And shoulder presses will help build up shoulder strength and endurance.
Kid kickboxing workout free#
Or, if you have access to a barbell and weights, feel free to use that too.įighters need strong shoulders if they want to be able to keep punching round after round. Tip: for an extra challenge, try Sandbag squats or Kettlebell front squats. _Go down until your thighs are parallel to the floor, raising your arms up as you lower down. _Push your butt & hips back as if you were sitting in a chair. _Pull your shoulders back and engage your abs. A strong lower body is just as-or maybe more-important than a strong upper body during a fight. Squats will strengthen your legs and glutes so you can bob, weave, and slip (typical boxing defenses) all day long. _Pull yourself up so that your chin rests over the bar _Keeping your chest up and your shoulders back, squeeze your glutes and cross your feet _Start from a dead hang with straight elbows, palms facing you for chin ups, palms facing away for pull ups
Kid kickboxing workout how to#
Can’t do a single one yet? Learn how to start doing chin ups and pull ups. Not only are chin ups and pull ups totally badass, they’ll build up your arm, chest, back, shoulder and core strength like no other. _Start in a push up position with your knees on the floor. _Push yourself back up into the starting position and repeat. _Lower yourself down so that your chest touches the floor. _Start in a push up position, with your shoulders directly over your hands. Plus, they require no equipment whatsoever, so you have no excuse not to od them! Push ups are awesome and will also give you strong arms, shoulders, chest and core muscles. Here’s a good tutorial on how to shadow box if you don’t know how. Plus, it’s more tiring that you might imagine. It may seem wimpy if you’ve never tried it, but shadow boxing is one of the best ways to practice your movement and footwork as a boxer. Tip: Try different variations of the sit up, such as throwing punches at the top of a sit up to build even more core strength and endurance. _Touch your feet with your hands, making sure to keep your chest forward. _Use your abs to pull yourself off of the floor. _Lay on the floor with your legs spread in a butterfly setup. _Immediately jump up into the air as high as you can.īoxers need a strong core to give them the strength to keep throwing punches, and sit ups are one of the classic exercises to build up core strength in the ring. _Return your feet back to the squat position as fast as possible. _Kick your feet back into a push up position and lower body to the floor. _Get into a squat position with your hands on the floor in front of you. Plus, all that getting up and down is helpful in the ring (if you ever get knocked down, that is). Burpeesīurpees are pretty much the best exercise ever, and will increase your strength and endurance like no other exercise will. You can see 12 Minute Athlete workouts that use a jump rope here. Here are some jump rope variations you can try: Plus, since jump ropes are so portable, you can literally do it anywhere. Jumping rope is one of the classic boxing exercises, because it helps build a lean, strong body, aids in coordination, agility, and footwork, and boosts endurance like nearly no other exercise does. Here are 10 exercises you can do to get in fighting shape: Jump rope
Kid kickboxing workout full#
Never bulky, boxers tend to have a lean, athletic look based on being incredibly strong, well-conditioned, and full of passion and fire.īecause when you train like a fighter, you’ll build the strength, crazy endurance, and core power so that if you wanted to punch someone round after round, you could. Heck, even just a few rounds on a punching bag will leave you sweaty and breathless.īut whether or not you have any desire to punch anything, it’s hard to avoid the reality that boxers are in some of the best shape of any athletes. You have to be able to outlast your opponent till the bitter end, so there’s no option but to be as fit as possible. There’s something so satisfying, so primal in a way, of punching something (or someone) as hard as humanly possible.Īnd there’s no doubt about it-being in the ring is exhausting. I fell even deeper in love with the sport. I started taking lessons right away, and quickly learned all my hooks, jabs, and undercuts. I had no idea what I was doing then when I tried to punch the damn thing-all I knew was that boxers were always in incredible shape and really badass, and I wanted to be just like them.įast forward a few years later, I got my personal training certification and got a job at a gym in New York City solely based on the fact that it had a boxing ring and an awesome, incredibly badass trainer. When I was younger, I punched a few holes in the wall (sorry, mom and dad), and pretty soon afterwards my parents bought me a punching bag (which is all I always wanted anyway, guess I should have brought that up sooner).