Well, if you’re really BRAND new, meaning: you’ve never really done kickboxing besides maybe a few classes, AND, you haven’t done much exercise (either EVER or just LATELY), then you’re in a unique position, and you need to train specifically for your “class”.

#1- You don’t need to get much exercise at first.

You need to build into it slowly.  AND, you’re going to need to take more time reading over the combination at the start of each round. If its going to take you a REALLY long time to discern how to throw the techniques, then set your round timer for 4 minutes instead of 3.   This way you won’t be stressed or rushed.  You can take your time really going over the combination.  However, there’s not a whole lot of reasons why you need to “really get the combo down”, because the very next training session, you’re going to be doing completely different combinations, and you’re going to have to go slow again to try to learn these.

DO NOT WORRY.  You need to be slowly building into this vigorous exercise, even if it takes you 90 days to do it.  In fact, its really a great idea to take things this slow because your muscles and tendons, joints and ligaments, are going to need some time to strengthen and get used to having this kind of stress placed on them.

Also, this is a lifetime endeavor.  Exercise isn’t just for 6 months, its for forever.  If you haven’t been able to stay consistent in exercise before, then TAKE YOUR TIME getting your feet wet and building the habit.  Don’t be in a rush.   You may go through all the Workouts, numbers 1-10, and then do the 2 Formula Workouts, and then start all over at Workout #1  AND STILL BE TAKING IT SLOW.  No Big Deal.   You’re getting exercise, right?  Your body is building up strength and endurance, right?   You’re finally being consistent in a workout routine, right?  You’re accomplishing your new goal of incorporating exercise into your lifestyle, right?   Then in light of all these positives, don’t allow yourself to get stressed about not making “enough” progress soon “enough”.

A lot of these combinations are long, and even after being on the System for a year, some of the combo’s still take 2 or 3 or 4 “read overs” before you move to the bag with them.  That’s the way it should be.  If every combo was just 3 or 4 moves long, it wouldn’t be as interesting and wouldn’t build all of the skills you need.  There are PLENTY of short combos, but not all of them.


#2-  The actual Kickboxing techniques may pose challenges to you.

Even after doing this exercise for years, there’s not ONE technique that I take for granted.  I hired a professional boxing instructor to come over a few months ago (he helped train Pacquio and worked under Freddie Roach) and believe it or not, he straightened my JAB out!   I mean, come on, the Jab???   That’s the most basic and easiest of anything there is to do!   So after doing this for years, I still had room for improvement on the most basic of elements!   How much more for the Thai Roundhouse kick?   I have clients that have been training with me for a year who are still very unsatisfied with their Roundhouse kicks.  Is it any big deal?   Nope.  Not at all.  They’re still getting all the exercise they need, so their goal is being accomplished.  I have to remind them every session to not be discouraged about their poor form (I think they feel they’re letting me down by not having it down pat yet).

So, You, Mr. or Mrs. Beginner, you are in for a lifetime endeavor of constantly improving.   So, slowly but surely, look up a video on YouTube on one technique and learn the principles of it.   Then as you do your workouts, really concentrate on doing all the right stuff that you learned, and avoiding all the errors you were taught to avoid.   Then later, do the same with another technique.  And so on.  Each time you work out you are trying to improve everything you do as far as form is concerned, but NOT as far as cardio goes.

You do NOT push yourself cardio-wise on the program.  You don’t need to.   If you try to max out your cardio after a year, what are you going to do the next year?  And the year after that?  And the year after that?   You will be in a vicious cycle that will end in frustration, injury, sickness, and overtraining.   You only need to be in good enough shape to perform the 6 heavy bag rounds for 3 minutes each, and at whatever pace is appropriate for that session (depending on when you last ate, how you’ve been feeling, how much stress you are under, how your nutrition has been lately, and many other factors).

On a heavy bag, the rounds are tough, it doesn’t matter who you are.  You won’t need to “push” yourself because the very act of performing the combination is going to be pushing you to your limit automatically.   It is never easy.   Its not like most types of exercise where you have to keep building and building and adding in more and more workload to stress your system and cause your body to adapt.   The act of performing these combinations will do all of that for you, without you even thinking about it.  You may not understand this now, but once you have been on the System for a while you will see what I mean.   You’re never trying to “max yourself out”, you’re just focusing on doing the techniques as well as you can, recovering from those techniques and maintaining a vigilant guard, and recomposing yourself as quickly as possible to be able to ward off your opponent’s counter-attack, and or mount your own attack again.   As you get really good and in great shape, the footwork  and head/body movement before and after each combination is going to be adding a lot to your “workload”, so instead of you concentrating on “Oh, man, I’ve really got to push it!”, you will instead just be focused on imagining as realistic a fight scenario as you can and attacking/defending to your best ability.



