Can you Keep up with a Champion Kickboxer?

Written By: Todd Kuslikis
January 10, 2017

Hi Everyone!

My name is Mike Rao. I am a Muay Thai champion (TBA-SA 2011 B-Class Champion, 2014- USMTO Open Class Silver Medalist and record of 15-6-2 KO) and personal trainer. I am here to take you through a dynamic bodyweight workout that I personally use… and I challenge you to try to see if you can keep up!


There’s Nothing Like Combat Training

Boxing is often described as the most difficult sport in the world. Kickboxing adds another level of complexity, as it involves knees and kicks. Like other combat sports, kickboxers must be in great shape because their life depends on it. Every time a fighter steps into the ring, their life is on the line.

Combat isn’t like tennis, where the worst than can usually happen is losing a match. A loss in the ring can mean a serious injury — even death. It is this reason that fighters must train themselves to be in the best shape possible. They must be a perfect balance of size, strength, agility and endurance. At the same time, they also need to train psychologically, and be able to think quickly and under pressure. With that said, a kickboxer’s workout is one of the best ways to lose weight and get in shape.

Luckily, you can take advantage of the incredibly effective training methods without ever actually needing to step foot into the ring! That is because much of a kickboxer’s training is non-combative! Getting in shape to look like a kickboxer does not actually require you to get punched or kicked numerous times. Turns out, a lot of people don’t really like that.

I have developed a training method based on my ten years of experience as a personal trainer and competitor called the FSK-Method (Fat Shredder Kickboxing Method). This method is responsible for helping thousands of my clients lose weight and burn fat by boosting metabolism and triggering the growth of their fat burning hormones.

The FSK-Method Workout Breakdown

What we are going to do today is train exactly how a professional kickboxer trains/fights: 3 minute rounds, 4 rounds of high-intensity, non-stop action with a 1 minute break in between rounds.

This workout requires no equipment. All you need is some space — enough to move around, probably 10’ x 10’, a timer or a stopwatch that you can use to keep an eye on the time, and of course, your 100% commitment to the workout.

Although this workout is only 20-30 minutes long, it is important that you give it your all during the rounds to see the most results from the FSK-Method.

Warm Up

Before you start the first set, make sure you take around 5 minutes to warm up. You can complete this by doing any type of cardiovascular exercises (jumping jacks, jogging on the spot, or even going for a quick run).

Knee health score 3

Before you get into the first set, make sure you take a full break so you allow your body to become fully rested. Remember, you are going work as hard as you can for the duration shown and repeat the exercise as many times as you can.

You are about to experience why the FSK-Method is SO effective at building muscle and burning fat. If you want to learn more about it, have a look at the link at my 12-week program (FSK-12) that has changed the lives of thousands of people;!

Without any further delays, let’s get started!


The Workout

Set 1

4 rounds (1-minute break between rounds).

*Each round is 3 minutes, so you will complete this set TWO times each round*

45 Seconds – Jumping Jacks

When performing jumping jacks, make sure your arms are extended all the way, at the top clap your hands together, and the bottom clap your hands with your leg.


45 Seconds – 1-2-1-2-Sprawl

Punch the air (shadow box) with 4 straight punches (jab, cross, jab, cross), then perform a sprawl (jump up, sprawl and perform a push up). Get back up and repeat for the duration of the round! When you punch, make sure that you extend your body all the way and punch as hard as you can so you engage your whole body.


45 Seconds – 10 Bodyweight Squats/10 Jumping Squats

Perform 10 bodyweight squats: stand with your feet shoulder width apart, slowly hinge back at your hips as you lower your body into the bottom position. Focus on keeping your core and back engaged as you push your chest out. This keeps your spine neutral and prevents any potential dangerous positions.

Immediately after, perform 10 jumping squats. When you perform the jumping squats, make sure to land softly on slightly bent knees so that you don’t risk hurting yourself.


45 Seconds – 10-Pulse-Lunge Knee

Start by standing with your feet shoulder-width apart. Take 1 step back with your left leg, perform 1 lunge, pulse 3 times then with the same leg, then bring it in front of you for a knee strike. Repeat these 10 times on one side and then repeat for the other side.


Set 2

4 Rounds (1-Minute break between rounds).
*Each round is 3 minutes, so you will complete this set TWO times*

45 Seconds – Plank

Get on your elbows and toes, making sure that your back is straight so that your back and glutes aren’t up or down. When you start counting time, make sure you are engaging (flexing) your entire body. Keep your head up for the duration of the exercise.


45 Seconds – High Plank Walk-Outs

Start in a push-up position or high plank. Keeping your whole body engaged so that your hips do not sway left and right, walk slowly forward with your hands to a point where you find it difficult to suspend your body. Walk back slowly, with a focus on keeping your core stable and not wobbling. Through this exercise, focus on keeping your back straight and your core engaged as if someone were about to hit you.


45 Seconds – Isometric Sit-Up

Use something to prop your legs under (dumbbells or someone standing on your feet). Hold a sit up half way. When you hold this, make sure that your back is in its neutral position (slight curve), squeeze your shoulder blades back together, and push your chest out. Focus on staying perfectly still throughout the 45 seconds.


45 Seconds – Bicycle

Start on your back with your legs bent and raised in the air. Place your hands on the side of your head, just touching your ear. Imagine you are pedaling a bike, and bring your elbow to touch your opposite knee. Remember to keep your elbows straight to the side so that you are not cheating, and allowing your core to turn your body and not by your hand.



Mike Zhang is the founder of the FSK-12 (Make hyperlink to, the 12-week breakthrough program that has changed the lives of thousands of his clients using the FSK-Method. He is a North American Muay Thai Champion and a USMTO (National) Open Class silver medalist as well as a personal trainer with over 10 years of experience. He was Team Captain at York Muay Thai in Toronto, Ontario where he helped lead and coach a team of fighters to numerous provincial and national tournaments. He was also on his college varsity track team. He specializes in boxing/kickboxing based workouts to help his clients lose weight as well as build muscle.


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Show/Hide Comments (4 comments)

    Fantastic work outand very effective

    • Todd Kuslikis

      Thanks Andrew, I’m glad you liked it.

      – Todd

    • Mike Rao

      thanks andrew!


    Great effort and really effective

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