4
RNDS
All-Level Kickboxing Workout At Home
Shanie Smash
OPEN
15
Min
415
4-Round Kickboxing Workout Beginners Can Do Anywhere
Pro MMA Fighter and Mom, Shanie Smash, has designed this four-round kickboxing workout where you’ll practice two basic kicks along with the jab, cross and hook.
Warm up with some cardio and stretching exercises meant to get your muscles ready and joints loose. Then get right into the workout by throwing a basic punch and kick combination.
Kickboxing is not only a full-body workout, but is a mental workout, as well. We’ll keep your brain guessing by mixing it up with kicks, head punches, and body punches. Mix up speeds and give it your all.
In later rounds, you’ll incorporate some simple kickboxing defensive moves to round out your training.
By round four, the intensity picks up and you’ll focus on throwing the most powerful straight punches and kicks you can.
Come back to this workout again and again throughout your at-home kickboxing workout training. See how your output score and your overall conditioning improve as you get stronger.
Why is FightCamp the best kickboxing workout you can do at home?
FightCamp is the leading connected at-home boxing and kickboxing solution. FightCamp workouts are created by former professional fighters with years of experience in the ring. This program combines the best of both cardio and strength training to deliver a full-body, dynamic workout unlike any other. Motivate yourself to push harder with in-app punch goals, and compete for the top spot on the leaderboard by improving your output score.
If you haven’t already, try this workout on the FightCamp iOS app for the full FightCamp experience.
The Six (6) Boxing Punch Numbers
Boxing consists of six punches performed in various combinations. The punches include the jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut. Although these movements may be simplistic in nature—the mastery of these punches is critical to boxing success.
Here’s what the numbers refer to in traditional boxing:
1 = The Jab
2 = The Cross
3 = The Lead Hook
4 = The Rear Hook
5 = The Lead Uppercut
6 = The Rear Uppercut
LK = The Lead Kick
RK = The Rear Kick
When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.
Workout Info Detail View:
WARMUP
- jump rope (30 seconds)
- front leg swing (30 seconds)
- side leg swing (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 1
- Jab + Lead Kick (30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Jab + Rear Kick (30 seconds)
- Jab + Cross + Rear Kick (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Lead Kick + Rear Kick (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Rear Hook + Rear Kick (60 seconds)
- check hold (30 seconds)
- Jab + Rear Hook + Lead Kick (60 seconds)
- check hold (30 seconds)
- Rest
ROUND 4
- Rear Kick + Lead Kick (power coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- plank - Punch (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- plank - Punch (30 seconds)
- Rear Kick + Lead Kick (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
Can You Do Kickboxing At Home?
Yes! All you need are gloves, a punching bag, and plenty of space. Kickboxing is an outstanding home workout, and a fun way to stay fit without leaving the house. Just follow along with Shanie!
Is Kickboxing a Good At-Home Workout?
Kickboxing is a great at-home workout because it requires no equipment other than a bag and gloves. A home boxing workout is a great way to challenge yourself, get fit, or stay fit at your own pace while having fun. To maximize your workout, make sure you have enough space to fully extend your leg and touch the bag with your toes, all the way around your bag. This will allow you to move, kick, step, and roll throughout your workout. Kickboxing requires you to be constantly moving and swinging, so it’s important to make sure you have enough room to give it your all!
Start Your Next Workout
If you’re searching for a fifteen minute kickboxing workout that will help get you in shape—look no further than our all levels kickboxing workout with Shanie “Smash”. You’ll quickly learn the 6 basic punches, 2 kicks, and start progressing through kickboxing combos. What are you waiting for? Try this amazing workout today!
