Intro
Get fit at home with our expert-designed kickboxing workout routine printable. Boost cardiovascular endurance, burn calories, and improve coordination with this high-energy exercise plan. Incorporating punches, kicks, and combos, this at-home kickboxing workout is perfect for weight loss, stress relief, and overall fitness. Print and start kicking your way to a healthier you today!
Get ready to unleash your inner fighter and kick your way to a healthier, stronger you with our kickboxing workout routine printable at home. Kickboxing is a high-energy, calorie-torching workout that combines the techniques of martial arts with the intensity of cardio exercise. With our printable routine, you can enjoy the benefits of kickboxing from the comfort of your own home.
Benefits of Kickboxing
Before we dive into the workout routine, let's take a look at the benefits of kickboxing:
- Weight Loss: Kickboxing is an intense cardio workout that can help you burn up to 500 calories per hour.
- Improved Cardiovascular Health: Regular kickboxing practice can improve your cardiovascular health by increasing your heart rate and blood flow.
- Increased Strength and Flexibility: Kickboxing involves a combination of kicks, punches, and movements that can help improve your strength, flexibility, and coordination.
- Stress Relief: Kickboxing is a great way to relieve stress and anxiety by releasing endorphins, also known as "feel-good" hormones.
Basic Kickboxing Techniques
Before you start with the workout routine, it's essential to learn the basic kickboxing techniques:
- Stance: Stand with your feet shoulder-width apart, with your dominant foot forward and your weight evenly distributed between both feet.
- Punches: Throw punches with your hands, keeping your elbows slightly bent and your fists clenched.
- Kicks: Perform kicks with your legs, keeping your knees slightly bent and your feet flexed.
- Combinations: Combine punches and kicks to create a flowing movement.
Kickboxing Workout Routine Printable at Home
Here's a 30-minute kickboxing workout routine that you can do at home:
Warm-up (5 minutes)
- Jumping jacks: 30 seconds
- Dynamic stretching: 20 seconds (leg swings, arm circles, etc.)
- Shadowboxing: 1 minute (throw punches and kicks without any equipment)
Monday ( Upper Body Emphasis)
- Punching combinations: 3 sets of 3 minutes (rest for 30 seconds between sets)
- Jab-cross-hook: 30 seconds
- Uppercut-hook-cross: 30 seconds
- Hook-uppercut-hook: 30 seconds
- Kicking combinations: 3 sets of 3 minutes (rest for 30 seconds between sets)
- Front kick-roundhouse kick: 30 seconds
- Roundhouse kick-side kick: 30 seconds
- Side kick-front kick: 30 seconds
- Cool-down: 2 minutes (static stretching for upper body)
Tuesday (Lower Body Emphasis)
- Kicking combinations: 3 sets of 3 minutes (rest for 30 seconds between sets)
- Front kick-back kick: 30 seconds
- Roundhouse kick-side kick: 30 seconds
- Side kick-front kick: 30 seconds
- Punching combinations: 3 sets of 3 minutes (rest for 30 seconds between sets)
- Jab-cross-hook: 30 seconds
- Uppercut-hook-cross: 30 seconds
- Hook-uppercut-hook: 30 seconds
- Cool-down: 2 minutes (static stretching for lower body)
Wednesday (Rest Day)
Thursday (Core Emphasis)
- Plank: 3 sets of 30 seconds (rest for 30 seconds between sets)
- Russian twists: 3 sets of 30 seconds (rest for 30 seconds between sets)
- Leg raises: 3 sets of 30 seconds (rest for 30 seconds between sets)
- Cool-down: 2 minutes (static stretching for core)
Friday (Total Body Emphasis)
- Burpees: 3 sets of 30 seconds (rest for 30 seconds between sets)
- Mountain climbers: 3 sets of 30 seconds (rest for 30 seconds between sets)
- Jumping jacks: 3 sets of 30 seconds (rest for 30 seconds between sets)
- Cool-down: 2 minutes (static stretching for total body)
Saturday and Sunday (Rest Days)
Tips and Modifications
- Start slow: Begin with shorter intervals and gradually increase the duration as you get more comfortable with the routine.
- Listen to your body: Rest when needed, and modify the movements to suit your fitness level.
- Use equipment: Incorporate kickboxing equipment like a punching bag, gloves, or a jump rope to add variety to your workout.
- Find a workout buddy: Exercise with a friend or family member to make the workout more enjoyable and help you stay motivated.
Gallery of Kickboxing Workouts
Kickboxing Workout Routine Images
Get ready to kick your way to a healthier, stronger you with our kickboxing workout routine printable at home. Remember to start slow, listen to your body, and modify the movements to suit your fitness level. Don't forget to stay hydrated and have fun while working out!