Вы находитесь на странице: 1из 7



Search products, brands, workouts...


Kickbox Your Way To Fit With Francisca


Mix things up a few times a week by putting on the mitts and

incorporating some fun kickboxing to relieve some stress and
burn a ton of calories at the same time!
Workout Summary

Main Goal General Fitness

Workout Type Full Body

Training Level Beginner

Program Duration 8 weeks

Days Per Week 3

Time Per Workout 30-45 minutes

Equipment Required Other

Target Gender Female

Author Team FitMiss

Workout Description
Kickboxing can not only be a great way to get in shape on its own, but also a fun and
exciting way of changing up your conditioning routine. Kickboxing is a fantastic way of
increasing your cardio conditioning with its explosive and dynamic movements.

It’s a great stress relief, it’s fun and also a perfect way of increasing your post exercise
oxygen consumption which will ensure you’re burning calories for hours after your
finished your workout!

Kickboxing For Fat Loss And Muscle Gains

For extra cardio and conditioning, try the following workout 3 times a week following
your workouts.

The routine is broken up into two parts: The warm-up and the workout.
Don’t let the name fool you! The Warm-up will take about 15 minutes and will surely get
your heart rate elevated. The purpose of the warm up is to get the heart rate up and to
give you some time to develop your punching and kick skills before moving into the
combinations. Make sure to make the movements quick and explosive!

The workout will be comprised of three combinations each done for 1 minute each with
NO rest between combination for a total of 3 minutes for each “round”. Perform 3-4
rounds of the workout with breaks of 1-3 minutes between each round. Rest just enough
to catch your breath but try to keep your heart rate elevated.

The Warm-Up
Using either a punching bag or a partner with proper mitts and experience, perform the
following routine:

Exercise Sets Reps

To get warmed up and your heart rate going, start with 4 rounds of the following
circuit with about 60-90 seconds rest in between round.

Jabs 1 20

Crosses 1 20

Jab-Cross Combo 1 20

Cross-Hook Combo 1 20

Left Leg Roundhouse 1 20

Right Leg Roundhouse 1 20

Skips 1 50-100

The Workout
Combinations Sets Time (min.)
Rest for 1-3 minutes depending on your conditioning and repeat 3-4 times.

Combo #1:
1 1
Jab/Cross/Left Leg Roundhouse

Combo #2:
1 1
Jab/Cross/Left Hook/Right Leg Roundhouse

Combo #3:
1 1
Left Leg Roundhouse/Cross/Left Hook

Form is the most important factor when kickboxing so make sure to perfect that first if
need be before making your movements explosive. Once you get the hang of things,
you’ll be surprised just how hard 3-4 rounds of kickboxing can be!

The Jab: The jab is meant to be a QUICK punch. When throwing the jab think of
“snapping” a towel….make sure that you bring your hand back just as fast as you throw

Always make sure to keep your hands up by your chin. As you get tired the tendency is
to drop your hands down, but resist the urge and keep those hands up!

The Cross: The cross is your power punch! The force of this punch comes from the

The key points here is to rotate through your core, make sure to pivot off your back leg
and give the punch all you got! Just like the jab, make sure to bring your hand back just
as fast as you throw it and make sure to keep your hands up at all times!

Roundhouse Kick: Much like the cross, the power from your kicks is going to come
from your hips and core. When kicking make sure NOT to just kick from the legs, but
rather rotate through your entire core.

Your back foot should pivot as you finish your kick to allow your hips to fully rotate and to
also assist in balance.

Safety:When using a punching bag, the goal is not to hit the bag as hard as you can!
Doing so can result in wrist injuries.
Make sure to find someone qualified to show you how to properly wrap your wrist to
keep them protected when hitting mitts or the bag!

Join over 500k subscribers who receive weekly

workouts, diet plans, videos and expert guides
from Muscle & Strength.

First Name


Choose Your Goal

Subscribe Free


4.3 6


Back And Shoulder Workout Routine For Build the Best Glutes with These 3 Growing Wings: A Julie Michaelson Back
Women Workouts Workout

The Butt Builder: Butt Workout For The Leg Gauntlet By Stephanie Foley Intense Chest Workout For Women

About The Author

Team FitMiss
FitMiss™ is the new and innovative brand of fitness supplements that are
formulated and designed specifically for women! Check out articles, recipes
and workouts from FitMiss™ athletes.
View all by Team FitMiss »

1 Comment + Post Comment

Posted Sat, 11/10/2018 - 02:02 LIKE 0

It'd be awesome if there were youtube video recommendations to accompany the information
given above.



Help C enter How to e ar n points?
C ont ac t Suppor t Rewards Cat alog
Your Ac c ount
Order S t atus FOLLOW M&S
Shipping & Retur ns

Muscle & S treng th, LLC
1180 Fir s t S treet S outh
C olumbia, SC 29209
PH : 1 - 8 0 0 - 5 3 7 - 9 9 1 0
Email : click here


Build muscle, lose fat & s t ay
moti vated. Join 500,000+
new slet ter sub scr iber s!

First Name

Email Address

Choose Your Goal

Sign Up

About Ca re e r s Wr i te fo r U s A ffi l i a te s Te r m s o f U s e P r i va cy Po l i cy C o o k i e Po l i cy
© C o py r i gh t 2 0 0 5 - 2 0 1 9, M u s c l e & S tre n g th L LC . I m ag e s c o py r i gh t o f th e i r re sp e c ti ve ow n e r s .