--- title: "Workout Blueprints: MMA & Boxing Drills by Royal Kickboxing Academy" description: "Get access to structured MMA and boxing drills, HIIT routines, and agility exercises. Train with national-level coaches at Royal Kickboxing Academy." canonical: https://mytribe.in/royalkickboxingacademy/fitness-conditioning-programs/workout-blueprints-drills-routines last_updated: 2025-09-02 --- # Workout Blueprints: Drills and Training Routines Tribe Verified · National-level coaches leading every session. By [Royal Kickboxing Academy](https://mytribe.in/royalkickboxingacademy) · Live Online or In-person in Bengaluru · ₹3,500 per month (estimate) Part of [Fitness & Conditioning Programs](https://mytribe.in/royalkickboxingacademy/fitness-conditioning-programs). [View full gallery](https://mytribe.in/royalkickboxingacademy/fitness-conditioning-programs/gallery) These are the structured routines we use at the academy to build endurance, speed, and striking technique. Follow these professional blueprints to train like a fighter. ## Photos and videos - ![This is Day 2 of our 30-Day HIIT Challenge, focusing on Power HIIT. The routine combines push-ups and punches in short, intense bursts to maximize calorie burn and build explosive strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fe54759-08ee-4197-9883-7dbbec5ff445) - ![Day 3 of our 30-Day HIIT Challenge introduces more complex combinations. This practice session blends high knees, backfists, and side kicks to improve coordination and cardiovascular fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cbd3020-9459-4e5e-8e86-2b29b35c4c98) - ![Endurance is the key to survival in the ring. This Pro Boxing Workout provides five specific drills, combining judo push-ups, jabs, and shadowboxing to build the stamina needed to outlast any opponent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d800d0b-d2fc-40e7-bca9-37102ba19eef) - ![Our Cardio Kickboxing workout is a high-energy, non-contact session designed to build stamina and burn fat. This routine combines punches with side kicks, turning kicks, and front kicks for a full-body challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4214991-8ae4-48ee-bfac-4fc6894227b8) - ![From our 'Boxing Workout of the Day' series, this routine focuses on mastering striking combos. It includes drills for jab-cross combinations, elbow strikes, and speed bag work to sharpen your skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cb613e5-5b7f-4fd4-af42-e513c8a54083) - ![The heavy bag is a critical tool for developing power. Our 'Become a PRO' bag workout routine details specific combinations and conditioning exercises like sit-ups to perform during your bag work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3c5f7e3-e4b1-4c8f-8e8d-6d875c494e2c) - ![Speed can make all the difference. This Pro Workout from our 'Boxing Training' series provides a circuit of jump rope, push-ups, and various punches to increase your hand speed and reaction time inside the ring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42f08084-048e-4300-9846-9645e12cb78c) - ![Agility and footwork are the foundation of a great boxer. This Pro Workout demonstrates several agility ladder drills designed to improve your movement, balance, and ability to control distance in the ring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9cb7dd7-f0bb-4751-a0d0-e9233683f232) ## About Workout Blueprints: Drills & Routines At the academy, we prioritize structured sets over aimless movement. For instance, our heavy bag routines require you to maintain a consistent stance while cycling through jabs, crosses, and hooks, which builds muscular endurance rather than just inducing fatigue. Before beginning any of these routines, ensure your hand wraps are secure and your core is engaged, as proper technique is the foundation of preventing injury during high-intensity sessions. ### Building Endurance through HIIT Our high-intensity interval training (HIIT) blueprints are designed to maximize calorie burn and explosive power. We emphasize short, intense bursts of effort followed by specific recovery periods. Whether you are executing judo push-ups or shadowboxing combinations, the goal is to keep your heart rate elevated and your form sharp, even as you tire. ### Technical Striking and Bag Work The heavy bag is a tool for precision and power, not just punching. When following our 'Become a PRO' routines, do not simply strike the bag. Use it to practice your footwork and maintain distance. Our drills incorporate jab-cross combinations, elbow strikes, and hooks that simulate real fight scenarios. Focus