Increase Your Muscle Power with This Beginner’s Kickboxing Routine

Feel stronger, more powerful and more in control of your body with these beginner-level kickboxing moves.

As always, safety is key. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

As you move through this workout, keep your elbows and knees slightly bent.

Squat and Jab Combination

Stand with your feet spread hip-distance apart. Bend your elbows and raise both fists to about chest-level. First, bend your knees and slowly sink down into a squat. Squat 2 times. Then, extend your right arm across your body to jab toward the left side of the room. Next, bring your left arm across to jab toward the right side of the room. Perform 2 jabs with each fist, alternating sides each time. Repeat the squat and jab combo 5-10 times.

Make it more challenging: Move through the squat and jab combo at a quicker pace.

Side Kicks

We recommend that you wear shoes with a good grip and perform these moves on a surface that you can grip.

Stand with your feet spread hip-distance apart. Bend your elbows and raise both fists to chest-level. First, step your right foot to center, beside your left foot. Then, shift your weight to your right leg as you slowly kick your left foot out toward the left side of the room. This is a low kick, so maintain the right range of motion for your body. Next, bring your left foot down and step back to center, then step your right foot out again. Repeat the moves to perform 5-10 low kicks on the left, then switch to the right side to perform 5-10 low kicks on the right.

Front Kicks

Stand with your feet in a comfortable position, no greater than hip-distance apart. Bend your elbows and raise both fists to chest-level. First, take a step forward with your right foot. Then, raise your left knee and kick your left foot forward. Next, step your left foot down, then take one step back with your right foot. Repeat 5-10 front kicks with your left foot, then switch to perform 5-10 front kicks with your right foot.

Throwing kicks and punches is a fun way to stay strong and fit at any age, but it may be especially beneficial for older adults. Find out why.

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