30 Minute Kickboxing Pyramid Stack Workout II FRESH Day #17

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your kickboxing pyramid stack workout. This is day 17 of your fresh challenge. This is also a great cardio workout that you can do at any time. I'm going to give you lots of different options to work to your fitness level. We'll be working with kickboxing in a pyramid stack format. So going up in time, 30 seconds at a time, and back down. Are you ready? Let's do it. All right, let's get started with a quick warm up. We're gonna get some mobility work. We're gonna be all standing today, so let's just go ahead and start marching or jogging and rolling those shoulders. Start small, then take them a little bit bigger. We will keep the warm up short so we can keep the workout short. And again, since we're staying on our feet, we just want to get everything ready to move, get some dynamic movement prep and get ready to punch and to kick. So format. We are going up in time and back down. We've got 30 seconds at a time and we'll be stacking those moves. So we'll start with one move for 30 seconds, then we get a 30 second breather. Then we will take it. Move two for 30 seconds, followed by move one for 30 seconds and then a 30 second breather. And then move three, two, one, and then four, three, two, one, and Then we take them back down. Don't worry. I know that sounds like a lot, but I will be talking you through it as we go. Let's take it here to here. The good news is no crazy combos. You'll have one thing that you'll stick for 30 seconds and you'll be repeating as we go. I'll give you a few different options. Let's take it to a squat and then roll through that hip. Depending on your fitness level, you know that I always want you to be where you are today and to work to your level. If you showed up today, you are successful, no matter what that looks like for you. Let's take it right here. We're gonna do a little Good morning. Hinge and then reach it back. Take it hinge, reach it back. If you want, you can take it more of that lunge here, take it hinge and back two more just like this last one. Hold it here if you can. If you're able, drop that hand down, walk that foot out, reach it up, drop that knee. A little opening up the hip. If you need to take this up top, you can do that. As well. And then reach through. My legs are already burning, but that might be from the workout I did right before this. Step it through to that other side. Reach up if you can. If you need to stay up top, you can drop that knee and breathe. Reach under and breathe. Step it up, bring it up. We're gonna tap and reach across. All right, so we're gonna get into it. We'll prep with a few little warm up punches and then we'll get right into it. So two stacks today. Two stacks of four moves. That is not much. I know. It is one of those formats that sometimes we love to hate or hate to love. Right. You say you have a love hate relationship with it because it moves really quickly. Some things feel longer in the moment, but we are done before we know it. So don't be scared by that. I think most of you love it, but a lot of you say, oh, it feels so challenging. But then we're done really fast. So we love that. Right, let's go ahead and get our guard up. Remember, we have our orthodox in our South Pole. Our two different sides. A lot of what we're doing, we'll keep it center. We'll switch them in between. Let's start with just those jabs. Remember, you're just punching out, pulling it back in. I will give you several options to go higher impact or lower impact. Let's walk it to that other side right here. And breathe. And breathe. Yes. Four. Pull them back. Guard is up all the time. Two, take it center with those uppers. So again, these are just our little warm up punches before we get right into it, into our stack where we go with those 30 second intervals. Turn it back angled. Take it hooks, hook. Yes. Breathe. You do not have to go as fast as me. You can always slow it down. Breathe. Two, turn it to that other side. Take it here. Core is engaged the entire time. Remember that hook. You're bringing that elbow up. 4. 3. 