17: Cardio Core Kickboxing Workout | 36 Minutes | No Equipment Needed!

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio core kickboxing workout. In this workout, we're gonna get body weight cardio using a mix of kickboxing as well as some core. We're gonna keep it all standing and then finish with some things on the mat. And of course, I'm going to give you lots of different options, both high impact and low along the way. Are you ready? Let's do it. Go ahead and start. Just by moving your body, you can get a little march or step touch. You can p those arms. We're going to get a quick, dynamic warm up. And within this, we're going to get our bodies prepped, ready to punch. We can roll those shoulders and kick and obviously work our core as well. The way this is going to work is we're keeping it all body weight, so we're not adding any load with weights, but we are going to get our muscles working hard with just our body weight. Let's take one shoulder, open it up to the back. We're going to keep that heart rate up. We're going to make this more of a flow, so don't let that worry you. I know some people prefer the intervals, but with kickboxing, it can be really helpful to have a flow. Let's cross those arms over and under right through here. And then we can add a little step out into that side lunge. What I love about a flow with boxing is that then we can spend a little more time building up our circuits and our combos so that way nothing feels too complicated. You can always start with the back to basics and then build from there. That just gives us a little more time. We you don't have to stay within that certain time frame where by the time you feel like you've mastered the move, the time is over. Right. So we're gonna keep it more of a flow. Let's just shift our weight right through here. And what that means is you are going to have plenty of breaks in between where I say, you know, box your shuffle or march it out, whatever it is, let's take it flat back down and round it up all through your back. So whenever you have those points, you can march it out, you can return to that boxer shuffle or you can take a real breather. All right, so don't feel like it's going to be constant, constant, constant really heavy cardio the entire time. Take your arms right here. Roll those shoulders. What we're gonna get is a lot of conditioning cardio cardio, conditioning, more of the those one and two zones. And then we'll have some hit intervals with that to really get your heart rate up. Let's tap it back right here. Also along with that, we're going to be adding lots of core to this boxing. What I love about boxing is we get a lot of that rotational movement anyway. Hold this one here. You can take it straight up, you can just leave it here, or you can take it down right through here. World's greatest stretch. Even drop that knee a bit and take that top arm. So boxing has a lot of core work. Rotational movement through your torso, through your back as well. But we're going to get even more step up and in. So a little more of a focus on the core. Take it here, hold it here, reach it over if you want, if you want, take it all the way down. You can drop that back knee and reach it up to here. Reach through. So as I said, everything is going to build. So no crazy combos, nothing too fancy, just ways for you to add on. If you want, go ahead and step it in here. Pedal those feet and slowly warm it up. So take it right here, roll it up, but also warm it up. All right, so we're gonna tap and reach here, finish our cardio portion of our warm up and then we'll get into some warm up punches. All right? Just to review some things. So just follow my lead. I'm going to talk you through everything. As long as you are moving during this workout, that is all that matters. And if you need a breather, take a breather. Get water when you need it. All right? This is your workout. You do you. I want you to be where you are today. And maybe that's taking the lower impact version. Maybe that's taking more breaks. Maybe that's going harder than me. Whatever it is for you, be where you are today, all right? If you showed up today, you're moving your body. That is all that matters. All right, team, so a little stretch right through here. So most of what we're going to do in the first part of this workout is going to be all standing. There will be a few times that you have a standing option of something and an option to take it down to a core to a plank position. Let's just do our little bob and weave or boxer shuffle. We're going to turn to that one side. Remember, we have our orthodox and our southpaw, which is our left and right. Right. So we're bringing it up. You can just do a little Weight shift. We're gonna stagger here. Those hands protecting your face, Little side to side again. It can be here or it can be here. Core is engaged, and we're going to start with just that jab. Just that little one, two, punch, whatever you want to call it. Here we go. One and two. And don't think too hard on it. We're just getting warmed up with these punches here and getting that heart rate up again in those lower cardio zones. And then we'll have some hit cardio zones as well. Take it here. 1, 2, 1, 2. So sometimes, depending on what format, if it's kickboxing, cardio kick, or boxing, we'll call them 1, 2, or jabs, crosses, whatever you want. We're not really that concerned. As long as you're moving. 