Kickboxing Workout

Find a bag, make a bag, either way get a punching bag you can use. Last week I ran across a Wave Master free-standing punching bag at a garage sale. I had to pick it up. Adding a punching bag to the home gym opens up a ton of possibilities for training. Here is an example kickboxing workout.

Kickboxing workout

The workout is a high intensity interval training (HIIT) workout that lasts 60 minutes. The intervals are one minute on one minute off. Setup the timer for 30 rounds, then hit it.

Kickboxing intervals – 25 rounds

For the first 25 rounds alternate different patterns of wailing on the punching bag. I wrapped my hands, with sections of towels but bag gloves would be even better. In each interval go at it with intensity.

• 3 jabs (left, right, left – then an interval of right, left, right)
• 2 jabs and cross (left, right, right kick – then an interval of right, left, left kick)
• Single Leg Kick (switch legs each interval)
• Non-stop jabs – rapid fire punches. Work to keep the bag leaning away.
• 3 jabs and kick (left, right, left, left kick – then an interval of right, left, right, right kick)
• 4 punches then shuffle around the bag, repeat.

Extra Intervals

After 50 minutes of punching I was ready for something else. I went immediately into this series of intervals. One interval of each exercise.

• Jump rope
• Push up
• Leg raise with scissor kicks, touch your hands between the legs on each scissor movement.
• Plank
• Advanced Side Oblique Crunch (30sec ea side)

Details of Leg Raise Scissor Kicks

Forget the static v-up, this movement really works the abs and the hip flexors. It is hard to describe, but here goes. This exercise is a variation on the flutter kick and the v-up.

Start by holding a v-sit position by sitting on the ground with your legs slightly bent and raised in the air. Your upper body should be leaning back. Hold your hands out in front over your legs. To begin raise one leg while keeping the other a few inches off the ground. As you raise the leg bring your hands together to touch in between your legs at about knee position. Now separate your hands, and switch leg positions. Touch your hands again. Repeat for 60 seconds and feel the burn.

Video of Advanced Side Oblique Crunch

This exercise is a great way to really work the obliques. I was glad to be able to find a video from Scott Herman demonstrating the movement. Do as many repetitions as you can in 30 seconds, then quickly change sides to repeat the same count on the other side.

Kickboxing workout

Get creative and find a punching bag you can use (or make), then give this kickboxing interval workout a shot. I found it to be a great cardio workout that also nailed my core and shoulders wonderfully.

Have you tried kickboxing workouts? What patterns are your favorite? I loved the 3 jabs and kick pattern the best.