Kickboxing!

Kickboxing!

Monday, November 28, 2011

BEGINNER KICKBOXING WORKOUT ROUTINE


Beginner Box: Kickboxing Workout Routine (20 minutes)
Time:
Kickboxing Moves
5 minutes
  1. Right Jab x20 seconds – Left Jab x20 seconds – Alternating Jabs x20 seconds
  1. Right Cross x20 seconds – Left Cross x20 seconds – Alternating Crosses x20 sec
  1. Right Uppercut x20 sec – Left Uppercut x20 sec – Alternating Uppercuts x30 sec
  1. Jab/Cross x30 seconds Right – Jab/Cross x30 seconds Left
  1. Jab/Cross/Uppercut Right x30 sec – Jab/Cross/Uppercut Left x30 seconds
2 minutes
  1. Jab/Cross/Hook/Uppercut Right x1min – Jab/Cross/Hook/Uppercut Left x1 min
3 minutes
  1. Front kick Right x1 minute
  1. Front kick Left x1 minute
  1. Alternating Front Kicks x1 minute
3 minutes
  1. Roundhouse kick Right x1 minute
  1. Roundhouse kick Left x1 minute
  1. Alternating Roundhouse Kicks x1 minute
3 minutes
  1. Side kick Right x1 minute
  1. Side kick Left x1 minute
  1. Alternating Side Kicks x1 minute
1 minute

With left foot forward, Jab (left)- Uppercut (right) - Front kick (left)

1 minute

With right foot forward, Jab (right) - Uppercut (left) - Front kick (right)

1 minute

With left foot forward, Jab (left) - Cross (right) - Roundhouse kick (left)

1 minute

With right foot forward, Jab (right) - Cross (left) - Roundhouse (right)


INTERMEDIATE KICKBOXING WORKOUT ROUTINE


Intermediate Box: Kickboxing Workout Routine (25 minutes)
Time:
Kickboxing Moves (adding motion)
5 minutes
  1. Alternate Right Jab/Left Jab/Right Uppercut/Left Uppercut x1 minute
  1. Deep Squatted fast uppercuts alternating x30 seconds – Slow x30 seconds
  1. Cross/Cross Right – Cross/Cross left – Side kick/cross R – Side kick/cross L x1 min
  1. Jab/Cross/Hook Right x30 seconds – Jab/Cross/Hook Left x30 seconds
  1. Hook/Uppercut Right x30 sec – Hook/Uppercut Left x30 seconds
2 minutes
  1. Jab/Cross/Hook/Uppercut/Roundhouse Right x1 min
  1. Jab/Cross/Hook/Uppercut/Roundhouse Left x1 min
3 minutes
  1. Front kick/Side Kick Right x1 minute
  1. Front kick/Side Kick Left x1 minute
  1. Alternating Front Kicks/Side Kicks x1 minute
3 minutes
  1. Side shuffle right x 8 counts w/cross punch Left & shuffle back x1 minute
  1. Side shuffle left x8 counts w/cross punch Right & shuffle back x1 minute
  1. Alternating Roundhouse & Front Kicks x1 minute
6 minutes Side shuffle side kick Right x4 & Left back x4 (x2 minutes)
Side shuffle side kick Left x4 & Right back x4 (x2 minutes)
Alternating Side Kicks FAST x2 minutes
2 minute
Left foot forward, Jab x2 (left)- Uppercut x2 (right) - Front kick x2 & squat jump x2 (left)
2 minute

Right foot forward, Jab x2 (right) - Uppercut x2(left) - Front kick x2 & squat jump x2 (right)
1 minute

With left foot forward, Jab/Cross/Front kick/Roundhouse kick (left)

1 minute

With right foot forward, Jab/Cross/Front kick/Roundhouse kick (right)


ADVANCED KICKBOXING WORKOUT ROUTINE


Advanced Box: Kickboxing Workout Routine (30 minutes)
Time:
Kickboxing Moves (with core work, speed & motion)
10 minutes
  1. Alternate Right Jab/Left Jab/Right Uppercut/Left Uppercut x1 minute
  1. Moving Forward Front Kicks x8 & back pedal home x2 minutes
  1. Deep Squatted fast uppercuts alternating x30 seconds – Slow x30 seconds
  1. Moving forward squatted uppercuts x8 & back pedal home x1 minute
  1. Cross/Cross/Hook Right – Cross/Cross/Hook left – Side kick/cross/Jab R – Side kick/cross/Jab L x2 min
  1. Jab/Cross/Hook Right FAST x30 seconds – Jab/Cross/Hook Left FAST x30 seconds
  1. Hook/Uppercut Right x1 min – Hook/Uppercut Left x1 minute
2 minutes
  1. Side shuffle right x8, back pedal x8, Side shuffle left x8, jab walk forward x8 & Repeat x1 min
  1. Side shuffle left x8, back pedal x8, Side shuffle right x8, jab walk forward x8 & Repeat x1 min
5 minutes
  1. Front Kick/Side Kick Right/Same Left x1 minute
  2. Jump rope 2 foot jump x1 minute
  3. Jump rope scissor jumps x1 minute
  4. Roundhouse kick/Side Kick Left/Same Right x1 minute
  5. Alternating Front Kicks/Side Kicks/Roundhouse kicks x1 minute


3 minutes
  1. Side shuffle right with right jabs x4, stop with 1 strong cross punch left & return with a left side shuffle x1 minute
  1. Side shuffle left with left jabs x4, stop with 1 strong cross punch right & return with a right side shuffle x1 minute
  1. Alternating Roundhouse/Front Kicks/Uppercuts/Hooks x1 minute
6 minutes
  1. Side Kicks in motion Right x4 & Left back x4 (x2 minutes)
  1. Side Kicks in motion Left x4 & Right back x4 (x2 minutes)
  1. Alternating Side Kick doubles FAST x2 minutes
2 minute
  1. Jump Rope 2 foot Jump x1 minute
  1. Jumping Jack Jump x1 minute
2 minute
  1. Boxers bounce with super fast alternating jabs x2 minutes