4 Week Kickboxing At-Home Workout Plan

Here’s a 4 week at-home kickboxing workout plan that requires zero equipment! Plus, it’s designed for the absolute beginner!

This is a 4 week program with 3 workouts each week.  I’ve labelled the workouts for Tuesday, Thursday, and Saturday; but, of course, you can do the workouts whenever your schedule allows. 😊

Quick Overview.

Each workout should take 29 minutes to complete.  There’s a 10 minute warm up; and then, the kickboxing workout will take 19 minutes to finish.

The Kickboxing At-Home Workout is a 4 X 4; meaning, it’s a 4 minute round done 4 times with a 1 minute rest in between rounds. Thus totalling 19 minutes.

Each 19 minute Kickboxing At-Home Workout will consist of 4 exercises. Do each exercise for 1 minute for a total of 4 minutes.  Take a 1 minute break.

You’ll need a timer. ⏰  Just use the timer on your smart phone!!

For each workout, there’s a standard warm up.

1 min each of:

• Strides
• Squats
• Lunges
• Heels Up
• Push Ups

Then, go directly into the stretching routine.

Hold each stretch for 30 seconds.

• Shoulder stretch
• Seated twist right
• Seated twist left
• Quad stretch right
• Quad stretch left
• Hamstring stretch
• Adductor stretch right
• Adductor stretch left
• Side stretch right
• Side stretch left

Additionally, we use a numbering system at my martial arts school for our basic Kickboxing strikes.

1. Straight left jab
2. Straight right punch
3. Left Hook
4. Right Hook
5. Left Uppercut
6. Right Uppercut
7. Left Foot Jab
8. Right Foot Jab
9. Left Hook Kick
10. Right Hook Kick

 

THE WARM UP

 

Strides

This is the first exercise in the warm up.  Sometimes called “Ski poles”.  Image you’re cross country skiing!

 

Squats

Here’s a lower body exercise staple.  Keep you weight on your heels and be sure to keep your back straight.

 

Lunges

Lunges are great for building and toning your glutes!   As you bring your knee close to the floor, you want a 90 degree bend in both your knees.

 

Heels Up

Stay on your toes and bring your heels up to your hand!

 

Push Ups

An upper body classic.  Keep your abs tight and have a 90 degree bend in your elbows at the base of your push up.

 

THE STRETCH

Shoulder Stretch

Sitting down, have your hands far away from your hips and ensure that your elbows are bent as you lift your chest to the sky.  This stretches the front of your shoulders.

 

Seated Twist Stretch (Left)

Sitting down, bring your left arm across your right left leg.  Keep your back straight as you twist and turn your torso.

 

Seated Twist Stretch (Right)

Similar to before only you’re bringing your right arm across to your left leg.  Once again, be sure to keep your spine straight as you hit the stretch.

 

Quad Stretch (Left)

Lying on your side, grab your left ankle with your left hand.  Draw your left knee back as you drive your hip forward.

 

Quad Stretch (Right)

Just as before only with your right hand grabbing your right ankle.  Pull your right knee back as you drive your hip forward.

 

Hamsting Stretch

Standing up, focus your weight through your heels as you lift your hips to the sky; and then, just let your back hang.

 

Adductor Stretch (Right)

Support your weight on your hands and bring your hip to your right heel.  Try to keep both heels to the ground.

 

Adductor Stretch (Left)

Walk on your hands a bring your hip over to your left heel.  Focus on keeping your back straight and try to keep both heels on the ground.

 

Side Stretch (Right)

Bring your right foot back, and then, draw your right elbow up to the sky.

 

Side Stretch (Left)

Left foot goes back as your left elbow gets pulled up to the ceiling.

 

WEEK 1

TUESDAY

Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #1

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds – running and hitting, knees right, knees left, and running uppercuts.

Running And Hitting

Here’s a basic Boxing exercise to introduce you punching.  Always bring your hands back to your chin after you punch and be sure to keep you knees up as you do this drill!

