Kickboxing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings
Kickboxing Workout Plan

Kickboxing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings

Kickboxing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings
  • Day 1
  • Day 2
  • Day 3
Kickboxing Arms & Back Workout

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Exercise Sets Distance Time Reps Weight Rest
Biceps / Beginner
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
Biceps / Beginner
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The goal of this workout is to really fatigue your muscles and give you that feeling that you can't go anymore. This will help simulate what it feels like in the ring when you are so tired you can barely think. Not only will this workout help to improve your strength and muscle endurance it will help to improve your mental strength as well.

This kickboxing workout is designed to help you improve your strength, quickness, and striking power. It is not just enough to practice the technical aspects of kickboxing you also need the strength and quickness to execute the moves and make your opponent pay. Along with this kickboxing workout make sure that you are stretching and staying flexible.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The kickboxing workout plan is the perfect routine for people needing a truly exhausting workout. Fighting in a ring stresses and fatigues the muscles like nothing else. The kickboxing workout routine provides an online kickboxing workout that simulates the exhaustion fighters feel when competing... more

The kickboxing workout plan is the perfect routine for people needing a truly exhausting workout. Fighting in a ring stresses and fatigues the muscles like nothing else. The kickboxing workout routine provides an online kickboxing workout that simulates the exhaustion fighters feel when competing. Kickboxing training and kickboxing workout routines should build strength, speed, quickness, and endurance, and that is what this workout plan offers.

Kickboxing Arms and Back Workout

This program has three kickboxing workout plans. The first kickboxing workout targets the arms and back, including the biceps, triceps, lats and middle back muscles.

The kickboxing arms and back workout consists of nine exercises done in a repetition range of 12 to 20. There are four weeks. The first two weeks include three sets. The third and fourth week go up to four sets. This is done because the goal is to fatigue the muscles. Three sets is good for muscle building, but four sets really challenges a person's endurance.

The workout includes bodyweight exercises like dips for the triceps, free weight exercises like hammer curls for the biceps and machine exercises like wide-grip lat pulldowns for the lats and middle back.

Kickboxing Chest, Shoulders and Lower Back Workout

The seconds of the kickboxing workouts hits the pecs, deltoids and lower back muscles. It includes eight exercises to fully wear out the muscle groups involved.

Each week increases in difficulty. The first weeks has exercisers performing three sets of 10 to 15 reps. The second week bumps it up to three sets of 12 to 20 reps. The third week adds a fourth set so people do four sets of 10 to 15 reps. The final week is four sets of 12 to 20 reps.

Most of the exercisers in this workout are free weight exercises, such as lateral raises for the shoulders and bench presses for the chest. The workout also includes the back extension for the lower back. People can do this exercise with or without weights.

Kickboxing Legs Workout

The third kickboxing workout consists of five exercises all for increasing leg strength and endurance. Powerful kicks are a hallmark of kickboxing and cannot be overemphasized in a kickboxing workout routine.

The five exercises are a mix of machine and free weight exercises. Machine exercises isolate and strengthen muscles while free weight and bodyweight leg exercises give people strength to use their legs during activities like fighting.

Exercisers perform six sets of 10 to 12 squats. The workout also includes three to four sets of 10 to 20 reps of leg presses, seated leg curls, barbell lunges, and leg extensions.

By the end of 30 days, people using this workout should be faster, stronger and have improved stamina. The kickboxing workout program makes one physically and mentally tougher. The plan is also beneficial for people in coast guard training and can be used as a coast guard workout routine.

Kickboxing Chest, Shoulders, & Lower Back Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

This workout is designed to give you that knockout strength that every fighter needs. The rep range is going to be basically between 10-12. Use a spotter and really try and push yourself to get stronger.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The kickboxing workout plan is the perfect routine for people needing a truly exhausting workout. Fighting in a ring stresses and fatigues the muscles like nothing else. The kickboxing workout routine provides an online kickboxing workout that simulates the exhaustion fighters feel when competing... more

The kickboxing workout plan is the perfect routine for people needing a truly exhausting workout. Fighting in a ring stresses and fatigues the muscles like nothing else. The kickboxing workout routine provides an online kickboxing workout that simulates the exhaustion fighters feel when competing. Kickboxing training and kickboxing workout routines should build strength, speed, quickness, and endurance, and that is what this workout plan offers.

Kickboxing Arms and Back Workout

This program has three kickboxing workout plans. The first kickboxing workout targets the arms and back, including the biceps, triceps, lats and middle back muscles.

The kickboxing arms and back workout consists of nine exercises done in a repetition range of 12 to 20. There are four weeks. The first two weeks include three sets. The third and fourth week go up to four sets. This is done because the goal is to fatigue the muscles. Three sets is good for muscle building, but four sets really challenges a person's endurance.

The workout includes bodyweight exercises like dips for the triceps, free weight exercises like hammer curls for the biceps and machine exercises like wide-grip lat pulldowns for the lats and middle back.