4, 8, 7, 6, 5. And watch my torso. I'm getting that little core twist right here. Let's take it. Hook and hook. Up and around. Up and around here. Turn your body, knees and hips, but nice, strong core. Four, three, two. Can we pick it up right here? Yes. Four, three, two. Let's take it upper, take it upper. Up and under right. Still protecting that face. And now sometimes I get more in a rhythm of it. But I don't want you to worry about trying to be on the rhythm or with the music. That's not this kind of a workout. Just move for four core engage. Three, two. All right, can you take those uppers? Double ten, quick. Five, six, four, eight, seven, six, five, four, three, two. I want you to take it to the center. Boxer shuffle or a little side to side. We're just gonna take it right here. Little core here. We got side, side. You can just be in that little athletic squat stance. Don't think too hard on it, but right through here. 8, 7, 6, 5, 4, 3, 2, twist. Right, really getting that core working as we're still warming up. Punch it across. Yes, team. So again, you should be in those heart rate zones getting it done right. Taking it across. We've got four, three, two. Good, take it here. Twist, twist. It can be as small as you need it to be. Just little core engagement or really get low. Take that sumo squat. Twisting in the core. Yes. Little leg burn. Four, three, two, boxer shuffle. Side to side. Now we're gonna switch gears, all right? Right side, left side. Orthodox soft pole. Let's get them both in. Exactly what we did before. We'll start with that one, two punch with those jabs, and then we'll take it. Hooks and uppers. Protect your face here we go. And you can take it slow or you can really go for it. Up to you. We're in that conditioning phase. We're going to have some hit intervals coming up, so get ready is where we just learn those punches. Can you pick it up right here? 1, 2, 1, 2. Yes. 8, 7, 6, 5, 4, 3, 2. Take it. Hooks right here. I got my pony in my face. Slow it down even more. Focus on that core. Up and around. Can you pick up your pace? Not quite the same as our quick jabs, right? But you can still pick it up. Up and around, up and around. 8, 7, 6, 5, 4, 3, 2. Uppers, take it up. Yes, you can, team. Keep it moving. Upper, upper, core and tight. Four, three, two. Double time. Yes. Quick ones. Feel that core. Feel those arms. Nice and tight. Yes, you can. Four, three, two. Little jump rope, right? I know it feels like we've been going forever, so just hang with me right through here. We got a breather coming. Tap those heels. You're either here or you're here. And I want you just to go for it. We got a little hit interval here, so we're getting that heart rate up even more, right? We got low impact. You could be here. Side to side, high impact. Let's keep it moving. So strong arms, strong core, whatever you need, wherever you need to be in this moment, we've got 4, 3, 2, 1. Tap it out right here. All right, so guys, that was really just an extended warm up right where we got those punches. We got a feel for things. Let's grab some water. Grab it here. Cheers, y'. All. So we're keeping that core moving with every punch that we do. We're going to add some knees and some kicks as we go, but just thinking rotational movement, wrapping that core, zipping it up, bringing here as you punch and as you kick. Let's do it. All right, so back to here. Keep those feet moving. Tap it out right through here to that boxer shuffle. And we're gonna angle it just a bit. South Pole orthodox, whatever it is for you. You can mirror me or you can match me. Again, side to side. Or you're up here. And let's start with that one, two punch right here. One, two. Or your jab and cross. Now, I'm gonna stay angled, but I may turn to the front to show you a few things as we add on. I want you to keep that front. Punch, punch, knee, punch. It's your back knee. You don't have to get very high. You can just keep it here or punch, twist, Twist. Power through. Right here. You do you. If that's lower impact or a little slower, that's okay if you want to add that power or that jump. Here we go. Four, three, two. You stay here. But watch me. One, two, three. So three punches. And that knee. Twist, twist, twist, knee. It's your back knee. I know. Often we do this. 1, 2, 3, front knee. 8. 7, 6, 3, 5. 4, 3. 2. Hold that knee right here. You can start slow. Cross it. Twist, cross it. Let's get that core working right. I know. Here we go. Cross up. Trying to figure out my heart rate zone, but it's not telling me. Four, three, two. Just your knee. I want strong cross for core. Up, up. Slower and lower. Or get that power. Yes, you can. 8. 7, 6. 5. 4. 3. 