Kickboxing Workout Routine

Kickboxing workouts are a great way of staying fighting fit for any eventuality. Here, you will be introduced to these routines, which can turn you into a human lethal weapon.
FitnessVigil Staff
Last Updated: Aug 4, 2018
Kickboxing! The word itself speaks volumes about this fresh style of martial arts, which is a no-nonsense, sleek style of decimating your enemy. It is a martial art which blends the grace of boxing with the powerful maneuvers of kicking styles.
A kickboxing workout routine is a great way of staying in shape and toughening up for life. Bruce Lee chose kickboxing over other techniques for his own training. This speaks volumes about the effectiveness of kickboxing, as Bruce Lee was himself a connoisseur of martial arts.
Kickboxing is not just for martial arts experts. Any person can benefit from going for this routine, even if he does not intend to compete in actual professional kickboxing tournaments.
Kickboxing Workout Routine for a Beginner
Keeping Fit With Self Defense
Kickboxing training strengthens the arms and legs, sculpting them to perfection. It is now widely popular as a strength workout routine among fitness enthusiasts. A kickboxing routine, based on intense aerobic moves can burn as much as 500 - 800 calories per hour.
As an added benefit, it also prepares you for a real world combat situation, when you need to defend yourself. Understanding the fundamental principles that make a workout effective is absolutely essential, when engaging in it for the first time. Also necessary, is knowledge of pre-workout and post-workout care. Here are some tips regarding the same.
Warm Up Well & Stay Hydrated
A kickboxing workout plan and especially one involving a lot of cardio, can be intensely exhausting and draining. Before you start, make sure that you increase your protein intake and stay hydrated. Your body will need every bit of protein.
Staying hydrated is important to prevent cramping. Make sure you warm up and stretch out your muscles before you start, or else you may suffer from muscle sprains.
Tape Your Wrists
It's important that you tape your wrists or use proper gloves while engaging in a workout as the heavy bag can be rough on your knuckles at the beginning. Be fully equipped with the right gear.
Go Slow
It's best to ease in slowly into any workout till you perfect the technique and your muscles get used to the new regimen.
Female Kickboxing
Begin with basic kicking and punching moves.
It's highly advisable that you at least get a basic introduction from a kickboxing instructor at the very beginning. Start with a basic routine and increase the intensity level as your body develops stamina and flexibility required for this workout.
Boxer Training With Coach On Rooftop
Get a sparring partner, to learn actual combat.
Basic Moves: Punches, Kicks & Combination Moves
The first thing that you must know about is the proper kickboxing stance. A right-handed fighter must stand with his left leg in front and southpaws will stand with their right leg forward. Bend your knees slightly and let your fists stay close to your face. This is the basic fighting stance for your routine.
Two Athletes Boxers
Next part is learning to throw a punch. This is a bit difficult. Explaining how to throw a punch is best demonstrated in person. Still here are some tips. Try to throw your whole body weight into the punch by using your feet, waist and knees as pivots and leaning into the punch.
There are four basic types of punches:
hook punch
Hooks: A hook is a kind of punch, thrown with your leading hand stretched fully, in an arc and targeted towards your opponent's temple or cheek. Try it out!
jab punch
Jabs: A jab is a straight punch on your opponent's face, packed with power.
uppercut punch
Uppercuts: An upper cut is thrown with one's rear hand and again aimed at the chin, from the downside.
cross punch
Crosses: A cross is the rear hand analog of a jab. It is a jab thrown with a right hand.
body blow
Body Blows: Body blows are punches aimed in the ribs. A barrage of body blows in the ribs won't let your opponent breathe.
Try not to lock your elbow, after it's outstretched for a punch. Before trying the punches on real opponents, try them on a punching bag instead. You can also try punching in the air, for practice. It is good practice to learn using the speed bag, that boxers use for improving punching speed and accuracy. Practice punching day in and day out!
The next part is just for kicks! It's literally about kicks. Kicks form the second important weapon in a kickboxer's arsenal, after punching. There are three main types of kicks:
front kick
Front Kick: A front kick is delivered by one's back leg into the opponent's body trunk (chest stomach or groin area). It is like slamming the door shut with a back leg kick.
back kick
Back Kick: A back kick is delivered by the leg towards a target advancing from side. It is executed, by bending the leg in the knees, aiming hips in direction of opponent and striking him with the heel. Try it out and practice.
side kick
Sidekick: The sidekick is executed with the front leg, by raising it straight up, but sideways to full effect.
There are many advanced moves which require more skill, coordination and maneuvering. Mostly, they all are a combination of all the basic kicking and punching moves. To learn these, you need to take some live training, from a qualified kickboxing training instructor.
Adult Boxer Kicking Red Punching Bag
Kickboxing workout plans can be designed, depending on the moves you master, step by step. A punching bag is a good opponent to start with! It is an important part of kickboxing equipment.
Being an expert kickboxer, is all about working out strings of these basic moves to surprise, attack and pulverize your opponent. A kickboxing routine should be worked out with a qualified instructor, who understands your level of preparation and developed capacity.
A simple combination would go something like this. Start with two sharp jabs, then a cross, followed by a hook and the finale of an upper jab! You can work out your own combination by combining punches and kicks.
Watch actual kickboxing videos to get an idea of the real thing and see how it is done by professionals. Visualize a combination in your mind, which you want to include in a kickboxing routine, then practice it out with a punching bag or a partner, who is willing to train with you. Keep improvising till you find the right combination.
Even if you don't intend to fight, the kickboxing workout routine will ensure that you stay in shape. Trust me. There is something primordial in learning to fight. As you give in to your instincts of survival, the fighting moves come naturally. Give in to the adrenaline and take up kickboxing.