As you are a beginner, take your time to know the individual techniques of each combination.   Your initial goal should simply be to do the workout every other day.   Once you’ve got that down pat, THEN you start honing your technique, but give yourself a 90-day break-in period where you resign to NOT be frustrated about doing anything wrong.   After that first 90 days, start trying to minimize your mistakes and errors in form, but again, slowly but surely, not all at once.   To make sure your form is as good as can be, think about these things as you’re executing the combo:

1.  Am I telegraphing what I’m about to do?

2.  Where am I open as I throw this technique?  What should I be doing to minimize how my opponent might try to strike me as I throw this?   Where is the hand that I’m NOT throwing with?  Is is sagging down low, or am I able to throw my punches starting from my hand at guard position?

3.  As I’m backing away from the bag after my combo, how well am I prepared for my opponent to rush me, try to take me down, or start throwing punches at me?

4.  Am I throwing my punches at the right level?  Is my jab too low, not really at the opponent’s face?   Is my shovel hook really in the opponent’s floating ribs or liver?   Or are all my punches just kind of at the same level, with no distinction in where they should be landing?  (Common problem with EVERYONE I train)

5.  Am I leaning too far forward or off to the side so that if I miss I’d really be vulnerable?  Am I not in good enough balance to throw something else or something different if I needed to?   Am I relying on the bag to catch my weight instead of relying on my own balance?

Looking over many websites and discussion forums, one can see that America is on the search for the perfect exercise program.   And with so many to choose from, the task is rather daunting.   Or perhaps you should create your own…. Or go to a personal trainer and have him or her design one specifically for you.    Even then, how do you know it will really work out for you?    Many routines are simply much too intense.   They may be fine for the first several weeks or so, but for a lot of people, doing a ton of exercise and not getting the proper rest and recuperation in between sessions can lead to what’s called “overtraining”.   Put simply, overtraining is your enemy in exercise.

There are many articles already written about overtraining, its symptoms, and how to recover from it, so I won’t go into detail here.   Suffice to say, when you are in an “overtrained state”, you lose your motivation for working out, you become susceptible to injury and sickness, and your results hit a brick wall or worse, reverse.

So as you go on the search for “your perfect exercise program”, do not be lead into the belief that “the more, the better!”, because quite often, the opposite is true.   In fact, for the average person, and this is going to be a “groundbreaking revelation” for many because you simply do not hear this ANYWHERE, but I’m going to give you one of the core truths:   you should aim to do the LEAST amount of exercise that you can still make gains with.

What does this mean?   Well, for starters, lets say that its your first week in the gym.   Most people will jump right in on a program that has them doing “3 sets per bodypart”, eg.  3 sets of bench press (for chest), 3 sets of lat pulldowns (for back), 3 sets of curls (for biceps), etc.

The truth is, while you’re a beginner, you could actually be getting the same results from just ONE set of each of these exercises!    Why do more if all you’re doing is increasing your recovery time, muscle soreness, and energy output?

Or lets say you’re doing a “group cardio class”, and it lasts for one hour.   If its your first class, you’re going to be maxed out after 20 minutes, and the rest of the time you’re going to simply be pushing your body past what it has the capacity to recover from.

Ok, so far this has been “theoretical”, as most people aren’t doing their first workout or taking their first class.   Yet, you need to keep this principle in mind.   You should NOT be doing more work than you can recover from properly (unless you simply LOVE exercise, and can’t get enough of it, AND you’re taking in plenty of nutrition, AND getting adequate rest).   So, how can you use this advice?   Well, three ways come to mind:

1.  When you’re just starting out, or switching to something new, G O   S L O W .   Take your time building up your capacity for this new endeavor.   Exercise should be a habit you’re building into your lifestyle, not a “6-week hurry up and get fit blitz!”    Pushing yourself too far, too fast, too soon will eventually have the negative effects of injury, sickness, overtraining, or loss of energy and desire for exercise.   You want to avoid this.

2.  When your choosing your exercise modality, eg. “what your gonna do”, don’t just ask around willy nilly for everybody’s advice and what they “like”.   Most people have no idea what is going to be right for you.   YOU need to be your own “exercise director” in your life.   If you don’t know much, take the time to learn a thing or two from respected professionals who aren’t simply trying to get rich off of your desire for a better body.   Watch out for those who promise outlandish and quick results.    Look for something that is going to “respect your body” and not push you too hard too soon.   Guru’s like to have their egos stroked by having the “hardest program”.   Big deal!   You’re not looking for the “hardest”, you’re looking for what is going to keep you healthy and fit for the rest of your life.    Beware of quick fixes.

3.  Listen to your body.   How do you feel after that exercise you just did:   completely worn out or “energized”?    If the former, then maybe you need to taper back just a bit.   Have your results stagnated?   Then maybe you’re pushing yourself too hard and too frequently.    You have to find the right “workload” for yourself.   This gets adjusted 2 ways:   training less frequently, or doing “less work” (fewer sets, less weight, less time, less “volume” (number of exercises performed).    Don’t just keep pushing and pushing to hammer your body into submission.   Try to do the LEAST amount of work required to accomplish your goals.   This way you’re working efficiently, scientifically, and retaining your enthusiasm so that your program can endure for many years.

Well, this article has only served to “set the stage” so to speak because certainly MUCH more can be said.   And much more WILL, so stay tuned for future articles.

