Kettlebell Kickboxing Workout by Nichelle Laus

Kettlebell Kickboxing Workout by Nichelle Laus

This kettlebell kickboxing workout is a high intensity, powerful full body workout designed to improve your strength, stamina, coordination, and flexibility.

Incorporate this program into your current workout schedule twice a week and you will see results within the first 2 weeks! All you need is a minimum of 7 minutes, and a kettlebell.

Perform each exercise combo for 1 minute. Rest 30 seconds before moving on to the next exercise combo. After completing the entire circuit, rest 90 seconds, then repeat it over again, for up to a total of 3 times.

Kettbell Kickboxing Exercise Combos:

1. Burpee/Front Kick
2. Kettlebell Shoulder Press/Side Kick
3. Kettlebell Squat/Crescent Kick
4. Kettlebell Punch/Roundhouse

1. Burpee/Front Kick

• After performing a burpee, lift the left knee as high as you can.
• Snap your leg out with your toes facing up. Imagine striking your target using the ball of your foot.
• Repeat for 30 seconds, then switch legs.

2. Kettlebell Shoulder Press/Side Kick

• Stand with your feet slightly wider than shoulder width apart, and grab a kettle-bell in your right hand in the “rack” position.
• Press kettle-bell upward until arm is extended overhead. Lower to front of chest, then thrust kick your right leg to side by turning your hip out to the target. Return kicking leg back to the starting position.
• Repeat for 30 seconds, then switch legs.

3. Kettlebell Squat/Crescent Kick

• Grab the kettle-bell with both hands by the handle upside down in front of your chest.
• Perform a squat and upon return to the starting position, lift your left leg and kick in a circular motion across your body.
• Repeat for 30 seconds, then switch legs.

4. Kettlebell Punch/Roundhouse Kick

• Stand with your feet slightly wider than shoulder width apart, and grab a kettle-bell in your right hand in the “rack” position.
• Punch out the kettle-bell between your legs. Once you are back in the starting position, raise the knee of your kicking leg and swing it in a circular motion. Imagine striking a target with your shin. Your foot on the floor should pivot approximately 180 degrees.
• Repeat for 30 seconds, then switch legs.

Pages: 1 2