2. Let's take it front. Little chamber. And upper right here. Knee up. Come up and under. And here. Slow. Pull it in. And here. Four more slow. Four. And up. Three, two. One more. Can you pick up your pace? Up and under. Power up and under. So this time, front knee. And then you come up and under from the back. And all of it. I want that rotational movement. You can do it. Here we go. 4, 8, 7, 6. Breathe. 5, 4. Yes. 3, 2. Good. Hold it here. Knee, knee. Let's take it quick. Pull it in. Lean back on that back leg. Let's add a twist right here. Twist, twist. Breathe. Yes, you can. 8, 7, 6, 5. Watch me. Slow. Can we put them together? We've got jab, knee, knee, upper jab, back knee, front knee, upper, punch, back knee, front knee. I know it's a little tricky. Don't think too hard on it. And don't worry about it. If you feel like you're not getting it, it's punch, knee, knee, upper, punch, punch. I know. Me too. Last one. Hold those knees. Cross them here. Cross, cross. So take them out nice and wide. Right through here. Then let's twist it. Twist, twist. Can you get more of that torso working? Yes, you can. Team eight. Seven, six. Three, five. Four. Three. Two. Good boxer shuffle. Take it to the other side. Side to side again. You can mirror me. You can be South Pole. You can be orthodox. Up to you. You can take it. Plant your feet. Same thing from here. Don't think too hard on it. Let's get it done. Punch a knee, punch, back knee. So it's a little bit of that difference in weight. Shift right. Punch strong. Power it up. This would be all offense. We bring that front knee up, it's more of that defense. And up right here. Breathe. Power. Remember, you can keep it slow and low, or you can take it here. 4, 3, 2. Good. Can you get 1, 2, 3. So it's that back punch. 1, 2, 3. You got your other punch leading. That's okay. Whatever works for your rhythm. Get that twist. Strong punch, strong core. Four, three, two. Good. Hold your knee slow. And breathe. Yes. Take that elbow across. Four. More slow. Yes, you can. Three, two, one. Here we go. Bring it up. Up. Cross. It does not have to be fast. You do you. 8, 7, 6. 5. 4, 3, 2. Front knee, right here. Knee upper. Take it slow. If that heart rate is up and you need a little breather, you want to bring it back down to one of those lower levels. Power. Knee, upper. Yes, you can. Here we go. 4, 8. 7, 6, 5. There we go. 4, 3. Get up and under. 2. Good. Can you take a knee? Knee to the back. Breathe. Add that twist right here. Twist, twist. Four, three, two. Can we put them together? Watch me. Slow. Jab, back, knee, front, knee, upper. Jab, back, knee, front knee. Come up and under. Punch, punch. Back, knee, knee, upper. Cross. Knee, knee, upper. I know, I'm forgetting it too. One more punch. Knee, knee, upper. Bring those knees up. Take them to the front team. Let's cross them here. 8, 7, 6. Take them across. 5, 4, 3, 2, 1. Tap it side to side. All right, team, we're gonna get some water in just a minute. Before we do one little interval, we'll keep it 30 seconds only. You can just do what you just did and think of it as a standing mountain climber. Or if you want, you can take it down to that regular mountain climber here and bring those knees across. Across. It's a 30 second interval. Just get a quick little blast. Standing or lower? Can we grab some some water and we'll get some kicks? So join me here. Strong core either way. Tuck it. Here we go. And it can be low impact either way, from the standing or from down below, or you can run it. But remember, I want those knees into the chest. We're not running so fast that we're sacrificing our form. We're about halfway there. We got 15 seconds to breathe. Stay lifted, stay breathing, stay tight. Can you pick it up for these last 10? I think you can. Whatever is for you. This is a hit round for 5, 4, 3, 2, 1. Stretch it back. All right, team, how are we feeling? Let's grab some water. I know I'm feeling that, you guys. I hope you are too. Let's go ahead and take it back. How Are those zones looking? I don't know, but hopefully you are feeling good. Here we go. Tap it out. All right, team, so hopefully you can tell the difference, right? We get some of our conditioning, like right now, where that heart rate is in the lower zones. We get some hit rounds like that. We get a few that are kind of in between. Up and down, up and down. Right? That's the idea with this flow. So don't worry. I don't want you to feel like you have to keep up or you have to do everything exactly right as long as you are moving. All right, so we're going to work our way into adding in some kicks. We got a couple more minutes up top, then we're finishing down on the mat. And if the mat is not right for you, you can keep it standing or you can call it a day. All right, team, so right here, you know these kicks. We're going to angle it to the front. We're going to start with that chamber and then that side kick right here. Join me up. Or a little side lift. Sometimes that chamber is more towards the front. Again, no matter who you're doing your kickboxing with, you may have different names for things. Cardio kickboxing is certainly different than boxing. Boxing, I do both. So my classes are always a little bit of a combo of both. Both. And that's okay. In and up. Speaking of, you can just do a little lift, and then if you want to kick low, you can. If you want to do that push kick with your heel or that almost like a roundhouse with the pointy toe, either one is fine. You do what's best for you. Let's go. Three, two. Feel that core. One right here. Take it low, take it. Kick right here, low. So I'm angled this way. But let me show you from the side. Think of it still in that diagonal, right? Tap it low, kick it out. Whatever kick is better for you if it's your push kick or if it's all the way up. Here we've got 8 and up 7. Can you get low with it? 6. 