All the best!    Go slow.   Use Science.   Develop a LIFESTYLE of fitness.

This workout has the following combinations (each one being followed by a “tip” if necessary):

 <Round 5>
10.  Jab, Right Low Kick, Jab, Cross, Left Low kick, 
      Jab, Cross, Hook , Right low kick
Ok, this one is pretty self-explanatory, but it kind of has a “flow” to it:
you’re throwing a punch, then a kick,  but each time you kick you are alternating legs.
And each time you punch you are adding an extra punch:  ie. one punch, kick;  two punches, kick;  three punches, kick.     Then repeat.
<Round 6>
16.  Jab, cross, duck under to side, cross, hook
So you’re throwing a jab followed immediately by a cross.  As soon as your cross hits, you are imagining the opponent throwing a hook, and you are ducking under that hook- moving to the outside of it, and firing a return cross then a hook.
<Round 7>
46.  Hooks or Kicks
Choose whichever you want to work on.  Either throw hooks (to body, head, mix ’em up, whatever);  or decide that you only want to practice KICKS this round.   Sometimes I like to do all push kicks (cause its such a good quad workout), or I’ll just mix it up and practice really laying into the bag with my shin while being keenly alert to the fact that the opponent is probably going to punch at me.   Don’t get sloppy with your hands and defense.   After the kicks, be ready and try to recover back to fight stance and guard QUICKLY!
If you have been wanting to practice spinning back kicks, or any other type of kick that I don’t have in the combinations, then this is a great time to do it!
 <Round 8>
32.  Switch kick, right cross, left hook, switch kick
Make your switch kick fast and snappy.  You don’t want to telegraph the fact that you’re doing a switch kick by putting too much time in between when you switch your feet and execute the kick.
As soon as you land, make sure you’re in a good fight stance (good guard up), and that you’re at the right distance for your right cross.    If your distance is off, keep practicing with where you need to be as you either execute or recover from your switch kick so that you’re at the perfect distance for that cross.
Then, top if off with another switch kick.   The two switch kicks take a lot of energy (in my opinion).
<Round 9>
52.  Rear push kick, front push kick, rear low kick, rear push kick, front knee,   right cross, left hook
I like to use my bag that swings a lot for this one because its very satisfying to have the bag swinging back at you when you deliver your switch kicks and knees.
Throw that rear push kick, as the bags swings back, hit it with your front push kick.  Keep a great guard up, and throw that rear leg low kick.    Recover from that and deliver another rear push kick, and when the bag swings back, be in a very solid stance so that your front knee technique stops the bag (as if the opponent was rushing you).   And then simply:  Right cross and left hook.    Make sure you’re at the perfect distance to throw that cross/hook.   Don’t allow yourself to be too close to the bag so that your cross is squashed up.   You want full range on that bad boy!
<Round 10>
53.  Right cross, step in front upward elbow, spinning back fist right/then left, right cross, rear knee, knee, knee, right cross, knee
Ok, here’s where people need help!
Right after that right cross, the opponent is throwing a rear hook at you out of a defensive/panic reaction to your punch.   Instead of merely putting your left hand up to block it, you’re actually cutting off his power by moving inside his hook and sticking a nice upward elbow into his chin.
If he gets his hook off, at least your hand/arm is up blocking as a natural byproduct of your upward elbow.   But its gotta be done quickly after your cross.
Then, you’re really close to your opponent, and you decide to get cute with a spinning back fist.   After it hits you spin to the opposite side and hit him with another one.
Without letting up the pressure, you bang him with a right cross, then a rear knee, two more knees in succession after that, and then pummel him with a right cross and another knee.
This one is a doozie!
What gets tricky here is the footwork.    After your spinning backfists, you may need to step left just a little bit so that you have a better angle on your right cross.
When all is said and done, don’t just walk away from the bag.   Keep a VERY alert guard and expect him to rush you, or try for a takedown.    You need to be on high alert, keep your hands in his face and back away ready to control his head, and/or throw a front or rear knee to interrupt his takedown attempt.   (Where the head goes the body will follow)

This is just a short article/collection of ideas on what really takes place during the workouts, and some tips you can incorporate to help bring your game up to the next level.

1.  Tip #1 – The way I like to really work my time/schedule during the workout is as follows:

While the initial 2 Stretching Rounds are going on, I don’t take the rest period.  I stay on “Seated Stretches” for not only the 3-minute round, but also the 1-minute rest until “Round 2:  Standing Stretches” starts.

When the bell rings after Round 2, I stay on “Standing Stretches” until the bell rings for “Round 3:  Dynamic Stretching”.    But the Dynamic Stretching is pretty tiring, so I DO take the one minute rest period from this point on.

Tip #2:   If you’re new to this whole thing, you might try setting your Timer for 4-Minute Rounds, and taking one whole minute to really go over the combo and practice it paying attention to where your body should be, your feet should be, etc. during every strike.    You don’t need to do this, but if you’ve never done anything like this before, it may help you not be so stressed trying to learn the combo while the time is rapidly ticking away from your 3 minutes.   However, if you’re not in great shape, just keep it at 3 minutes because you don’t want quite as much exercise until you’re well acclimated to a vigorous workout.


