10 Cardio Kickboxing Drills

If you know just ten cardio kickboxing drills, you can combine them into an endless number of personal workouts or group classes. The tricky part is finding a good music mix to go along with them. While planning your workout, combine specific songs with specific drills or groups of drills. This makes it easy to keep track of where you are in your training sequence.

1. Kick circles. Kick with your front leg: front kick to 12:00, side kick to 3:00, rear kick to 6:00. Kick with your left leg: rear kick, side kick, front kick. Continue kicking this circle. Advanced students can add roundhouse and heel hook kicks, at 1:30 and 4:30 respectively.
2. Kicks on rhythm. Throw a committed roundhouse kick on the 1st and 3rd beat of each measure. You can do this with a partner who kicks on the 2nd and 4th beat of each measure. For added impact, use a heavy bag or other target. This adds valuable resistance training to your cardio kickboxing.
3. Rolling uppercuts. Standing with your feet shoulder width apart, throw alternating right and left uppercuts in rapid succession. Dip at the knees and hips to practice good form and include the legs. Do this drill for a period of time rather than a specific number of punches.
4. Progressive combinations. Start with eight, twelve, or sixteen repetitions of a punch. Add a second punch, evasion, or footwork concept and do the same number of repetitions of the two-action combo. Continue building on the combination until you've completed a four to eight motion combination. You can do this cardio kickboxing drill both right and left handed to extend the workout.
5. Rocky Balboa situps. These are full-range situps with your hands in fists next to your temples. As you reach the up position, throw a combination of punches. If you work with a partner, have the partner hold a punching mitt as a target for you. If you're experienced with cardio kickboxing, throw your combination when you're halfway up. This will keep your abdominal muscles engaged during your punches.
6. Four-step roundhouse kicks. Throw four roundhouse kicks with your right leg: one each at knee, hip, chest and head level. Your foot should touch ground between each kick. Repeat with the left leg. Alternate legs for the remainder of this drill.
7. Duck and stick. This is an exaggerated slip and counter drill. Step to the right with your right leg. Duck and roll to the right. Punch with your right hand as you return to upright. Repeat moving to the left. Keep your back straight during the duck to move the workout to your legs. 
8. Thai block leg lift. Look to your right as you raise your knee and lower your elbow. Hold your knee and elbow touching each other at waist or rib level for one beat. Return to your base stance. Repeat on your left. Alternate sides for the remainder of this cardio kickboxing drill.
9. Pyramid combinations. Choose a four to eight move combination of kicks and punches. Do one repetition on the right side, then one repetition on the left side. Then do two combos on each side, then three. Work your way up to ten combinations per side. Advanced students should then work their way back down, with one combination less each time.
10. Crescent duck. Do a crescent kick to the front by moving your right leg in a half circle with the apex around head level. Squat low immediately as your leg returns to ground. Repeat for the left leg. With a partner, you can alternate your timing so that one partner is ducking under the kick of the other throughout this drill.

Source:

"Taebo Advanced", Billy Blanks, 1998