Kickboxing workouts are designed to increase your speed, quickness, strength and cardiovascular fitness. They can also help you improve your self-defense skills and make you a more confident person. Kick boxing workouts include a combination of standard boxing, karate, tae-kwon-do and cardiovascular training. Kickboxing workouts require you to stay hydrated to prevent muscle cramping.
Speed Bag Workout
Use the speed bag to work on your individual punches and your punch combinations. Start off by hitting the speed bag for three minutes -- the same amount of time in a kickboxing round -- with your left jab. This is the main punch you will use in both boxing and kickboxing. Many fighters use the left jab to set up all their other moves in both sports. After hitting the bag for three minutes take a one-minute break. Then hit the speed bag with left hooks, right crosses and right hooks for three minutes at a time. Take a one-minute break and repeat the set.
Heavy Bag Workout
You will incorporate punches and kicks when you work out on the heavy bag. In a kickboxing heavy bag workout, you will deliver front kicks, side kicks, back kicks and roundhouse kicks. Start off by delivering all four kicks in succession with your dominant leg and then do the same with your other leg. Repeat the pattern. Then alternate between left leg kicks and right leg kicks. Increase the pace of your kicks. Then use the heavy bag to alternate between punches and kicks. Make sure there is a heavy emphasis on uppercut punches and body punches since you can't deliver those punches on a speed bag.
Rope Jumping
This is one of the most effective workouts for boxers and kickboxers. Jump rope for three minutes at a time to build speed, quickness and flexibility. After a three-minute round of jumping rope, take one minute off before jumping rope again. Try to jump rope for five three-minute rounds, increasing the pace of your jump with each round.
Sparring
If you have any interest in competing in kickboxing matches, you must spar with another kickboxer before you participate in a match. Even if you are doing the kickboxing workout just to get in shape, sparring with heavy and protective equipment will let you know how far you have come in your training. You must wear head gear and 10-oz. gloves as well as leg pads prior to getting in the ring against a live opponent.
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