Kickboxing Workout #1

Objective: To increase endurance and speed.
Method: Punching and Kicking
Benefits: An increase in endurance and speed in your techniques.
Equipment Required: X-ray sheets or paper preferred, or use something to focus on during the drills.
This workout will focus primarily on endurance and speed, but you’ll also notice benefits to your balance as well.  Start off you training with a thorough warm up and good stretching.
Start out by doing the following.

Punching	Sets	Reps
Backfists	2 Sets	100
Jabs	2 Sets	100
Back punch / Cross	4	20, 15, 10, 5
Hook	4	20, 15, 10, 5
Uppercut	4	20, 15, 10, 5
Hammerfist	4	20, 15, 10, 5

 

Kicking	Sets	Reps
Front Leg Front Kick	4	20, 15, 10, 5
Back Leg Front Kick	4	20, 15, 10, 5
Front Round Kick	4	20, 15, 10, 5
Back Leg Round Kick	4	20, 15, 10, 5
Side Kick	4	20, 15, 10, 5
Wheel Kick	4	20, 15, 10, 5
Hook Kick	4	20, 15, 10, 5