Return your leg down and follow with a quick lead uppercut, punching with your lead arm upwards at your target Return your leg down and follow up with a lead hookīend your front leg at the knee and drive your knee upward to your target while shifting your weight from your back leg to your striking leg Shift your weight over your back leg while kicking your front leg 90 degrees toward your targetĪim your strike at the mid-”torso” area if you had an opponent Push off your back leg and extend your lead fist quickly to punchįollow up quickly with a cross using your other fist and rotating your bodyįrom your fighting stance take your front leg and bend it at the knee
Jumping Jacks (30 seconds) Rest (1 minute) Round 1 (30 seconds each) Jab - Cross (1 - 2) Keep your arm in place with the opposite hand Take one arm and hold it behind your body so that your elbow is pointed to the sky
Using your opposite hand, grab the arm and hold it across the body Take your arm and pull it perpendicular across your chest Slowly and gently pull your shin toward you and feel the stretch along your hip Grab your leg along your shin and lift it so that it is perpendicular to your body Grab your leg and pull leg so that it’s as close to your chest as possibleįor beginners, use the wall or a bag for stabilityįrom a standing position, lift one leg up and bend the knee Using your hand, grab the leg and pull it back to slowly to a comfortable stretching point Warm-Up (5 minutes) Jump Rope (30 seconds) Standing Quad Pullįrom a standing position, lift and bend one leg After you’ve completed the 3 rounds, repeat twice more for a 30 minute exercise routine complete with warm-up and cool down. Perform each exercise for 30 seconds before transitioning to the next. This 3-round workout includes both a 5-minute warm-up and a 5-minute cool down. These exercises can be performed whether you have a bag to strike or not. With that said, let’s get started with this basic kickboxing workout. Plus, unlike other boxing bags, it is also fully padded so that you won’t harm or injure yourself punching high and kicking low.Īs a beginner to kickboxing, keep in mind that learning proper techniques will help you get the most of your workout and eliminate the possibility of injury. The FightCamp heavy bag is easy to assemble and is designed to withstand the force of any kick or punch. To really reap the benefits and feel the power of your kicks and strikes, we recommend that you have a heavy boxing bag to hit, but it’s not required if you’re just starting out. You can do it right in your own home, whether you have boxing equipment or not. So, 1b = a jab to the body, and so on.If you’re new to kickboxing, this beginner’s at-home kickboxing workout is perfect for you. When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. Here’s what the numbers refer to in traditional boxing: Although these movements may be simplistic in nature-the mastery of these punches is critical to boxing success. The punches include the jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut.
The Six (6) Boxing Punch Numbersīoxing consists of six punches performed in various combinations. See how your output score and your overall conditioning improve as you get stronger. In each subsequent round, you’ll build upon the combination you just mastered in the round before.īy round four, you’ll complete a 6-step combination that will leave you feeling confident in the punches and kicks you learned.Ĭome back to this workout again and again throughout your at-home kickboxing training. Even with a simple combination, focusing on throwing each punch and each kick with proper form builds concentration and mental fortitude. Kickboxing is not only a full-body workout, but it is a mental workout, as well. Then get Rear into the workout by throwing a simple punch and kick combination. Warm up with some cardio and stretching exercises meant to get your blood pumping and your muscles limber.
30 MIN KICKBOXING WORKOUT PROFESSIONAL
Former professional kickboxer and national champion, Aaron Swenson, has designed this four-round kickboxing for beginners workout where you’ll practice two basic kicks along with the jab, the cross and the hook.
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