on the snap of your punches and ensuring your arms return to a defensive position after every strike. ### Speed and Agility Drills Speed inside the ring is determined by your footwork. Our agility ladder routines and jump rope circuits are designed to improve your reaction time and balance. These drills require mental focus to coordinate your feet with your upper body movements. Consistency is critical; practice these circuits multiple times a week to see measurable improvements in your movement efficiency. ### Why Structure Matters Random workouts lead to plateauing. By following a documented plan, you can track your progress against specific benchmarks. Our national-level coaches utilize these exact blueprints to help members move from basic movements to advanced combinations. If you are struggling with form, we recommend focusing on the fundamental technique before increasing the intensity or speed of your drills. ## About Royal Kickboxing Academy We are national-level coaches who believe real fitness is built through discipline and technique, not shortcuts. We strip away the corporate gym culture to provide a rigorous, results-focused environment where your progress is the only priority. [See all of Royal Kickboxing Academy's services](https://mytribe.in/royalkickboxingacademy) ## More from Fitness & Conditioning Programs by Royal Kickboxing Academy - [Featured](https://mytribe.in/royalkickboxingacademy/fitness-conditioning-programs/featured) - [Training in Action](https://mytribe.in/royalkickboxingacademy/fitness-conditioning-programs/training-in-action) - [Foundational Strength & Conditioning](https://mytribe.in/royalkickboxingacademy/fitness-conditioning-programs/foundational-strength-conditioning) - [Master the Fundamentals](https://mytribe.in/royalkickboxingacademy/fitness-conditioning-programs/master-the-fundamentals) - [The Champion's Mindset](https://mytribe.in/royalkickboxingacademy/fitness-conditioning-programs/the-champion-s-mindset) - [Additional Media](https://mytribe.in/royalkickboxingacademy/fitness-conditioning-programs/additional-media) ## More services by Royal Kickboxing Academy - [Mixed Martial Arts (MMA) & Combat Sports Training](https://mytribe.in/royalkickboxingacademy/mixed-martial-arts-mma-combat-sports-training) - [Personal Fitness Training](https://mytribe.in/royalkickboxingacademy/personal-fitness-training) - [Children's Martial Arts](https://mytribe.in/royalkickboxingacademy/childrens-martial-arts) - [Self-Defense Programs](https://mytribe.in/royalkickboxingacademy/self-defense-programs) ## Similar work from other experts - [Athletic Performance & HIIT Training](https://mytribe.in/getsetswitch/personal-training/athletic-performance-hiit-sports-specific-training) by Switch Wellness · Personal Training · Train at Studio in Sadashiva Nagar - [Functional Fitness & Conditioning for Real Results](https://mytribe.in/shubhamm_shinta_dass/strength-training-body-transformation/functional-fitness-conditioning) by Shubham · Strength Training & Body Transformation · Online & In-person sessions in Bengaluru - [Total Fitness and Combat Conditioning Programs](https://mytribe.in/unitedmartialartsandfitness/karate-training/total-fitness-strength-agility-conditioning) by United Martial Arts & Activity Club · Karate Training · Train at Dojos in HSR Layout & Bommanahalli - [Build Real Strength with Functional Training](https://mytribe.in/boldmmaandfitness/personal-training-fitness-programs/strength-conditioning) by Bold MMA · Personal Training & Fitness Programs · Personal training at gym in Banashankari 1st Stage - [High-Intensity Boxing and Full-Body Fitness Training](https://mytribe.in/saksham_boxing_club/boxing-kickboxing-training/the-ultimate-fitness-engine) by Saksham Fit Box · Boxing & Kickboxing Training · Online sessions, and at clubs in Gurugram & Una - [High Energy Muay Thai & MMA Group Classes](https://mytribe.in/combatant_muaythai_academy/combat-sports-martial-arts-training/group-training-energy-drills) by Combatant Muay Thai Academy · Combat Sports & Martial Arts Training · Visit Academy in Doddanekundi ## Guides - [Personal trainers and group workouts](https://mytribe.in/guides/personal-trainers-and-group-workouts-in-bengaluru): What a month costs, what a group gives up, and how to check a trainer before they come home. About ₹12,000 a month for one to one three times a week at a studio. ## Book To book Royal Kickboxing Academy, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Fitness%20%26%20Conditioning%20Programs%20by%20Royal%20Kickboxing%20Academy.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.