Tip #3:   If you’re very advanced, here’s how to actually get more shadowboxing in without adding to your workout time:

After every combo, as you’ve moved away from the bag, practice head movement/slipping/blocking/bobbing/weaving/ducking/… you name it!

Then throw the combo again, then back out, work on foot movement, slipping, etc. all over again, then throw the combo, and so on and so on….

Sometimes, when you’re just too tired to throw, just work on these types of shadowboxing techniques until you have enough energy to throw again, or until the bell rings.


Tip #4:   {Deleted.  Wasn’t important enough to waste everybody’s time with… you can thank me later!}


Tip #5:  A ShadowBoxing Substitution Drill – 

There might be something special you really feel you need to work on…. for me its slipping, head movement, etc.   Soooo… right now, I’m making a lot of my “Round 4:  Shadow Boxing” actually be evasion drills.   Very specifically, here’s what I’m working on right now:  I’ll do 6 “ducking” from a fight stance, orthodox.  Then 6 in Southpaw.   Then 6 “Slips” orthodox; then 6 Southpaw.   Then 6 Bobbing/Weaving, both sides again.   Then 6 “Laybacks”, both sides.   These are all just little drills/movements to help ingrain these relatively unpracticed movements into my muscle memory.

Sometimes I will put a rope across the “gym” and practice slipping under while shadow boxing for the whole round.

Take something you really need to work on in your Shadow Boxing, and use “Round 4” as a really-focused practice session for it.   Maybe its simply footwork.   Maybe its defence/blocking.   If it would help, write down specifically the movements you want to do, and then read them over as you’re working this round.

What I plan to do is get much more proficient at the above, and THEN start adding in offensive strikes after each of the movements.   Instead of getting so frustrated not being able to bob/weave/slip/duck and strike at the same time, I’m just breaking it into small bite-sized bits that I can slowly perfect.   This is a lot better than simply neglecting your weaknesses because  “its too painstaking to work on them”.   Believe me, this removes all the frustration and stress from not being able to perform at the level I want to be at, and I’m sure it will work for you as well.

Last tip for Shadow Boxing Round:   when you’re on Youtube or similar and find new techniques or methods you want to practice, you can use Round 4 for it.   As long as you’re practicing something, then more or less you ARE shadowboxing, so go for it.   Do whatever you like or need here.

There are a lot of kickboxing routines, programs, and DVD’s out there… how does one know which one to choose?

Let me start with this broad sweeping statement:

If all you are looking for is a good cardio workout, then I think ANY of the workouts or DVD’s can be a suitable choice.

Exercise is so important.   THAT you do it is more important than HOW you do it.   If you find something you like and it works for you, then more power to you.   There is no reason to pit one program against another.  The worst thing that can happen is someone talk you out of something you enjoy and are getting benefit from.

This program differs from cardio kickboxing in that you’re making impact on a heavy bag for every strike, and therefore have the weight/resistance of the bag pushing back on you with as much force as you’re putting into it.     So for me, you get a lot better bicep/tricep/shoulder/chest workout when your arm is slamming into a 100 lb bag than you would just striking the air.

When you do a Push Kick with all your strength, your quads are really going to get worked having to push that heavy bag away from you.

When you twist in with a hook punch to the body, your abs and obliques are really going to feel it as 100 lb bag is pushing back against you.

Plus, its more fun to train authentically.   You’ll get a lot of satisfaction throwing an effective combination at the bag, one that looks like it could really take care of an opponent, versus just punching out to the right side and flicking a  kick in the air before you go into a squat, come back up and do it again.    Again, not to knock any other exercise programs…. they’re ALL good and worthwhile, but this program is cardio AND resistance.    Regular cardio kickboxing does have one advantage, however:   it is done without a heavy bag!   So that means ANYwhere, and that’s great.   But there really is a “night and day” difference between the two, so much so that they probably shouldn’t even be compared – they are two separate types of working out.

The “Kickboxing At Home”  method of training may be too rough for some people.   Your shins might hurt hitting the bag.   You might scrape your elbow, or hurt your wrist.   Plus, some people just feel too violent hitting something; they’re more of a calm, peaceful type of person.   This type of realistic fight-scenario training may make them feel uncomfortable…. so it may not be for everybody.

If you don’t do this program, just do something you enjoy.   I can’t stress that enough!    Its HARD to exercise consistently, if you do something you don’t enjoy it makes it twice as hard!

Get out and ride a bike; play tennis; play basketball;  just get out there and get your body moving.   Its all good!   THIS program was designed as a systematic way to ensure that you get your exercise in consistently, that’s its effective as possible, and that you’re accomplishing all aspects of fitness in the same training session:  strength, cardio, and flexibility.


Working out at home on a heavy bag can be very difficult, and not for the obvious reason that its a tough workout.

There is a larger reason why most who attempt to get on a heavy-bag kickboxing regimen fail; in fact, its a compound reason made up of the following:

A. Not knowing what to do during the round. Should I punch? Should I kick? How many? What type- a jab? a hook? a straight? Then what?  Am I doing too much of the same thing?

