The Intense Kickboxing Workout for Beginners.

The Intense Kickboxing Workout for Beginners.

Upper Body

- Plank (1minutes)

- Push-ups (30 seconds)                                 

- Triceps push-ups (30 seconds)

- Diamond push-ups (30seconds)

- Wide-grip push-up (30 seconds)

Core

- Hollow hold (1minutes)

- Leg lifts (1minutes)

- Full sit-ups (1minutes)

- Bicycles (1minutes)

Legs

- Squat hold ()1minutes

- Regular in and out squats (1minutes)

- One-handed in and out squats (1minutes)

- 2-handed (palm to the mat) in and out squats (1minutes)

Round 1: Jab, Cross,and loop

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.and do 3 to 4 time.

B. Punch left hand straight forward, palm facing down, and arm extended (jab). Then snap it back to guard face.

C. Pivot right foot and knee so that hips face forward, while punching right hand straight forward, palm facing down (cross).

Round 2: Jab, Cross, Left Hook, Right Hook,and mid Hook

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a jab with the left hand, then a cross with the right hand.

C. Form a hook shape with left arm, thumb pointing toward the ceiling. Swing fist around from the left as if punching someone in the side of the jaw. Pivot on left foot so that knee and hips face to the right (left hook). Snap arm back to guard face.

Round 3: Jab, Cross, Left Uppercut, Right Front Kick,mid cut

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a jab with the left hand, then a cross with the right hand.

C. Pull left hand back next to left hip, palm facing up, then punch forward and up as if punching someone in the stomach. Pivot on left foot so that knee and hips face to the right (left uppercut).

D. Pull hands up to guard face, and take a small step backwards with left foot. Lift right knee up, lean torso back, and kick directly forward with the ball of the right foot.

Round 4: Jab, Cross, Jab, Right Roundhouse, Left Front Kick

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a jab with the left hand, then a cross with the right hand, then another jab with the left hand.

C. With hands guarding face, step left foot diagonally forward and to the left, turning toes out to the left. Swing right foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

D. Place right foot down slightly behind left, draw left knee in, lean back, and kick straight forward with the ball of the left foot.

Round 5:  Left Uppercut, Right Hook, Left Roundhouse

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a cross, then a left uppercut, then a right hook, pulling hands up to guard face whenever they are not punching.

C. Hop feet so that right foot is in front. Step the right foot diagonally forward and to the right with the toes turned out to the right. Swing left foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

Round 6: Jab, Cross, Jab, Cross, Left Roundhouse, Right Roundhouse

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw two jab/cross combos, always punching right-left-right-left, and pulling hands up to guard face in between punches.

C. Hop feet so that right foot is in front. Step the right foot diagonally forward and to the right with the toes turned out to the right. Swing left foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

D. Place left foot on the ground in a right-foot-forward stance, then hop feet so that left foot is in front. Then step left foot diagonally forward and to the left, toes turned out to the left. Swing right foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

Speed Round: Jab, Cross

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Alternate throwing a jab with the left hand and a cross with the right hand without stopping to reset. You do not need to pivot your feet like in a regular jab/cross combo.

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