6 Kickboxing and Circuit Training Exercises

Hey, I’m Mike Zhang and my good friend Mike Durst will be doing today a typical fighter weight loss circuit training program.

This workout will be done for 6 minutes and if you want to make it a little harder, you just have to repeat it back to back for 2-3 sets.

Kickboxing Strength and Conditioning Circuit

CLICK HERE to watch the video.

#1 – Burpee Box Jump

Begin in a standing position. Jump, get into burpee position, then jump into the bench. Return back down and repeat the movement.

Burpee Box Jump

#2 – Single Arm Bench

Lie on your back on the bench, with your head lift off and legs are on the floor. Hold the dumbbell with one hand, then lift your arm. Bring it back down and repeat the movement.

This exercise engages your core to stabilize your muscles as you press. It stimulates a punch because when you throw a punch, your core activates your muscle in the upper body. It’s very important to move your body halfway off the bench when you do this exercise so that you have to engage the core to stabilize yourself.

Single Arm Bench

#3 – Kettlebell Swing

Begin in a standing position, with the kettlebell on hands. Bend through the hips, then swing the kettlebell from between the knees up to above the shoulder height. Repeat the movement.

Kettlebell Swing

#4 – Ab Roll – Out

Begin in a plank position, with the ab roller on hands. Slowly roll up, then roll down to start position and repeat the movement.

This exercise stabilizes your entire body, keeping your back in neutral. Move only with your hands and your upper body shouldn’t. It looks so easy, but it’s one of the most difficult exercise that you can do.

Ab Roll – Out

#5 – Thrusters

Begin in a standing position, with a dumbbell in each hand. Bend your arms and place the dumbbells on your shoulder. Squat down as deep as you can, return back to start position and press your arms overhead. Repeat the movement.


#6 – Medicine Ball Slam

Begin in a standing position, with medicine ball on hands. Slam the ball as hard as you can, catch it and repeat the movement.

Medicine Ball Slam

Start off with 1 set performing each exercise for 45 seconds with a 15-second transition phase/rest. You can progress by completing 3 sets and you will get a 20-minute workout.

If you want to torch off your stubborn belly fat, then check out the Kickboxer Abs program.