Kathy Smith/Keith Cooke: Kickboxing Workout
Warm-up:

Bob and Weave (8XS)
Side Punch-singles (8XS-note each rep is left and right)
Side Punch-doubles (2XS)
Side Punch-singles (4XS)
Side Punch-doubles (2XS)

Front Punches (4XS)
Uppercut (4XS)
Elbow Strike (4X)

Front Punches (2XS)
Uppercut (2XS)
Elbow Strike (4X)
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Side Punch-singles (4XS)
Side Punch-doubles (2XS)
Front Punches (2XS)
Uppercut (2XS)
Elbow Strike (4X)


Repeat this sequence 3XS
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Side Elbow Strike (legs static) (4XS)
Side Elbow Strike w/ rocking motion (step wide into each strike, step feet together between sides) (8XS)
Boxer Shuffle (arms shake loosely by sides) (16XS)
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Lunge side to side (4XS)
Flex torso forward stretching shoulders forward (one side then the other) (4XS)
Lunge type stretch to the right w/shoulder forward
Lunge type stretch to the left w/ shoulders forward
Tuck hips/pelvis: drop head-round up-sink it down (sort of a standing cat/cow) (4XS)
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Front Punches (16XS)
Front Punches/Knee Lift (on ever 3rd punch lift opposite knee) (5XS)
Just punch (8XS)
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Squat (4XS)
Squat w/ left hip thrust (push hip forward on left side… hip extension) (4XS)
Squat w/ hip thrust and knee lift (8XS)

repeat this sequence to the right side
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Alternating Knees (8XS)
Knee-Fold (side kick prep) (12XS)
Knee-touchback (step back w/ opposite leg) (4XS)
Front kick-touchback
Knee raise w/ chest hug-touchback
Hold leg out in front then Stretch hamstrings and then Achilles (with both knees bent) on left side

repeat above sequence on right side


---- End of Warm-up----

Workout:

Rotation to the right side w/ emphasis on right shoulder
Add right Jab
Add shuffle to jab
Jabs facing forward and then to the side w/ shuffle (lift knee as you change direction)
Repeated front jabs (first slowly then double time. No shuffle, just torso rotation for the slow jabs, no rotation for the fast jabs)
High-low jabs (bend knees for low jabs)
----shuffle----
repeat above sequence on left side
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Step forward (right leg forward)and back (8XS)
Lift right knee-touch back w/ left leg (8XS) (bring arms down toward knee as if you have a board in your hand and you’re breaking it)
Kick w/ Right leg-touch back w/ left (8XS)
3 right knees then tap back w/ left foot (4XS)
1 knee-2 kicks w/ right leg, then touch back w/ left (4XS)
1 knee-1 kick-1 jump kick (8XS)
---rock side to side---
Side to side elbow block singles (8XS)
Side to side elbow block doubles (8XS)
Side to side elbow block singles (8XS)

repeat above sequence up to the 1 knee-1 kick-jump kick (don’t repeat the elbow
blocks)
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Rotate hip (to prepare)
Cross punch-hold
Repeated Cross punches (you can squat slightly as you rotate back to prepare each cross punch)
Cross punch-hold (8XS)
Jab-cross-jab-hold (slow 2Xs/Fast 4XS)
Jab-cross-jab-knee block (4XS)
Jab-cross-jab-knee block w/hop (4XS)
Jab-cross-jab-knee block to the front then to the side (4XS)
Jab-cross (8XS)
Jab-cross-bob weave-hold
Bob and weave (turn your body as you do this to prepare for the sequence on the other side)
repeat above sequence on the left side
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Three steps to the side, then torso rotation (then repeat to the other side)
Three steps to the side then cross punch (then repeat to the other side) 2Xs slow/8Xs fast
---shuffle it out---
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Squat sequence (Side kick prep)

Squat w/ outward block type movement (external rotation) (8XS)
“Off setting”: squat (continue w/ arm blocks)-slide left leg in (while laterally flexing spine to the left)(8XS)
“Off setting”: w/ side kick fold up (kick prep): (Squat down- come up and slide-hold bent leg up in kick prep position- release down)
Then do the same w/ a kick (instead of kick prep): Squat down-come up and slide-side kick-release down) 4XS slowly/16XS fast

Note: make sure the base foot points away from the kicking foot. The kicking foot is flexed w/ the toes slightly lower than the heel.

