Kickboxing training and conditioning workouts promote strength, endurance and fast reflexes, according to the American Council on Exercise. Kickboxers need to be light on their feet, yet also have speed and power. Punching and kicking are the main focuses in this workout. A heavy bag that is either hanging or standing is essential for kickboxing training, and you will need to wear hand wraps or boxing gloves to prevent wrist injury and scraped knuckles. Always consult a physician before starting any new workout and conditioning program.
Warm Up
Warm up with a 20-minute run either outside or on a treadmill. This will increase the blood flow to your working muscles, which reduces muscle stiffness, helps prevent injury and enhances performance. Complete the warm-up with a five-minute cool-down stretch.
Straight Kicks
Get into fighting stance. Your left foot is forward if you are right-handed, and your right foot is forward if you are left-handed. Keep your hands up next to your head. Kick straight forward and up at the heavy bag, making contact with the bottom of your foot. These are short and fast kicks that must be practiced for both speed and power. Perform straight kicks--also known as front kicks--on the heavy bag for a 10-minute round, alternating left and right kicks, as well as alternating the height of the kick.
Straight and Hook Punches
Straight punches are thrown with straight arms at both a high and low level. The punch has to be fast, strong, and must be recoiled quickly. Hook punches are thrown at a closer range. Bend your arm into a 90-degree angle and swing your arm up high to the side of the bag. Starting from fighting stance, throw straight and hook punches at the heavy bag for a 10 minute round. Make sure to keep your leading leg forward. Pivot on your left foot when punching left, and pivot on your right foot as you punch right. Vary the height of your punches, constantly bobbing up and down.
Round Kicks
Round, or roundhouse, kicks start in fighting stance. Lift your front heel and pivot your instep toward the bag at the same time that you lift your back leg and swing it up and around to the bag, kicking the bag using the top of the foot. This is an outside kick that must be thrown with both speed and power. Practice round kicks on the heavy bag for a 10-minute round. Keep your leading leg forward and return your kicking foot back to where it was in your fighting stance. Throw left and right round kicks at various heights on the bag.
Combinations
After you have practiced these basic moves, combine these different strikes from your fighting stance for a 10-minute round. Combination drills include mixing up straight kicking and punching, round kicking and punching, straight and round kicking, and different kinds of punching. Combination strikes should be thrown without any pauses to be effective; practice mixing up different combinations.
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