Kickboxing Cardio and Back Strength Workout :Increase Endurance and Build Muscles

Kickboxing Cardio and Back Strength Workout :
You've been probably not expecting this kind of workout ,but i'am telling you if you're incorporating  kickboxing in your daily workouts you're missing out ! ,doing kickboxing is too much beneficial to increase your strength ,endurance and help you burn fat .
You can build up your own kickboxing routine ,you just have to know all kinds of movements then combining them into exercises deferentially .
Today we're doing kickboxing with some abs and jump rope ,plus a strength training session prepare your favorite playlist ,a water bottle and  LET'S DO IT !

Warm up (20 s) :
1-Arm circles
2-Shoulder rotations
3-Supine twist (left to right)
4-Front reach + chest stretch
5-Side bend
6-Slow high knees
7-Slow butt kicker
8-Jog in place
9-Jumping jacks

Kickboxing and cardio routine:
In this part we're doing 5 groups of kickboxing exercises,with 60 seconds jump rope ,and two abs exercises between every 3 groups ,each exercise is done to the right and the left side don't miss it !
Let's start now:

60 Seconds Jump rope 

Group 1 [35 seconds on ,10 second rest between the sides]
A-Jab,jab and cross
B-Jab ,jab ,2x upper cut

Group 2 [35 seconds on ,10 second rest between the sides]
A-Jab ,cross,jab ,2x duck ,2x hook
B-Knee,2x upper cut ,knee

Group 3 [35 seconds on ,10 second rest between the sides]
A-Knee ,2x jab ,upper cut ,2x hook

NO REST!

Abs exercises (50 seconds):
A-Bicycle crunch
B-Toe touch crunch

Water break (2-3 minutes)

60 Seconds Jump rope 

Group 4 [35 seconds on ,10 second rest between the sides]
A-Shin block (front knee),jab,cross,jab ,shin block (back knee)
B-Shin block (front knee),knee,2x upper cut

Group 5 [35 seconds on ,10 second rest between the sides]
A-Jab,cross,jab,front kick
B-Knee ,front kick ,jab,cross,jab

Group 6 [Burnout][35 seconds on ,10 second rest between the sides]
A-Jab ,cross
B-Knee

Abs exercises (50 seconds):
A-Russian twist
B-Back bow twist

Note:you can add another groups if you like ,including ,front kick ,knee,shin blocks,elbow....
it's up to you ,but for now let's jump to the strength routine.


Back Strength routine:
Now we're getting to the serious part ,in this workout we're doing back exercises with 4-6 sets each with 15-20 reps ,resting no longer than 1 minute.

Group 1 [5-6 sets,15-20 reps ,45 s to 1 minute rest]

A-Bent over reverse flyes 
Set 1,2 [Light weight]:you do a weight with at least 15 reps
Set 3,4 [Slight heavy weight]:Use a dumbbell that you can do at least 10 reps with
Set 5 [Light weight]:same as set 1 and 2


B-Barbell row
Set 1,2 [Loaded bar with minimum weight]:use a weight with controlled form ,at least 15 reps with.
Set 3 [Add 50 % - 100 %  the first ]:that mean if it's 5 kilos ,w're jumping to 7 to 10 kilos ,do at least 10 reps with
Set 4 [Add 30%-70% the previous weight]:Use a sleight heavy weight with 8 solid reps
Set 5 [Same as set 3]
Set 6 (optional) [Same as set 1 and 2 ]

Group 2 [5-6 sets,15-20 reps ,45 s to 1 minute rest]

A-Single arm dumbbell row
Set 1,2[Use a slight heavy dumbbell]:with at least 12 solid reps
Set 3,4 [Increase the weight 50 % - 100 %]:do at least 8 solid reps with it
Set 5,6 [Decrease the weight ]:do at least 15 reps

B-Dumbbell Pullover
In this exercise ,use a slightly heavy but controllable weight ,do at least 12 reps in each set .

Group 3 [4-5 sets ,15-20 reps ,45 s to 1 minute rest]

A-Pullups
Do a combination of 5 8 10 8 5 ,or you can add/subtract more reps ,if you don't see the logic in this ,
do as many reps as you can in every set ,that count as a burnout ;)

B-Dumbbells Shrugs
Set 1,2 :use a weight with at least 15 reps
Set 3,4:use a heavy dumbbell with at least 10 solid reps
Set 5,6 :decrease the weight and do 15 to 20 reps with.

Cool down:
1-Arm cross stretch
2-Wide legs forward fold
3-Downward dog
4-Cobra stretch
5-Child pose
6-Supine twist stretch
7-Neck stretches


And it's done ! ,hope you liked this routine ,i know it's a bit complicated ,but i encourage you to build your own routines ,it's better to master certain exercises then to move quickly from one to one ,get used to it ,and enjoy everything while doing your passion ,please eat healthy get lots of water ,see you next time .Peace.