12: No Repeat Kickboxing Circuit | 30 Minutes | Heart Pumping Workout | No Equipment Required!

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your no repeat kickboxing circuits workout. This is a body weight only cardio based workout where we're going to be working in circuits, but in the form of five and six minute blocks where we'll have a punch, a kick, a core and a combo, all with no repetition. Of course, I'm going to give you lots of different options to take it high impact or low impact and to work to your own fitness level. Are you ready? Let's do it. Go ahead and start moving your body. You can do a little march or a jog, whatever feels good for you. Roll those shoulders right through here. So we're going to be working in circuits, but again, usually when we hear circuits, we think repetition, right? You go through the circuit, then you repeat. Maybe you repeat another time, a third or fourth time. What we've got today, our circuits are going to be repeating only in the sense of the format, right? A punch, a K kick, a core and a combo. But we're not going to have any repetition in terms of what we do. So it is a no repeat workout. But that is how we get the circuits here, right? That is our circuit format, but with no repetition. So starting here with just a quick dynamic warm up, let's go ahead and shift to the side. We're gonna keep everything standing today. There will be one or two core things that I'll give you the option to take it down into the plank, but I'll also give you the option to keep it standing. So all standing workout, if that's what you want, and a couple quick options to get some core on the ground right through here. So let's just take it side to side, shift that weight again, working in blocks either five or six minutes long to get it done. And of course, with giving you options, let's take it flat back down and round it up just through here. Especially because we end up moving a lot through our back, through our shoulders to get those punches in and also through our kicks right through here. Can we hold it down here? Roll those shoulders. So getting it done today, giving you options if you want to take it a little higher impact, that little boxer shuffle, maybe even a few little jumps. If you want to keep it low impact, I'm going to give you that option as well. Remember, we can go low impact and still get high intensity. Walk your feet in slow, fully rounded out through here. Let's tap it back, open up the hips, reach those arms forward, right? You don't have to get super low with it. We just want the hip opener right here. Yes. And then let's take it to a little squat. Squat. Roll the hip right here. Squat, roll the hip. Taking it down. How about four more just like that. You don't have to. Again, you don't have to get super low. The goal is to get the body warm, get working through those movement patterns right through here. Here we go. We're gonna tap and reach across to stretch through the shoulders, through the back and then we'll get a couple little warm up punches. All right? We'll keep those warm up punches straight on to the front. When we take it into our circuits, we'll do right and left, orthodox and southpaw. All right. Maybe you come from more of a cardio kickboxing background and that's totally fine. Maybe you come from more from a boxing background also totally fine. I'm going to point out some of the differences, but at the end of the day you do you. This is your workout. So litter box, little boxer shuffle again. We're going to stay forward for just a few quick warm up punches. You can actually shuffle it here or shift your weight. Guard is always up. We're protecting our face, we're keeping those shoulders pulled back, that core engaged. And just some little jabs to the front. Turning the knees and the hips again. This is still your warm up. We got just about a five minute warm up and then we'll go into our first five minutes. But warm up, as you can probably tell, is already keeping that heart rate up right here, here, keep it going. Eight punch. Turn the knees and the hips. Remember, you're pulling back with that punch just as much as punching forward. 4, 3, 2. Let's take it to those uppers again. Similar to our cardio kickboxing, keeping it straight on. Then we will stagger right through here. 4, 3, 2. Good, let's take it hooks right here. Hook and slow it down if you need to. Up and around, up and around. Now we are going to bring these back in our circuits. So don't tell me it's repetition, it's the warm up, right? And let's take it to a little cross. Cross. This is really more of a cardio kickboxing punch. When we, we get it in boxing, it's more of our 1, 2 punch or jab, cross, jab, 4, 3, 2 and breathe. All right, so we're getting to that first five minute round. I want you to stagger. We're going to those jabs again. We'll start slow, then we'll speed it up. Your five minutes starts now. Jab and jab. One, two. Punch with your jab and cross. Starting slow, just like we did. Warming it up. Yes, you can if you want. Pick up your pace. We got 1, 2, 1, 2, and again. When we take this on our other side, we got orthodox southpaw, not repetition. I have to remind you guys of that. Keep it moving. Breathe nice and strong. 