 

Knees (Right)

Knee strikes are a devastating tool in kickboxing; plus, throwing knees are the best way to introduce you to throwing kicks!  Keep your hands up and bring your knee up nice and high.

 

Knees (Left)

Throwing the left knee strike now. Keep your hands up as you’re bringing your knee up nice and high!

 

Running Uppercuts

Similar to the first exercise from today.  You’re lifting up your knees and jogging in place as you’re punching upward.  Imagine you’re peddling a bike backwards with your hands 🤪

* Be sure to have water during your 1 minute break between rounds.  And have fun!!

 

 

THURSDAY

Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #2

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds:

• 1 duck 2 duck
• Left foot jab
• Right foot jab
• Skip knees

 

1 Duck, 2 Duck

Here we’re combining a defensive move with an offensive move.  If someone is trying to punch you in the face, just move your face!  In this drill we’re going to move our head straight down.  It’s called a duck.  Basically, it’s a lunge where you’re bringing your right knee down towards the ground.  Come up with a 1 – a straight left punch.  And then, come up again with a 2 – a straight right punch.

 

Left Foot Jab

Last day, you worked the left knee strike.  This is similar – bring your left knee up to your chest; and then, extend your leg out.  Imagine the ball of your foot going into someone’s sternum.

 

Right Foot Jab

Lift your right knee up nice and high and then extend your leg aiming with the ball of your foot towards your invisible target. Do your best to keep your left hand up.

 

Skip Knees

This one looks like a dance from the 90’s 😃

Alternate throwing your right knee and then your left knee!

 

 

SATURDAY

Don’t forget!! 😃☝️  Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #3

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds:

• Shuffling 3’s
• Shuffling 4’s
• Left hook kick
• Right hook kick

 

Shuffle 3’s

3’s are left hooks. Imagine punching someone in their right ear!  Step to the side as you punch.  And focus on making a 90 degree bend in your elbow when you’re punching.

 

Shuffling 4’s

4’s are right hooks.  With 4’s, you’re punching someone in the left ear, left side of the jaw, or the left side of their ribs.  Keep your left hand up and step side to side as you punch!

 

Left Hook Kick

Also called a roundhouse kick, imagine kicking someone in the right ear or in the right side of their ribs.  Try to keep your right hand up!!

 

Right Hook Kick

Sometimes, this is called a roundhouse kick. Try to keep your left hand up and image kicking someone in their left ear.

 

 

WEEK 2

TUESDAY

Don’t forget!! 😃☝️  Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #4

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds:

• Shuffle 1 shuffle 2
• Right side kick
• Left side kick
• Step 3 step 4

 

Shuffle 1, Shuffle 2

Stay on your toes and step in as you throw your Jab – your straight left punch, and then, step in as you throw your straight right punch.

 

Right Side Kick

Lift your right knee up to you chest and then extend your right leg out to the side.  Predominately aiming with your heel towards your imaginary target.

 

Left Side Kick

Side kicks really work your glutes!!  Focus on bringing your left knee up to your chest first before you extend your leg out.  Aim with your heel and try to keep your right hand up!

 

Step 3, Step 4

Step with your left foot and throw your left hook (3); and then, step with your right foot to throw your right hook (4)

 

* Watch the Gifs as you’re working out so you can mimic my form!!

 

THURSDAY

Remember!! 😃☝️  Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #5

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds:

• Shuffle 1 shuffle 2
• Right side kick
• Left side kick
• Step 3 step 4

1, Low 2, 1, 2

Here we have our first boxing combination. A straight left punch (1), down to a low straight right (2) to the body, into a final jab (1) and straight right punch (2).

Be sure to bring your right knee down during your low 2 😃

 

Right Knee, Right Hook Kick

Walk in to throw your right knee; and then, walk back to throw your right hook kick.

