Getting started with kickboxing (25 min)

Beginner 25 minutes
article rating 4.5/5 275

In this session we will work on the three basic punching movements (jab, hook, uppercut), as well as the two roundhouse kicks (low kick and middle kick). We will do sets of 1 minute of exercise followed by 15 seconds of recovery between each exercise. You'll need a punching bag, boxing hand wraps, and at least 1 metre free floor space around the bag.
A reminder about "lead" and "rear" moves:
If you're right handed, move your left leg one step forward; your left arm and leg will be designated "lead" because they're in the lead (front) relative to the other side of your body. If you're left-handed, bring your right leg forward; your right side is now your "lead" side.

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Session exercises
  • 01
    Neck joints (1 min)
  • 02
    Hips and shoulders (1 min)
  • 03
    Knee and ankle joints (1 min)
  • 04
    Plank on knees (1 min)
  • 05
    Half-squats and lunges (1 min)
  • 06
    Jumping jacks (1 min)
  • 07
    Shadow boxing (1 min)
  • 08
    Guard stance (1 min)
  • 09
    Lead arm jabs (1 min)
  • 10
    Rear arm jabs (1 min)
  • 11
    Rear arm hooks (1 min)
  • 12
    Lead arm hooks (1 min)
  • 13
    Rear uppercuts (1 min)
  • 14
    Lead uppercuts (1 min)
  • 15
    Knee kicks (1 min)
  • 16
    Lead roundhouse kicks (1 min)
  • 17
    Rear roundhouse kicks (1 min)
  • 18
    Shadow boxing (1 min)
  • 19
    Upward facing dog (1 min)
  • 20
    Downward facing dog (1 min)
  • 21
    Lower back self-massage (1 min)
  • 22
    Twist (1 min)

Coach advice

"Please pay close attention to the tips on the proper stance and safety cautions. To make sure you're doing the guard stance correctly, feel free to repeat exercise 1 several times to internalise the movement."
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