As a fitness enthusiast, I’ve always been keen on finding new and exciting ways to enhance my strength and agility.
Recently, I came across advanced kickboxing routines that have taken my workouts to a whole new level.
Kickboxing, a combination of martial arts and aerobics, provides a full-body workout that not only improves cardiovascular health but also targets multiple muscle groups simultaneously.
With a focus on strength and balance, these advanced routines incorporate targeted exercises that push our bodies to the limit.
Unlike basic kickboxing techniques, the advanced routines integrate complex movements, high-intensity intervals, and increased resistance levels to challenge our physical limits and maximize results.
Key Takeaways
- Advanced kickboxing routines offer a full-body workout for improved strength and balance.
- These routines go beyond the basics with complex movements and high-intensity intervals.
- Targeted exercises help push physical limits and maximize workout results.
Understanding Kickboxing
I’ve always admired kickboxing as a martial art that combines the powerful techniques of boxing with the dynamic and often acrobatic kicks of traditional martial arts.
Growing up, I loved watching iconic martial artists like Bruce Lee, who showcased astonishing speed, strength, and precision in his movies.
Kickboxing is not just a great way to learn self-defense, but it’s also an effective way to enhance overall fitness and mental well-being.
When I practice kickboxing, I feel an increased sense of focus, confidence, and determination.
In kickboxing, there are two primary forms: the competitive sport and the fitness-oriented workout.
The competitive sport challenges individuals to fight against opponents and score points based on technique and power.
The fitness-oriented workout combines kickboxing moves with cardio exercises, helping participants build stamina and muscle tone.
One significant aspect of kickboxing that I appreciate is its adaptability.
With its origins in martial arts styles from different countries like Muay Thai, Karate, and Taekwondo, it embraces various techniques and approaches, making it a versatile and exciting martial art to learn.
As a beginner, I started by mastering basic stances, punches, and kicks.
Over time, I advanced to more complex routines, which required increased levels of agility, power, and reflexes. This constant progression kept my training engaging and motivating.
Incorporating advanced kickboxing routines into my strength training routine has positively impacted my overall fitness and martial arts skills.
I’ve seen significant improvements in my endurance, flexibility, and balance, all of which contribute to a well-rounded and efficient martial artist.
Kickboxing Basics
As a kickboxing enthusiast, I want to share some basic techniques and tips that will set a strong foundation for advanced routines.
Throughout this section, we’ll cover several important elements like the fighting stance, punch techniques, and kick techniques.
The Fighting Stance
The first step in kickboxing is finding the right fighting stance. Maintaining a proper stance provides balance and stability and prepares me for powerful strikes.
This is how I position myself:
- Stand with feet shoulder-width apart
- Take a step back with my dominant leg
- Keep my knees slightly bent
- Raise my hands in a defensive position near my face
- Relax my shoulders and elbows
Punch Techniques
Kickboxing incorporates various punch techniques that help me develop strength, speed, and coordination.
Some basic punches I practice include:
- Jab: I extend my lead hand straight out, rotating my fist and shoulders. This punch enables me to gauge distance and set up combinations.
- Cross: With my rear hand, I throw a straight punch and rotate my back foot. The cross provides power and helps me push my opponent.
- Uppercut: I bend my knees and my arms, then drive an upward punch with either hand. It’s effective for targeting the body or surprising my opponent.
- Lead Hook: With my lead hand, I make a hooking motion while pivoting on the front foot. This punch is great for attacking from the side and delivering power.
Kick Techniques
Kickboxing wouldn’t be complete without kicks.
Here are some fundamental kicks I use to build my strength and technique:
- Front Kick: I push my hips forward and snap my leg out to strike with the ball of my foot. This kick can help me create space or target my opponent’s chest or stomach.
- Side Kick: I lean back slightly, lift my knee, and thrust my foot out to the side. This powerful kick is ideal for attacking my opponent’s ribs or legs.
- Round Kick: I pivot on my front foot and swing my back leg with a swooping motion. I usually aim for my opponent’s thighs or ribs.
- Back Kick: I turn my back towards my opponent and kick straight back with my heel. This efficient strike can surprise my opponent and provide extra power.
By practicing these basic techniques and understanding their importance, I am well on my way to improving my kickboxing strength for more advanced routines.
Kickboxing for Workout
Cardio Kickboxing
I love incorporating cardio kickboxing into my workout routine. It’s a fantastic way to improve cardiovascular fitness, burn calories, and build overall body strength.
Most cardio kickboxing classes include a mix of punches, kicks, and bodyweight exercises that give a full-body workout experience.
When I join a class, I find myself constantly engaged because of the energetic and rhythmic moves, making it an enjoyable way to stay fit.
At-home Kickboxing Workouts
As someone who values convenience, I often opt for at-home kickboxing workouts, especially when I can’t make it to the gym. Thankfully, there are countless YouTube channels with great kickboxing videos that cater to different skill levels.
Here are a few suggestions:
- Beginner: For those starting out, I recommend searching for beginner-friendly videos that focus on teaching basic techniques, such as jabs, crosses, hooks, and uppercuts. A good example is [Title of YouTube video in Bold](YouTube link).