2. Good. Tap it out right here. We're just reaching again. You do, you do what's best for you. If that is slower or lower impact, take it there. I'm gonna take you into our first move. So we're starting with 30 seconds. We're gonna angle with those jabs. We're gonna go jab for four. Turn it. Jab for four. Turn it. If you want, you can do a jump with it if you want to keep that turn. But guard is up. Strong punches. You pick your pace and we'll get it for 30 seconds. So here we go. First, 30 starting now. Here we go. Up. Turn it. Four, three, two, one. Turn it. We're gonna come back to this a lot, so I really want you to focus on your form. Right? This workout is great for people who don't love a kickboxing flow, right where you feel like there's just a lot thrown at you at once, because we're gonna keep it simple. 4, 3, 2, 1. Turn it. 4, 3. 30 seconds is up. All right, little breather. Next move. Move number two. We're gonna go a squat and a kick. So we're gonna sit low, bring that knee up, and push it through. You have two options. You can do that snap kick with a pointed toe or squat. You can do that push kick as if you're pushing your opponent away. Either way, you're gonna be bringing that hip up and coming out. All right, so you've got squat kick. We're alternating. 30 seconds. Here we go. Angled. Pull it through. Take it down. Pull it through. This is our move number two. We got 30 seconds of this, and then we will go right into the 30 seconds of those jabs. Down and up. Down, Pull through, and again. You can experiment. Maybe you want that snap kick. You want to get a little higher with it. Maybe you want to push up to you. 5, 4, 3, 2. Jabs. Here we go. 30. Turn it. Jab, jab, jab. Turn it and up. So it's really three punches and up. J. Jab, jab. Turn, turn. 10 seconds. Five, four, three, two, one. Breathe. All right, now you got a breather. So we're exercise number three. We're going to take our uppers up. So we're walking up. 4, 3, 2, 1. Jumping jacks for four. Either just like this or low impact. 4, 3, 2. Jacks back. 4, 3, 2. If you have the space, move it. Otherwise, keep it stationary. Four uppers. Four jacks straight on. Then our squat and kicks, then our jabs. Here we go. 30 seconds. Upper, upper. Upper. Jacks. Four, three, two, uppers. This used to be one of my favorite combos when I used to keep teach class in person, because we could travel with it. So if you've got the space, use it. Breathe. Yes. Upper, upper. I can't go too far. Too far. I'm gonna come right into the camera. Just your uppers, and then squat and kick. Here we go. Second. 30. Move number two. Bring it up. Pull. Take it up. Breathe. Down and up. Yes, you can. I know. Get low to high. Get into that squat. Push, Pull it forward. Take it up. Five seconds in two. Those Jabs. Here we go. Four, three, two. Sorry. Three, two, one. If you want to add that intensity, jump it. Or add that intensity with a little stagger. Switch, switch. Breathe. Yes. Five seconds. Four, three, two, one. Ah. We're at the top of the pyramid. So move number four. Here's what we got. Corner to corner. Looks like this. Watch me. Corner, corner. Then switch it. Corner, corner. Step, step, step, step. If that feels like too much, you can just punch it here. Take it across. But if you can, we're stepping or hopping with it to get that intensity. Drive that knee up. We're at the top. Move number four. Followed by three, two, one. 30 seconds. Corner, corner. Take it up, take it up. I know normally we do corner to corner, same side. So this is a little bit different. Step, step, crossover. Step, step, corner, corner. One side. Corner, Corner, other side. 10 seconds to go. You don't have to be bouncing. You can still get it done right here. Last one, uppers. Here we go. Upper for four jacks back four, three, two. Yes. Uppers, uppers and jacks. You can go low impact too. What do you need right now in this moment? If you can increase that intensity, knowing that you have two more rounds of 30 seconds. If you need a little breather, keep it lower. Impact. That works too. Finish up those uppers. Get ready. Squat and kick right here. Up. Pull it through. Take it low, take it high. Can you get a little wider with that? Squat? A little lower. Pull, Breathe. And up. Pants are rolling down. I know, short girl problems, right? And breathe. High waisted. Come up super high. Down and up and pull through. Yes. Jabs. Here we go. Right here. 4, 3, 2. Turn it. 3, 2, 1. After this team, we start taking them away, right? So we're going to take this one away. We're going to start at the top and take one off each round. And breathe. Enter. Keep it going. Jack. Jab, jab, turn. Last one. Yes. Breathe. 