 

Left Knee, Left Hook Kick

Same as before.  Walk forward to throw your left knee; and then, walk back to throw your left hook kick.

 

5, 6, 3, 4

Here’s fun drill combining your uppercuts with your hooks.  Starting off with a left uppercut (5), into a right uppercut (6), with a left hook (3), and finishing with a right hook (4)

* Keep going!!  You’ll get tired and you’ll slow down.  That’s okay.  Just keep going.  I believe in you!!

 

SATURDAY

You got this!! 😃☝️  Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #6

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds:

• Straight right into left hook
• Straight left into right hook
• Right punch right kick
• Left punch left kick

 

Straight Right Into Left Hook

With your left foot forward, throw your straight right hand and on the retraction of that punch, throw your left hook.  Lift your right heel as you’re throwing your right punch; and then, lift your left heel as you’re throwing your left hook.

 

Straight Left Into Right Hook

Similar to before, only now, you’re starting this drill with your right foot forward.  Turn your shoulders as you throw your straight left hand; and then, follow it up with your right hook.

 

Right Punch Right Kick

While keeping your left hand up, think about trying to punch your foot; and then, try to kick your hand – that’s the kind of rhythm you want for this drill.

 

Left Punch Left Kick

Just as before, only know with the left hand and the left kick.  The rhythm of this drill out to seem like you’re running but just on one side of your body 🤪

 

WEEK 3

TUESDAY

Here we go!! 😃☝️  Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #7

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds:

• Step into right hand, left hook; step into left hand, right hook
• Jab, left foot jab, right hand, right foot jab
• Knee, knee, right side kick
• Knee, knee, left side kick

d

Step 2, 3, Step 1, 4

Combining what we did last day, we’re getting you to step with your left foot as you throw your straight right and your left hook.  Continue right away with a right step into a left straight punch into a right hook.

 

1, Foot Jab, 2, Foot Jab

Here’s a classic kickboxing combination for you.  Staring off with a straight left punch, into a left foot jab, followed up by a straight right punch into a right foot jab.

 

Knee, Knee, Side Kick (Right)

Remember, lifting up your knee is critically important for kicking.  Lift your knee, lift your knee, and then, lift your knee for the side kick.

 

Knee, Knee, Side Kick (Left)

Same thing with the left side now.  Try to always keep your knee moving during the round.  And remember, aim with your heel for the side kick.

 

THURSDAY

Here we go!! 😃☝️  Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #8

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds:

• Shuffle Left Jab
• Shuffle Right Jab
• 1, Kick, 2, Kick
• Alternating Back Kicks

Shuffle Left Jab

With your left foot forward, shuffle forward as you throw your straight left punch.  Keep your right hand up.  And then, spring back as you retract your punch.

 

Shuffle Right Jab

Keeping your feet fast, snap out your straight right punch as you maintain a right foot forward stance.

 

1, Kick, 2, Kick

Here we’re combining our punches and kicks into an endless combination.  Start with a left punch, into a left hook kick, followed by a right punch with a right hook kick.

 

Alternating Back Kicks

One of my all time favourite drills.  Start by bending from the waist. Look over your shoulder as you bring your knee up to your chest.  Aim with your heel as you extend you leg straight back.

 

SATURDAY

You got this!! 😃☝️  Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #9

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds:

• Shuffle Right Hook, Shuffle Left Hook
• Elbow Knee, Elbow Knee
• Alternating Hook Kicks
• 1, Uppercut, 2, Uppercut

 

Shuffle Hook Right, Shuffle Hook Left

This one really gets your heart racing!! Shuffle to the right as you throw your left hook and then shuffle to the left as you throw the right hook.  Stay on your toes!!

 

Elbow Knee, Elbow Knee

This is one of my favourite combos for self defense.  Throw your right elbow followed by your right knee.  Continue right away with your left elbow and your left knee.

