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The Intense Kickboxing Workout for Beginners That Will Have You Dripping with Sweat

If you missed our kickboxing workout on Facebook Live at the ILoveKickboxing studio in New York City, there's no need to worry: We've got the full workout video right here, sweaty #ShapeSquad and all. If you've got a punching bag at home, great—go at it. If not, you can still do the warm-up on your own (it's a killer) and then perform the punches and kicks as if you're beating someone up. Pro tip: Remember that horrible ex who continues to text you? Or the boss who loads you up with work at 5 p.m. on a Friday? Or the person who totally took your coffee order at Starbucks? Now's the time to take out your anger. (Want to incorporate some strength too? Next up try this kettlebell kickboxing workout.)

How it works: Do the warm-up (which you might think is the hardest part—don't worry, we were dying too). Then cue up the video and do all six rounds of kickboxing combinations along with trainer Jenna Ortiz from ILoveKickboxing. Each round is three minutes; continue performing the combination until the buzzer sounds, performing AMRAP (as many reps as possible). Then finish it up with a one-minute speed round and a one-minute partner round (if you have one). Don't go too crazy with speed—when it comes to kickboxing, form and power are more important.

15-Minute Total-Body Warm-up

- Jog (30 seconds)
- High knees (15 seconds)
- Butt-Kicks (15 seconds)
- Fast feet (15 seconds)

Upper Body

- Plank (20 seconds)
- Push-ups (20 seconds)
- Triceps push-ups (20 seconds)
- Diamond push-ups (20 seconds)
- Wide-grip push-up (20 seconds)

Core

- Hollow hold (30 seconds)
- Leg lifts (30 seconds)
- Full sit-ups (30 seconds)
- Bicycles (30 seconds)

Legs

- Squat hold (30 seconds)
- Regular in and out squats (30 seconds)
- One-handed in and out squats (30 seconds)
- 2-handed (palm to the mat) in and out squats (30 seconds)

Repeat warm-up one more time, then end with 1 minute of AMRAP burpees.

Round 1: Jab, Cross

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Punch left hand straight forward, palm facing down, and arm extended (jab). Then snap it back to guard face.

C. Pivot right foot and knee so that hips face forward, while punching right hand straight forward, palm facing down (cross).

D. Return to start with hands guarding face.

Continue doing AMRAP for 3 minutes, paying attention to form over speed.

Round 2: Jab, Cross, Left Hook, Right Hook

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a jab with the left hand, then a cross with the right hand.

C. Form a hook shape with left arm, thumb pointing toward the ceiling. Swing fist around from the left as if punching someone in the side of the jaw. Pivot on left foot so that knee and hips face to the right (left hook). Snap arm back to guard face.

D. Perform the same motion on the right side, pivoting right foot and knee so hips face forward (right hook). Return to start with hands guarding face.

Continue doing AMRAP for 3 minutes, paying attention to form over speed.

Round 3: Jab, Cross, Left Uppercut, Right Front Kick

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a jab with the left hand, then a cross with the right hand.

C. Pull left hand back next to left hip, palm facing up, then punch forward and up as if punching someone in the stomach. Pivot on left foot so that knee and hips face to the right (left uppercut).

D. Pull hands up to guard face, and take a small step backwards with left foot. Lift right knee up, lean torso back, and kick directly forward with the ball of the right foot.

E. Return to start with hands guarding face.

Continue doing AMRAP for 3 minutes, paying attention to form over speed.

Round 4: Jab, Cross, Jab, Right Roundhouse, Left Front Kick

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a jab with the left hand, then a cross with the right hand, then another jab with the left hand.

C. With hands guarding face, step left foot diagonally forward and to the left, turning toes out to the left. Swing right foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

D. Place right foot down slightly behind left, draw left knee in, lean back, and kick straight forward with the ball of the left foot.

E. Return to start with hands guarding face.

Continue doing AMRAP for 3 minutes, paying attention to form over speed.

Round 5: Cross, Left Uppercut, Right Hook, Left Roundhouse

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a cross, then a left uppercut, then a right hook, pulling hands up to guard face whenever they are not punching.

C. Hop feet so that right foot is in front. Step the right foot diagonally forward and to the right with the toes turned out to the right. Swing left foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

D. Return to start with hands guarding face.

Continue doing AMRAP for 3 minutes, paying attention to form over speed.

Round 6: Jab, Cross, Jab, Cross, Left Roundhouse, Right Roundhouse

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw two jab/cross combos, always punching right-left-right-left, and pulling hands up to guard face in between punches.

C. Hop feet so that right foot is in front. Step the right foot diagonally forward and to the right with the toes turned out to the right. Swing left foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

D. Place left foot on the ground in a right-foot-forward stance, then hop feet so that left foot is in front. Then step left foot diagonally forward and to the left, toes turned out to the left. Swing right foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

E. Return to start with hands guarding face.

Continue doing AMRAP for 3 minutes, paying attention to form over speed.

Speed Round: Jab, Cross

A. Start standing with feet hip-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Alternate throwing a jab with the left hand and a cross with the right hand without stopping to reset. You do not need to pivot your feet like in a regular jab/cross combo.

Do AMRAP for 1 minute.

Partner Drills

A. Grab a partner; one person should hold their gloves up in guard position, hands protecting face with palms facing away. The other partner will continuously throw jabs for 30 seconds, making contact with the guard's right glove, near the flat wrist area. Continue for 30 seconds.

B. Without switching positions, continuously throw crosses, making contact with the other partner's left glove. Continue for 30 seconds.

Switch partners so the guard is punching and vice versa.

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