Knees, Elbows, Kicks Workout

Boxing Workouts

Somedays throwing punches feels great but there is something to be said about adding in knees, elbows, and kicks.

The Format

This workout was done with three people – one holding a kick shield for the first grouping, and then mitts for the second two grouping. You could easily do this by yourself though with a bag or with a partner. (just make sure the person holding for the combinations knows how to properly catch everything)

The Timing

There are 15 rounds in total. Each round is 2 minutes and 30 seconds with a 20 second break between each round. You can break after 5 rounds or you can simply set the clock for 15 rounds.

The Workout

Group 1: Focus on really hard kicks and punches. This is all out/knockout power. This is not non-stop kicks or punches. It is about throwing true power shots, recovering, and keeping the same intensity.

  1. Back Leg Roundhouse kicks
  2. Front Leg Roundhouse kicks
  3. Hard Left Hand (Jab)/Step Left/Hard Left Hook
  4. Hard Right Hand (Jab)/Step Right/Hard Right Hook
  5. Front Leg Front Kick, Back Leg Roundhouse, then 1/2 through, Back Leg Front Kick, Front Left Roundhouse Kick

Group 2: Have fun with the elbows. Work with landing them exactly where you want – and possibly stepping with them if needed.

  1. Jab/Cross/Cross/Jab
  2. Jab/Cross/Left Hook/Right Elbow
  3. Jab/Cross/Jab/Back Leg Roundhouse/Left Hook
  4. Jab/Cross/Right Uppercut/Left Elbow
  5. Jab/Cross/Right Hook/Front Leg Roundhouse/Right Hook

Group 3: Add in the knees like you mean it. If you are working on a bag – make sure you stick the knee in the bag vs. grazing it.

  1. Jab/Cross/Left Hook
  2. Jab/Jab/Cross/Back Leg Knee/Back Leg Roundhouse
  3. Jab/Cross/Left Uppercut/Back Leg Roundhouse
  4. Jab/Cross/Front Leg Roundhouse/Front Leg Knee
  5. Right Uppercut/Left Hook/Cross/Front Leg Roundhouse


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