5. 4. 3. 2. Good. I want you to hold it here. Find a wall or something to grab onto. All right. If you can balance, great. But I want you to start with just those little lifts. Lifts to the side. We're really going to isolate that oblique, those hips, while we give our heart rate a little break up. Keep it going. 4, 3. The idea with the balance is you're trying to keep it off the ground. Take it up, kick it out, kick it out halfway down. Now, what I'm not doing is leaning all the way in. I'm trying to take it here. If you don't have balance, tap it down in between. If you have balance, try to keep it up. Hold it up right here. Baby kicks. So we're gonna get a lot of glutes. We're gonna get a lot of those obliques. Wherever you are, if you don't have balance, just kick it low. 8, 7, 6, 5, 4, 3, 2. Take it here. Upper, upper. Right. Let's switch this to the front. Upper, upper. I know, right? Take it. Jab and cross. A little burn in that side, right? So let's shake that out. Taking hooks. Hooks, hooks. Let's put some things together. Watch me. Slow. Jab, upper, knee. Kick. Take it. Jab, upper, knee, and kick. When we speed it up, you can, of course, take some of this out. Maybe you want to take the knee out. Maybe you want to just do one punch. Knee and kick. We got jab, upper, knee up to you. Maybe you just want to do a punch and a knee, just like we did before. We just want that core working. We got some punches. We're going to speed it up to get that heart rate up. In 3, 2, 1. Whatever's good for you. Jab, upper knee, kick. Jab, upper knee. Kick, kick, kick. Four. Three. I gotta get on beat, right? Two. Last one. Side to side. Twist it right here. Right. Turn. Turn in that core. Stretch out that back. Just a little mobility exercise. Reach and reach. Punch. Yes. Four. Three. Two. Good. Take it here. Side, knee, and kick. Take it slow. Bring it up. Bring it up. Knee and kick. Up right here. Pull it up and in. And then sidekick. And again if you need to. This can be that push kick with a flat heel, you can come around. Whatever is best for you keeps that core working. If you need balance the whole time, you can. Otherwise, let's take it right here. Here we go. And kick a little quicker. Knee, huh? Not very many, but we're gonna get that side. Little burn. Breathe. Four. Boom. Three, two, one. Find your balance. So you're either balancing here, keeping it on the ground, or grab right here. Little lift, little lift. Lift. I guess we did more of that knee than that lift in the beginning part. That's okay, because you need to what you were doing right. Breathe, trying to keep it off the ground or high enough that we maintain that tension. Kick it out right here. It can be low or high. Up to you. A little bit of balance. You're not leaning far into it. I Want you to stay steady right here. But up. Breathe, core all the way up and in. And especially those side kick, kick, glute burn. I know, but right here. Here. Stay lifted. 8, 7, 6, 5, 4, 3, 2. Right here. Ch. Reach it out. I know. So not crazy. High heart rate, but lots of burn. Right through here. That's what I love about boxing. When we get these going. Uppers, take it up. One reel for four. Three, two. Right here. Here we go. Jab, upper, knee and kick. Let's slow it down. Jab, upper, knee, or lift and kick. Take the strong jab upper. Can you pick up your pace? Jab, upper. Don't overthink it. You can get those first ones. Then power, power, jam, upper, power, power. If you want to just do that knee. That works too. Or just a jab knee kick. You do you. It's your workout. I just want those obliques working. I want that heart rate working. I want some punches and some. Some kicks. Four. Yes. Three. Last one. Here we go. Take it side to side. Twist. I know. Four. Let's keep it right here. Three, two, Cross, cross. I want a little bit of cardio, a little bit of a hit round. Right through here, right? Can you get low with it? Oh, don't worry. I'll get my shoe. You keep going. Yes. Team. 4, 8, 7, 6, 5, 4, 3, 2, 1. Right here. Catch your breath. Quick sip. This is a team home stretch. We're adding a little more core on the mat. I'm hoping that you're feeling it like me, where you're getting that high heart rate on those hit intervals, keeping it pretty steady and feeling a lot of core. Let's keep that going as we go. Watch me here. We're gonna sit low, drive it up, up so it's strong punches to the front. Whatever punch you want. It can be upper. It can be ones, twos, whatever. And we're gonna get low with it. Then we're gonna add a little pop back. Not a full burpee, but a pop back where we get those punches from the plank. So join me. 1, 2, 3, 4. Get low. And I want you to think about that core working, right? Watch me here if you want. Take it down, take it here. We're gonna punch, punch, punch, punch. Take it up. Punch, punch, punch, or quick one. So I want you to stay low in that squat. Pop back if you want. If you don't want to go all the way down, you just take it down and up. Here we go. 4. 