Get into prime shape with this kickboxing inspired fitness model workout.

With summer around the corner everyone is no doubt on a mission. What mission is that you ask? To party hard? Possibly. To have frivolous and meaningless hook ups? Maybe. But most of all they’re prepping to look as good as possible when they hit the beach or pool. Right now its prime time to get into some supreme shape. But you don’t want to lose the pounds. No, no. You want to really look the part, perhaps even like a fitness model. While bodybuilding will certainly get you into the condition you seek, why not try a variety of options. Use this fitness model workout routine, kickboxing style.

(Note: Reps for weight training depend on the amount of weight used. Lower reps for heavier weights, higher reps for lighter weight. Feel free to modify as best suits your needs)

Monday

Warm Up: Jumping Jacks, Push Ups, Bodyweight Squats (Three Rounds, Fifteen Reps Each)

Jump Rope Interval Training: 8 Rounds, 20-30 Seconds work, 10 Seconds Rest (can be performed twice or three times for more fat burn)

Weighted Ball Slams: 3 Sets, 15 Reps

Shadow Boxing: 1 Set, 3 Minute Round

Bag Work: 5 Sets, 3 Minute Rounds

Tuesday

Warm Up: Jumping Jacks, Push Ups, Bodyweight Squats (Three Rounds, Fifteen Reps Each)

Floor Press: 3 Sets, 5-10 Reps

Squats: 3 Sets, 5-10 Reps

Pull Ups: 3 Sets, 10 Reps

Shadow Boxing: 1 Set, 3 Minute Round

Bag Work: 5 Sets, 3 Minute Rounds

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Wednesday

Warm Up: Jumping Jacks, Push Ups, Bodyweight Squats (Three Rounds, Fifteen Reps Each)

Jump Rope Interval Training: 8 Rounds, 20-30 Seconds work, 10 Seconds Rest (can be performed twice or three times for more fat burn)

Kettle Bell Press: 3 Sets Each Arm, 10 Reps

Shadow Boxing: 1 Set, 3 Minute Round

Bag Work: 5 Sets, 3 Minute Rounds

Thursday

Floor Press: 3 Sets, 5-10 Reps

Deadlift: 3 Sets, 5 Reps

Pull Ups: 3 Sets, 10 Reps

Shadow Boxing: 1 Set, 3 Minute Round

Bag Work: 5 Sets, 3 Minute Rounds

Friday

Warm Up: Jumping Jacks, Push Ups, Bodyweight Squats (Three Rounds, Fifteen Reps Each)

Jump Rope Interval Training: 8 Rounds, 20-30 Seconds work, 10 Seconds Rest (can be performed twice or three times for more fat burn)

Kettle Bell Swings (One or Two Handed): 3 Sets (Each Arm), 10 Reps

Shadow Boxing: 1 Set, 3 Minute Round

Bag Work: 5 Sets, 3 Minute Rounds

Saturday (Lower Intensity Day)

Weighted Ball Slams: 3 Sets, 10 Reps

Goblet Squats: 3 Sets, 12 Reps

Shadow Boxing: 2 Sets, 3 Minute Rounds

Bag Work: 5 Sets, 3 Minute Rounds

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Bag Work

Right out of the gate what you’re going to notice about this program is that jump rope rounds of bag work will be included for every session. While you may not be training to be a fighter, bag work with a high intensity can get you shedding fat and even protect your hard earned muscle. On Mondays, Wednesdays and Fridays you’ll strictly work boxing combinations (jab, cross, hook, cross) for five three minute rounds. Tuesday, Thursdays and Saturdays you’ll be adding front kicks and round kicks to the equation.

To bring some variety to proceedings, you can split up your bag work priorities depending on the day. Mondays and Tuesdays can be your technical days to get the techniques just right. Wednesdays and Thursdays can be your power days, putting everything into each punch and kick. Fridays and Saturdays can be devoted purely to generating speed in the execution of your strikes.

No matter what you do, don’t give yourself too much a break in between punching and kicking combinations. Reset quickly, move your feet to a new position on the bag, then start rattling off strikes once more. This should be done with high intensity.

Sample Bag Work Program:

*Note: Be sure to establish a good stance. If you’re right handed, stand with your left leg in front, hands up to your cheeks, right and left hands up by your jaw. If you’re a lefty or southpaw then do the exact opposite.

Combo #1: Jab-Cross

Combo #2: Jab-Cross-Hook

Combo #3: Jab-Cross-Hook-Cross

Combo #4: Front leg front kick, back leg front kick

Combo #5: Front leg round kick, back leg round kick

These are simple combinations, but don’t be afraid to mix and match these for optimal effect.

Jump Rope Intervals

As far the jump rope intervals are concerned, there’s nothing better for footwork then some good rope jumping. But outside of the technical benefits of the exercise, jumping rope, particularly with a weighted rope, can get you in some serious condition. The whole idea of these rope jumping intervals is to push your body as hard as possible for twenty to thirty seconds with ten seconds of rest in between. Ultimately, it’s Tabata with a jump rope which means some serious fat burning.

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Weighted Ball Slams

The weighted ball slam section of this workout is designed to give you explosiveness. Your core strength is pushed to the brink, but not only that. When performing the ball slam you end in a squat which has obvious strength benefits that can translate over to your striking.

Weight Training

You’ll notice that weight training is also apart of this program. While cardio is certainly going to worked while you’re performing the jump rope intervals and bag work, you want to keep in mind that building or maintaining muscle mass is going to be a top priority as well. No use in burning fat if there’s going to be no muscle to show off at the end of the day. The weight training in this program is meat and potatoes. The classic barbell squat and barbell deadlift will give you equal parts strength and muscle building benefits. This program isn’t only abut looking good, it’s about being strong as well. If you’re not familiar with the proper form then you’re going to want to start off light and get the lifting technique down before throwing plates onto the barbell. The more unconventional floor press will help with increased punching power and explosive movement.

You’ll also notice kettle bell and dumbbell goblet squats are apart of this program as well. These two exercises can be used for additional strength and muscle building work or can be utilize to supplement the barbell squat and deadlift if you’re a novice or have an injury that will prevent you from lifting too heavy. Keep in mind that a higher volume will be needed for a higher chance of muscle production and endurance.

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Body Weight Exercises and Shadow Boxing

Last but not least, the body weight exercises and shadow boxing in this program are meant for specific reasons. You need to understand how your body moves and the technical aspect of your punches in order to land proper and meaningful strikes on the punching back. The body weight work helps with over all strength and body conditioning. Both the exercises and the shadow boxing can be used to warm up the body before getting into the nitty gritty of the workout.

Try out this kickboxing workout routine and there’s no doubt that you’ll be looking like a fitness model in no time. It takes patience, diligence, and consistency to get to the next level. Oh, and let’s not forget a proper balanced diet as well.

What do you think of this kickboxing styled fitness model workout?


Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Twitter and Facebook to keep up with his antics.

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