Hey, I’m Zach. I’m the Organic Growth guy at NordStick, and I’m proud to say I recently won my first amateur kickboxing fight. It’s been a big achievement for me—especially because, like many of you, I have a busy life. Between work and raising two kids, time for training was rare. But I made it work.
Balancing training with a full-time job and being a dad of two meant that every workout had to be efficient and purposeful. My sessions weren’t long, but they were focused on building strength, resilience, and agility—the fundamentals I needed for kickboxing. And I relied heavily on the NordBench for my go-to exercises.
Here’s how I trained smart to stay in the game.
Why Efficiency Matters
When you’re short on time, every workout counts. I knew I wouldn’t have the luxury of two-hour gym sessions or constant sparring practice. But I could still build the necessary strength and power with the right exercises.
I focused on three primary moves that gave me the biggest impact in the shortest amount of time. These exercises became the foundation of my training. Together with sparring, pad work, bag work, and breathing exercises for handling nerves, these moves helped me reach my first amateur win without major injuries.
My Go-To Exercises
1. Bulgarian Split Squats
Kickboxing is all about balance, stability, and power. Bulgarian Split Squats helped me build explosive leg strength and improved my stability. This exercise kept my legs and core strong, so I could generate power and maintain balance even when taking hits or executing kicks.
On the NordBench, it’s easy to get into the right position and focus on form without worrying about losing stability. I’d grab a set of weights, place one foot on the bench behind me, and drop into a controlled squat. The burn in my quads and glutes was intense, but it was worth it. My legs felt solid in the ring, which made a huge difference in staying grounded during each round.
2. Landmine Single-Arm Press
Strengthening my upper body while working on core stability was key for my striking power. The Landmine Single-Arm Press allowed me to focus on one side at a time, training each arm for the endurance and strength it would need in the ring.
Using the Landmine Attachment on the NordBench, I’d position myself in a staggered stance, engage my core, and press upward with one arm. This move translated directly into my punches. It built the endurance I needed to keep throwing solid strikes without tiring too quickly.
Good Read: NordBench Band System vs. Weights and Dumbbells: Which is Right for You? – Learn how the NordBench helps optimize workouts by incorporating various resistance options.
3. Landmine Twists
In kickboxing, your core is everything. It’s your center of balance, your source of power, and your protection against body shots. Landmine Twists helped me build a strong, resilient core while adding functional rotation—critical for executing powerful hooks and body shots.
With the Landmine Attachment on the NordBench, I’d grab the barbell with both hands, set my feet shoulder-width apart, and rotate my torso from side to side. This exercise mimicked the twisting motion in punches and dodges, giving me both the power to strike and the stability to absorb impact.
Good Read: How to Add Variety to Your Workouts and Avoid Burnout – Discover how adding variety to workouts with the NordBench can keep training fresh and exciting.
Making Progress with Limited Time
Between juggling kids, work, and life, I couldn’t dedicate hours each day to training. But by focusing on high-impact exercises like Bulgarian Squats, Landmine Presses, and Landmine Twists, I got the results I needed without long hours in the gym.
Consistency and smart exercise choices are the keys. I learned that as long as you stay intentional with your movements, you can progress even with limited time. And that’s how I walked into my first amateur fight feeling prepared, confident, and ready to give it my all.
So, if you’re a busy parent, a full-time professional, or just someone trying to fit workouts into an already packed schedule, remember: you don’t need endless hours. You just need the right exercises and the right equipment—like the NordBench—to keep making progress, no matter what.
Final Thoughts
Training for my first fight wasn’t easy, but it was possible. With a few powerful exercises, a clear focus, and efficient use of my time, I managed to reach my goal. If you’re looking to get stronger or train for an event without spending hours in the gym, these exercises on the NordBench can help get you there.
Keep moving forward, stay focused, and remember, every bit of work you put in adds up—no matter how little time you have.
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