20 Minute Kickboxing On The Floor Routine

This dynamic session is designed to elevate your kickboxing skills and sculpt your muscles, all while keeping you energized and motivated.

3 min read


20 Minute Kickboxing On The Floor Routine



Are you ready to take your fitness to the next level? Join Trainer Chaz for an invigorating 20-minute kickboxing strength class! This dynamic session is designed to elevate your kickboxing skills and sculpt your muscles, all while keeping you energized and motivated. Perfect for all fitness levels, this class incorporates a variety of floor exercises that enhance your kicking ability, strength, and overall fitness. Let's dive into the details of this power-packed workout!

Workout Length

20 Minutes

Workout Level

All Levels


Chaz Lewis

Why Kickboxing Strength Training?

Kickboxing strength training offers a multitude of benefits. It combines cardio with strength training, helping you burn calories while building muscle. The varied movements improve your agility, balance, and coordination. Plus, kickboxing is a fantastic way to relieve stress and boost your confidence.

Class Breakdown: What to Expect

Introduction: Trainer Chaz kicks off the session with an introduction, setting the stage for an intense yet enjoyable workout.

Warm-up: A proper warm-up is essential to prepare your muscles and joints for the workout ahead. Chaz leads a series of dynamic stretches to get your blood flowing and muscles primed.: 

Sidekick to Donkey Kick: We start strong with sidekicks transitioning into donkey kicks. This combination works your glutes, hamstrings, and core, enhancing your kicking power and stability.

Side Leg Pulses: Feel the burn in your outer thighs and glutes with side leg pulses. These small but effective movements help tone your lower body.

Side Leg Circles: Side leg circles target your hip flexors and outer thighs, improving mobility and strength. Chaz guides you through both directions to ensure balanced development.

Donkey Kick Pulses: Focus on your glutes with donkey kick pulses. These are great for building a stronger and more toned backside.

Sidekick to Donkey Kick: Repetition is key to mastering these moves. We revisit the sidekick to donkey kick combination to reinforce technique and build endurance.

Side Leg Pulses: Push through another set of side leg pulses, challenging your muscles further and maximizing results.

Reverse Side Leg Circles: Switching direction, Chaz leads you through reverse side leg circles. This ensures your hip muscles are worked evenly, promoting balance and flexibility.

Donkey Kick Pulses: We hit those glutes again with another round of donkey kick pulses. Consistency is crucial for muscle growth and strength.

Standing Knee Holds: Standing knee holds are excellent for core stability and balance. These movements also enhance your kickboxing technique by improving knee strength and control.

Hand-Release Push-ups: Build upper body strength with hand-release push-ups. This variation engages your chest, shoulders, and triceps more intensely, promoting better muscle activation.

Windshield Wipers: Windshield wipers are fantastic for your obliques and lower abs. This exercise helps in achieving a well-rounded core workout.

Standing Knee Holds: Revisit standing knee holds to reinforce your balance and core stability, crucial for effective kickboxing.

Hand-Release Push-ups: Another round of hand-release push-ups to ensure upper body strength and endurance are thoroughly addressed.

Windshield Wipers: Finish strong with a final set of windshield wipers, ensuring your abs and obliques get the attention they deserve.

Cool Down: Every workout needs a cool down. Chaz leads you through gentle stretches to help your muscles recover and prevent soreness.

Why You'll Love This Workout

  • Time-Efficient: In just 20 minutes, you'll get a full-body workout that targets key muscle groups and enhances your kickboxing skills.
  • Expert Guidance: Trainer Chaz's expertise ensures you perform each exercise with proper form, maximizing effectiveness and minimizing the risk of injury.
  • Dynamic Movements: The combination of kicks, pulses, and core exercises keeps the workout engaging and challenging.
  • Accessible for All Levels: Whether you're a beginner or an experienced athlete, this class is designed to meet you at your level and help you progress.

Join Trainer Chaz and experience a kickboxing strength class that will leave you feeling empowered, strong, and ready to take on any challenge. Elevate your fitness journey today!

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