3, 2. Pop it back. 4, 3, 2, pop it up. 4, 3, 2. Pop it back. 4. Or walk it back. 3, 2. Up. 4, 3, 2. Take it back. 4, 3, two. Last one. 3, 2. I want you to hold it here. Knees. Take it across. Yes, you can. Or standing. Bring those knees to the chest. 4, 3, 2, 1. Seated position. You can do this seated. You can keep it standing, but we're going to start sitting up nice and tall with that punch. Punch right halfway back, really small. If that's not right for you, you can keep it seated. You're still going to engage that core, right? So keep it going. Breathe. Take it up a little bit further down. Breathe. Now, I want you to keep this slow and controlled on the way down. I don't want anybody using their back, but if you want to take it all the way to the mat, take it slow. Down for two. Up and punch down for two. If that's not right for you, you just go halfway back or you stay seated. You do you halfway back or all the way, but deep core, not pulling with the back. Really maintaining right through here. Three, one more. Hold it here. Eight, seven. Can you get back a little further? Maintaining right through here? Yes, you can. 4, 3, 2, 1. Stretch it out right here. Up onto your feet. Team, we are so close. I want you to take it back to here. Here's what we got. Side knee, punch right here. Power it up. Get low. I really want you to turn into it if you can. If that's not right for you, keep it low and just punch across the front of your body. We'll start slow, then we'll speed it up here. Side knee, punch. Side knee. Get low and punch. If you can pivot on the knees and the hips, I want you to turn into that lunge. But if that's not right for you, just cross it. Just go here, punch across here, punch across. Two more. Yes. Last one. Here we go. Take it up. And punch. Punch right through there. Keep it moving, team. I know we're in the home stretch. Breathe. Four, eight, punch. Seven, six, five, four, three. Side knee. Two. Bob and weave. Take it here. My hair is all over the place, all in my mouth. Take it slow. Side, knee, and putt. Take it up and punch. Can you get low with it? High with that? Side knee, then turn into it low. If that's not right for you, just punch across. You don't have to get that low. Hopefully that heart rate is getting up there. I know. I'm feeling it. Breathe. Side. Can we finish it out right here? Double time. Yes, you can. Power. Lots of Core twist. Here we go. 4, 8, 7, 6. So close. 5, 4, 3, 2, 1. Tap it out right here. How we feeling, team? Hopefully good, right? A little bit more of that cardio conditioning and a little bit less of those hit rounds. But sometimes that feels more sustainable. Sometimes it goes faster. Right? Tap it out right here. Let's get a little hamstrings. It's fun watching. If you don't have a watch, don't worry. Just pay attention to how you feel. But I have liked since I've had my apple watch, watching how those zones go up and down and how I feel in different ways. Right. Don't worry too much about the numbers, but it can be really helpful if you're curious about that. But otherwise, just workouts like this where we can get those highs and those lows and read more about Zone 2 cardio. We've been doing a little bit more of that conditioning. Really important for our overall health. Let's take it right here. Let's get a little stretch. Hips to the back. Yes. Team. I know we're gonna keep these stretches short, so please make sure that you get more of a stretch on your own. You know, I want to get you in and out. And we had a strong 30, 35 minutes of cardio. Right? Let me know how you feel in the comments. You like kickboxing? I know not everybody does, but a lot of us love it. Do you like the flow or do you like intervals? Either answer is fine because I have both. And if you're looking for a little, a little finisher to this, I have a 10 minute cardio core kickboxing quick hit. Just 10 minutes. Similar. Lots of core, lots of boxing, tons of 10 minute videos. If you feel like you have a little gas in the tank, you want to get it done. Highly recommend. Check out my 10 minute playlist or check out those quick hits. Otherwise, don't forget to subscribe to the YouTube channel. Leave me a comment. Leave me a like. Join us over in the Body Fit athletic club on the Body Fit by Amy app. Check out the links in the description below so you don't miss a beat. Thank you so much for being here with me today, team. Let's get one big deep breath in and out. You did it. That was your cardio core kickboxing workout. Great job, everybody.