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Boot Camp Style Kickboxing

Updated on June 11, 2011


The Boot Camp Style KickBoxing: How To?

Kickboxing is one of the most fun and effective ways to literally kick your way into peak physical condition. But if you really want to achieve a lean, mean, toned physique then you should combine kickboxing with boot camp style workouts. No matter what your current fitness level is, kickboxing exercises can be adapted to suit any body type. Here are three popular kickboxing workouts:

Exercise #1 -- The Squat to Kick Drill

The squat to kick drill, as the name suggests, combines a bodyweight exercise (squats) with a kickboxing move (usually a front kick). You’ll want to start out in a fighting stance, with your left foot forward. Now, transition to a squat by moving your hips down and back until your thighs are parallel to the ground. As soon as you reach the bottom of your squat, spring back up by driving with your thighs and hips while executing a front kick. Bring your kicking foot back down and repeat.

Exercise #2 -- The Punch-Kick Combo

There’s nothing like pounding on a heavy bag to relieve a little stress and get a great workout at the same time. In this workout you’ll combine different punch-kick combos at a very high intensity level for 2 to 3 minutes. One example of this routine is to use a jab-cross-roundhouse kick combo. Keep your hands up while you’re performing your punches and then immediately follow them with a roundhouse kick with your back leg. As soon as your kick lands, revert to your fighting stance to regain your balance before launching the combo again. Repeat this combo as many times as possible during the 2 to 3 minutes while maintaining your form.

Exercise #3 -- Plyometrics and Striking

The squat to kick drill and the punch-kick combo workout are very effective at whipping you into shape, but if you really want to take the intensity to a whole new level then you’ll want to combine plyometric exercises (explosive bursts of movement) with striking. For example, perform a burpee and then instantly follow-up with a kick or punch before transitioning back to another burpee.

If you aren’t familiar with burpees, they are very simple. Start out in a standing position and then quickly crouch down into a ball with your hands on the floor shoulder width apart while kicking your legs out behind you, so that you end up in a standard push-up or plank position. As soon as your feet hit, immediately pull them back in to a crouch and spring up into the air as high as possible. When you land, launch your punching or kicking strike on a heavy bag or your training partner and then transition back into another burpee. Repeat this workout as many times as possible for 2 to 3 minutes, or for a set number of reps.

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