30 seconds to breathe. Grab some water because you probably need it. We're now starting at the top with move forward. Corner to corner, uppers and jacks. And then squat kick. We start taking them away. We're going to take those jabs away first. Grab a quick sip. This round is gonna be over before we know it. Let's start taking them off. We're starting with that. Corner to corner. Step into it, step into it. Cross it over. Step into it, step into it. That feels weird. Just go corner to corner here. Here we go. You can jump it if you want. Drive that knee up or step, punch, step, punch, you can still get that intensity from here. I'm traveling again. I want you to move and use the space if you got it, but if you need to keep it tighter, I get it. You might be working out in a small space like me. Three, two, Uppers up. Uppers, Jacks back. Four, three, two, uppers. Jax. Four, three, two, Uppers. Yes. You're doing it good. Uppers, squat and kicks coming up. And then we'll drop that one. Here we go. Four, three, two. Squat and kick. Last time, pull it forward. Forward. You do not have to be fast. Watch that balance. Pull through. Pull through. Yes. Kick. That kick can be low, if that's good for you, or high, but pull through. Strong core. Hand up. Yes. Breathe. 5, 4, 3, 2, and breathe. Ah. 30 seconds to breathe. Catch your breath. We are doing it. Two and then one. We've got our corner to corner. We got our uppers and our jacks back. Let's get it done. Corner to corner. Zip up that core. I want strong, strong. Pull back. Right guard is up. Strong, strong. Cross it over again. If your brain is not feeling that, totally fine to be here in three and two and one. Corner, corner. Jab. Yes, you can. I know we're getting tired, but this first round is almost done. And then we are halfway through that workout. Second one will go just as fast. I know it's feeling long right now, but it's gonna be done before you know it. Punch. Punch. Strong. Breathe. Five, four, three, two. Catch your breath. Uppers, Jacks, upper, upper. I was almost gonna give you a rest, right? Jack if you want. Take it diagonal to the side, huh? And jacks, four, three, two. Other side, Uppers, uppers. Jax, you can pick up that pace if you want. Yes. Keep it going. Three, two, one. Yes. Ha. All right, this is it, team, for round one. We got corner to corner. Here's what we're gonna do. We're gonna split it up 15 and 15. So let's keep it all one side. All one side. 15 seconds, then we switch it up. Let's get it done. Let's get this round over with. And then moving on to our second stack. Catch your breath. Refocus in that core. Guard is up nice and strong. Fifteen seconds. All one side. Three, two, one. Keep it here. Corner, corner. If you can take it a little quicker because we are focused all on this one side. Knee in. Punch it strong. Last one. Switch your sides. Here we go. Guard is up. Protect that face. Punch, Punch. This is if you have a boxing bag on both sides and you're getting it done. Three, two, one. And breathe. All right, team, catch your breath. All right, so let's get a quick sip of water. Breathe into it. So like I said, we're keeping it all standing today. If you want to get a little cardio core in between, we're gonna take it. 30 seconds right here. Here, here. Cross, cross. It's up to you. Mobility while you're here. Go ahead and join me. I'm gonna show you your next round. All right, again, we'll take it through four moves. You stay there with those knee crosses. First one, we're gonna go jab, upper hook. Turn it. Jab, upper hook. Turn it. We're gonna start with that. Then we're gonna take it hot, quicker, and turn. Chad, upper hook, and turn. All right? We may even add some knees as we go. Then we're gonna take it side tap and kick. Then we got some hooks and some knees back. So similar going forward, right? And then we're gonna go knees back, traveling. And then we're gonna go speed bag, cross, speed, back, cross. It's gonna be fun. Go ahead, shake everything out. Let's bring it up right here. You got it here into that angle. Remember, you can turn it here or you can jump it. We've got jab, upper hook. Start slow. Three, two, one. Here we go. Jab, upper hook, turn. Jab, upper hook. Jab, upper hook. Jab, upper, turn it. Jab, upper hook. Remember, that hook is your knockout punch. I want you to bring that elbow up high. Jab, upper. 