02: Box & Walk Workout | 32 Mins Walking Cardio + Kickboxing at Home (NO EQUIPMENT)

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your box and walk workout. So this is an all standing body weight cardio walking workout where we're going to keep it low impact, but we're going to incorporate some intensity with some boxing, some punches and some kicks. And of course, I'll give you options to take it up or down, depending on your fitness level. Are you ready? Let's do it. All right, so let's just start moving your feet. And you can be moving too, to the beat. You could be slower, you can be faster than the beat. You can be moving in a completely different way than I am. As long as you are safe and you are moving your body. We're gonna be getting it done today, so we're just doing a march. You can start with a little tap here, step, tap right here. Or step, step if you want to take it half time. This works too. Or step, tap, step, foreign. I'm going to give you a lot of options to go half time or up to speed, so you pick what's best for you. Again, we are going to keep it grounded. Low impact, no jumping today, but some things might be a little quicker to get the heart rate up. Back to a regular march. All right, we're bringing those knees up. And again, if this is too fast for you or it's not where you want to be right now, you just take it down. All right, now that we got some blood flow, let's warm up those shoulders right here. Up and down. Four, three, two. Good. Let's tap it out right here. Tap. And then we can add the reach across. And again. If you want to take it a little slower or lower, that works too. Keep it going. Stretching through the back, through the shoulders. There we go. 3, 2. Let's reach it over your head. Half time, reach and back, reach and back. Four more slow. Four, three, two. Up to speed if you want. Reach, reach, reach. Four, three, two. Let's take those arms out. Watch me. Flat back down. Nice and slow. Scoop it. Round it up. 2, 3, 4. Take it flat, surrounding through our back. You can pick it up to speed if you want. Right here. Down for two, up for two. Yes. Two more. One more. Let's hold it here. Open up those hips. Press the shoulders. And again. I don't want anybody to worry about the music. It's fun to do these workouts on the beat if that's your thing, but if that's not, then just move your body. Walk your feet in. Standing. Cat, cow. Roll through and up two more. One good little tap back. Half time bre reach to open up the hips. Stretch through those arms. You can either go out in front or over your head. Yes. Here we go for eight. 7, 6, 5, 4, 3, 2. Good. Bring the knees up. Little roll of the hip and down. Nice and sl. Yes. Four, three, two. We add a little baby squat to it right here. Roll, take it down and up. Roll the hip down and up. Four more. Roll down and one more. March it out. All right, so catch your breath. We're going to start with some walking, then we'll add some punches to it. Again, I'll try to give you some halftime, some double time. Work to your level right here. March, march. This is your halftime, right? Just stepping into it. This is your up to speed. You do what's best for you. All right, we're gonna walk it up for four. Up, two, three, tap back, two, three. If you're doing halftime, you do two steps instead of four. Up, up, back. That's your halftime, right? Or take it four steps up to you. Yes. Bring in the energy here. Watch me. Up, punch, up, punch. Or just keep it grounded. If you want to take those arms up. I know that's a lot. Maybe you just want the one punch. Up, two, three, four. Back, two, three. Getting ahead of myself. Keep the walk or the halftime walk. Let's take it here. Let's tap it out. So this is a lot of what our kickboxing looks like, right? When we do traditional boxing, we'll turn orthodox south, call right and left. But a lot of times we're just starting slow, right? With these punches. Maybe we're not walking, but we're tapping our feet right here for 8, 7, 6, 5, 4, 3, 2. Back to your walk. Up and back. Up, 2, 3, punch. Back, 2, 3, punch. Remember your halftime if you need it. 1, 2, punch. Back two, punch. Up, 2, 3, Punch. Back, 2, 3, Punch. Just a rag, regular punch. You can think of it like a jab. Four more, four. Last one. Can we do just your jabs right here? Turning the knees and the hips like we talk about with our boxing, right? Can we take it double time? Here we go. If you've done boxing with me before, you know I like to make sound effects. You don't have to be moving this quickly. You can keep just your tap and punch or keep it going. Yes. Twist it. 4, 8, 7, 6, 5, 4, 3. Walk it up and back. One more time. Walk, 2, 3, punch. 1, 2, 3. Last one. Regular punches. Are we ready, team? You can keep it here or double tap. Here we go. Right, left, right, left. Punch, punch. Nice and strong. Close to the end of the song. 8, 7, 6, 5, 4, 3, 2. And breathe. Roll those shoulders. Catch your breath. If you need water, you can grab water at any time. But giving you these time in the songs transitions, I'll probably grab some myself after this next one. They're all around three to four to five minutes long. So not long. Step, step. So stepping right and left, and you can go half time, half time. Up to you or up to speed. Here we go. Yes. For four, three, double step. Then we'll add the punch. Here we go. One, two, punch. One, two, punch. Right. So you're crossing your body. You don't feel like crossing. Just keep your punch to the front. You can keep it just right here or turn. Yes, here we go. Eight, seven. Remember, you can go half time. Step, punch, or one, two, punch. One, two, punch. Back to the center. Step, step, step. Yes. Here we go. Who remembers that little V step, right? We've done it. Out, out. In. Switch your legs. Out, out, in, in. So you're making a V. Let's add some punches. It's half time, half time, half time. Punch, punch, punch, punch. All right, are you ready to take it up to speed? Only if you want. Here we go. Punch on the front. Get low. If you want to just do the punches, you can do that or keep the V right here. Out, out. In, out, out. In, in. Here we go for 8. 