1 hr. Kickboxing/Thai Boxing Workout
This is a down and dirty Kickboxing and Thai boxing mashup workout. Primarily it’s a mashup because I’ve also included the use of the head evasions found in boxing. You can build the workout around this framework by choosing from the lists I have provided. A heavy bag is good if you are solo working, but you can also shadow box and shadow technique in between when you don’t have a training partner.
This workout is primarily meant as a cardio and conditioning workout you can use a few times a week to begin building some stamina. It is not long enough to be more than a workout regimen and help you get started with physically being able to defend yourself.
If you want to build skills with this regimen then use your selections at least 4-5 times consecutively.
12 Minutes Warmups
2 Min (Jump Rope)
1 Min (1 or 2 Strike Combo)
Strikes, lead and rear hand versions
Jab/Cross • Hooks/Inverted • Uppercuts or Bolo • Hammer Fists/Spinning • Backfists/Spinning • Body Straights • Body Hooks • Double-Ups (two of the same of anything) • Flying
Elbows, lead and rear hand versions
Hor. Elbow • Diag. Elbow • Ver. Elbow • Down Elbow • Back Elbow • Cutting Elbow • Spear Elbow • Spinning • Jumping • Double-Ups (two of the same of anything)
1 Min (3 or 4 Strike Combo)
Previous strikes including Triple-Ups
(Triple-ups are doing anything in triple. I recommend doing a 4 strike combo when doing a triple-up.)
1 Min (Knee Shield/Leg Switch)
Kao–Lift Knee • Side Knee • Horizontal Knee • Crossing Knee • Foot Check (Not a knee but…)
There is some cross-over here between knees (Khao) but I find it useful to learn about using knees as checks.
1 Min (Footwork)
Te—Forward/Back Step • Switch/Explosive • ¼ and 1/8 Turn (LR) • Slant Retreat (LR) • Pivot (LR) * Slant Step (LR) • Zig Zag • 3-Point • Turn In • Turn Away
1 Min (Kick)
Te (kick)—Round • Half Knee • Back Heel • Axe • Diagonal • Downward • Low • Med • High • Double-Ups • Triple-Ups
Teep (push kick)—Front • Side • Rear • Oblique • Spinning • Jumping • Shuffling
Khao (knee)—Straight • Curved/Diagonal • Horizontal • Long • Small • Jumping • Downward
1 Min (Switch Kick)
Te, Teep, Khao with Switch
1 Min (Evasion/Blocking/Checking)
Roll • Slip • Fade • Arch • Round • Catch • Elbow Shield • Spear • Forearm Shield • Shoulder Catch
1 Min (Combo w/ Evasion)
2 Min (Shadow Boxing)
(Put together the items you worked on.)
2 Min Rest
(This is time to get a drink and put your gear on.)
30 Minutes Drilling
(Odd man works heavy bag or Air Drilling)
Mitt work or partner drills or techniques. This includes clinch drills, catching drills, takedowns, sweeps, etc.
4 Min x 2
1 Min Rest
4 Min x 2
1 Min Rest
4 Min x 2
2 Min Rest
(Time to get a drink and put gear on.)
9 Min Light Sparring
(Odd man works heavy bag or shadow boxing for 3 min.)
Pick Six
(1 Min Ea. of any 6 ab exercises.)
- Penguins
- Push Through
- Leg Lifts
- Side Crunch
- Punches
- Alternating Toe Touch
- Flutter Kicks
- Elbow Planking
- Bird Dog
- Reverse Plank
- Crunches
- Superman’s
- SIde Plank
- Dying Cockroach
- Alt Knee Elbow
Reach out if you have questions.
Coach Sean
