Control your breathing and get ready for round 2. Stand up tall and breathe in through your nose and out through your mouth. Round Kick x1 Round Kick x2 Round Kick x3 Round Kick x4 Round Kick x5 Round Kick 圆 Round Kick x7 Round Kick x8Īt the end of your set of eight kicks per leg, take a minute to rest. Try to get all the kicks completed in three (3) minutes. The movements are performed per leg before moving on to the next set. Here is the technique for a rear roundhouse:įor this round, focus on striking the punching bag with as much power as possible, rather than placing an emphasis on speed. The first round will be only a round kick in a progression style. It’s best to perform dynamic stretches in a warm-up and save static stretches (non-active movements) for your cool down. These leg exercises help engage your muscles and can make kicking to head height possible with enough practice.Īll of the stretches in this warm-up are dynamic stretches, which means they actively engage your muscles and prepare them for a workout. Questions such as how do I make my roundhouse kick stronger? and what muscles do roundhouse kicks work? are partially answered with dynamic stretching. Switch to your left leg and continue for another 15 seconds
Swing your right leg laterally side to side as far as you can for 15 seconds Hold for 10 seconds and release back into a high plank before repeating once moreįace your punching bag and put your hands on top of the bag High Plank and Downward Dog (30 seconds):ĭrop into a high plank position with your arms extended and hands firmly on the groundīreathe in and push your hips up and back to come into a full downward dog position, keeping your knees slightly bent Stand tall with your feet double shoulder-width apartīend down towards your left side with your right leg extended on its heel Keeping your feet together, jump forwards and backward Jump up and down slightly as if you were jumping ropeīring your feet together and jump slightly from side to side Warm Up (2 minutes) Light Jump (10 seconds):
Push yourself to kick as high as you can while retaining your form, but work where you’re comfortable. There are three (3) levels for the kicks in this 10 minute workout: leg height, rib height, and head height. Your leg muscles are larger than your arm muscles, and a progression workout like this one will allow you to work your muscles synergistically. This will be a short two round kicking workout, but the kicking strikes will slowly increase as the workout continues.
In 10 minutes, this kickboxing workout is going to condition your legs like you wouldn’t believe.
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