Check Out The Best Kickboxing Workouts You Can Also Try At Home


best kickboxing workout

Kickboxing workouts are a fun and exciting cardio alternative that makes you work your entire body. It helps in burning calories and working arms, legs, back, abs, shoulders all at the same time making all the major muscle groups stronger. Heavy punching bags weigh between 50 and 150 pounds and throwing soft punches won’t cut the deal. To effectively hit the punching bag and make a difference you’ll have to use your entire body and your core.

Jab, Cross, Squat – The Best Kickboxing Workout

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You should be doing the following steps in succession: 

  • Stand in a boxing stance and face the punching bag.
  • Your feet should be apart with one foot in front of the other.
  • Raise your arms in a punching stance and use one of them to protect your face.
  • Throw two punches quickly, first with your left arm before crossing over with the right and then performing a squat.
  • Continue the previous steps for 45 seconds and then rest for 15 seconds.

Cross Punches (The Dominating Side)

a girl

 You should be doing the following steps in succession:

  • Stand in a boxing stance and face the punching bag.
  • If you’re right-handed, then stand with your left foot forward and if you’re left-handed then you should be standing with your right foot forward.
  • Using your dominant arm level, a punch at the bag.
  • After the punch bring your hand back in front of your face and don’t swing it downward. 
  • Continue the previous steps for 45 seconds and then rest for 15 seconds.

Side- Kick Punch Combos

You should be doing the following steps in succession: 

  • Stand in a boxing stance and face the punching bag.
  • Firstly, perform 10 reps of right-side kicks using your right leg on the punching bag.
  • Follow this up with 30 straight punches.
  • Then, perform 10 reps of left -side kicks using your left leg on the punching bag.
  • Follow this up with 30 straight punches.
  • Continue the previous steps for 90 seconds and then rest for 30 seconds. 

Lunge, Kick, Jab And Cross

You should be doing the following steps in succession:

  • Stand in a boxing stance and face the punching bag.
  • Firstly, step backward using your right foot and do a reverse lunge.
  • Now bring your leg up and perform a right kick.
  • Follow it up with four cross Punches and don’t forget to alternate hands with each punch.
  • Continue the previous steps for 45 seconds and then rest for 15 seconds.

Hooks

You should be doing the following steps in succession:

  •  Stand in a boxing stance and face the punching bag.
  • Put your dominant feet backward, turn your back heel off the ground and bring your hands up to your face.
  • Now, perform a series of hook punches using your dominant hand while twisting your back hip in the forward direction and pivoting backward on your back feet.
  • The punches should be done such that your forearm is parallel to the ground.
  • Continue the previous steps for 45 seconds and then rest for 15 seconds.

Burpee With Pushup, Straight Punches and Hooks

You should be doing the following steps in succession:

  •  Stand in a boxing stance and face the punching bag.
  • Squat down and then perform a burpee with your core tight.
  • Follow this up by performing a pushup.
  • Now step or jump back using your hands.
  • Then jump forward really fast straight into the air.
  • Lastly,land softly by bending your knees and hips.
  • Continue the previous steps for 45 seconds and do as many series as possible in this time and then rest for 15 seconds.
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