The Intense Kickboxing Workout for Beginners That Will Have You Dripping with Sweat

Feel like a total badass during this kickboxing workout.

With bag or without, you’ll get a killer sweat in.

Want to be immersed in a kickboxing class from the comfort of your own home gym?

Join in with members of theShapeteam and knock out this routine, filmed at theILoveKickboxingstudio in New York City.

If you’ve got a punching bag at home, great go at it.

Pro tip: Remember that horrible ex who keeps texting you?

Or the boss who loads you up with work at 5 p.m. on a Friday?

Or the person who totally took your coffee order at Starbucks?

Now’s the time to take out your anger.

(Andadd this home kickboxing workout to your routineif you need a regular stress-reliever.)

Don’t go too crazy with speed when it comes to kickboxing,formand power are more important.

Fists are guarding face.

B.Punch left hand straight forward, palm facing down, and arm extended (jab).

Then snap it back to guard face.

D.Return to starting position with hands guarding face.

Do AMRAP for 3 minutes, paying attention to form over speed.

C.Form a hook shape with left arm, thumb pointing toward the ceiling.

Swing fist around from the left as if punching someone in the side of the jaw.

Pivot on left foot so that knee and hips face to the right (left hook).

Snap arm back to guard face.

Return to starting position with hands guarding face.

Pivot on left foot so that knee and hips face to the right (left uppercut).

D.Pull hands up to guard face, and take a small step backward with left foot.

Lift right knee up, lean torso back, and kick directly forward with ball of right foot.

E.Return to starting position with hands guarding face.

C.Hop feet so that right foot is in front.

Step right foot diagonally forward and to the right with toes turned out to the right.

Then, step left foot diagonally forward and to the left, toes turned out to the left.

No need to pivot feet like in a regular jab/cross combo.

Do AMRAP for 1 minute.

Continue for 30 seconds.

B.Without switching positions, continuously throw crosses, making contact with the guard’s left glove.

Continue for 30 seconds.

Switch partners so the guard is punching and vice versa.