The 1000 kick challenge

The 1000 kick challenge


Your legs will be on fire. You may not walk right for a few days after this workout!


The key to mastery of any skill is repetition. Bruce Lee said “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”

1000 kicks


We’re not going to do 10,000 kicks today, but we are going to set you on that path, and this workout will bring you one step closer to knocking out that goal. Today I present you with the 1000 kick challenge. I’ve posted videos on a number of different kicks, and I have linked to those here:

Your challenge is to complete 10 reps per leg of each the kicks demonstrated in those videos. That will be a total of 100 kicks for each set. That’s 5 kicks x 10 reps x 2 legs for 100 kicks. You then take a short rest, (1-2 minutes max) do some light stretching, and repeat the circuit for 10 sets.

You should be able to knock out each set within 1-3 minutes depending on your conditioning.

Here’s the Key: Focus on your technique above all else! You may notice your strength starts to fade, or you can’t kick quite as high as the legs start to burn. That’s ok. In fact, I recommend you don’t kick hard, or high. Do it slow and controlled, waist high at the maximum. Once you’ve done this a couple times, you can step up the height or power. You may lose a little intensity, but do not lose your form or your focus. Even if you are only kicking at the knees (Leg kicks hurt like hell!) if you focus on form, you will engage all the proper muscle groups, your muscles will still adapt and you will learn the movements.

– Advanced Version –

Here is for the masochists who love to punish themselves: 1 set, 100 reps of the first kick (Front Kick). Then switch legs and repeat with the next kick. Rest a little if you need it, but no more than 1 minute. This is brutal, and I don’t recommend you do this without trying the 10 set version first. However, if you are up for the challenge, and don’t care about the ability to stand up from the toilet without assistance, then have at it. You heard my warning. Now get to work!

P.S. Don’t forget to have a Post-Workout Shake or meal 30-60 minutes after you do this workout. It will help significantly with the recovery time.

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