- Intermediate: As you progress, you can find more challenging routines with advanced combinations and increased intensity. [Title of YouTube video in Bold](YouTube link) is an excellent example that will help you level up your skills.
- Advanced: For experienced kickboxers, there are numerous high-intensity workouts that help build strength, speed, and endurance. My personal favorite is [Title of YouTube video in Bold](YouTube link), which pushes me to my limits and keeps me coming back for more.
Remember, always listen to your body and practice at a pace suitable for your skill level.
Don’t forget to stretch and warm up before each workout to avoid injury. With commitment and practice, I’ve found that kickboxing can be a game-changer in my fitness journey, and I’m confident it can be for you too.
Advanced Kickboxing Routines
Warm-up Routines
When I start my advanced kickboxing routines, I always prioritize a thorough warm-up. This helps me ensure my muscles are ready for the high-intensity workouts ahead.
A good warm-up allows for better mobility and flexibility while reducing the risk of injury.
One of my favorite warm-up exercises is jump rope. It gets my heart rate up and improves my coordination.
I typically start with 3-5 minutes of jumping rope at a moderate pace, followed by a brief rest period.
Another essential component of my warm-up routine is dynamic stretches. These focus on movements that help increase my range of motion and activate key muscle groups.
I usually perform leg swings, arm circles, and some light shadow boxing to target different parts of the body.
Main Routine
Once I’m warmed up, I move on to the main routine. A typical session consists of working with a heavy bag and incorporating various kickboxing techniques.
To increase the load and challenge my strength, I add weighted resistance, such as a weighted vest or ankle weights.
My main routine includes:
- Heavy bag workout: I usually perform 3-5 rounds of 3-minute intervals, focusing on different combinations of punches, kicks, and knee strikes. In between rounds, I take a 1-minute break to catch my breath and refocus.
- Burpees: To increase the intensity and add a full-body strength component, I include sets of burpees between heavy bag rounds. This helps me keep my heart rate high and work on my overall conditioning.
Cool Down Routine
After completing the main kickboxing routine, it’s crucial for me to cool down and allow my body to recover.
My cool-down routine usually includes:
- Static stretches: I spend about 10 minutes performing static stretches targeting key muscle groups such as my hamstrings, quadriceps, and shoulders. This helps me improve flexibility and prevent stiffness or soreness later on.
- Deep breathing exercises: To help with relaxation and recovery, I practice some deep breathing exercises, focusing on slow exhales and full inhales. This mindful breathing helps me to regain my focus after a tough workout.
By incorporating these advanced kickboxing routines into my workout regimen, I’ve been able to improve my strength, conditioning, and kickboxing technique.
Always listen to your body and make adjustments as needed to keep progressing in your training.
Enhancing Strength and Balance
Total-Body Workouts
Incorporating total-body workouts into my kickboxing routine has been a game-changer for my strength and balance.
By engaging multiple muscle groups simultaneously, these workouts not only improve stability but also optimize calorie burn.
One of my favorites is a combo of high knees, squat jumps, and push-ups. I start with 30 seconds of high knees, followed by 30 seconds of squat jumps, and finish with 15 push-ups.
I find that repeating this set 3-4 times, with a 1-minute rest between each set, pushes my strength and balance to new limits.
Full-Body Workouts
For a more targeted approach to strength and balance, I love incorporating full-body workouts into my routine.
They allow me to focus on specific muscle groups while still challenging my entire body.
An example of a full-body kickboxing workout might include:
- Jab/Cross – This classic punch combination engages my shoulders, arms, and core while also building stability as I pivot on my back foot.
- Roundhouse Kick – This powerful kick targets my glutes, quads, and hamstrings while reinforcing balance and stability.
- Plank – Holding a plank position for 30-60 seconds engages my core muscles while also enhancing overall strength and stability.
Strength Training
To further complement my kickboxing workouts, I like to spend time on strength training exercises.
Using equipment like dumbbells or kettlebells can target specific muscle groups and build upon the foundation established by my total-body and full-body workouts.
Some of my favorite strength training exercises include:
- Dumbbell Deadlifts – Focusing on my glutes and hamstrings, this move ensures proper leg drive for a powerful kick.
- Kettlebell Swings – This explosive movement engages my entire posterior chain, including my lower back, glutes, hamstrings, and shoulders.
- Bent-over Rows – These help me develop a strong upper back and core, which are crucial for balance and control during kickboxing sessions.
Combining total-body workouts, full-body workouts, and targeted strength training with dumbbells and other equipment has made a significant impact on my strength, balance, and overall kickboxing performance.
Targeted Exercises
Leg Exercises
One of my favorite exercises for building strong legs and glutes is lunges.
To perform a lunge correctly, I start by standing with my feet hip-width apart. I then step forward with one leg, bending both knees at a 90-degree angle.
I make sure to keep my front knee directly above my ankle and my back knee hovering just above the ground. I then push back to the starting position and switch legs.
In addition to lunges, I find that incorporating duck walks into my routine greatly improves my lower body strength and coordination.
To do a duck walk, I squat down low and waddle forward, maintaining the squat position throughout the movement.
