SpecialKicks Only
A 40-minute session for kickers — martial artists, footballers, anyone whose sport is decided below the waist. Jump squats and jumping lunges build explosive legs, lunge front kicks train the kicking pattern under fatigue, and bodyweight squats, high knees and jump rope finish the engine.
Kicks Only at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~460 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Quads, Glutes, Hamstrings, Calves, Core
- Category
- Special
- Made for
- Everyone
- Price
- Free
6 exercises in Kicks Only
- 4 × 20
- 2Jumping Lunge4 × 20
- 3Lunge Front Kick4 × 20
- 4Bodyweight Squat4 × 30
- 5High Knees4 × 40
- 3 × 100
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Kicks Only
Kick with control rather than snapping the knee at full extension. Rest 60 seconds. The 100-rep jump rope block at the end is deliberate: it trains the ankles and calves that absorb every landing, and it is the part people skip.
Kicks Only — questions
How long does Kicks Only take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 460 kcal for an average trainee.
What equipment do you need for Kicks Only?
Bodyweight, plus a bar or bench for a few movements. The session is built around Jump Squat, Jumping Lunge, Lunge Front Kick and more, and every exercise comes with a demo video in the GymiaFit app.
Is Kicks Only suitable for beginners?
Kicks Only is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Kicks Only work?
Quads, Glutes, Hamstrings, Calves, Core. 6 exercises, starting with Jump Squat, Jumping Lunge, Lunge Front Kick.
Is Kicks Only free?
Yes. Kicks Only is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Kicks Only into the GymiaFit app — free, no account tricks, no paywall.
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