Static stretching is a great idea for a cool down. Your cool down should focus on stretching the areas of your body that you used in the training routine. The key to a cool down period is to bring your heart rate down and stretch any muscles that may seem tight. Repeat ALL 3 Rounds Cool Down (5 minutes) Lift your chest and extend your legs out with your belly button pulled inĪlternate kicking your legs up/down in a "flutter" Place your hands under your butt, at your sides, or behind your head Kick your leg at 90 degrees from the body Rest (1 minute) Round 3 (30 seconds each) Lead Kick - Cross (LK - 2) Swing your fist in an upper motion with your elbow directly below your fist to throw the lead uppercut Recover to a fighting stance then return to a guard position Swing your rear fist in a horizontal motion with your elbow in line with your fistĬross over your body in a swinging motion to connect Rest (1 minute) Round 2 (30 seconds each) Jump Rope Jab - Cross (1 - 2) Return your leg down and follow with a quick lead uppercut, punching with your lead arm upwards at your target Return your leg down and follow up with a lead hookīend your front leg at the knee and drive your knee upward to your target while shifting your weight from your back leg to your striking leg Shift your weight over your back leg while kicking your front leg 90 degrees toward your targetĪim your strike at the mid-”torso” area if you had an opponent Push off your back leg and extend your lead fist quickly to punchįollow up quickly with a cross using your other fist and rotating your bodyįrom your fighting stance take your front leg and bend it at the knee Jumping Jacks (30 seconds) Rest (1 minute) Round 1 (30 seconds each) Jab - Cross (1 - 2) Keep your arm in place with the opposite hand Take one arm and hold it behind your body so that your elbow is pointed to the sky Using your opposite hand, grab the arm and hold it across the body Take your arm and pull it perpendicular across your chest Slowly and gently pull your shin toward you and feel the stretch along your hip Grab your leg along your shin and lift it so that it is perpendicular to your body Grab your leg and pull leg so that it’s as close to your chest as possibleįor beginners, use the wall or a bag for stabilityįrom a standing position, lift one leg up and bend the knee Using your hand, grab the leg and pull it back to slowly to a comfortable stretching point Warm-Up (5 minutes) Jump Rope (30 seconds) Standing Quad Pullįrom a standing position, lift and bend one leg After you’ve completed the 3 rounds, repeat twice more for a 30 minute exercise routine complete with warm-up and cool down. Perform each exercise for 30 seconds before transitioning to the next. This 3-round workout includes both a 5-minute warm-up and a 5-minute cool down. These exercises can be performed whether you have a bag to strike or not. With that said, let’s get started with this basic kickboxing workout. Plus, unlike other boxing bags, it is also fully padded so that you won’t harm or injure yourself punching high and kicking low.Īs a beginner to kickboxing, keep in mind that learning proper techniques will help you get the most of your workout and eliminate the possibility of injury. The FightCamp heavy bag is easy to assemble and is designed to withstand the force of any kick or punch. To really reap the benefits and feel the power of your kicks and strikes, we recommend that you have a heavy boxing bag to hit, but it’s not required if you’re just starting out. You can do it right in your own home, whether you have boxing equipment or not. If you’re new to kickboxing, this beginner’s at-home kickboxing workout is perfect for you.