4, 8, 7, 6, 5, 4, 3, 2. Just that front jab, jab, fat. Step out into it. You can go slow. You can pick up your pace. Can you go quick ones right through here? Punch, punch. Yes, you can. Boom. 4, 8, 7, 6, 5, 4, 3. Can we take it to corner to corner with your jabs? Jab and jab. Think corner to corner, right? It's not all the way over. Corner to the front. Other side. You can top it if you want. Yes. Team. Keep it moving. Low impact or high for three or two for one. Boxer shuffle right through here. All right? Stay on this side. Keep breathing. We're gonna take it to some knees. That's our first kick. Knees and down. Pull it through and up. Prepping for that front kick right here. In. And breathe. And breathe. You can keep it just here or at that kick. Remember, this kick can be more of that little snap kick or that push kick again, depending on your background on. Maybe if you've never done this before, you pick what feels good. You pick. Keep it low. Or maybe you're used to a certain type of kick if you've taken other classes. 8. Here we go. 7, 6, 5, 4, 3, 2. Good. Let's take it right here. Knee crossed. And here. Here's our core, right? Then we get all that on the other side. Just like this. Here we go. Crossing it elbow to knee. So working that core, you can keep it here or dou. Double. Yes. Team. You can stay staggered. All right? 7, 6, 5, 4, 3, 2. Right here we're going. Jab, jab, knee. Here's your combo. One, two. Knee and kick. One, two. Yes, you can. Good. Let's take it up a notch. One, two. Knee and kick. Power power. Up to you, your pacing. Here we go. Four and in and kick. Three. Yes. Two and up. Last one. All right. Boxer shuffle. Take it to that other side. Got just a minute or two to get it in. Let's take it with our jabs. 1 and 2. Start slow if you need to catch your breath. You can stay here if you want to take it more. 2. Keeping it up. Get ready. Doubles Here we go. Or double time. You can pick up your feet like me, or twist it or keep it slow. 4, 8, 7, 6, 5, 4, 3, two quick ones right here. Yes, team. 4, 8, 7, six, five, four, three, two. Corner to corner. Step and step. Breathe. Yes, you can step it, step it. What do you got, team? 4, 8, 7, 6, 5, 4, 3, 2. Take it up. Right here. Up and pull. Not repeating, because we're gonna mix it up right here. Left side kick. Kick and tap. Kick and tap. Yes, you can. 4. Stay on the side. Whatever kick works for you. One more minute. Here we go. And tap and breathe. Kick and tap. Boom. Four more. Four, three, two. Good. Take it here. Cross your knee. Cross your body. I'm turning a little bit so you can see, but let's get that core. You can keep it nice and slow right through here. Or double time. Here we go. Take it up. Yes, for eight, seven, six, five, four, three, two. Here we go. We've got a one, a two, a knee, a kick. Finish it out. One, two. I know there's our time, but how about we finish it right here? One, two, knee kick. One, two, knee kick. Up, hand up, right through here. We got four and up. Three, two. Last one. Sorry, team. Had to sneak in some extra time. Catch your breath. I know, I know. I'm sure I'm gonna get a lot of comments on that one, but that's okay. Tap it out. Give yourself some recovery. All right? Don't feel like you have to keep that heart rate up. Remember, recovery is part of the process. Rest is part of the process. I'm keeping my feet moving, but you do you. Let's let that heart rate come down. Let's let our body recover just for a few seconds. It's not super long, but to get ourselves into our next block. All right, so same idea. We're gonna get those uppercuts. We're gonna get an orthodox and southpaw. Then we're gonna take it to a side kick. Then we got a side knee for core. And then we're gonna do some uppers into a side kick for our combo. All right, so we get right side, left side. Try to move a little quicker this time so we don't go over. Go ahead and shake everything out. Get that core engaged. Shoulders back. You're here. Let's take it with our uppers. Up and up. Coming up and under. There we go. Breathe up. Yes, you can. You can keep it here or upper, upper. Get a team. Feel my core. 4, 8, 7, 6, 5, 4, 3, 2, roll them right here. You can just roll them nice and light. You can add those quick feet. Cardio kick. 8, 7, 6, 5, 4, 3, 2. Bring it up. Front leg, knee, side kick right here. Front leg, sidekick. I know often we do them where you can actually see from the side. So I'm going to turn this way so you can see me. Knee, side kick. Two more like this right here. And kick right here. Pancake. How about two more after that? Right? Since we lost our balance, you don't have to go as high as me, just the kick right here. Up and down, up and down. You can keep it low. You can go push, kick, breathe. Yes. Team if you want. Little tap sidekick and tap sidekick and attack to my stance right here. We got four, three. Now you feel those obliques. Let's keep the core working right here. Slow if you need to balance on that wall. Pull it in. Let's get the abs working. Feel them. Four more slow. Three, two, Double time. Right here. Take it up if you want. Otherwise, keep them slow. Just keep that core wrapped. Keep it moving. 4, 8, 7, 6, 5, 4, 3, 2. Right here. Going upper, upper, upper, upper, knee and kick right here. 4, 3, 2, 1. Knee and kick. Yes, you can. 4, 3, 2, one. Knee, sidekick, whatever that is for you. One more slow if you want. Speed it up. It's optional. 