10 seconds. Turn it. Last two. One more. Upper hook. Breathe. All right, exercise number two. We're taking that side tap kick. So we're getting 15 seconds each. Side, side tap, side kick. Again. You can do that pointed kick, almost like you're turning into a little roundhouse. Or you can do that push kick, whatever is good for you. Tap Kick. 15 seconds, right. 15 seconds left. Then jab, upper hook. Turning it in between. Go ahead, face forward. Guard is up. We're getting low in 3, 2. 15 seconds. This side. Tap kick, tap, low, kick it. Tap kick. You can be here, even lower, or really get it up high. Yes. Two more. Breathe. Other side. Tap kick, tap kick, low to high and breathe. You can go slower than me. You can go faster than me. Two more. Jab, upper hook. Here we go. Jab, upper hook. Jab, upper hook, upper hook. Yes. You can do it if you want. You can pick up your pace. Jab, upper hook. Jab, upper hook. Yes. Jab, upper hook. Oh, I'm doing it wrong. Jab, upper hook. Don't sacrifice your form to make it fast. Yes. Breathe. Good work, team. All right, now we got two. Let's make it three. So here we go. We're gonna take those hooks forward. You're going hook, hook, travel, travel. Knees, knees, knees, knees. If you want. Take it up, take it back. If you want to keep it stationary, you can. We'll take that. We'll go right into our sidekicks. 15, 15, we'll go. Jab, upper hook. Let's get it done in three, two, hooks forward. Here we go. Four, three, two. Knees. Four, three, two. Slower, fast. Up to you on your pace. You can keep it nice and easy right here. Or get low. You guys know I like to make sound effects with my kickboxing. Makes me feel even stronger. And you are strong. I know a lot of you tell me you don't feel coordinated. Take it. Hook, hook, just like that, right? Good. Let's tap it out right here. Tap and kick. Get low, get high if you want. Punch down, punch across. Punch, punch, kick. Controlled. Other side, right here. Tap and up. Get low and breathe. Yes, you can. Down and up, down and up. Jab, upper hook. Jab, upper hook. Jab, upper hook. Jab, upper hook. If you want to pick up your pace. And turn and turn, upper hook. Up to you. You be where you are today. Remember, that can be whatever you need. Doesn't have to look like me. Finish it. Three, two, one. Exercise number four. We're at the top. All right, team, we're closing in in the home stretch. What do we got? Speed bag. Three, two, one. Cross it. Three, two, one, cross. I would love to see you shuffle, but you can also do double step. Speed bag, high, strong cross, speed. Back high, strong cross. Side to side, straight into those hooks and knees. Back tap, side kick. Jab, upper hook. Here we go. 3, 2, 1. 3, 2, 1. Three, two. That cross is again your knockout punch. Really turn into it strong. Turn into it strong. Speed bag and up. Yes. Double step works, too. That's your lower impact version. You're still getting it done. That's all that matters. 3, 2, and 1, hooks. Take it up right here. Hook, hook, and ease. Four, three, two, hooks. Knees. Yes, you can. This is your longest stretch, right? Those four moves together, and then we start taking them away. We are so close to being done, so stay with me and ease. Tap, sidekick here. Tap and kick. Get low, get high. If you need a breather, just take it. Slow it down. That works too. Yes. Other side, right here. Tap and kick. Tap and punch. Low, high, low. If you want more legs, get lower and higher. Yes, you can. Here we go. Jab, upper hook. Turn it. Jab, upper hook. Whatever you need to finish it out here. Slow it down if you need to. Jack, upper hook. Jack, upper hook. 10 seconds to go. Done with this move after Almost done with this stack. Yes. Breathe. Grab a sip of water. Same. 30 seconds. All right, team. Ha. Let's get it done from the top. Speed, back, cross, hooks and knees. Side and tap. Sidekick tap. And then we'll take the kicks away. Then we'll take the hooks and knees away. And then we'll call it a day. Right? Let's get it done. We're here. Guard is up. Speed bag. Strong. Get low. Cross it. Speed bag cross is a true cardio kickboxing workout. What I used to love teaching in classes in gyms. I have a lot of those. I have some that are more of that flow building as we go. Some that