5 min foam rolling- hit calves, hamstrings, glutes and quads.
5 min dynamic warmup- walking lunges with trunk rotation, pushups, body weight squats etc. All joints, full range of motion in all planes.
10 min shadowboxing warm up- work Jab, Cross, lead and power hook, lead and power upper cut, lead and power leg front push kicks, lead and power roundhouse kicks. Using a number system makes this easy for instruction and calling out combos later on. Head movements like slips and rolls, ducks and foot work make shadowboxing more interesting and become the glue for interesting combos
30 min bag work. Using a boxing round timer (get the app!) set the timer for five 5 minute rounds with 1 minute active rest. Work combos on the bag. Varying the strikes thrown as well as other elements like speed or power.
Active rest intervals are for conditioning moves like push ups, plank jacks, burpees, jumping jacks, squat jumps…or can be used as complete rest as a clients conditioning allows.
10 mins core work- hit upper abs, lower abs, obliques, transverse abdominals in a variety of ways.
I taught kickboxing for many years, and I am not aware of any templates that you can use, other than viewing a few workouts from various sources. I do know that you may want to think about very simple moves, and putting in safety and form cues throughout your article.
Kickboxing is generally not something that you can just read about and know how to do properly. Specifically, execution of kicks and even some punches are not something to do without proper supervision. Furthermore, many people will not know what the kicks and punches are in print form if they’ve never done the workout.
That’s just my 2 cents and a few suggestions for you–just something to consider for your article. 🙂