Extreme Kickboxing

For the first 5 minutes I just marched in place. On days that I really want to get a great arm workout for the punches I would use a light weight in my hands. Feel free to do that.

Wasn’t able to find any music to pump into the video so you are left with my breathing and the music from my phone. Feel free to just turn off the sound and use your own music to motivate you.
Circuit 1-3
You will be following each exercise all the way down this page once through and then repeating that same order 2 more time.

Jumping Jacks

Duck and Dodge

Sidestep Kick

  • Stand with feet shoulder-width apart, elbows bent, fists in front of chest.
  • Step left foot in as you shift weight onto left leg and kick right leg directly out to right side, foot flexed.
  • Return to start.
  • Do  1 minute. Switch sides, repeat.

Jab and Cross Combo:


  • Stand with your left leg about a foot in front of you with both knees slightly bent. Bend your elbows so that your fists are just below your chin.
  • Punch your right arm straight out as you shift your weight to your back leg. Come back to starting position.
  • Go straight to CROSS


If your right foot is in front, your left hand does a cross.

  • Stand with right foot forward in fighting stance.
  • Turn left foot, knee and hip to the right at the same time, followed by the left shoulder and left arm.
  • Twist your forearm so your fist is horizontal at full extension; don’t lock your elbow.
  • Recoil and return to fighting stance immediately.
  • Repeat Jab and Cross for 1 minute

Tip: The force of the cross originates from the hips. By using your core, you’ll pack a more powerful punch.

Front Kick to Back Kick

  • Stand with feet shoulder-width apart, knees and elbows bent, hands in a fist below your chin.
  • Bend your left leg and lift it so that it forms a 90-degree angle.
  • Extend the lower part of that leg and kick it out in front of you, keeping your knee slightly bent. (Imagine kicking a door shut with your heel.)
  • Lean forward as you lift your left leg back and bend your knee.
  • Kick that leg behind you so that it forms a straight line with upper body.
  • Bring it back to a bent position and repeat front and back for 1 minute

 Hook and Upper Cut


  • Stand with feet shoulder-width apart, knees and elbows bent, hands in a fist below your chin.
  • Turn your torso slightly as you punch your arm in a hooking motion so it’s parallel to the floor.
  • Come back to start and go right to uppercut.


  • Drop your right hand slightly and bend both knees, then twist your hips to the left as you thrust your right fist straight up and slightly forward with knuckles facing the ceiling and palm facing body.
  • Keep your left fist by your face.
  • Recoil immediately and return to fighting stance.
  • Repeat Hook Uppercut for one minute

Tip: To generate more force, drive the punch from your legs up. Don’t punch up beyond the tip of your nose.

Jumping Jacks

Duck and Dodge

Jab and Cross Jump Switch
Do you same Jab and Cross combo as before except this time jump in place and switch directions.

Hook and Uppercut Jump Switch
Do the same Hook and Uppercut cambo as before except this time jump in place and switch directions.

Knee Up

  • Stand with right foot in front of left.
  • Arms reaching above in front of you.
  • Act as if you are grabbing someone’s shirt and pulling them in towards you
  • Bend your left leg and bring the knee up with power.
  • Repeat one minute on one side and then move to the other.

Great job!! Alright don’t forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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