Kettlebell Kickboxing Workout

Tamsen Butler
Small kettlebell

Combining kettlebells with kickboxing creates a challenging workout that can help push your cardiovascular stamina to the next level. Use a light kettlebell to make this a cardio workout or use a heavier kettlebell for strength work or to replace your regular circuit workouts.

Beginner's Workout

This workout is appropriate for exercisers who have very little knowledge of kettlebells or kickboxing, or who haven't exercised in quite some time. Start with a lighter kettlebell (around 15 pounds) and increase as you start to feel stronger. Always start any workout with a warm up to avoid injury and a cooldown and stretch afterward. Take breaks as needed during this workout.

  1. Holding the kettlebell in both hands in front of your chest, squat down and then as you come up, kick your right leg forward.
  2. Repeat Step 1, but with the left leg.
  3. Repeat Step 1, but with the right leg kicking to the side.
  4. Repeat Step 3, but with the left leg.
  5. Repeat Step 2, but with the right leg kicking behind you.
  6. Repeat Step 5, but with the left leg.
  7. Repeat the entire sequence above seven times.
  8. Place the kettlebell on the floor in front of you.
  9. Hop from side to side, using the kettlebell as your center point. Hop for 60 seconds, staying light on your feet.
  10. Hold the kettlebell with both hands close to your chest with your elbows bent.
  11. Lunge your right leg laterally, squatting into a low position as you swoop the kettlebell in a "u" shape under your bellybutton and then back up to your chest.
  12. Repeat Step 11 on the left side. This movement mimics the "bob and weave" found in combat sports.
  13. Repeat Steps 11 and 12 for 60 seconds.
  14. Position yourself for a sit-up with the kettlebell grasped in both hands, close to your chest.
  15. Do a full sit-up, but on the descent, twist the kettlebell from side to side as you lower to the mat. Do this for 60 seconds.
  16. Place the kettlebell on a table or platform that is a little lower than waist-height.
  17. Slowly, and in a controlled manner, extend a right front kick with the kettlebell as your target. You should not actually connect with the kettlebell; it's merely your target.
  18. Repeat Step 17 for seven more reps before doing the same with the left leg.
  19. If you feel up to it, go through this entire sequence again, starting with Step 1.

Advanced Workout

If you have experience with proper techniques for both kickboxing and kettlebells, and you have good endurance, try this advanced workout. Do this workout up to 2-3 times a week, using a heavier kettlebell (at least 30 pounds) for most moves and a very light kettlebell (around 5 pounds) as needed. This workout counts as a strength workout with a little cardio mixed in.

Safe Movements

The importance of proper form can't be over-stated with this workout; sloppy form may result in injury to the lower back, knees, or elsewhere on the body. Start with a warm-up and end with a cool down and stretch, and rest as needed during the workout.

  1. Holding the kettlebell in front of your chest with both hands, drop into a squat.
  2. Push back into standing in an explosive movement pushing the kettlebell overhead.
  3. With the kettlebell overhead, do a front kick with your right leg.
  4. Repeat the sequence above with your left leg. Do each side's sequence for two minutes each.
  5. Do 60 seconds of kettlebell swings (proper form presented in video below).
  6. Drop down to push-up position, with one hand on the kettlebell. Alternate hands on the kettlebell with each push-up. Do this for 60 seconds.
  7. Do two minutes of alternating one-armed kettlebell swings.
  8. Holding a light kettlebell with your right hand, find a target on the wall (such as a clock, sign, or mark). Standing far back from the wall so you don't make contact, use this target for weighted punches with the right arm. Do this for 60 seconds.
  9. Repeat Step 8 with your left hand.
  10. Go through and do this entire sequence up to three times total.

Challenge Yourself

Both kettlebells and kickboxing are fitness protocols that many people are intimidated by - combine them both, and you have a workout like no other. Get ready to challenge yourself with some intense exercise, but if at any time you feel pain or over-exerted, back off the workout and go into cool down.

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Kettlebell Kickboxing Workout