The Kickboxing Calisthenics Workout

Written By: Todd Kuslikis
August 27, 2014

This guest post was written by Daniel Woodrum, creator of the Home Kickboxing Revolution.

What’s that? You only have twenty minutes before you have to get ready for work? You’re just going to skip today’s workout?

That’s such a lame excuse.

Look, I know we live in a fast-paced world where every minute is valuable, but that’s not a good enough reason to allow your health and fitness to deteriorate.

I get so frustrated when people say they don’t have enough time to exercise. You have the time, you just choose not to make it a priority. We can all salvage three twenty minute sessions in our weekly schedule to exercise. You don’t even need to hit up the gym.

It’s no secret that bodyweight exercises are a great formula for fat loss, endurance, and improved mobility. When you combine bodyweight exercises with kickboxing moves, you’ve got yourself the ultimate workout.

And that’s what I’m about to share with you, my friend.

Throw on your shorts and tank, tie your laces and get pumped up, because we’re about to burn a ton of calories in a matter of minutes.

The workout you’re about to perform is a high-density 10-minute workout that fuses calisthenics and kickboxing. It might look easy on paper, but once you go through this 10-minute circuit at full throttle, I promise you’ll be dripping with sweat and feeling crazy energized.

You’re going to work every muscle in your body from head to toe, and the endorphins you release will make you feel super confident and stress-free afterwards.

Knee Health Score 1

All right, champion… you ready?

Let’s go!

The Kickboxing Calisthenics Workout

You’re going to perform each exercise for 1 minute. The goal is to complete as many reps as possible during that minute, keeping solid form throughout. Once the minute is up, you’ll move straight on to the next exercise without any rest. Complete all 10 exercises, then, if you like, rest 90 seconds and repeat the circuit.

  1. Jumping Jacks
  2. Ali Shuffle
  3. Plank
  4. Side Plank
  5. Squat to Punch
  6. Burpee to Punch
  7. Cross-body Mountain Climbers
  8. Reverse Lunge to Front Kick
  9. “T” Push-up
  10. Prisoner Squats

Check out the video for a demo of each exercise.

Jumping Jacks

  • Stand on the balls of your feet with your feet shoulder-width apart and arms by your side
  • Jump your feet out to the sides and raise your hands over your head
  • Jump back to the starting position

Inside secret: When you bring your arms overhead, be sure to really squeeze your shoulder blades together. This allows you to work your upper back during the movement.

Ali Shuffle

  • Stand up straight with your right foot a few inches behind the heel of your left foot
  • Have your arms bent at a 90-degree angle (like when you’re running)
  • Switch the position of your feet by jumping and slightly twisting at the waist
  • Jump again to switch feet and return to the starting position

Inside secret: Be sure to not slouch over during the exercise. Keep your chest tall and drive your shoulder blades down towards your back pockets.


  • Lie on your stomach on the floor
  • Resting your bodyweight on your elbows, raise your body off the floor in a straight line
  • Keep your body straight and don’t let your hips collapse towards the floor
  • Brace your core and maintain this position for 1 minute

Inside secret: For more of a challenge, try a hardstyle plank. Squeeze every single muscle in your body while performing the movement. This will make the plank a far more effective exercise.

Side Plank

  •  Lie on the floor on your right side
  • Raise your body in a straight line with your bodyweight on your elbows and knees
  • Keeping your back straight and hips up, brace your core and hold for 30 seconds
  • Repeat on the other side

Inside secret: For more of a challenge, add punches. When in the side plank position, repeatedly punch the air in front of you with your uppermost arm. Repeat on the other side.

Squat to Punch

  • Perform a squat with proper fighting hands (i.e. hands up, elbows tucked in, fists clenched)
  • At the top of the squat, throw a jab followed by a cross (with your dominant hand)

Inside secret: Feel free to switch it up a bit and add hooks or uppercuts at the top of the squat.

Burpee to Punch

  • Start with your feet shoulder-width apart
  • Drop on to your hands and feet, then jump your feet back so you’re in a push-up position
  • Jump your feet back towards your hands and stand back up with your hands in a fighter position
  • Punch in front of you (alternating arms) for 10 total reps

Inside secret: For an extra challenge, add a push-up at the bottom of the burpee. This will really test your fitness.

Cross-body Mountain Climbers

  •  Start in a push-up position with your core braced
  • Raise one foot off the floor and slowly bring the knee towards the opposite shoulder.
  • Without letting your hips sag, slowly return to the start position
  • Repeat with the opposite leg

Inside secret: Perform this movement slowly. We’re trying to really work the core, and a slower pace will force you to engage your abs to a greater extent than if the movement is rushed.

Reverse Lunge to Front Kick

  • Perform a regular reverse lunge with your left leg
  • As you return to the standing start position, bring your left knee towards your chest and extend at the knee, aiming at an imaginary target
  • Return to the start position and repeat with the other leg

Inside secret: At the bottom of the lunge movement, do not let your knee touch the ground. This is a common mistake that I see a lot, and it puts your knee in a vulnerable position.

“T” Push-up

  • Start in a wide push-up position with your core braced
  • Slowly perform a full push-up and return to the start position
  • As you come up, rotate to one side and raise your uppermost arm towards the ceiling
  • Repeat on the other side

Inside secret: As you move into the “T” position, follow your hand with your eyes. This will help you keep your body in alignment and your head and neck in a neutral position.

Prisoner Squats

  • Start with your feet slightly wider than shoulder-width and your hands clasped behind your head
  • Keeping your elbows and shoulder blades pulled back, push you hips backward as far as possible
  • Squat as deep as possible, keeping your lower back in a neutral position (don’t round it)
  • Push with your glutes, hamstrings and quads to return to the start position

Inside secret: In order for this exercise to be effective, you must keep your elbows back throughout the movement. 

And there you have it! That’s the Kickboxing Calisthenics Workout.

No more excuses. Only results!

danwoodrumDaniel Woodrum is the creator of the Home Kickboxing Revolution. Daniel is a fat loss expert and MCTT, Master Certified Turbulence Trainer. He owns two kickboxing gyms in Charleston, South Carolina and works with hundreds of clients each week. Daniel has worked with thousands of clients, helping them transform their lives by improving their nutrition, mindset, and overall physique using his strategic kickboxing techniques.

Daniel’s youth, enthusiasm, and love for fitness has helped him connect and build trust with his clients, leading to him being the leading fat loss expert in his area.

On a mission to help transform thousands of lives across the world, Daniel has put his entire kickboxing system in an easy to follow program called Home Kickboxing Revolution. This program is the ultimate bodyweight kickboxing program that is perfect for all levels. It has a unique set-up that emulates that of an actual fight (rounds). If you’re ready to punch stubborn fat away and kick boredom in the face, Home Kickboxing Revolution would be your perfect match.

Visit for more info! <==

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Show/Hide Comments (2 comments)
  1. Onofre Neto

    Man you are made of iron, I got tired just by looking at you performing it. congrats

    • Todd Kuslikis

      LOL! Thanks Onofre. Give it a try! 🙂

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