Work up a sweat with this kettle kickboxing routine

Kickboxing is a fun, full body workout that is a great way to mix up your routine, and teaches you self-defense at the same time. 

Kickboxing has so many other benefits such as improved flexibility, coordination, and endurance. It is also helpful in managing stress, and helps boost your confidence and self-esteem.

You can burn up to 800 calories an hour! 

A kettlebell workout can burn approx. 200 calories per 10 minutes. Kettlebells are extremely versatile. They're ideal for explosive exercises that work major muscles, burn body fat, and build power. You can also incorporate classic moves into your routine with just a single pair! 

Always use a kettlebell weight that is comfortable for you. Never compensate weight for technique and form. 

Pro tip: Make sure you learn the basics from someone who has the proper expertise and skill level. This will help in avoiding injury. 

Burpee/Front Kick 
Benefits: (Full Body functional exercise/strengthens legs, abs)

Kettlebell Toe Taps/Punch 
Benefits: (Lower body work/Arms, Shoulders, Chest)

Kettlebell Shoulder Press/Side Kick 
Benefits: (Shoulders/Lower Body Strength)

Kettlebell Squat/Crescent Kick
Benefits: (Quads, Hamstrings, Glutes/lower body explosiveness)

Kettlebell Punch/Roundhouse
Benefits: (Arms, Shoulders, Chest/Legs, Glutes)

Kettlebell Snatch/Front Kick 
Benefits: (Arms, Shoulders, Core/Legs, Abs)

How to piece together a workout
  • Always stretch before starting to avoid muscle strain. Warm up next with some skipping, shadow boxing, and kettlebell swings.  Always include a cool down, and another stretch afterwards. 
  • Perform each exercise combo for 1 minute. Rest 30 seconds before moving on to the next exercise combo.  After completing all the exercises in the circuit, rest 90 seconds, then repeat the circuit over again. If you have the time and energy, you can even repeat it again, for a total of 3 times.
  • Adjust the work out time according to your fitness level. To add intensity, perform the exercises faster, increase the work time, or decrease the rest time.  To lower the intensity, perform the exercises slower, decrease the work time, or increase the rest time.

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