The kickboxing workout plan is the perfect routine for people needing a truly exhausting workout. Fighting in a ring stresses and fatigues the muscles like nothing else. The kickboxing workout routine provides an online kickboxing workout that simulates the exhaustion fighters feel when competing. Kickboxing training and kickboxing workout routines should build strength, speed, quickness, and endurance, and that is what this workout plan offers.

Kickboxing Arms and Back Workout

This program has three kickboxing workout plans. The first kickboxing workout targets the arms and back, including the biceps, triceps, lats and middle back muscles.

The kickboxing arms and back workout consists of nine exercises done in a repetition range of 12 to 20. There are four weeks. The first two weeks include three sets. The third and fourth week go up to four sets. This is done because the goal is to fatigue the muscles. Three sets is good for muscle building, but four sets really challenges a person's endurance.

The workout includes bodyweight exercises like dips for the triceps, free weight exercises like hammer curls for the biceps and machine exercises like wide-grip lat pulldowns for the lats and middle back.

Kickboxing Chest, Shoulders and Lower Back Workout

The seconds of the kickboxing workouts hits the pecs, deltoids and lower back muscles. It includes eight exercises to fully wear out the muscle groups involved.

Each week increases in difficulty. The first weeks has exercisers performing three sets of 10 to 15 reps. The second week bumps it up to three sets of 12 to 20 reps. The third week adds a fourth set so people do four sets of 10 to 15 reps. The final week is four sets of 12 to 20 reps.

Most of the exercisers in this workout are free weight exercises, such as lateral raises for the shoulders and bench presses for the chest. The workout also includes the back extension for the lower back. People can do this exercise with or without weights.

Kickboxing Legs Workout

The third kickboxing workout consists of five exercises all for increasing leg strength and endurance. Powerful kicks are a hallmark of kickboxing and cannot be overemphasized in a kickboxing workout routine.

The five exercises are a mix of machine and free weight exercises. Machine exercises isolate and strengthen muscles while free weight and bodyweight leg exercises give people strength to use their legs during activities like fighting.

Exercisers perform six sets of 10 to 12 squats. The workout also includes three to four sets of 10 to 20 reps of leg presses, seated leg curls, barbell lunges, and leg extensions.

By the end of 30 days, people using this workout should be faster, stronger and have improved stamina. The kickboxing workout program makes one physically and mentally tougher. The plan is also beneficial for people in coast guard training and can be used as a coast guard workout routine.