Repeat sequence on the other side
----shake it out----
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Uppercut-hold (right arm does uppercut) (8XS)
Hook-hold (left arm does hook) (8XS)
Uppercut-hook (right/left) (8Xs slow/16XS Double time)
---shuffle it out---
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Three pulses w/ foot switch
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Repeat Uppercut-hook sequence on left side (right foot forward) (w/o pulses/foot switch… go to next section)
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Three jabs stepping forward then 1 cross punch
Shuffle back 3 steps w/ knee block (front leg w/ arms coming down towards knee)
Uppercut-hook 3XS
Footswitch
Do this 1 X slow/4XS Double time
---shake it out---
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Rear kick sequence
Rock side to side (step touch) (4XS)
Tap in front-step back (4XS)
Tap in front-rear leg bend (leg curl)
Tap in front-kick in back
Front knee up-kick back (4XS)
Kick front-kick back (4XS)
---shake it out---
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Two jabs (right)-jumping jack w/ high block arms then low block arms (alternate sides)
Jab-jab/cross w/ jumping jack
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Repeat rear kick sequence to the other side (don’t repeat jab-jumping jack sequence)
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Squat (8XS)
“Offset”: Two squats-slide left leg in-knee up two times (1X) alternating sides
Do the same but w/ 2 kicks (instead of knee ups) (1X slow/4XS fast) alternating sides
Foot Pattern: Down-Down-Slide-Kick-Kick
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Kelly’s combination

Jab (R.H.)-Jab/cross-right knee (front knee)-left front kick (w/ back leg) (4XS)
Jab (R.H.)-Jab/cross-right knee-left side kick (4XS)
Repeat these to the other side (-----then shake it out----)
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Keith’s Combination

Right Jab-Left cross-right elbow hook-grab-knee (rear leg)-knee (rear leg)
Right Jab-Left cross-right elbow hook-grab-knee-knee-Two roundhouse kicks (w/ front leg)-shuffle back and forth two times (start the shuffle moving forwards)
----repeat on the other side----
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Lunge side to side while doing front blocks (outward)

---end of main kickboxing workout---
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BUNS AND THIGHS KICKING DRILLS (using chair)

Step back lunge/kick: hold chair w/ left hand (left hip towards chair), then step back w/ right leg, raise back up and kick w/ right leg (8XS)

Rear kick w/ right leg (16XS)

---shake it out and repeat on other side---

Side kick (up-extend-return to up position-down) note: bend standing leg w/ foot facing rear.

Roundhouse kick (8XS)

---repeat on other side---

note: these are done slowly w/ 1 count per movement
------------------------------------------------------------------------------------------------------------------------------------------------------ STRETCH

Forward bend: Sit in chair and extend left leg out straight (keep right knee bent w/ sole of foot on floor, place hands on right knee for support)

Glute Stretch: Bring the right ankle over the left knee

Spinal twist (left leg over right, twisting to the left)

Lunge: Come into a lunge w/ the right leg bent in the front, the left leg in the back w/ knee on the ground (use chair for support)

Wide leg side stretch: Sit in chair w/ wide legs, toes pointing outward. Bend to each side, one arm reaching upward, the other reaching down.

---repeat all stretches to the other side---

Neck Stretch: Bring right arm to the left shoulder and turn head over the right should and bend head.

Roll shoulders and repeat to the other side

Chest stretch: take arms behind, grasping the seat of the chair to stretch chest.

ABS AND BACK STRENGTHENING

1. Abdominal Bridge: arms in sphinx position on knees:

a. Straighten right leg and lower

b. Straighten left leg and lower

c. Straighten both legs and lower

2. Push-up position:

a. Lift one elbow straight back and drop it back down (like “Rebel rows”)

b. Extend right arm out to side

c. Extend left arm out to side

3. Child’s pose

4. Sidekick series: on side w/ elbow directly under shoulder, both legs bent behind.

a. Raise up on lower knee as you extend top leg and bring it back in. Stay raised on lower leg for duration.

b. Do same as “a” but raise and lower hip as you extend and retract upper leg. You can also reach arms over head as you extend leg and bring it back along the side of the body as you lower the leg.

5. Come on knees and sweep arms overhead and back again (w/ the breath).

6. Side kick series on the other side.

7. Sit up: arms behind. Raise one leg, then the other and hold.

Then repeat starting by raising the opposite leg.

Instructor Comments:
Kathy Smith and Keith Cooke do a great job leading this workout! This is definitely a favorite kickboxing workout of mine. The extra Buns and Thighs, and Core sections that come after the main workout are a great addition.

Scott (Yogadad)