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KikBoxFit — Trainer's Resource Page

Curated exercise references and class-structure templates for Hendokickboxing & Krav Maga's certified KikBoxFit trainers.

Battle Rope Exercises Body Weight Exercises Kettle Bell Exercises Dumb Bell Exercises Medicine Ball Exercises Muay Thai Heavy Bag Workouts

External reference links, opens in a new tab.

Sports Nutrition

Warm Up

  1. 3 minutes of jumping rope
  2. Warm up drill:
    • 6 arm circles forward
    • 6 arm circles backward
    • 5 second shoulder stretch each arm
    • 5 second tricep stretch each arm
    • 6 upper body rotations holding imaginary ball
    • 6 hip rotations with hands on hips, both directions
    • 6 knee rotations with hands on knees, both directions
    • 6x double shoulder-width stance, reach between legs and overhead
    • 6x double shoulder-width stance, circle arms both directions
    • Drop down to one leg while the other leg is stretched outward, face the stretching leg, hold 10 seconds, hands on the floor between legs. Repeat both sides twice.
    • Hands on floor, body shift while in double shoulder-width stance, maintain low stance, repeat 10 times each side
    • Deep groin stretch: one leg bent, other stretched out behind you, one hand on knee and the other on the floor
    • 10 deep bounces
    • Turn towards bent leg, raise same-side arm towards ceiling, look up, hold 5 seconds
    • Place both hands together and do deep pushups using legs, then repeat other side
    • Soccer kicks — low, medium, high, higher, highest — repeat other side
    • 10 sideward leg lifts, both legs
    • 10 kicking to front/back — front leg kicks forward while back leg kicks back, switch sides and repeat
    • 10 hip rotations near wall, toes always pointed up, repeat both legs

Workout Format — Adults

30-Minute Small Room Training

  1. Initial warm up
  2. 1 lower body workout
  3. 1 upper body workout
  4. 1 core workout
  5. 1 lower body workout
  6. 1 upper body workout
  7. 1 kickboxing workout

1-Hour Big Room Training

  1. Initial warm up
  2. Cardio running workout
  3. 1 upper body workout
  4. 1 lower body workout
  5. 1 core workout
  6. 1 upper body workout
  7. 1 lower body workout
  8. 1 core workout
  9. 1 upper body workout
  10. 1 lower body workout
  11. 1 kickboxing workout

Workout Format — Kids

30-Minute Small Room Training

  1. Muay Thai Creed
  2. 10 burpees
  3. 15–20 push ups
  4. 20–30 sit ups or leg raises
  5. 20 roundhouse kicks
  6. 20 teep kicks
  7. 20 jab, cross, hook
  8. 20 upward knee
  9. 10 horizontal elbows
  10. 10 cutting elbows
  11. 2 minutes focus mitt training

1-Hour Big Room Training

  1. Muay Thai Creed
  2. 10 laps around room
  3. 10 burpees
  4. 15–20 push ups
  5. 20–30 sit ups or leg raises
  6. Rope climb, swing, rings, trampoline, and handstand against wall
  7. 2 cartwheels each direction
  8. 20 roundhouse kicks
  9. 20 teep kicks
  10. 20 jab, cross, hook
  11. 20 upward knee
  12. 10 horizontal elbows
  13. 10 cutting elbows
  14. 2 minutes focus mitt training