B. Not finding effective or interesting combinations. If all you’re going to do is circle around the bag and throw a jab, and then a jab/cross, and then a kick every now and then, you are going to get bored- and quickly! You may be able to hang in there for a week or two, or three or four, but long term you are most likely doomed to failure.

C. Spending your energy on figuring out what to throw next, instead of on the action of working out. Not only do you feel drained by having to figure out what you’re going to do next, but what about the next round? And the next round? And the round after that? And after that? etc. Can you imagine the mental fatigue you’ll feel after doing this workout after workout? Its draining and it causes people to lose interest and they eventually quit.

D. Doing the same few things over and over again. Here’s what normally happens: you show a guy 15 things to do and tell him to work out. The next time he does it, he can only remember 10. Then the next workout he can only remember 8. Pretty soon, he finds himself just doing the same 5 things over and over again, and they eventually get so imprinted into his workout habit, that he finds himself completely bored with the same tired old handful of techniques or combinations, realizes his routine is going nowhere, and quits.


Using this system vs. using the heavybag on your own is equivalent to using an exercise bike vs. taking a spinning class.

An exercise bike can be SOOOO boring, and very few that are purchased ever get used more than a dozen times.   It sits there taking up space in your home, and the intention is always to start up on it again – usually “tomorrow” – but that honest intention never gets followed through on.

But from what I hear about Spinning Classes (never taken one myself) is that they are exciting and fun (although I really can’t picture that!  although I believe those who tell me so).

And that is because the instructor is taking something so boring, and so monotonous, and injecting it with life, and motivation, and music, and variation.   If a person could take a Spinning Class in their own home, they might actually use their bike more often.

Having the Workout System is bringing that “class” right to your heavy bag.   The “class” is pre-programmed for you.   It is all thought out.  It is always different.   There is always variety.   You’re never stuck in a rut or bored.   The difference is night and day.

If you follow the Kickboxing At Home Workout System….

– and use the Round Timer

-And take your one-minute rest periods

Then you will easily have the best workout you’ve ever had.   I think you’ll even like it more than a Group Class.    Its actually more fun, and all the things a teacher would have you doing during a group class that you really don’t feel like doing-  ARE GONE!     You don’t need them so you don’t need to feel guilty about not doing them!   You’re accomplishing all your fitness needs simply by executing the combinations.   I’m very excited about being able to bring this awesome Program to you!    I know you will love it!   Have not met (trained) anyone yet who did not think it was the best way to workout they could possibly conceive of.   I don’t mention this fact in my “ad”.   I always want to “under-sell” it and then have the person be surprised at how awesome it is!   Its just more fun that way…..

I hate running.  I can’t even force myself to go on a jog anymore.   Haven’t been able to do that for many years…. its just too arduous, too boring, plus it gives me shin splints and I believe it can put a real pounding on your knee joints and back.

As much as a hate running, if you were to throw a football and tell me to run after it and catch it, I would take off like a gazelle and sprint after that ball with all of my might!   There’s no way I’m going to let that ball hit the ground without catching it!   Plus, its fun to try to make a difficult catch.   There’s a great sense of satisfaction when you are able to do something well, like making a difficult play.

So, how does this relate to exercise?

Well, I won’t even go on a slow jog, but I WILL run after a football as hard as I can, even over and over again, and I will LIKE it???     Something doesn’t seem to make sense…

The difference is, in the latter example, I’m focused on the ball, on the play, and on the performance of making a catch, and doing everything in my power to ensure the ball doesn’t hit the ground.

In a “jog”, or exercise for exercise’s sake, the focus is on the energy expenditure, on the endurance of the uncomfortable, on the discipline to force yourself further and further, and coercing yourself to do something you dislike.

“Why be a lifelong exerciser if it forces you to do something you hate all the time?”

Usual answer:  “because its a must if you want to be fit and healthy.”

Well, after 20 years of going to the gym, or trying to force myself to workout at home, I finally came to the realization that I just can’t keep the consistency up that I need to really make lasting progress.   I have a lot of self-discipline, but not enough to keep forcing myself to do what I hate over and over, several times per week, month after month, year after year.

What is the solution?   To find a way to exercise doing something you WANT to do!

I noticed when I was doing my kickboxing classes, that time was flying by and I wasn’t dreading the exercise.   I would even look forward to the class!

You might also have something you particularly enjoy, like tennis, or canoeing, or skiing, for example, but the difficulty lies in trying to make that a CONSISTENT activity.   It is really hard to coordinate that for 3 times per week.   Tennis requires having a suitable schedule for your partner.  Canoeing and skiing take too long… you can’t get those done in under an hour.

Enter home workouts.   Working out at home is convenient, you can always do it, you need not rely on any other human being.    The only other missing ingredient is the CONTENT of this home exercise system.   Are you going to be doing something you hate?   Are you going to have to force yourself into it?   If so, your chances of keeping this up for the rest of your life are very slim.   We gravitate away from things we don’t like, and toward our true desires.   Trying to work out of harmony with this principle sets you up for frustration and failure.