4, 3, 2, 1. Knee kick. If you don't feel like you're getting everything in. Slow it down. It does not matter your pacing. It matters your intention, your intensity, your form. All right? So if you need to go slower with it, that's okay. Let's get one more. Four, three, two, one. Knee. Let's do a little jump rope right here. Take it to that other side. Good. We're about halfway there. Uppercuts from this other side. Here we go. Take it up and under. Slow and controlled again. Use this time if you need it low impact to get it going. Breathe if you want. Take it quick. Quick. Totally up to you. You can keep it slow if you want. Yes. Team. 8, 7, 6, 5, 4, 3, 2. Roll them right. Quick ones. You can add the quick feed if you want. 8, 7, 6, 5, 4, 3. Center it. Take it slow. Here we go. Knee. It's a little lift and kick. So it looks like this. Knee, lift and kick again. It can be as high or as low as you want. It can be that high, almost that roundhouse or that push, kick up to you. And push. Balance if you need to. One more. Can you do just your kick? Kick and down again. This is always an option. Use that balance if you need to. If that gives you better form, take it up. Breathe. Are you ready? Tap it out right here. Tap. Sidekick. Again. It can be low, it can be push, it can be point. Get those abs working. How about four more right here? Four, three, two. Now that we're feeling those obliques. Side, knee. Find your balance right here. Here we go. And down one minute. Just over right here. Here we go. Breathe. Remember, you can balance. Are we ready? Double time if you want. Bring them up a little quicker, but still thinking core, so. Still thinking those obliques and those hips. 8, 7, 6, 5, 4, 3, 2, center. We've got upper, upper, front knee and kick right here. Upper, upper, knee. One more slow. Upper, upper. Are you ready? Take it up. Here we go. 4, 3, 2, 1. Knee, kick. 4, 3, 2, one. Again. If you find you can't get them all in, slow it down right there. That's fine. Four, three, two, one. Or just slow down your knee and your kick. I know. Three, two, one. One more. There's your time. Shake it out, team. Maybe bring those heels up. Little tap. Stretch out those hips. Did you feel your obliques? Did you feel those hips? Do you feel that heart rate? Where is it? Let me know. Catch your breath, team. Again. Give yourself that recovery, and we're going into our next round. All right, Moving fast. Right and again. No repeat. Except right side and left side. I know somebody's gonna come at me for that, and that is okay. All right, team, let's take it back to that stagger. One more punch. We got our hooks. We got our hooks. We're starting with that. You got a team. Center yourself. Shoulders back. Realign yourself with that posture. Guard is up. Core engage. Remember, you're coming up and around. Then scoop it up and around and scoop it. Pivot. Let's take it right here. Here we go. Hook, hook. I actually don't like to take these at a double time or take them a little faster just because can get a little too much in the shoulders right here. So we're gonna keep them right here. Breathe. Yes, you can. Up and breathe. Let's go. Eight more right here. Eight. Poke it around. 7, 6, 5, 4, 3, 2. Good. Hold it. Here we're going. Front kick. Tap it down. Back tap. Right here. I know we did that before, but we're gonna mix it up right here. We got front if you want. Look over your shoulder. Right up and back. Four more slow. We got four, four, and back three, and back two. One more. Again right here. Take it up and back. If you want to go quicker. I know that's a lot. Or you can just take it up and tap. Up and back up and tap. Either one. You find your pacing. Let's Finish it out. 4, 8, 7, 6. I know the balance is a lot, so don't rush it. Four, three, two. Yes. Jump rope right here. Speed bag right here. And get ready. We're going to take it down. Now you can take it. We got a core, punch, and a kick. Now we got a core. All right, team, so two options. Right here. You can go standing, mountain climber, low impact, or high. Right through here or drop it down. With me here, we're gonna bring those knees across. We're not going long, so join me. Standing or here? Start slow. You can just tap it in. We're gonna cross. Then as you're ready, if you want, you can run it out. Up to you. I know that's a lot. So you find where you need to be for you. Yes. Team. Breathe. Ha. Climber for four. Three, two, one. Bring it up. Right here. We got hook, we got upper, we got jab, jab, knee, front kick. So front knee, upper. Oh, no. Hook, upper, jab, jab, front knee, front kick. Yes. Hook, upper, jab, jab, knee. Here, kick here. Different. Hook, upper, punch, punch. Don't worry, we're not gonna scoot it up. And here, right here. Hook, upper, lift, and kick. Kick, yes. Hook, upper, high, lift, and kick. Two more. Hook, upper, punch, punch, side, lift, front kick. One more. Hook, upper, punch, punch. Yes. Speed bag. Take it around, team. Let's get. Same thing. Other side. I know. We're getting it done. Hooks right here. Here we go. Same punch as before. We're just at a different angle. Orthodox and southpaw. You can go slower than me if you need to. You do? You be where you are today. It's your workout. Twist. Core guard. Eight, Seven. Yes, you