Kickboxing workout plan suitable for women

Women might think that workouts Kickboxing Kickboxing might not suit them or could be hard and not fit their fitness level, but there are ways women can do kickboxing easily and safely.

Also, women don't need a partner for kickboxing. You can just kick in the air. Kickboxing is a full body workoutthat works arms, legs, and core.

Moving fast in kickboxing helps pump blood and activate key muscles in the body, which boosts your body's processes. Metabolism, and thus burn more calories, and get rid of fat.

In this article, we'll go over some kickboxing exercises you can do at home without a partner.

Kickboxing workout plan suitable for women

You should do these exercises in a continuous circuit style. Also, you’ll need a couple of light weights, as they help activate muscles and improve focus on your strikes.

You should do this circuit at least 3 times a week. Each exercise below needs 15 minutes. Move from one exercise to the next without resting. Repeat each exercise 2-3 times.

1. Jab, Cross, Bob and Weave Exercise

• How to do the exercise

1. Start standing with your feet a little wider than shoulder-width apart.

2. Step your left foot a bit in front of the right, angled slightly to the side.

3. Hold light weights in your hands and raise them in front of your face.

4. Extend your left hand forward and keep your right hand by your other cheek.

5. Twist your torso to pull your left hand back next to your cheek and stretch your right hand forward.

6. Rotate your torso back to the starting position, this time with your fists close to your cheek.

7. This counts as one full rep, you can do full reps for 15 minutes.

2. Sit Up with straight punches exercise

• How to do the exercise

1. Lie on your back while holding light weights in your hands.

2. Keep your feet shoulder-width apart.

3. Start by bending your knees and plant your feet firmly on the ground.

4. Bend your elbows and bring them close to your chest, holding the weights tightly.

5. Push your core muscles to lift your upper body, sit on your butt, push your left elbow in front of your chest, and the other elbow next to your cheek.

6. Return to the starting position.

7. Push your core muscles to lift your upper body again, sit on your butt, push your right elbow in front of your chest, and the other elbow next to your cheek.

8. This counts as one full rep. Repeat the reps for 15 minutes.

3. Jab, Hooks, Snap-kick Exercise

• How to do the exercise

1. Start by standing with your feet wider than shoulder width.

2. Hold light weights and place your hands in front of your face.

3. Push your left hand forward in front of your chest, keeping the other hand near your cheek.

4. Bend your left arm at a 90-degree angle, keeping going until it reaches your other hand by your cheek.

5. At the same time, rotate your left foot to turn your right hip forward.

6. Kick your right leg up high.

7. Slowly lower your right leg back down to the start position.

8. Repeat on the other side. Each repeat counts as one set.

9. Do this for a full 15 minutes.

4. Reverse Lunge with Plyo Knee Exercise

• How to do the exercise

1. Start by standing with your feet shoulder-width apart.

2. Hold light weights in your hands.

3. Place your right hand up in front of your chest, and your left hand down.

4. Step your right foot back, bend the knee and balance on the toes of your right foot.

5. Bend your left knee while keeping your left foot firmly on the ground.

6. Lift your left foot and jump high with your right foot, switch your arms with the left up and the right down.

7. Step your right foot back again to return to the starting position.

8. This counts as a full set, repeat the reps for a full 15 minutes.

You can do each of the four exercises above for 15 minutes each to get a full hour of kickboxing training. This is ideal to do for 1 hour, three times a week at least.

Article source:- 1.