EVERYTHING KWAI CHI IN ONE PLACE!

High intensity interval kicking training

Jump reverse turn kick

I recently got tendentious in both my arms from carrying around Deor and was given doctor’s orders to rest up using my arms for any kind of exercise. That made the prospect of going to the gym a bit boring. I really wanted to use the heavy bag still so I created a new program for myself which I plugged into Gymboss app on ios. The aim is to do as many of each kick or combo as possible in each 30 second timeframe. You then get 20 seconds rest in between which is long enough to throw up if you need to! The lactic acid build up is pretty severe so please only do this if you feel really comfortable doing so. If your body can’t cope, then just stop!

30s, Sprint Scissor Kicks – Switch legs as quickly as possible. Aim for 40 kicks.

Break for 20s

30s, Axe Kicks (Left leg, 20s break, and then Right leg),- Swing your leg up as high as possible and thunder down on the bag. Your standing foot should be about 45 degrees to the target. Aim for 15 kicks.

Break for 20s

30s, Hook Kicks (Left leg, 20s break, and then Right leg),- Bring your leg up with the heel of your foot closest to the target and hook your heel into the bag. Pivot your other foot 180 degrees away from the bag. Aim for 20 kicks.

Break for 20s

30s, Turn Kicks (Left leg, 20s break, and then Right leg),- Swing your knee up in the line of your target and then extend your leg out to hit the bag. Pivot your standing foot 180 degrees away from the bag. Aim for 40 kicks.

Break for 20s

30s, Side Kicks (Left leg, 20s break, and then Right leg),- Bring your knee up to your chest then pivot your standing foot 180 degrees away from the target while extending your leg out to hit the bag. Aim for 20 kicks.

Break for 20s

30s, Reverse Hook Kicks (Left leg, 20s break, and then Right leg),- Turn your head around 360 degrees to face the target and swing your heel up to hook the bag. Your standing leg will naturally pivot round on the ball of your feet. Aim for 15 kicks.

Break for 20s

30s, Reverse Turn Kicks (Left leg, 20s break, and then Right leg),- Turn your head around 360 degrees to face the target and swing your heel up to meet the bag (no hooking). Your standing leg will naturally pivot round on the ball of your feet. Aim for 15 kicks.

Break for 20s

30s, Back Kicks (Left leg, 20s break, and then Right leg),- Turn your head around 360 degrees to face the target while bringing your knee up to your chest. Push your heel out toward the bag while pivoting your standing foot 180 degrees. Aim for 15 kicks.

Break for 20s

30s, Axe Kick, Single Turn Kick Combo (start Left leg, 20s break, and then start Right leg). Aim for 12 combos.

Break for 20s

30s, Axe Kick and Double Turn Kick Combo (start Left leg, 20s break, and then start Right leg). Aim for 8 combos.

Break for 20s

30s, Turn Kick, Reverse Turn Kick Combo (start Left leg, 20s break, and then start Right leg). Aim for 8 combos.

Break for 20s

30s, Step Side Kicks (Left leg, 20s break, and then Right leg),- Take a side step toward the bag. Bring your knee up to your chest then pivot your standing foot 180 degrees away from the target while extending your leg out to hit the bag. Aim for 15 kicks.

Break for 20s

30s, Jump Turn Kicks (Left leg, 20s break, and then Right leg),- Face the bag directly. Swing your hips as quickly as possible with a knee to the chest jump. Swing your knee up in the line of your target and then extend your leg out to hit the bag. Aim for 10 kicks.

Break for 20s

30s, Double Turn Kick Combo (Left leg, 20s break, and then Right leg),- Swing your knee up in the line of your target and then extend your leg out to hit the bag twice. Pivot your standing foot 180 degrees away from the bag. Aim for 15 combos.

Break for 20s

30s, Sprint Turn Kicks – Switch legs as quickly as possible. Aim for 40 kicks.

Break for 20s

30s, Double Side Kick Combos (Left leg, 20s break, and then Right leg),- Bring your knee up to your chest then pivot your standing foot 180 degrees away from the target while extending your leg out to hit the bag twice. Aim for 10 combos.

Break for 20s

30s, Mid Turn Kick to High Turn Kick Combo (Left leg, 20s break, and then Right leg),- Swing your knee up in the line of your target and then extend your leg out to hit the bag chest height. Pivot your standing foot 180 degrees away from the bag. Switch legs and aim for head height. Aim for 15 combos.

Break for 20s

30s, Jump Reverse Turn Kicks (Left leg, 20s break, and then Right leg),- Turn your head around 360 degrees to face the target and swing your heel while jumping knees up to chest  to meet the bag (no hooking). Aim for 10 kicks.

Break for 20s

30s, Triple Turn Kick Combo (Left leg, 20s break, and then Right leg),- Swing your knee up in the line of your target and then extend your leg out to hit the bag three times in quick succession. Pivot your standing foot 180 degrees away from the bag. Aim for 10 combos.

Break for 20s

30s, Turn Kick to Jump Back Kick Combo (Left leg, 20s break, and then Right leg). Aim for 10 combos.

Break for 20s

30s, Axe Kick, Triple Turn Kick Combo (start Left leg, 20s break, and then start Right leg). Aim for 6 combos.

Break for 20s

90s Free Spar, Go crazy and try out new long combos and vent out all you have left!

I filmed all of the above after the full workout so I had pretty poor technique due to fatigue. Here are my fails:


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