Hey, guys!
I'm trainer Amy Jo, and today I have something awesome for you.
We're doing a 20 minute cardio kickboxing workout.
We're going to involve a little bit of the spin bike, and then also a little bit of on
your feet, jump rope, high knee stuff as well.
So, if you don’t have a punching bag, that's okay.
You can punch in the air, all right?
You ready to go?
Let's do it!
So I have a stop watch here.
This is going to be timing me as we go.
So the first one we're going to be starting with, just some air squats.
Ready?
20 seconds.
Let's warm those glutes, get that heart pumping, and time.
Hit it.
So, first off, we're just going to get some blood pumping, get that heartrate up, and
get warm.
Get ready for some punching.
This is a great workout.
It leaves you breathless.
No wonder why boxers are in such good shape.
Three seconds left.
Two, one.
Let's take it to high knees.
High knees up.
20 seconds here.
Almost done.
10 seconds.
Five, four, three, two, and one.
All right.
A little bit of stretching.
Reach down.
Right leg.
Right arm, left leg.
And switch.
Opening those hips up, reaching for the ground.
20 seconds here.
Nice job.
One more.
All right, time.
Then left leg.
All right.
Okay, square your hips toward the bag.
We're going to crush, punch.
Punch.
All the way extended.
I want you to kind of bend with it.
Bend in the knee and we're going to go 30 seconds here.
So I want you to tap it, cross over, down.
Punch with your palm facing down, kill, out, all the way.
10 seconds left.
Squat, and extend.
10 seconds.
Nine, eight, seven, si, five, four, three, two, and one.
We're going to speed this up.
Right here, one foot forward, one foot back, as fast as you can.
Go.
Speedbag.
Fast as you can.
Lean into it.
Contract the abs.
halfway.
Hit, hit, hit, hit.
Ten, nine, eight, seven, six.
Aim for that same spot.
Four, three, two, and one.
Good.
Combination.
Punch, punch, and grab the bag, knee.
Hold it.
Punch, punch, grab the bag, knee.
Ready?
Same leg.
Go!
Left, right, knee.
Left, right, knee, left, right, knee.
20 seconds here.
Hit it.
Punch, punch, knee.
Crush.
One more.
Good.
Now we're going to switch.
Opposite side.
Left leg is back.
Right, left, left knee.
Ready?
Right, left.
Watch that time.
Halfway there.
Five seconds.
Three, two – one more in.
All right.
Go back to the beginning.
Cross, punch.
20 seconds here.
Nice.
Cross it over.
Come up.
It's almost like you're ducking under a punch, and then hitting them on the way up.
Here we go.
Eight seconds.
Six, five, four, three, two, and one.
Speedbag, ready?
Quick, quick, quick, quick, quick.
Lean into it.
Three, two, one.
20 seconds.
Go!
Twist.
Abs are tight.
You've got to twist at the core.
Five, four, three, two, and one.
All right.
Combo.
Right leg is back.
Punch, punch, knee.
Ready?
20 seconds and go!
Left, right, knee.
One more in.
left, right, knee.
Here we go.
Other side.
Right, left, knee.
Go!
Right, left, knee.
Right, left.
Right, left, knee.
Almost there.
Five seconds.
One more in.
right, left knee.
All right.
So this one, you're going to squat down and elbow, high knee, high knee, high knee, high
knee.
Ready?
20 seconds.
Go!
Squat down, left knee.
One, two, three four.
Squat down, elbow.
One, two, three, four.
Squat down, elbow.
One, two, three, four.
Squat down, up.
Come on!
Two more of these.
Squat down, elbow.
One, two, three, four.
We've got to switch sides.
Ready?
Squat down, knee.
One, two, three, four.
Squat down, knee.
One, two, three, four.
Squat down, elbow.
One, two, three, four.
Squat down, elbow.
One, two, three, four.
Three more.
Squat down, elbow.
One, two, three, four.
Squat down, elbow.
One, two, three, four.
Two more.
Squat down, elbow.
One, two, three, four.
Last one right here.
Elbow.
One, two, three, four.
Great job.
Okay.
Let's do jumping jacks with a kick out, break it out from the bag.
20 seconds.
Kick it out.
Give your hands a break.
10 more seconds here.
Three, and two, and one.
All right.
So this guy here is going to be a knee, holding the bag, knee, come up, other side.
Switch, knee.
Switch.
You're going to do a little dancing with your feet.
Switch and switch.
20 seconds.
Three, two, one, and go!
Knee, knee, knee.
Contract the abs.
at the top.
Other side.
You've got 15 seconds left.
Hit it.
Knee up.
Nine, eight, seven, six, five, four, three, two, and last one.
There we go.
Jumping jacks again.
Kick it out.
One more round.
Then we're going to finish on the bike, and that's your round one.
Almost there.
Five, four, three, two, and one.
Ready?
Knees again.
And go!
Right leg.
Dance it out.
Left leg.
Dance it out.
Right leg, dance it out.
And if you want to go down here: knee, dance it out, knee, dance it out, knee, and dance
it out.
If you don’t have a bag.
Dance.
Drive it up there.
10 seconds left.
Seven, six, five, four, three, two, get one more in, one.
Okay.
Just jump on that spin bike.
Last round, right there.
Jump on the spin.
And ride it out.
You've got 60 seconds left.
We're going to do one full, all you've got 60 seconds.
That completes your one round.
You're going to stay, do that exact workout for another round.
That gives you a full, 20 awesome minutes.
Ready?
Set?
And go!
You want to stay seated, stand up, whatever it is.
60.
Push!
Halfway. 30 seconds left.
Push.
Heels down.
20.
16, 15, 14.
Nine, eight, seven, six.
All the way there.
Five, four, three.
Ride it out, ride it out!
Two, and one.
Pedal it out.
Great job.
So, if you do not have a spin bike all you can do is 60 seconds hard of jump rope, jumping
jacks, mountain climbers, and get right into your cardio kickboxing workout.
Great job, you guys!
There's your round one.
Repeat it a second time.
Third time for a crazy 30 minutes.
Thanks for joining me.
I'm trainer Amy Jo. Get sweaty.
Get after it.
Leave us a comment, thumbs.
We'll see you next time.
Bye!