The Kickboxing Arm Workout You Can Do At Home
Engaging in a punch-wielding kickboxing workout offers a harmonious blend of strength and cardio. It involves utilizing the entire body to generate power through punches, engaging the core for control, and utilizing the lower body to fuel each punch. Moreover, it significantly contributes to burning calories while serving as an effective stress-reliever.
By focusing on a specific muscle group, we’ve designed a strength-focused arm workout to complement the muscle-building aspect of kickboxing. This routine not only targets the chest, back, biceps, and triceps, but also engages multiple muscles from head to toe, emphasizing speed and precision. Below, you’ll find the six exercises borrowed from Daily Burn’s Undefeated kickboxing program, to provide your fitness routine with a strength-meets-cardio workout.
RELATED: Undefeated: Kickboxing Workouts to Get You Strong
Table of Contents
6 Arm Exercises for a Kickboxing-Inspired Workout
This HIIT arm workout alternates between punch sequences and strength exercises. It is crucial to exert power behind each jab, cross, hook, and uppercut. Utilize dumbbells for the strength moves to enhance the muscle-building benefits. Perform each move in the specified order for the designated reps and repeat the entire circuit at least once, aiming for twice for maximum impact. The goal is to feel breathless by the end.
RELATED: 5 moves, 30 Minutes: Your Ultimate Kickboxing Workout
1. Jab Cross
How to: Assume a boxer’s stance with your feet staggered in a diagonal position and placed approximately hip-width apart, with your dominant foot towards the back. Keep your hands in fists near your face (a). Extend your front arm straight out in front of you for a jab and quickly retract it back to your face (b). Subsequently, punch your back arm straight forward, utilizing your hips for additional force for a cross. Swiftly return your fist to your face (c). Alternate between jabs and crosses for 45 seconds.
2. Triceps Push-Up
How to: Initiate in a modified plank position, with knees on the ground and shoulders directly over your wrists, toes tucked under (a). Ensure your elbows are held close to your sides while lowering your chest towards the ground (b). Push yourself back up to the starting position (c). Perform 8-12 reps. If capable, transition into an extended arm plank position off your knees.
RELATED: Get Sculpted Shoulders with These 5 Exercises
3. Uppercuts
How to: Begin in your boxer’s stance with your feet staggered on a diagonal, approximately hip-width apart, with your dominant foot towards the back. Keep your hands in fists near your face (a). Utilize your hips for additional force to drive your backhand upward for an uppercut punch, then promptly reset to your starting position (b). Push off your front toe and twist your hips for extra force, punching your front arm upward for an uppercut, then promptly reset to your starting position (c). Alternate between back and front uppercuts for 45 seconds.
4. Kneeling High Pull
How to: Commence in a low lunge position, lean forward at the waist, while keeping your back flat (a). Pull your right elbow towards your shoulder, then straighten your arm out (b). Alternate arm pulls for 8-12 reps, then switch legs and repeat.
RELATED: 3 Quick Triceps Exercises for Sculpted Arms
These kickboxing-inspired arm exercises not only enhance muscle strength but also improve cardio endurance. To experience the full kickboxing arm workout, perform each exercise with high-energy and focus. Incorporating these exercises into your fitness routine will lead to increased muscle strength, endurance, and overall fitness. So why not try them out and give your fitness routine a new punch?
5. Hooks
How to: Start in your boxer’s stance, feet staggered on a diagonal, about hip-width apart with your dominant foot toward the back. Hands should be in fists up by your face (a). To perform this power punch, pivot off your back foot, using your hips for extra force, and lifting your back elbow so your arm is parallel to the floor. Punch to the side, with fist facing downward. Then quickly return to your starting position (b). Repeat the motion with your front leg and arm, pivoting off your front foot, using your hips for extra force, and lifting your front elbow so your arm is parallel to the floor. Punch to the side, then quickly return to your starting position (c). Continue alternating back and front hooks for 45 seconds.
6. Renegade Row
How to: Start in a high plank position, wrists directly under shoulders and both hands on dumbbells. Your body should be in one straight line from shoulders to heels (a). Gripping a dumbbell in your right hand, pull your arm upward, elbow close to your body and bringing the dumbbell to chest height, palm facing your body (b). Place your hand back down, returning to your plank (c). Repeat the row on the left side, bringing the dumbbell to your chest, elbow in close to your body (d). Place your hand back down to the plank position and then continue alternating rows for 8-12 reps per side.
Want more kickboxing workouts? Check out Daily Burn’s Undefeated program right HERE. Start your free 30-day trial today!
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