6, 5, 4, 3, 2. Step. Touch right here. Step, step, right. Catch your breath on this one. And then we're gonna take it two steps to the right, two steps to the left. With or without that cross punch. Here we go. One, two, one, two. Or just one step up to you. Get low on it. Here we go. 4, 3, 2. V Step right here. Out, out. In, in or slow. Get low. Here we go. So close. Finish strong. Four, three, two, one. Here we go. Catch your breath, team. Grab some water. I know. Feeling it too. I hope you are too. Cheers, y'. All. Use this time. Let that heart rate get a little breather. All right? Roll those shoulders. I know. Feel the beat right here. Tap, tap, tap. If you're on the beat, if you're not on the beat, don't worry about it. Take a little baby squat. Down, up. You don't have to do a squat. If you want. You can just step. Knee if you can. Get low with it. Pull through right here. 8, 7, 6, 5, 4, 3, 2. All right, we're gonna make it a kick. Right here. Down, kick down. Now again, you don't have to do the squat. You can just bring it forward. This kick can be low or high. You can pull it through high. You can turn your hips into it. Flat foot, pointed foot, doesn't matter. Some of us are more used to a certain type of kickboxing. You can also just be here. Right? Let's get those legs working. Down, pull, down. Four, three, two. Good test, right? Feeling those legs. Guard is up right here. Up. Upper, upper. Here we go. Up, 2, 3, 4. March. Uppercuts. Up, 2, 3, and march back, 2, 3. Take it up and back. I know. Take it up there. Upper and march. Last one right here. March it back. March. Yes. Breathe. All right, a little march. Upper. It just looks like this side. Out in front. March. And your halftime is just here, right? You can always take it down. Back to the center. Here we go. Up, up, up. Six, four, three, two. Take it up again. We're going up. Two, three, four. Out two. Yes, you can. It's a low impact. Jack jack. You don't have to do it. You can keep the march that we just did. That's why I gave you the option of the March 1st or out. Here we go. And back. I know it's tempting. Don't want to do the jacks. Listen, I'm committed to keeping this low impact and more like a walking workout. But if you're feeling those full jacks, get it done right here. Last one with our uppers. Uppers right here. Let's hold our jacks right here. Half time right here. Out and in. You can keep it just right here. 4, 3, 4, 2. Full speed right here. Low impact. Jacks right. I know. Therehere we go. 4, 3, 2. Take it here. Half squat and knee. Back to the top. I know we had a little bit song shift, but we're bleeding these two together. Get a little lower if you want. Pull them through. Can we go back to that kick? Here we go. Down kick. Think about what is your core doing? Balancing right and then pull it through. Stabilize here. Kick it out. 4, 3, 2. Can we take the squat out? Just the kicks. Start lowering. Low, low, right. I know. Feels a little bit like a dance move. You can keep it there. Cardio party. Cardio, Cardio. Or if you're feeling. I know those are quick kicks, so don't feel like you have to get them there. You can keep them low. Four. Up, four, three, two. Uppercut. There we go. Up upper. Cuts back. Just walk it back up, two, three. March it. Half uppers. Get Low and march it high. Low impact jacks with those uppers. Here we go. Up, two, three, four. Get down and up on those uppers as you move forward. And you can always keep all of this in place. Hopefully you know that. But if I haven't said it yet, you can always keep this. Maybe you're working a smaller space, you're working out at work. Just keep it grounded in one place. Back to those uppers. We got up. Turn your body. Get up and under. Who's feeling their abs? I hope you are. I am. Can we double time our uppers right here? Just marching those feet right. Left, right, left. Get low. Bring your feet in close. Take it here. Turn it. Turn. This is more of a little reach up right. A little less of that uppercut. Hold your march up, up, up, up. Yes. You can keep it grounded here or half time. Eight, three. Two uppers. March it back one more time with your march and march. Add the low impact jacks if you want. Right here. See, it's not so different than our normal kickboxing workout, right? Hold your jack. Slow. Out and in. Out and in. Yes. 4, 3, 2. Good. Half squat knee. One more time with those front kicks. I know, I know. Low. If you can finish it out, strong water is coming. Kick it. What you got. Gonna be a full squat. It can be a half squad. You can be going slower or lower than me. Take your hand. Down, up, down, up. Here we go for four. Three, two, one. Oh. Get your breath, team. I know. I don't know if you're like me, but I really felt that a lot in my core. Let's grab some water. Sounds like it should be a cool