Lower Body Burn Kicking Workout

Hey Guys,

This workout will hit just about every muscle group of the lower body, with of course a splash of core work.  Again we’re focusing on the 4 basic kicking techniques, but we’re mixing them up a bit with basic bodyweight exercises like lunges and squats for greater emphasis.  I’ve added a new exercise in here, which may look a little strange.  It’s a static hold with your legs triple shoulder width apart.  Because most of our kicking techniques focus on muscles on the outer portion of the body, this adductor hold will isolate the inner thighs and balance out all of the kicking techniques we’re working. 

Here’s the run down:

Repeat the circuit 4 times total.  Rest 10 seconds between exercises, and up to 1 minute between sets.

1. Squat – Front Kick x 20
2. Back Lunge – Roundhouse Kick x 20
3. Side Kick x 20 each leg
4. Static adductor hold x 45 seconds
5. Alternating back kicks x 40 total (20 each leg)
6. Leg scissors x 30 seconds
7. Horizontal leg scissors x 30 seconds