I recently collapsed and spent a lot of time dedicating valuable square meters to exercise equipment. Fortunately, FightCamp – a home attached boxing system – has been put to good use. it renewed my motivation and took my training to the next level.

But you don’t need expensive equipment or a lot of space to work up a sweat, burn calories and train with kickboxing. One of my favorite trainers in the app, Shanie “Smash” Rusth, said that an effective kickboxing routine can be done anywhere with no punching bag or gloves required.

“Shadowboxing provides a full-body cardiovascular workout. It improves attack, defense, speed, form, technique, footwork, movement, and visualization,” said Rusth, an undefeated professional mixed martial artist and FightCamp founding coach, TODAY.

She designed this 30 minute workout to build strength and improve balance, coordination, agility, and flexibility. It also provides a great cardiovascular workout. “You will find this workout relieves stress, will increase your confidence and self-esteem, and improve your mental strength, “added Rusth. (Before you start, she shared some common mistakes to avoid while kickboxing at home Here).

The movements

Punch numbers

In kickboxing, each stroke is assigned a number. These numbers are then used to make different combinations. If you see numbers 1-6 while exercising, here is the punch you are going to throw:

1: Jab

2: cross

3: lead hook

4: Back hook

5: Lead cut

6: Back overcut

Floor exercises

Roll: Stand in a boxer’s stance and bend your knees as you transfer your weight to your back foot and rise. Bend your knees and transfer your weight to your forefoot.

Squat Kick: Stand with your feet only wider than hip-width apart. Drive your hips back while you bend your knees and crouch deeper. As you stand up and straighten your legs, straighten or kick one leg forward. Repeat the squat and step with the other leg.

Skip knee: Jump in place by hopping on your right leg and lifting your left knee towards your chest. When the knee comes up, activate your abs and push your hips forward. Repeat this process while alternating legs.

Sit-up 1-2: Lie with your feet flat on the floor, knees bent, and hands behind your head. When lifting to a sitting position, take a 1: 2 punch (push and cross), then lower your body back to the starting position.

Climber: Coming into a Plank positionPull one knee into your chest. Switch your legs in one movement while keeping your hands in the same position. You can speed up your legs to build intensity.

Right step / Left step: While standing, straighten or kick your right leg with your hips pointing slightly to the right. Put your foot back down and repeat on the left side.

Jump squats: Stand with your feet just wider than hip-width apart and lower yourself into a squat. If you get up, you explode into a jump. Land gently on your feet and then lower yourself back into a crouch to repeat.

30-minute full-body kickboxing training

This is a six-round workout. Each lap lasts four minutes with a one-minute break between each lap. Warm up your body with two minutes of jumping jacks before getting started. Each round alternates between a shadowboxing combination and a floor exercise. See Rusth demonstrate each combination in the videos below before you try it out for yourself! Get ready to sweat!

Round 1

1-2-3-4-roll-roll

1 minute: 1-2-3-4-roll-roll

30 seconds: squat kick

1 minute: 1-2-3-4-roll-roll

30 seconds: squat kick

1 minute: 1-2-3-4-roll-roll

round 2

1-2-l elbow-R elbow

1 minute: 1-2-L elbow-R elbow

30 seconds: skip the knee

1 minute: 1-2-L elbow-R elbow

30 seconds: skip the knee

1 minute: 1-2-L elbow-R elbow

Round 3

5-6-5-6-UU

1 minute: 5-6-5-6-UU

30 seconds: sit down 1-2

1 minute: 5-6-5-6-UU

30 seconds: sit down 1-2

1 minute: 5-6-5-6-UU

Round 4

1-2-1-2 slip right-slip left

1 minute: 1-2-1-2 slip right-slip left

30 seconds: mountaineer

1 minute: 1-2-1-2 slip right-slip left

30 seconds: mountaineer

1 minute: 1-2-1-2 slip right-slip left

Round 5

1-2-3-2

1 minute: 1-2-3-2

30 seconds: 2 right kicks / 2 left kicks

1 minute: 1-2-3-2

30 seconds: 2 right kicks / 2 left kicks

1 minute: 1-2-3-2

Round 6

1-2-1-2 spread

1 minute: 1-2-1-2 spread

30 seconds: crouch jump

1 minute: 1-2-1-2 spread

30 seconds: crouch jump

1 minute: 1-2-1-2 spread

Take some water. Stretch. Be proud.

If you’re new to boxing and this routine seems a little too intense, read this 20 minute routine for beginners.