Enter Kickboxing.    Its fun.   You don’t have to concentrate on exercise, just on your form and technique.   (If you don’t know any technique, get on YouTube and learn how to do the basic punches and kicks from respected professionals.)    Now you’re exercising very effectively, you’re learning something, and chances are you are going to really enjoy it!

Enter “The Kickboxing At Home Workout System”.      Now you’ve got ALL the elements of a successful training regimen lined up:   you’re at home (convenient); you’re doing something you like (kickboxing); and you have the entire program completely automated to make it easy to stick with (consistent).

If you don’t enjoy exercise very much, its probably because you’re doing something that’s a chore, and not something you desire to do.  Life is too short to spend too much time engaged in things we hate.   If you have not been able to stick with a workout program, don’t despair and give up.   This system may be just what you’ve been looking for!    There’s no books, no videos, no teacher to have to follow, just a very clean and simple program that tells you what to do each and every round for a 10- round training session.   No pushups or jogging.   No mountain climbers or burpees.    Just good clean fun:  punching, kicking, throwing elbows and knees, moving around the bag.   This is suitable for the beginner (who at least knows how to punch and kick), all the way up to expert.   Believe me, even a professional fighter who owns a fight gym has purchased this system to use in his classes!    Yet, its simple enough for a housewife who wants to shed pounds and get in shape to use- WITH NO MODIFICATION NEEDED!

If you’re told to throw a “Rear push kick,  front push kick,  flying knee,  right cross,  left jab,  and rear roundhouse kick”,  then you’re going to do that combination the same as a training fighter would!    Why not?    Who says just because you’re not trying to learn how to fight that you shouldn’t be training effectively too?    Everybody deserves an awesome workout, and everyone can use this system the same way:  to the best of their ability.

You have nowhere to go but up.   You’ll constantly be improving.   Your “flying knee” will get better, your “Superman Punch” will get better.   Who cares if you can’t throw them worth a dang when you first start?   Neither could I.   Now both of mine are pretty good.   Its fun improving and learning how to do things more effectively.    All of this focus on doing the combinations TAKES THE FOCUS OFF “EXERCISE” and puts it back on the “football”.    Now you’re having fun.   Now you’re learning and improving.   Now you’ve got your own new hobby at home that gets you in fantastic shape, strengthens your bones, muscles, joints, and cardio, works your core, slims your waistline, burns excess fat, and builds a new skill.

If you hate what you’re currently doing for exercise, get on this program!   You will never look back.   (Except to gloat!)

Q.  What is the difference between this program/system and some of the others out there, like “Insanity”, “P90X”, etc?

A.   One thing I’m sure about is that those programs DO work, and I think they’re great, especially for people who are not able to hang up or access a heavy bag.   If you’re already on one of those programs, you may want to just alternate this training method with your other program and do both.

The primary difference, besides the “Kickboxing At Home” program being full of such variety, is that you’re not doing any exercises (besides stretching) that are simply EXERCISE.      By that I mean, “exercise for exercise sake” is simply finding ways to push your body that force you to use a lot of energy (and will power).   For example, squatting down low and jumping up in the air is exercise to force your quads to work, and with each repetition your quads are getting more and more fatigued and it becomes harder to catch your breath and push through “the burn”.   That is not at all fun; there are only so many “sessions” that I’d be willing to push myself to do that before I start making excuses about why “I need to miss my training today”.    Only the most motivated and self-disciplined will be able to use a program like that long term.   (However, if you ARE very self-disciplined, and love exercising, then those types of programs are really good.)

Now, compare that to how our legs might get used in the “Kickboxing At Home” program…   We have a round where you’re executing a push kick, or two.    Instead of thinking about how uncomfortable your quads are feeling, you’re now just simply concentrating on following the timing of the bag, and judging the distancing required, and making sure your stance is balanced, and trying to perfect your technique of putting the most energy into the bag (making your kick the most effective).    You’re also thinking about defense (what reaction the opponent might make), you’re working in whatever punches are in the combo, you’re perfecting your footwork and mobility, …..  a bunch of stuff  OTHER  than just thinking about burning out your quads!

The same could be said about every other muscle group, including your cardio.    At no time during the workout are you concentrating on “exercise”;  instead you are simply performing the given combination.   All the focus is on the technique, the combination, and the elements that make up the 3-minute round, eg. the footwork after each combination, moving around the bag, keeping your hands up and ready to respond to the opponent’s movements (or the way the bag is swinging).

While focusing on something else  (being “in the moment” of the fight during the round),  you achieve your goal along the way as a natural byproduct.

The “Kickboxing At Home” method is not just a “program”, it is also a “system”.

The “Program” is each of the individual workouts, so technically you’re doing 12 different “programs” on 12 consecutive training sessions.

The “System” is the way the 12 individual workouts or “programs” are put together with the understanding of how each affects the whole,  and the entire philosophy behind this method of training.    There are many, many elements all working together here,  from the timing of the rounds,  to the use of a round timer,  to the reasoning behind the order of exercises, the number of rounds, the rest periods, the necessity to be free of distraction during the training sessions, and so on.

