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
2. Right Cross x20 seconds Left Cross x20 seconds Alternating
Crosses x20 sec
3. Right Uppercut x20 sec Left Uppercut x20 sec Alternating
Uppercuts x30 sec
4. Jab/Cross x30 seconds Right Jab/Cross x30 seconds Left
5. 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
2. Front kick Left x1 minute
3. Alternating Front Kicks x1 minute
3
minutes
1. Roundhouse kick Right x1 minute
2. Roundhouse kick Left x1 minute
3. Alternating Roundhouse Kicks x1 minute
3
minutes
1. Side kick Right x1 minute
2. Side kick Left x1 minute
3. 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
2. Deep Squatted fast uppercuts alternating x30 seconds Slow x30
seconds
3. Cross/Cross Right Cross/Cross left Side kick/cross R Side
kick/cross L x1 min
4. Jab/Cross/Hook Right x30 seconds Jab/Cross/Hook Left x30
seconds
5. Hook/Uppercut Right x30 sec Hook/Uppercut Left x30 seconds
2
minutes
1. Jab/Cross/Hook/Uppercut/Roundhouse Right x1 min
2. Jab/Cross/Hook/Uppercut/Roundhouse Left x1 min
3
minutes
1. Front kick/Side Kick Right x1 minute
2. Front kick/Side Kick Left x1 minute
3. Alternating Front Kicks/Side Kicks x1 minute
3
minutes
1. Side shuffle right x 8 counts w/cross punch Left & shuffle back x1
minute
2. Side shuffle left x8 counts w/cross punch Right & shuffle back x1
minute
3. 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
2. Moving Forward Front Kicks x8 & back pedal home x2 minutes
3. Deep Squatted fast uppercuts alternating x30 seconds Slow x30
seconds
4. Moving forward squatted uppercuts x8 & back pedal home x1
minute
5. Cross/Cross/Hook Right Cross/Cross/Hook left Side
kick/cross/Jab R Side kick/cross/Jab L x2 min
6. Jab/Cross/Hook Right FAST x30 seconds Jab/Cross/Hook Left
FAST x30 seconds
7. 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
2. 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
2. Side shuffle left with left jabs x4, stop with 1 strong cross punch
right & return with a right side shuffle x1 minute
3. Alternating Roundhouse/Front Kicks/Uppercuts/Hooks x1 minute
6
minutes
1. Side Kicks in motion Right x4 & Left back x4 (x2 minutes)
2. Side Kicks in motion Left x4 & Right back x4 (x2 minutes)
3. Alternating Side Kick doubles FAST x2 minutes
2
minute
1. Jump Rope 2 foot Jump x1 minute
2. Jumping Jack Jump x1 minute
2
minute
1. Boxers bounce with super-fast alternating jabs x2 minutes