Ultimate 20 Minute Kickboxing Punch Bag Workout | Train 24 Combos!

Summary

This 20-minute kickboxing punch bag workout is designed to build speed, power, and endurance through a series of dynamic drills. The session is split into five three-minute rounds, each targeting different punching and kicking combinations, such as double jabs, cross hooks, and various kicks, including roundhouse, switch, and front kicks. As the workout progresses, the intensity increases, culminating in a freestyle round where participants are encouraged to integrate all the learned techniques. Throughout, the focus is on strong form, speed, and controlled aggression, making it a comprehensive and intense workout for all levels.

Takeaways

• 😀 The workout consists of five 3-minute rounds with a variety of different punching and kicking combinations.
• 😀 The first round focuses on basic boxing combinations like double jab, jab-cross, and overhand techniques.
• 😀 Each combo emphasizes strong technique and precision, ensuring hands return to the temple after punches and proper foot rotation.
• 😀 Round 2 introduces a mix of lead roundhouse kicks, cross-hooks, and half-beat punches for agility and power.
• 😀 In Round 3, uppercut, hook, cross, and lead elbow techniques are performed alongside knee strikes and jump knees for versatility in striking.
• 😀 Round 4 incorporates more advanced kicks, like spinning side kicks, crescent kicks, and 720-degree roundhouse kicks.
• 😀 The workout encourages using different footwork techniques like angles, switching leads, and using rebound kicks for explosive power.
• 😀 The final round (Round 5) is a freestyle round where the participant can combine all previously learned combinations and add personal techniques.
• 😀 Fitness exercises such as squats, burpees, and press-ups can be done during rest periods to maintain conditioning.
• 😀 The instructor emphasizes maintaining a strong guard (hands up, chin down) and driving power through the feet for each strike.

Q & A

What is the structure of the kickboxing workout in the video?

The workout is structured into five three-minute rounds. Each round includes various combinations, with the final round being a freestyle round where participants can mix all the techniques they have learned.

How long is each round in the workout, and how is it organized?

Each round lasts three minutes, and participants work on specific combinations for 30 seconds each, with different punch and kick sequences. The last round is a freestyle where all the techniques can be combined.

What is emphasized in the first combination of the workout?

The first combination focuses on the double jab. The emphasis is on maintaining a proper stance (hands up, chin down, elbows in) and delivering quick, powerful jabs while keeping the hands back at the temple after each punch.

What technique is added after the double jab in the first round?

After the double jab, the cross is added, creating a double jab-cross combination. This combination is practiced for 30 seconds with an emphasis on power and rotation of the back foot during the cross.

What does the workout suggest doing during the one-minute rest between rounds?

During the one-minute rest, participants can either rest or engage in conditioning exercises like push-ups, sit-ups, squats, burpees, or continuous punching drills. The rest time can also be used to recover or maintain a higher level of activity.

What is the significance of the half-beat cross in round two?

The half-beat cross is a fast combination where the cross is thrown immediately after the roundhouse kick without letting the kicking foot touch the ground. This technique improves speed and fluidity between strikes.

What is the focus of round three in the workout?

Round three focuses on more advanced techniques like the cross-liver shot-hook combination, uppercut-hook-cross-elbow combination, skip knees, and a jump knee to the head, enhancing both power and agility.

How does the workout help with developing both power and agility?

The workout combines powerful techniques like heavy punches and kicks with more agile movements such as jump kicks, spinning kicks, and quick transitions between strikes. This balance helps build strength, speed, and coordination.

What are the main techniques included in round four?

Round four includes complex combinations like the sidekick into spinning sidekick, cross into spinning crescent kick, jump front kick into roundhouse kick, jab into stomp kick, jab into spinning heel kick, and the 720-degree jump kick.

How does round five differ from the previous rounds?

Round five is a freestyle round where participants are encouraged to combine all the techniques learned throughout the workout. This allows for creativity and personal expression while maintaining the intensity of the session.