are more isolated, like the Tabata or the pyramid, where you can really focus on those kickboxing moves. Hooks, Here we go. 4, 3. Diagonal if you want knees. Diagonal if you want hook and knees. Breathe, knees. I know. Breathe into it. Take those knees up so close. Remember, you can just be center. That works too. Let's finish it out. Hook, hook, knees, side tap. Here we go. Tap and kick. Tap and kick. Low to high. So close. It's the last time we're doing this move, so make it good. Breathe. Other side. Tap, kick. All we got this side. Then no more kick. Four, three, two, one. Yes. Ah. Breathe, team. All right, so speed, back, cross, hooks and knees, and then speed, back, cross. Let's get it done. All right, Finish it out. Jog it out if you need to. Shake it out. Whatever. We got 30 seconds. 30 seconds, then 30 seconds. Let's finish it out strong in three. Into guard is up. One. Speed bag. Here we go. Three, two, one. Breathe. Keep it going, huh? 15 seconds. Right here. Can you get even lower on that cross into a lunge? Yes, you can. Five, four, three, two, hooks. Here we go. Last 30 with those hooks. Strong knees, back power. Power hooks. This is cardio power at its finest. Really bring that power up on those knees. We get low and strong knees. All of boxing is power, right? But low and strong. You can do a diagonal if you want. Up to you. Five seconds. One more time through and knees. Yes. All right, team, this is it. Speed bag, cross. That's all we got. Right and left or Left and right. 30 seconds. You are here with me. There is no reason you can't finish it out. As strong as you have in you, whatever gas you have left in the tank, I promise there's no bonus move. We're going to cool it down right after this. Core engaged. Strong punches. I want that power on the bag, power on the cross. Three, two, one. Here we go. Can you get even lower, even quicker? Even if you're just here, even if you're just doing the side step. There's no just in that. I don't even know why I said it. Even if you're doing the side step, it is another option. 3, 2, 1. Cross. 3, 2, 1. Last one. Let's finish it. Other side. Yes. Ah. Tap and breathe. You did it. I hope that was fun for you. I hope it was challenging. Ha. Some of you are thinking, oh, now I know why she said love hate relationship, right? It did feel long at some points. But are you surprised that we're done so fast? Right? Shake it out, tap it out. That's what we want. Quick little stretch water if you need it. I know I do. Make sure that we are staying hydrated, especially after a cardio workout like that. Of course, if you need a little extra, you can check out any of my 10 minute videos. Lots of 10 minute quick hits. That's a great way to get a little extra. They're pretty intense usually, so you get that extra heart rate and burn if you need. You need it. Or of course you could get something like a 10 minute core. Let's get a little hamstring back here. Whatever you need. Don't forget to like this video. Give me a thumbs up and subscribe. When you subscribe, that helps me out. That helps me keep making these free workouts for you. And let me know what you thought in the comments. I love to hear from you. So let me know what you thought of kickboxing. Cardio. No, kickboxing. Pyramid stack, right? Do you like these pyramids? What are you thinking? Take it over with a little stretch with those arms. And of course, check out all the other links in the description. I would love to have you join us over in the Body Fit athletic club. That is where you get that support, that accountability, that access to me and to Vivian, our Body Fit dietitian, so we can answer your questions, help you on your personal journey. And of course we have the meth and nutrition plan. A way to build a balanced plate if you can. We're gonna get a little quad stretch. We have live events, we have Q and A. So many fun things happening in the club and a really awesome community. So join us over there. Check out the links in the description and you can find links to any of my equipment and everything on my website. Thank you so much for being here today. I hope you feel good. I hope you feel energized. I hope you feel those endorphins and realize how strong and fit you are. Let's get one big deep breath in. And out. You did it. That was your kickboxing pyramid stack workout. Great job, everybody.