It might sound complicated, but to the end USER of the system it is quite simple:   you just take your workout page/program for that session, place it where you can refer to it, and follow along.   No thought required.   So much thought went into the DEVELOPMENT of the system, that in order to USE  it no more is required, that’s why I believe this might be the only comprehensive system of its kind available anywhere.    There is nothing to choose during the workout, no options, no decisions to make; yet, in spite of those “restrictions”, you actually come away with MORE variety than you could have ever gotten through various “options”!

This lack of thought and decision-making by you is one of the reasons you will get such a powerful anti-stress, anti-anxiety and anti-worry effect from the exercise session.    You will never feel more stress-free than at the end of your workout session!    This effect is able to be achieved by the system because of the countless “trial runs” and tweaking over months and months and months of constant use and refinement.    This was not a “product” created to be marketed and sold.   This was a private system and method used with myself and my clients that simply became too good to keep private!

This is a no-hype zone;  you will always be told the truth here because I’m not looking to get a million “buyers” (although that does sound pretty good now that I think about it!).   I’m looking to get as many people exercising as effectively as possible and to have their lives be benefited as a result.   I KNOW  for a fact that this system will do it,  and if you get on the program you will never again have to worry about your exercise program being the right one.   You WILL get results.   You WILL get more fit.   You WILL get stronger.   You WILL  get healthier.   You WILL have a better body to grow older with, increasing your enjoyment of life.   You WILL have less stress and anxiety.   You WILL feel good about yourself.   You WILL  have fun.   And you WILL  learn how to use your body more effectively, move with better balance, and be more athletic and prepared for life.

Here are a few simple tips I give others (and myself) about how to really maintain CONSISTENCY in an exercise program.

Rule #1.   Don’t fool yourself.

If you’re not maintaining as regular of a workout schedule as you might like, write down or mark on a calendar every time you work out.   Then you can look back over the previous month and see just how many times you actually did.   Sometimes it might feel like every other day you’ve been doing your exercise, but when you see it written down, you realize its only been averaging twice per week.


Rule #2.   Don’t procrastinate.

If you have a choice to workout today or tomorrow, always choose today.   You never know what might happen tomorrow.   You could have something come up, you could have a headache, you may not have been able to fuel your body up enough, you might be too tired, …. the list could go on and on.

The easiest way to make sure you get  THREE  sessions in per week is:  don’t put it off.   Even for a few hours.    Sometimes I might be ready to workout in two hours, and someone might call and say, “Hey, you wanna work out later with me?”.     Experience has taught me to always WORKOUT SOONER RATHER THAN LATER.      I’ve been burned many times by delaying a workout only to have something come up to prevent that later workout.


Rule #3.   Pick a frequency that’s right for you.

Don’t think a certain number of times per week is right just because you read it in a magazine article somewhere.   It all depends on YOU.    How much are you eating?   What else are you doing that’s taxing your body.   If you REALLY need to lose weight, then maybe 3 sessions of kickboxing per week, along with 3 days of walking or something else to keep your metabolism up is best suited for you.

If you’re a construction worker whose lifting heavy items all day long and stressing your body (especially your joints), then maybe two days per week is best.

The point is, there is a correct amount for everybody, or should I say “every BODY”,  depending on the person’s needs and circumstances.    You don’t want to do too little, but truthfully, too much is probably the worse of the two.


Rule #4.    Don’t get sick or injured.

Injury prevention is Job #1 when training, so always be “safe rather than sorry”.   An injury can derail your workouts, and therefore your results, for weeks or even months.

Also,  your immune system takes a dive for the  12 hours or so after a hard workout, and slowly recovers from there.    After  training,  make sure you focus on recuperation.   Don’t go visit a friend in the hospital; if someone else is sick, don’t get around them.   Getting “under the weather” can steal many days from your workout routine, so protect your health and your vitality to your best ability.


Rule #5.   Stay with the program.

Don’t try to make any modifications unless you really have a good reason.   One of the keys to the power of this system is its mindless simplicity.   If you have to constantly be thinking of what you’re going to change, what you’re going to keep, how long you’re going to make your rounds, whether or not you’re going to use a round timer, etc, etc.,  it  adds a lot of thought and decision into a plan that did not require it of you.   This causes stress, steals some of the fun, and can derail your path.    Don’t do it.

Just show up in your training area, and after getting your timer and music hooked up, look at your workout sheet and just begin“Round 1”, which is Seated Stretches.    Its SOOOOO easy to begin this way, and once you’ve begun, the rest is a cake walk!

Another very important aspect of “staying with the program”, is the REST between rounds.   This cannot be stressed enough.

If you are trying to multi-task between rounds (like checking your phone for messages), then you are not on “the program”.   The Program calls for complete rest between each round, which also means letting your mind take a break.   Just get water, walk around and catch your breath.   This is the ONLY way to experience the powerful stress-reduction effect of this program.   If you can reduce your stress, you’ll feel much more refreshed after your workout,  much more at ease, and with much less on your mind in the form of worries and anxieties.

