{"id":298,"date":"2022-04-09T20:40:34","date_gmt":"2022-04-09T20:40:34","guid":{"rendered":"https:\/\/lorgnon.com\/in\/kettlebell-kickboxing-workout\/"},"modified":"2022-04-13T10:39:46","modified_gmt":"2022-04-13T10:39:46","slug":"kettlebell-kickboxing-workout","status":"publish","type":"post","link":"https:\/\/lorgnon.com\/in\/kettlebell-kickboxing-workout\/","title":{"rendered":"Kettlebell Kickboxing Workout"},"content":{"rendered":"

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Combining\u00a0kettlebells\u00a0with\u00a0kickboxing\u00a0creates a challenging workout that can help push your cardiovascular stamina to the next level. Use a light kettlebell to make this a cardio workout or use a heavier kettlebell for strength work or to replace your regular\u00a0circuit workouts.<\/p>\n<\/div>\n

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Beginner’s Workout<\/h2>\n

This workout is appropriate for exercisers who have very little knowledge of kettlebells or kickboxing, or who haven’t exercised in quite some time. Start with a lighter kettlebell (around 15 pounds) and increase as you start to feel stronger. Always start any workout with a\u00a0warm up\u00a0to avoid injury and a cooldown and\u00a0stretch afterward. Take breaks as needed during this workout.<\/p>\n

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  1. Holding the kettlebell in both hands in front of your chest,\u00a0squat down\u00a0and then as you come up, kick your right leg forward.<\/li>\n
  2. Repeat Step 1, but with the left leg.<\/li>\n
  3. Repeat Step 1, but with the right leg kicking to the side.<\/li>\n
  4. Repeat Step 3, but with the left leg.<\/li>\n
  5. Repeat Step 2, but with the right leg kicking behind you.<\/li>\n
  6. Repeat Step 5, but with the left leg.<\/li>\n
  7. Repeat the entire sequence above seven times.<\/li>\n
  8. Place the kettlebell on the floor in front of you.<\/li>\n
  9. Hop from side to side, using the kettlebell as your center point. Hop for 60 seconds, staying light on your feet.<\/li>\n
  10. Hold the kettlebell with both hands close to your chest with your elbows bent.<\/li>\n
  11. Lunge your right leg laterally, squatting into a low position as you swoop the kettlebell in a “u” shape under your bellybutton and then back up to your chest.<\/li>\n
  12. Repeat Step 11 on the left side. This movement mimics the “bob and weave” found in\u00a0combat sports.<\/li>\n
  13. Repeat Steps 11 and 12 for 60 seconds.<\/li>\n
  14. Position yourself for a\u00a0sit-up\u00a0with the kettlebell grasped in both hands, close to your chest.<\/li>\n
  15. Do a full sit-up, but on the descent, twist the kettlebell from side to side as you lower to the mat. Do this for 60 seconds.<\/li>\n
  16. Place the kettlebell on a table or platform that is a little lower than waist-height.<\/li>\n
  17. Slowly, and in a controlled manner, extend a\u00a0right front kick\u00a0with the kettlebell as your target. You should not actually connect with the kettlebell; it’s merely your target.<\/li>\n
  18. Repeat Step 17 for seven more reps before doing the same with the left leg.<\/li>\n
  19. If you feel up to it, go through this entire sequence again, starting with Step 1.<\/li>\n<\/ol>\n<\/div>\n
    \n

    Advanced Workout<\/h2>\n

    If you have experience with proper techniques for both kickboxing and kettlebells, and you have good endurance, try this advanced workout. Do this workout up to 2-3 times a week, using a heavier kettlebell (at least 30 pounds) for most moves and a very light kettlebell (around 5 pounds) as needed. This workout counts as a strength workout with a little cardio mixed in.<\/p>\n<\/div>\n

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    Safe Movements<\/h3>\n

    The importance of proper form can’t be over-stated with this workout; sloppy form may result in injury to the lower back, knees, or elsewhere on the body. Start with a warm-up and end with a cool down and stretch, and rest as needed during the workout.<\/p>\n

      \n
    1. Holding the kettlebell in front of your chest with both hands, drop into a squat.<\/li>\n
    2. Push back into standing in an explosive movement pushing the kettlebell overhead.<\/li>\n
    3. With the kettlebell overhead, do a front kick with your right leg.<\/li>\n
    4. Repeat the sequence above with your left leg. Do each side’s sequence for two minutes each.<\/li>\n
    5. Do 60 seconds of kettlebell swings (proper form presented in video below).<\/li>\n
    6. Drop down to\u00a0push-up position, with one hand on the kettlebell. Alternate hands on the kettlebell with each push-up. Do this for 60 seconds.<\/li>\n
    7. Do two minutes of alternating one-armed kettlebell swings.<\/li>\n
    8. Holding a light kettlebell with your right hand, find a target on the wall (such as a clock, sign, or mark). Standing far back from the wall so you don’t make contact, use this target for weighted punches with the right arm. Do this for 60 seconds.<\/li>\n
    9. Repeat Step 8 with your left hand.<\/li>\n
    10. Go through and do this entire sequence up to three times total.<\/li>\n<\/ol>\n<\/div>\n
      \n

      Challenge Yourself<\/h2>\n

      Both kettlebells and kickboxing are fitness protocols that many people are intimidated by – combine them both, and you have a workout like no other. Get ready to challenge yourself with some intense exercise, but if at any time you feel pain or over-exerted, back off the workout and go into cool down.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

      Combining\u00a0kettlebells\u00a0with\u00a0kickboxing\u00a0creates a challenging workout that can help push your cardiovascular stamina to the next level. Use a light kettlebell to make this a cardio workout or use a heavier kettlebell…<\/p>\n","protected":false},"author":1,"featured_media":299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-298","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"_links":{"self":[{"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/posts\/298","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/comments?post=298"}],"version-history":[{"count":1,"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/posts\/298\/revisions"}],"predecessor-version":[{"id":300,"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/posts\/298\/revisions\/300"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/media\/299"}],"wp:attachment":[{"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/media?parent=298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/categories?post=298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/tags?post=298"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/lorgnon.com\/in\/wp-json\/wp\/v2\/powerkit_post_featured?post=298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}