Many of us love the thought of getting a black belt in a martial art, yet it can be easier said then done as it requires an immense amount of dedication.

Founder of Sidekick Boxing, Daniel Knight knows exactly how it feels of achieving a black belt in kickboxing. Consistently training every week without missing a training session, and even after a tiring day of work.

Then six years and later your finding yourself grading for your black belt.

Sound tough right?

Well, it is like everything in life, when you want something so much, your do what it takes to achieve it.

Daniel said the recipe to success in gaining a black belt in kickboxing is simply focusing on each belt one at a time, and before you know it your in the advanced class with the brown belts and above, and these are experienced fighters too.

You can read our article about the belts in kickboxing here.

Training dedicatedly for 6 years can sound hard enough to put most people off. Not only that, we know most people would say there are no excuses in life, but sometimes other life commitments can get in the way.

So, if this is the case, and you are up for a challenge, we have put together a 4 week training program to get you as skilled as a black belt kickboxer and conditioned like a fighter.

This is the perfect program for those who would like to learn a martial art, get very fit, and don’t feel confident enough of going to a club and getting punched.

Black Belt Kickboxing Workout Program & Fitness Challenge

The 4 week workout programs seem to be dominating the landscape in the fitness world, and this one quite literally knocks the others out. Furthermore, with the fitness challenge at the end of the program, only encourages you to keep pushing yourself.

A workout program while learning kickboxing moves, it is win win. It is also designed for all levels too.

The goal after the 28 day training program is to be able to run 5k in less than 22 minutes and you can bag yourself £150 worth of gear.

Simply upload a photo of yourself and tagging us on either Facebook, Twitter or Instagram using the hashtag #Sidekickchallenge at the start of the program, and a video on the last day completing the challenge and you will win our black belt package of kickboxing equipment including boxing gloves, shin guards and shorts.

Equipment you need:

• Punch bag
• Boxing Gloves
• Trainers

The Basic Moves To Learn

As any kickboxer will tell you, the importance of the basic moves in kickboxing. We have all been there, we want to move on and learn all the flashy spinning kicks, but in reality for a kickboxing fight, unless its mastered and executed well, they are usually just party tricks.

The basic moves are:

Punches:

• Jab
• Cross
• Hook
• Uppercut

Kicks

• Front kick
• Round Kick
• Sidekick

Now we have the moves sorted, lets get started.

Practise getting in a stance and move around using the kickboxing footwork. Don’t worry about throwing a punch just yet, focus on moving foward and back moving the lead leg first, then the other leg to follow back in your stance.

Once you feel comfortable moving start punching as you move. To learn about the basic moves in kickboxing read our article here.

Running to 5k

Sorry to tell you, but as part of this program is your going to run everyday. It is all about progression and for the first week aim to run 1.5km. It might sound easy enough, but if you haven’t done any form of fitness for a long time, It will be harder than you think.

Week 1 Kickboxing Workout Program

Duration: 1 hour everyday

Warm up:
5 minutes jogging on the spot, 10 push ups, 10 squats, stretch off
2 minute Shadow Boxing

Grading Moves:

10 minutes: You can do the grading moves with or without your gloves on as do without hitting the bag.

• Jab-cross
• 2 jabs forward, 2 jabs back
• Front kick, front kick
• Step up round kick
• Front kick-jab-cross-back leg round kick

Heavy bag workout:

8 x 2 minute rounds:
Try to practice and incorporate the grading moves you have gone through. The last 2 rounds Freestyle your own Combinations. Run 1.5km to finish.

Week 2 Kickboxing Workout Program

Duration: 1 hour everyday

Warm up:
5 minutes jogging on the spot, 10 push ups, 10 squats, stretch off
2 minute Shadow Boxing

Grading Moves: 

10 minutes:

• Jab-jab
• Jab-step sweep-jab-cross-2 jabs back
• Jab-jab-step on the cross-left hook-jab back
• Jumping Front kick-hand combination-jab back

Heavy Bag Workout:

10 x 2 minute rounds
Try to practice and incorporate the grading moves you have gone through in week 1 and 2. The last 2 rounds Freestyle your own Combinations. Run 2km to finish

Week 3 Kickboxing Workout Program

Duration: 1 hour everyday

Warm up:
5 minutes jogging on the spot, 10 push ups, 10 squats, stretch off
2 minute Shadow Boxing

Grading Moves:

10 minutes:

• Jab-cross-hook-uppercut-back leg round kick
• Lead leg round kick-jab-cross-spinning sidekick

Heavy Bag Workout:

12 x 2 minute rounds:
Try to practice and incorporate the grading moves you have gone through. The last 2 rounds Freestyle your own Combinations. Run 3km to finish 

Week 4 Kickboxing Workout Program

Duration: 1 hour everyday

Now its time to level up.

Warm up:
5 minutes jogging on the spot, 10 push ups, 10 squats, stretch off
2 minute Shadow Boxing

Grading Moves:

• Jab-jab
• Front kick-jab-cross-hook-back leg round kick
• Jab-rising jab-cross over the top-back leg sweep-front hand hook-jab back
• Front kick-jab-cross-back leg round kick- land forward- Sidekick-jab back in stance

Heavy Bag Workout:

15 x 2 minute rounds:
Incorporate all of the grading moves you have been through as well as your own combinations.

The Black Belt Challenge

On the last day of week 4 aim to run 5km in under 22 minutes to win the Sidekick challenge.

Final thoughts

Workout programs have become a popular modern way of training and they can easier fit in with our everyday lifestyles. This one is extra exciting as we have included a fitness challenge which everyone loves to share their success on social media.

Good luck!

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