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Kickboxing Drills for Bootcamp: “3 Body Rips, 3 Roundhouse Kicks”

August 24, 2022
3 minute read

I’m not a HUGE fan of Kickboxing sessions in Bootcamps, I much prefer boxing because it’s a lot safer and more controlled. However, I don’t mind adding a few kicking drills to the workout if they are safe and controlled and that’s where this workout comes in.

Now just a few things to note here

A: If you’re a Personal Trainer and you’re going to start using boxing in your sessions, I strongly recommend at minimum you complete a Boxing CEC course teaching you the appropriate techniques. You may even want to take your training deeper and do a few 1 on 1 sessions with a registered Boxing Coach.

B: This drill also involves kicking, so if you’re going to use it, I strongly recommend at minimum you complete a Kickboxing CEC course teaching you the appropriate techniques. You may even want to take your training deeper and do a few 1 on 1 sessions with a registered Kickboxing Coach.

C: This drill involves using a “Kickshield”. I prefer using “Kicksheilds” to “Thai Pads” when it comes to Kickboxing in Bootcamps. You can checkout this blog to see why.

To see the drill, either watch the video below or read the written description underneath that!

At its most simple version - the drill is simply

  • 3 Powerful Body Rips (right side)
  • 3 Roundhouse Kicks (right side)
  • Repeat for 90 seconds

30 sec break

  • 3 Powerful Body Rips (left side)
  • 3 Roundhouse Kicks (left side)
  • Repeat for 90 seconds

Ends up being a 3min30sec drill. 

Boxer and Pad Holder would switch roles and then the drill is repeated.

A few reasons why I like this drill 

  1. The Powerful Body Rips: This is a great punch because the boxer can just put so much power behind it, which makes it fun AND a great workout. I NEVER use this punch in a cardio boxing type class where the Pad Holder is using “focus mits” because the punch is just too powerful and if the boxer or pad holder makes a slight error in judgement - there’s a high chance of injury occurring. Weras with the “sheild”, it’s hard to get wrong, which makes it a very safe punch. 
  1. The Roundhouse Kick: Similar to the Powerful Body Rips, this is a great kick because the boxer can just put so much power behind it which makes it fun AND a great workout. If the boxer hasn’t done much kicking before, this drill is a great way to introduce them to the roundhouse kick because it’s a lot slower and more controlled - the boxer can take as much time as they like to prepare themselves for the kick.

Give it a go and let me know what you think 🙂 

This is obviously only ONE drill, in a Cardio Boxing session, I recommend using four different drills, so your workout looks something like this.

60min class

0 - 10min: Warm Up / Technique 

10min- 20mins: Drill #1 

20min - 30min: Drill #2

30min - 40min: Drill #3

40min - 50min: Drill #4

50min - 60min: Cool Down 

So that way, all I really need is four different “drills”. Each drill takes about 5 minutes and is repeated twice as each partner needs to complete the drill.

If you’d like a whole heap of different boxing drills and workouts we have a course at Fitness Education Online - Boxing Workouts for Bootcamp and Personal Trainers. Click here to check it out. 

PS: If you’re a Personal Trainer and you’d like more boxing drills to use in your workouts, we have a course at Fitness Education Online - Boxing Workouts for Bootcamp and Personal Trainers. Click here to check it out. 

PPS: At Fitness Education Online, we have one of the largest Facebook Groups in the world for Personal Trainers and Fitness Professionals. Everyone in there is super supportive and we all share tips and ideas. We would love to invite you into the Group - click here to join.

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Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!


About The Author: Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year

Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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