When this takes place, it makes you look forward more to your workouts.   It helps you recover most completely, and it helps you feel better about yourself and life.    And because of this,  its much easier to stay consistently involved in your program!    If you do not follow this advice, then your workouts can become just another “thing” you have to try to cram into your already busy schedule, and that’s FAR different than the overall goal we’re trying to achieve:   optimum health, strength, vitality, resilience,  and peace of mind.

Good question!  {Edit:  the article was written before the videos were made}

Wouldn’t it  SEEM like making this into a  video course would be the best idea by far?   In fact, with 12 different workouts to go through, if it were on video, I might be able to sell it for a lot more money!   (How much would a 12-DVD set go for?)

Well, it may SEEM to be a good idea, but there are a couple reasons which ACTUALLY make  a DVD format inferior for THIS program, and here they are:

1.  Its difficult to watch a video while training.    Your eyes absolutely have to be trained on the heavy bag the ENTIRE round!

Even if you have a great place to play the video/DVD,  it would require you to look in the wrong direction, and you would be developing a terrible fight habit.   The bag is swinging and moving all the time.   When it does, THAT’S your opponent!   You need to be thinking about how you need to move your body in relation to this moving oppenent.   Glance away for a second and that could be the end of things.

On this program, that would GREATLY decrease your focus, increase your risk of injury, probably pull one of your neck muscles, cause bad habits in your form and lose your focus on your opponent alone!   Believe me, if it were better to be in DVD form, that’s exactly the form you’d be seeing it in!   I mean, why wouldn’t we have done it that way if it were a superior way to deliver this program?   Its so easy to just have someone hold a phone camera up, upload the videos to Youtube, and then embed them in my site!   So, since I’m not doing that, there must be a good reason.   There is:   Its not good to look at anything other than your bag the entire 3-minute round.   Its crucial.

2.  For you to develop a whole new lifestyle of exercise and fitness, what you do has to be SIMPLE.

Its not easy to always have to fool with a dvd or video.   If you need to stop it or pause it, or adjust anything, its very hard to do with your boxing gloves on.  Now all the sudden your timer keeps ticking away, and you’re still fooling with the machine.  You’re supposed to be walking around during the one minute rest, but now you’re standing still in front of the TV or computer.   What should have been your rest period and downtime, is spent fooling with something.   This is NOT part of the program.   The one-minute rest period is the time for you to REST, clear your mind, relax, catch your breath, get water, etc.   A video can’t fit in with this.    Time flies by when you’re in a training session; there can be NO complications.

You’ve got ONE sheet of paper with your workout on it, you take your ENTIRE one-minute rest, then when the 3-minute round starts, you walk to the paper, quickly read the combo, and just do it!   Its SO much easier, SO much more effective, there is NEVER a problem or delay, NEVER any stress, and your workouts will be smooth, hassle free, and fun!


“Is there ANY reason a DVD format might be advantageous?”

Answer:  Yes, there is.   It would be good for beginners who might not really know how to best perform some of the techniques, or how they might flow, or how to stay in a good fight stance the entire round, or if they are confused about what a certain technique actually is, like a spinning elbow.      So, if this describes you, what are you going to do?

Possible Solutions:

Hire someone to give you a few personal lessons of instruction on how to execute basic moves.

Watch YouTube videos of experts demonstrating these techniques (like Bas Rutten, for example).

People will hopefully start contributing their own videos of themselves performing the combinations right here at this site.   This would make it really easy to see exactly how to perform the entire combo.

Be a life-long learner.   No matter how long it takes you to learn to perform these techniques well, you are still accomplishing your goal every workout along the way:   You are getting in shape.   Your body is getting stronger.   Your cardio is increasing.   Your balance, and flexibility, and stamina, and coordination is improving.   Who cares if it takes you 2 years to master your Muay Thai roundhouse???    That’s what these workouts are for:  to practice.    As you practice an amazing thing happens:   you get an awesome workout!    You just can’t lose.

WE  PROBABLY  WILL  HAVE  VIDEOS….but they will just be part of the site, and won’t be part of the actual program or system.  {Edit:  go to our Youtube channel and you will see our Instructional videos:  Kickboxing Workout # 1 Instructional Video – YouTube  }

The intention of the site is to help people in every way with their new exercise program, and to that end, we will try to achieve the goal of having video clips of every combo being performed.   This will either be by us, or by users who are submitting their own videos of themselves performing the combos.   {Video submission tip:   make them brief – just doing the combo 1-3 times}
{Edit:  Now that the videos are being made, how should you use them?  Firstly, you don’t use them WHILE you’re working out, for the aforementioned reasons.  Simply preview them, as often as you like, BEFORE you begin the workout, for example, either right before, or even the day before.  Pick up any tips and technique instruction you can, get a “feel” for the combination and the flow of things, and then when you get to your bag you’ll have something to go on.
If you’re a complete beginner, you may get a LOT out of the instructional videos.  If you’re more advanced, you may get an idea, a correction, or perhaps even be able to think of an improvement.  Either way, the videos are there for your edification.  Use them or don’t use them, at your own discretion.  Enjoy!}