This exercise is perfect for engaging my glutes, thighs, and calves.
Core Exercises
A fantastic core exercise that helps me develop my abs is mountain climbing. I begin in a push-up position, with my hands shoulder-width apart and my body in a straight line.
I then bring one knee towards my chest and quickly switch to the other knee, mimicking a running motion. I make sure to engage my core throughout the exercise.
Another great core exercise is the plank. I start by positioning my elbows underneath my shoulders and my body in a straight line.
I then hold this position for as long as possible, remembering to breathe and tighten my abs throughout the hold.
Upper Body Exercises
I love incorporating push-ups into my advanced kickboxing routine, as they target multiple muscles, including my chest, shoulders, and triceps.
When I perform a push-up, I start with my hands slightly wider than shoulder-width apart. I then lower my body towards the ground, bending my elbows, and push back up to the starting position.
I make sure to keep my body straight throughout the movement and avoid arching my lower back.
To make push-ups more challenging, I sometimes add variations, such as placing my feet on a higher surface or performing one-handed push-ups.
By consistently focusing on these targeted exercises, I can continue to improve my strength and technique in kickboxing.
Useful Kickboxing Resources
As a kickboxing enthusiast, I have come across some fantastic resources that I would like to share with you.
They have helped me improve my strength and technique, and they could be beneficial to you too.
Firstly, finding a knowledgeable kickboxing instructor at a local gym or martial arts academy can be incredibly useful.
They can provide you with personalized attention, tailored routines, and constructive feedback that you may not be able to get elsewhere.
If you are new to kickboxing, I strongly recommend seeking out a qualified instructor to guide you.
For those who prefer online resources, the FightCamp Trainers offer excellent instruction through their app and website.
This platform provides an array of advanced kickboxing routines led by experienced trainers.
Their workouts are designed to build strength, agility, and stamina while also teaching proper technique.
With this resource at your fingertips, you can work on your kickboxing skills from the comfort of your home.
Here are some additional resources that I’ve found particularly helpful:
- YouTube channels: There is a vast array of kickboxing videos on YouTube, from instructional tutorials to professional fights. Some of my favorite channels include Kwonkicker, Muay Thai Guy, and Bas Rutten’s YouTube channels. Just ensure that you are learning from reputable sources to avoid incorrect techniques.
- Online forums: There are various online communities dedicated to kickboxing, such as the Sherdog forums and Reddit’s r/Kickboxing subreddit. These platforms allow you to connect with other enthusiasts, ask questions, and share advice.
- Books and DVDs: Several well-regarded instructional books and DVDs cover advanced kickboxing techniques. Some popular options include “The Art of Thai Boxing” by Kru Tony Moore and “Bas Rutten’s Big Book of Combat” by Bas Rutten.
In your quest to improve your kickboxing skills, don’t forget the importance of proper equipment and safety gear.
Investing in quality gloves, shin guards, and mouthguards can protect you and your training partners from injury.
Remember, as with any fitness journey, dedication and consistency are essential for success.
Keep exploring new resources, refining your techniques, and challenging yourself with advanced kickboxing routines – your strength and skills will undoubtedly improve!
Frequently Asked Questions
What are effective strength exercises for kickboxers?
As a kickboxer, I find that focusing on compound exercises like squats, lunges, push-ups, and pull-ups can be very effective for building the functional strength needed for kickboxing.
These exercises target multiple muscle groups and can be easily incorporated into a kickboxing workout.
Also, core exercises such as planks and leg raises are essential for maintaining balance and improving striking power.
Which cardio kickboxing moves are best for building power?
When I practice cardio kickboxing, I focus on moves that help build power while maintaining a high heart rate.
Some of my favorites include alternating power knees, non-stop power sidekicks, roundhouse kicks, and sprinter burpees.
These moves not only train your power and speed but also improve your cardiovascular endurance.
How can I incorporate kickboxing combos into a strength workout?
One way I like to do this is by creating kickboxing circuits. Each circuit can include a combination of strength exercises and kickboxing combos to create a full-body workout.
For example, you could perform a set of squats followed by a series of jabs and crosses or perform walking lunges combined with alternating front kicks.
What are useful advanced kickboxing techniques for strength training?
Some advanced techniques that help me develop strength and power in my kickboxing training include jump kicks, spinning back kicks, and the Superman punch.
To optimize these techniques for strength training, I focus on performing them explosively with proper form and control.
How can gym exercises be combined with kickboxing for maximum results?
In my experience, the best way to combine gym exercises with kickboxing is by transitioning seamlessly between the two.
For example, switch from the heavy bag to performing deadlifts, or alternate between a set of push-ups and holding pads for a partner.
This can help create a dynamic workout that keeps you engaged while targeting different muscles and improving overall fitness.
Should weightlifting be included in a kickboxer’s routine?
As a kickboxer myself, I believe weightlifting can be a great addition to a training routine. Lifting weights helps increase strength and power while improving overall fitness.
I recommend focusing on compound lifts like squats, deadlifts, and bench presses for best results.
Regardless, it is important to maintain proper form and not overdo it, as this can increase the risk of injury and decrease agility and flexibility.