can. Six. Cool. Five, four, three, two. Get ready. Right here. Kick. Tap it back again. We're not staying here. This is just your prep, and this is your modification right here. Kick and tap or back kick. Look over your shoulder. So front kick, look over, back kick. Maybe you want to be here and grab onto that wall. You're lifting and pushing to the back with that glute. If that doesn't feel right for you, just go front and tap up and here. Yes, you can. Ha. Yes. You pick where you want to be. Keep it nice and nice and slow, or pick up your pace for you. You can go up and tap or up and kick. Up. Find your balance. We got four, three, two, one. All right, team, we got it here. We're going either jacks right here for core, or you got plank jacks on your hands. Let's actually take them here. Let's find that good balance. It's a core. If you're standing, just engage that core. Here we go. Take it out and in. You can also just walk it out if that's better for you. Just a little bit of core in these circuits because we want to get it done for 8, 7, 6, 5, 4, 3, 2. Bring it up slowly. I know, team. Let's get it done. Let's finish it out. Right here. We got hook, punch, punch, front, lift and kick. Right here. Hook, upper, punch, punch, lift, and kick. Finish it out. Hook, upper, punch, punch, lift. And here. Yes, team. Hook, upper, punch, punch. I know that's your time, but let's finish it. Hook, upper. One more right here. Hook, upper, punch, punch. Yes, team. Catch your breath. Little taps. How you doing? I told you it was gonna go by quickly, right? These little blocks. Six minutes, five minutes. Whatever it is, we're feeling it, right? All right, team, we're gonna finish it out. Guess what? We're gonna make our own little circuit with this. We're just gonna make it a little two minute bonus circuit. That's all we got. We're gonna start with some speed bags and then across. You know I love this one. And then we're gonna go down and up, and then we're gonna finish strong. All right? So strong punches. Let's get it done. We got two minutes to cool it down. Are you with me? Of course you are. As long as you're moving, moving, that's all that matters. Let's take it slow. Speed bag, speed bag, speed bag. Cross. Slow, slow, slow, cross. If the side step is not right for you, you can just go here, here, and cross. You can keep it stationary. Cross, speed bag, speed bag, speed bag. Or move with it. And you can keep either of those options or four quick feet, shuffle. Here we go. Cross, cross. Yes, you can. I know. And breathe. Keep it going. 8, 7, 6, 5, 4, 3, 2, 1. Hold it here. Down, down, up, up. I know these aren't our traditional punches, but turn, turn. Hip mobility, shoulder mobility, right? Yes. One minute to go. Up, up, and up. Take it down, down, up and up. Four more. Four, three, two. One more. All right, modified jack. Take it Jack. And jab Jack. Slow or full jumping Jack. Finish it out. Single team. This is it. Hang with me. I know it was fast and Furious. I want you to tell me in the comments how it was for you. I know it felt like sometimes you didn't have enough time to get into stuff. That's the problem with circuits, right? We got 5, 4, 3, 2, 1, catch. You ready? Look at that. 30 minutes down. Just like that, right? And listen. I know. Let's roll those shoulders while we're letting that heart rate regulate. I know sometimes some of you tell me you don't like kickboxing because of the flow, because it's fast and furious. To that, I totally hear you. And I remind you you can always do a different video, a different cardio, but also to trust your body and its movement. You don't have to have a perfect punch or a super high kick to get your heart rate up to get your muscles warning. I want you to stay safe and I want you to keep moving. So remember that when you're coming into these workouts, doesn't matter what you look like, it matters that you're doing things safely and effectively. And if you're safe and you're moving your body, that's effective. Right? Take it to the side. Big stretch. Also a reminder that I do have, I do have a lot of kickboxing workouts and boxing workouts in a flow like this. And I have a lot that actually are circuits of 40 second intervals or a tabata or a pyramid where you're only doing one thing for a set amount of time. So if that is more your jam, check out those boxing workouts. Let me know in the comment how you felt. For me, it felt fast and furious, but it felt like it went by really quick. I would love to hear from you. Make sure you leave me a comment. Leave me a like, like don't forget to subscribe to my YouTube channel. I love hearing from you and the more subscribers we get and the more you comment and like, the more people we're going to reach and we're going to keep people moving in a way that's good for them. Let's get the same thing, other side. And of course check out all the links in the description. Download the Body Fit by Amy app. Join us in the Body Fit Athletic Club. Get on that email list so you can get your free monthly and workly and weekly workout calendars as well as lots of other free information. And of course, don't forget to get some stretching on your own. Thank you for joining me today. Let's get one big deep breath in and out. That was your no repeat kickboxing circuits workout. Great job, everybody.