This high intensity workout is going to make you sweat. Intense intervals with short rest to build stamina and kickboxing cardio.
Each interval is 30 seconds long so you do as many reps as you can then you get 15 seconds to rest before starting the next interval. Keep going as fast as you can without losing your technique. Keep good form on your exercises and good form on your kickboxing technique.
Start each round with resistance bands (or medicine ball / dumb bells). 30 seconds for as many reps as possible. I've gone with basic curls to balance out the primary punching muscles.
The 2nd section is shadow boxing, attacking. Put all of your techniques together into short combinations. Boxing, elbows, knees, and kicks. Put it all together and flow for 30 seconds. Keep your guard and concentrate on your breathing. You can keep a high pace if you keep your lungs working hard.
3rd up is the heavy bag section. Keep your techniques simple and go for lots of quality reps. I chose roundhouse kicks for my workout to keep it simple and keep it fast.
The final section of each round is shadow boxing, defending. Use all of your defensive techniques and footwork. Block, dodge, slip, bow and weave, cover, shield, use it all and keep moving. This section is very challenging if you are also adding in feints. You should try to never stop moving.
You then immediately start the following round at the beginning with your chosen resistance exercise, shadow boxing, bag work, and defensive shadow boxing. Keep repeating rounds until the workout is long enough for your current fitness.
Keeping the rounds and recovery short will really improve your lung capacity and your Vo2 max. The goal is to improve technique while becoming more efficient at taking in oxygen and getting it around your body. Long slow workouts have their place but if you want to get really fit for martial arts, then this is the type of workout you need to be doing.
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