down song, but not yet. All right. Take it slow, baby. Woo. March it. Take it. Slide, slide, slide. You're going to do that? Yes. Rolling that speed bag. Single slide. We're going slide, march, march, slide. Or just keep your regular slide right here. You can do that or just your slide up. Pick up the pace of your slide. Slide. Can you get a little bit side to side into those hips? Almost like a little speed skater, right? Maybe you're low. 8, 7, 6, 5, 4, 3, 2. Watch me here. Tap out. In, tap out. In. We're lifting the hip. You don't have to get high with it. You can even just take it here. But you know what? We're adding side kick here. Tap in. Up. We're gonna start slow and you can keep it here the whole time. I don't care how high you get. I don't care if it's flat foot kick, or more like that roundhouse, but here we go. And up. You can tap it down or squat it down. It's gonna be quick, but if you want to take it up to speed. Here we go. Kick, kick. Or you can just be here, right? Kick, eight, punch inside. Follow that kick. Carrie, go for four. Three, two. Turning your body. We're gonna turn to the side, right, so you're facing me. Whichever one you were kicking out before, your other arm is forward. Here we go. 1, 2, 1, 2. Right. 1, 2, 1. You guys know this combo because I love it. If you've done kickboxing with me before, it's one of my favorites. Four, three. We're gonna speed it up. One, two, three. Knee, but no jumping. One, two, three. If you'd rather keep doing what we were just doing, just a punch and a punch. Lower speed, but still getting that intensity. It looks like this. Punch, punch. You can be here too. Or 1, 2, 3, me. 4, 3, 2. Good. Hold your knees. Little knees. You can keep it small. Just breathe or bring them big. Four, three, two. Almost done here, team. Take it out. In lift. Start with that out. It can just be a tap out. Tap, tap in, lift, or little squat. Can you make it a kick? Down, up, kick. Pull it through. Tap out or squat it down. Kick. Yes, I know. Getting close to the end of this workout, so hang with me, team. Four. And up. Three, two, one more. Can you take it up to speed? Here we go. Tap. We're gonna go into our next song, so just hang with me or just keep it tap, tap, tap or kick. Right here. Yes, you can keep it going. Finish strong right here for eight. Seven, six, four, Three, two. All right, turn your body a little bob and weave. Right, let's bring it here. Remember what other side you were kicking? Should be to the back, other one to the front. We'll start slow with just the punch and the punch. And we'll make it a three. Punch, knee. Here we go. Punch, punch, punch, punch. You're just getting a little twist in that core. Punch. Strong. Forward hand, back, front, jab, hand, cross. Four. Yes. Let's keep it here. Four more. Four, three, two. Can we pick it up? Here we go. One, two, three, knee. Remember, it is not high impact. We're not adding the jump unless you're getting crazy over there, and that's okay too. But remember, you can keep the slow or you can 1, 2, 3. And knee. That's half time of this one or here. 1, 2, 3. Me. Finish it out, team. Here we go. 4, 8, 7, 6, 6, 5, 4, 3, 2. Low knees right here. Tap, tap, tap, tap. Let's finish it out strong, all right? Knees, knees, knees. Eight, seven. You decide if you want to keep it grounded or bring them up. If you want those arms big or small for four, three, two, march. Just so remember your half time. March it. Yes. Keep the march. Speed bag. I know it's a little weird, right? But keep it going. 8, 7, 6, 5, 4, 3, 2. Walk it. 3, 2, 1, and up. 3, 2, 1. We're gonna finish this strong. Maybe you've done something similar before. You can keep it right here or you can do a little bit of a shuffle. Not jumping. Two, one, and cross. Two. More like this and cross. Are we ready? Last thing right here. Three, two, one, Cross. Three, two, one or double step. Still keeping it grounded. It's still low impact. We're just walking laterally with those punches. 8, 7, 6, 5, 4, 3, 2, 1. March. It's pump those arms. Yes, team, take it out wide. Punch, punch, punch. Nice and easy. Cooling it down. Upper cuts right here. Four more. Four, three, two, Little march right here. Roll those shoulders. Yes, team, take it out right here. Little taps. We're not gonna do too much of a cool down, but I hope you are feeling good after that. I know I am. That felt good, right? So arms up, over to the side, please leave a comment, let me know. Do you like box and walk, Walk in box. I can't remember what the actual title is, right? I think it's walking box. I recently have put more of these walking workouts are more of that zone two, low impact, low impact, easy on the joints, but a way to get high intensity right, that we like. So let me know. Do you feel it? I wasn't. Walk your feet in. Round it up. One little stretch through the hamstring and calf right through here again, please get some more stretching on your own because we're going to keep this short and sweet. It's a lot of just walking movements, but we get a lot of calves, a lot of lower body and then of course, a lot of those punches. We're getting our upper body and our core. So shake out those arms right here. Feel the energy and the blood rolling through your entire system. Thank you so much for joining me today. I hope you had fun. I know I did too. Let me know you if you want some more like this. One big deep breath in and out. You did it. That was your walk and box workout. Great job, everybody.