Combat body fitness training with Kick Dummy

High-energy, empowering and exhilarating: group fitness classes based around martial arts moves are a great way to stay in shape. But what happens between classes? Now you can keep your energy and technique up by doing your own punching and kicking workout at home.

Wendy Hamilton, a Personal Trainer who teaches martial-arts based group training classes, explains how she uses Kick Dummy for training:

"Punching and kicking moves are brilliant for building confidence, developing body awareness and strengthening the entire body. They're also fantastic stress relief!"

"I practise regularly between teaching, doing drills and SAQ training (speed, agility and quickness) training. I practise at least twice a week at home using Kickdummy and would encourage any of my class participants to do the same."

My favourite Kick Dummy combat fitness moves


With your feet level, put your hands up in a guard position. Punch for the Kick Dummy's head or chest, but don't lock your elbow out. Jab with your right and then left hands, allowing your shoulders to rotate, but don't wiggle your hips. Keep your knees soft and your feet grounded.


In a split stance, with your left foot forward and your right foot back, jab with your left hand as above. Then follow with a cross punch from your right hand to the head or chest turning your hip, lifting your heel and pivoting on your foot.

Using Kick Dummy enables you work on technique, precision and speed, as you can visualise the area of the body you are aiming for. It's much kinder on the hands and wrists than heavy bags or pads. And, if you punch hard enough, it bounces to the floor, giving you a little time to reset before throwing your next punch.

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