Pull your right knee back as you drive your hip forward. Just as before only with your right hand grabbing your right ankle. Draw your left knee back as you drive your hip forward. Lying on your side, grab your left ankle with your left hand. Once again, be sure to keep your spine straight as you hit the stretch. Similar to before only youвЂ™re bringing your right arm across to your left leg. Keep your back straight as you twist and turn your torso. Sitting down, bring your left arm across your right left leg. This stretches the front of your shoulders. Sitting down, have your hands far away from your hips and ensure that your elbows are bent as you lift your chest to the sky. Keep your abs tight and have a 90 degree bend in your elbows at the base of your push up. Stay on your toes and bring your heels up to your hand!ДЄn upper body classic. Lunges are great for building and toning your glutes! As you bring your knee close to the floor, you want a 90 degree bend in both your knees. Keep you weight on your heels and be sure to keep your back straight. This is the first exercise in the warm up. Then, go directly into the stretching routine.ДЄdditionally, we use a numbering system at my martial arts school for our basic Kickboxing strikes. вЏ° Just use the timer on your smart phone!!ДЇor each workout, thereвЂ™s a standard warm up. Do each exercise for 1 minute for a total of 4 minutes. Thus totalling 19 minutes.Д®ach 19 minute Kickboxing At-Home Workout will consist of 4 exercises. The Kickboxing At-Home Workout is a 4 X 4 meaning, itвЂ™s a 4 minute round done 4 times with a 1 minute rest in between rounds. ThereвЂ™s a 10 minute warm up and then, the kickboxing workout will take 19 minutes to finish. рџЉД®ach workout should take 29 minutes to complete. IвЂ™ve labelled the workouts for Tuesday, Thursday, and Saturday but, of course, you can do the workouts whenever your schedule allows. This is a 4 week program with 3 workouts each week. HereвЂ™s a 4 week at-home kickboxing workout plan that requires zero equipment! Plus, itвЂ™s designed for the absolute beginner!

Printable kickboxing workout