 

Alternating Hook Kicks

Try to have at least one hand up to your chin as you’re cycling through this drill.  Do your best to kick as high as you can to get the most out of this drill.

 

1, Uppercut, 2, Uppercut

Here’s a really fun drill that totally works your core!!  Start by throwing a straight left punch.  As you throw you left punch, drop your right shoulder down to set up your right uppercut. Now, throw a straight right punch and simultaneously drop your left shoulder to set up your left uppercut.  Have fun!!

*Remember!! 😃 Working out is meant to be fun!  Don’t go too hard.  And focus on doing the best you can.  Slow and steady is the way to go 🤓

 

WEEK 4

TUESDAY

You got this!! 😃☝️  Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #10

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds:

• 1, 2, 5, 2
• Left knee into right kick
• Right knee into left kick
• Side to side 1, 2, kick

 

1, 2, 5, 2

This is a classic boxing combination and one of my personal favourites.  Begin with a straight left jab (1), followed by a straight right hand (2).  Next, drop your left shoulder for left uppercut (5); and then, finish with a final straight right hand (2).

 

Left Knee Into Right Kick

Try to skip into this one! And be sure to keep your right hand up!

 

Right Knee Into Left Kick

Just like before, only with the left knee into the right kick.  It’s all about going directly into the kick after you lift your left knee!

 

Side To Side 1, 2, Kick

As you shuffle side to side, you’re going to be hitting a kickboxing combo.  Shuffle left into a left punch and then shuffle again into a right punch and a right kick.  Directly shuffle to the right with a right punch and then finish with a shuffle left punch and left kick.

 

THURSDAY

Here we go!! 😃☝️  Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #11

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds:

• 1, 2, 3, 2
• 1, 2, 10
• 2, 1, 9
• 2, 1, 9, 1, 2, 10

 

Boxing Combo 1, 2, 3, 2

Here’s a classic boxing combination.  Starting off with a Jab (1), then a straight right hand (2), into a left hook (3), followed up by a final straight right (2)

 

Kickboxing Combo 1, 2, 10

This is a classic kickboxing combination starting with a Jab (1), then a straight right (2), followed by a right hook kick (10)

 

Kickboxing Combo 2, 1, 9

This kickboxing combo is a bit more obscure but still fun to do!  It starts off with a straight right hand (2); then transitions to a straight left (1). The key thing it to pull your left leg back as you’re throwing your 1.  This gives you more power for you final strike.

You finish with a left hook kick (9)

 

2, 1, 9, 1, 2, 10 Super Combo

Here’s our 6 strike super combo!!  We’re combining the two kickboxing combinations to make a final super combo!

 

SATURDAY

It’s time!! 😃☝️  This is your last workout in your 4 week Kickboxing at-home workout plan!!

Start your workout off with the basic warm up.  1 minute each – strides, squats, lunges, heels up, and push ups.

And then go through the stretch routine.  30 seconds each – shoulder stretch, seated twist right, seated twist left, quad stretch right, quad stretch left, hamstring stretch, adductor stretch right, adductor stretch left, side stretch right, and side stretch left.

Kickboxing At-home workout #12

Do 1 minute of each for 4 rounds with a 1 minute rest between rounds:

• Running and hitting
• Knee, kick (left)
• Knee, kick (right)
• 2, 1, 9, 1, 2, 10

Running And Hitting

Let’s finish off where we started off!!  This was the first drill in our 4 week program, running and hitting.  A heart pumping drill that focuses on keeping your hands up as you punch!

 

Knee Kick Knee Kick (Left)

Remember, lifting up your knee is the core skill necessary for kicking. Lift your left knee up to your chest; and then, right away, launch your left kick.

 

Knee Kick Knee Kick

Same as before, bring your right knee up to your chest, as if you’re doing a shin block.  And then, launch a right kick right away.

 

2, 1, 9, 1, 2, 10 Super Combo

Ending things off with the super combo!! If you can do this combination, you can do any combination!