Total Gym Kickboxing Workout

Punch and kick through your next workout with exercises that challenge your entire body and produce killer results, kickboxing style!


Kickboxing is a great way to burn calories, blast fat, strengthen and sculpt your entire body. It’s an excellent way to incorporate cardio and strength drills that coincide with improving balance, coordination, and functional strength. Kickboxing is also the perfect outlet to release any anger, frustration, or anxiety.


Knock Out Workout

I’ve put together some functional strength and kickboxing movements for you to incorporate into your next workout that include your Total Gym. This series of moves include a combination of kicks, punches, and core-powered drills that are completely doable for beginners and advanced fitness levels.


Perform the following sequence for a total body workout, or choose a few drills to incorporate into your current program. Either way you choose to approach this, it’s a great way to add variety to your muscles while preventing boredom from an old routine.



This workout style is best performed in circuit style with little to no rest in between each exercise. I’ve listed the exercises by reps, but you also have the option to do each movement by timed intervals (ex: perform 45, 60, or 90 seconds per exercise).


Perform all the exercises in each list one to two times through depending on your schedule (ex: Do the five Floor Drills listed in order twice, then move on to the five Total Gym Moves and repeat that sequence twice). There is no speed requirement to perform these kickboxing drills. Always learn the movements with proper form first. Progress by adding speed or by increasing the incline level. So, move with control and at your own pace!


Kickboxing Floor Drills


Seven Jab Punches/One Squat

  • Assume a boxing stance with arms guarding face.
  • Perform seven quick jab punches off of the lead arm followed by one squat.
  • Repeat combo 10 times on each side.

Knee Toss Repeaters

  • Assume a boxing stance.
  • Reach the arms diagonally out in front of chest as if grabbing an object.
  • Perform a knee strike off of the rear leg while simultaneously ‘tossing’ the object over the knee.
  • Repeat this movement 10 times on each side.


Jab Cross Burpee

  • Assume a boxing stance with arms guarding face.
  • Perform a jab off of the lead arm followed by a cross punch off of the rear arm, and then hop back into one burpee.
  • Return your arms to boxing stance after each punch.
  • Repeat this combo 10 times on each side.


Jab Cross Hook/Front Kick

  • Assume a boxing stance with arms guarding face.
  • Perform a jab off of the lead arm, a cross punch off of the rear arm, a hook punch off the lead arm and then complete the combo with a front kick off of the rear leg.
  • Use the power of your core to rotate through each punch and kick through the ball of your foot.
  • Repeat this combo 10 times on each side.


Push-Up/Side Plank/Runners Lunge

  • Assume a plank position with the shoulders directly on top of wrists, legs extended long, and core engaged at all times.
  • The body should form a straight line from the head to the heels.
  • Perform one push-up and then rotate into a side plank.
  • Place the lifted arm back down and step one foot beside it for a runner’s lunge.
  • Repeat this combo alternating sides for 10 reps on each side.
  • Modify this movement by lowering the knees to the ground in the plank and side plank positions.


Kickboxing Moves on the Total Gym

Plyo Front Kick

Set Up: High Incline with Squat Stand attached

  • Lay supine on the glide board. Bend one knee into a chambered kicking stance.
  • The leg on the Squat Stand is the jumping leg.
  • Begin to jump while simultaneously performing a front kick with the other leg.
  • Perform 15 kicks on each leg.


Cable Side Kicks

Set Up: Medium Incline with the cables connected

  • Facing the tower, carefully place the right cable handle onto the bottom of the right foot.
  • The left cable will go onto the left foot.
  • Anchor down to the glide board while holding on to the cable.
  • Kneel on the opposite knee and keep the arms extended straight.
  • Once balanced, release the cable.
  • Keep the upper body and core strong to maintain balance and stability.
  • Bend the cable leg bringing the knee close to the shoulder.
  • With control, extend the chambered leg into a sidekick, leading the heel toward the bottom base, then return to the starting position.
  • Keep the knee and foot in the same plane at all times.
  • Perform 15 reps on each leg.


Cable Front Punches

Set Up: Low – Medium Incline with the cables connected

  • Sit or kneel facing away from the tower with cables in each hand.
  • Alternate front punches aiming to a High or Low target.
  • Keep a steady rhythm to keep the glideboard in static equilibrium (meaning it doesn’t move). Perform 15 reps on each arm.
  • Advanced: Perform the exercise from a high kneeling position.


Elbow Strike/Upper Cut

Set Up: Low – Medium Incline with the cables connected

  • Sit, kneel, or half kneel facing the tower with cables in each hand.
  • Perform one elbow strike followed by an upper cut with the opposite arm.
  • Use the torso to rotate through the elbow strike.
  • Perform 10 reps on each arm.


Crunch and Punch

Set Up: Low – Medium Incline with cables connected

  • Lay supine on the glide board with the cables places in each hand.
  • Bend the knees to 90 degrees and extend the arms reaching towards the thighs.
  • Lift the upper torso into a ‘crunch’ position.
  • Alternate front punches while simultaneously bicycling the legs.
  • Use control to keep a smooth rhythm and keep the lower back in contact with the glideboard at all times.
  • Perform 20 reps to each leg.


Check out the video to see how these exercises are performed.

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Post-workout, you will feel calmer and stronger.


Knock out your next workout with these energizing kickboxing movements to blast calories while defining your muscles and produce excellent results in the process!



Fight hard for what you want!



Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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