The Ultimate Kick Workout

The following is a workout which has been incorporated in my personal training program for a number of years. It is taxing and works stamina, speed, power and conditions the exact muscles used for kicking techniques. You will need a heavy bag available, plus some lively music to keep you pumped up.

Step 1 A warm up consisting of gentle stretching of all legs muscles, lower back and torso.

Step 2
From a fighting stance, kicks are performed with the front leg without the back leg moving forward.
Side kick 15 reps (right and left) total reps = 30
Low Roundhouse kick 15 reps (right and left) total reps = 30
Rest (1 min)
Front kick 15 reps (right and left) total reps = 30
Hook kick 15 reps (right and left) total reps = 30
Rest (2min)

Step 3
From a fighting stance, kicks are performed with the front leg after scooting forward with the back leg.
Side kick 15 reps (right and left) total reps = 30
Low Roundhouse kick 15 reps (right and left) total reps = 30
Rest (1 min)
Front kick 15 reps (right and left) total reps = 30
Hook kick 15 reps (right and left) total reps = 30
Rest (2min)

Step 4
Bag work
4 minutes of side kicks with the front leg, scooting forward with the back foot. After the first 2 minutes, kicks should be done with full power. Once finished, 15 side kicks with each leg should be performed without the bag, concentrating on regaining form that may have been lost from the hard bag kicks.
Rest (1 min)
Then repeated using the front kick.
Rest (1 min)
4 minutes of low roundhouse kicks using the back leg, and striking with the shin bone as hard as possible.
Rest (1 min)
Same, but this time middle level roundhouse kicks.
Rest (1 min)
Same, but this time high level roundhouse kicks, using the bottom area of the shin.

Step 5
Standing naturally with your arms by your side, perform high roundhouse kicks to the sides, left then right, concentrating on regaining technique that may have been lost from the bag. This should be done for 3 minutes.

Step 6
Stretch as in the warm up, but this time the stretches can be deeper and for longer periods of time (roughly 40 seconds each stretch)

Finished

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