Fight Fit Kickboxing Workout 14

This Fight Fit routine, Kickboxing Workout 14, 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 14 Benefits:

Train essential punches and kicks

Train advance offense skills

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 + Flying Cross Punch + R Push Kick

Round 2: Jab + L Hook + Cross Punch + R Round House Kick + L Low Round House Kick

Round 3: Jab + Cross + R Round House Kick + R Spin Back Kick

Clinch Move: Push-Up to Toe Touch

Exercise Alternatives:

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

Round House Kicks > Push Kicks

Push-Up to Toe Touch > Push-Up to Shoulder Tap

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 spin back kick with your right leg, maintain your fight stance (orthodox stance, a.k.a. left leg in front and right leg in back) and rotate your torso to the right to look over your right shoulder. As your body is rotatated, chamber your right leg into your chest and fully extend your leg forward to strike your target.

• To complete the push-up to toe touch, complete one push-up and raise the body into a pike position. Reach your left foot with your right arm then lower the body to complete another push-up then lift back up into a pike position now reaching for your right foot with your left arm.

  
  

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.