Fight Fit Kickboxing Workout 13

This Fight Fit routine, Kickboxing Workout 13, was designed to help aspiring hybrid heroes train some of the essential skills in kickboxing that can help improve overall strength, endurance, speed and agility.

Who's This For?

Suitable for all levels

Fight Fit Kickboxing Workout 13 Benefits:

Train essential punches and kicks

Improve endurance

Improve mobility

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a fight fit workout at least 2-3x/week.

Training Equipment:

Boxing Gloves - View Everlast Boxing Gloves

Hand wraps - View Title Boxing Hand Wraps

Punching Bag - View Century Standing Punching Bag

Workout Details:

Complete 3 rounds

Rest 1-2 minutes between rounds

Complete Clinche exercise between each round before moving onto the next routine.

Warm Up:

Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.

Cool Down:

Complete a 5 minute cool down or complete Initial Mile's High Kick Yoga Flow.

Punching Details:

L - Lead

Example: L Hook means, lead (front hand) hook punch.

R - Rear

Example: R Uppercut means, rear (back hand) uppercut punch.

Fight Fit Workout:

Round 1: Jab + Cross + L Low Round House Kick + R Round House Kick

Round 2: Jab + Cross + L Push Kick + L Round House Kick

Round 3: Jab + Cross + R Round House Kick + R Side Kick

Clinch Move: Breakdancers

Exercise Alternatives:

If regression is required or equipment is limited, below are some alternative exercises:

Round House Kicks > Push Kicks

Breakdancers > Bearcrawls

Training Notes:

• Return every punch back to the chin.

• The non-punching hand should remain at your chin to block potential strike.

• Remember the 4 steps to executing a round house kick with proper form:

  Step 1: Chamber your leg

  Step 2: Pivot grounded foot

  Step 3: Extend kicking leg

  Step 4: Recoil leg back to body

  Step 5: Reset

• Imagine striking a target with the top of your foot or shin when performing the round house kick.

• Imagine kicking a door down when performing the push kick.

• To complete the breakdancer, position yourself in the bearcrawl, prone position. Sweep your right leg underneath your body, rotating and crossing the center line while using your right arm to stabilize yourself. Use your left arm to touch your right foot or knee depending on your mobility level.

  
  

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.