Kickboxing Chest, Shoulders and Lower Back Workout

The seconds of the kickboxing workouts hits the pecs, deltoids and lower back muscles. It includes eight exercises to fully wear out the muscle groups involved.

Each week increases in difficulty. The first weeks has exercisers performing three sets of 10 to 15 reps. The second week bumps it up to three sets of 12 to 20 reps. The third week adds a fourth set so people do four sets of 10 to 15 reps. The final week is four sets of 12 to 20 reps.

Most of the exercisers in this workout are free weight exercises, such as lateral raises for the shoulders and bench presses for the chest. The workout also includes the back extension for the lower back. People can do this exercise with or without weights.

Kickboxing Legs Workout

The third kickboxing workout consists of five exercises all for increasing leg strength and endurance. Powerful kicks are a hallmark of kickboxing and cannot be overemphasized in a kickboxing workout routine.

The five exercises are a mix of machine and free weight exercises. Machine exercises isolate and strengthen muscles while free weight and bodyweight leg exercises give people strength to use their legs during activities like fighting.

Exercisers perform six sets of 10 to 12 squats. The workout also includes three to four sets of 10 to 20 reps of leg presses, seated leg curls, barbell lunges, and leg extensions.

By the end of 30 days, people using this workout should be faster, stronger and have improved stamina. The kickboxing workout program makes one physically and mentally tougher. The plan is also beneficial for people in coast guard training and can be used as a coast guard workout routine.

Kickboxing Legs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
6 sets, 10 reps, 01:00 rest
6 10 -- 01:00
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Every kickboxer wants to have strong and powerful legs. This workout is designed strictly for the that purpose. Not only will this workout help you to build strong legs but it will also help you to develop your core or trunk. Doing squats like this will really help you improve your core strength. Make sure that you focus on having good form and use a spotter. It is key that you maintain your flexibility as well so make sure that your stretch!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The kickboxing workout plan is the perfect routine for people needing a truly exhausting workout. Fighting in a ring stresses and fatigues the muscles like nothing else. The kickboxing workout routine provides an online kickboxing workout that simulates the exhaustion fighters feel when competing... more

The kickboxing workout plan is the perfect routine for people needing a truly exhausting workout. Fighting in a ring stresses and fatigues the muscles like nothing else. The kickboxing workout routine provides an online kickboxing workout that simulates the exhaustion fighters feel when competing. Kickboxing training and kickboxing workout routines should build strength, speed, quickness, and endurance, and that is what this workout plan offers.

Kickboxing Arms and Back Workout

This program has three kickboxing workout plans. The first kickboxing workout targets the arms and back, including the biceps, triceps, lats and middle back muscles.

The kickboxing arms and back workout consists of nine exercises done in a repetition range of 12 to 20. There are four weeks. The first two weeks include three sets. The third and fourth week go up to four sets. This is done because the goal is to fatigue the muscles. Three sets is good for muscle building, but four sets really challenges a person's endurance.

The workout includes bodyweight exercises like dips for the triceps, free weight exercises like hammer curls for the biceps and machine exercises like wide-grip lat pulldowns for the lats and middle back.

Kickboxing Chest, Shoulders and Lower Back Workout

The seconds of the kickboxing workouts hits the pecs, deltoids and lower back muscles. It includes eight exercises to fully wear out the muscle groups involved.

Each week increases in difficulty. The first weeks has exercisers performing three sets of 10 to 15 reps. The second week bumps it up to three sets of 12 to 20 reps. The third week adds a fourth set so people do four sets of 10 to 15 reps. The final week is four sets of 12 to 20 reps.

Most of the exercisers in this workout are free weight exercises, such as lateral raises for the shoulders and bench presses for the chest. The workout also includes the back extension for the lower back. People can do this exercise with or without weights.

Kickboxing Legs Workout

The third kickboxing workout consists of five exercises all for increasing leg strength and endurance. Powerful kicks are a hallmark of kickboxing and cannot be overemphasized in a kickboxing workout routine.

The five exercises are a mix of machine and free weight exercises. Machine exercises isolate and strengthen muscles while free weight and bodyweight leg exercises give people strength to use their legs during activities like fighting.

Exercisers perform six sets of 10 to 12 squats. The workout also includes three to four sets of 10 to 20 reps of leg presses, seated leg curls, barbell lunges, and leg extensions.

By the end of 30 days, people using this workout should be faster, stronger and have improved stamina. The kickboxing workout program makes one physically and mentally tougher. The plan is also beneficial for people in coast guard training and can be used as a coast guard workout routine.

92 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Cable Machine
  • Roman Chair
Show All

2 Review

  • Shiny01
    about 2 years ago
    #

    Www.123.com

  • Shiny01
    about 2 years ago
    #

    Breakthrough Kickboxing Based Movement Torches up to 350% More Fat.
    http://bit.ly/2wWFV6L

Kickboxing Workout Plan

92 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Cable Machine
  • Roman Chair
Show All