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
- 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.
- 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.
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.
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