was developed to provide just the right amount of cardio kickboxing fun while still being a fantastic total body cardio and strength routine.