32 Minute AMRAP Kickboxing Workout I Absolution Day #14

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your Amrap kickboxing workout. This is day 14 of your absolution challenge. In today's workout, we will be getting kickboxing, cardio, of course, sneaking in some strength and sculpting. And we will be doing it Amrap style. Amrap stands for as many rounds as possible. We will have timed intervals where you will have a certain number of your punches, your kicks, your kickboxing moves, and you go at your own pace. So this workout is totally be where you are today. You will get your heart rate up and your muscles working either way. Are you ready? Let's do it. Okay, so let's start just getting a little warm up. You can march it, you can jog it, whatever feels good for you. We're gonna roll through those shoulders to the back and to the front. We're gonna keep the warm up short, and we're gonna keep this workout short. It is going to get our heart pumping. We'll get our muscles bur full body strength and cardio, but in that Amrap form format where we're going four minutes at a time. So big arm opener right here and then step it out, side lunge, bring it in. So cardio kickboxing, we're gonna start with a little warm up of our punches and our kicks to remind you. And then each format, let's hinge here with a little sw. Amrap round, I should say is four minutes long, where you do as many rounds as possible. So you have four exercises, eight reps of each, as many rounds as you can get through. Reach it up, reach it down here to here, and then if you can, take this out to that inchworm. So Amrap sometimes means as many reps as possible. We're doing as many rounds. How many times can you get through those four exercises with eight reps of each? Hold it here if you can, and we're gonna take it with a little hip opener. If that feels like too much, then I just want you to lunge it and get that hip opener here. But if you can take it from that plank. So we keep that core getting warmed up as well. Stretch it one more each way and then walk it back round it up. Let's tap and reach. So the goal with Amrap is to work to your level. I want you to push yourself. And in the cardio, we can push our speed a little bit more rather than if we're doing something with weights or something. Strength Based. But I still want you to have good form. I don't want you to sacrifice that form to get as many rounds in. It's as many rounds as possible for you, for your fitness level, for where you are today. I want you to be where you are today and keeping it all with good form. If you need more of a rest in between those rounds, in between those exercises, certainly get it on your own. If you want to push through, then push through. Keep those little kicks. I'm gonna adjust my mic back here. So it is all up to you. This is your workout, your amrap. Don't worry about me or anybody else. And of course, I'm gonna give you different options so you have some ways to take it up or to take be where you are today. And remember, if you showed up today, you are successful. That is all that matters, is that you showed up and you're moving your body. So let's take it just little side to side, pivot to one side. And we're just going to start with our jabs. So before we get into those amrap sets, we're gonna warm up with our punches. So we're here. Jab, jab. We're at that angle. Breathe. Remember, you're punching out and then pulling back in. Our guard is always up, protecting our face, right? Good. 4, 3, 2. Let's take it to some uppers right here. So upper, upper. We're gonna do some things where we alternate right and left and some things where we stick on one side. 4, 3, 4, 2. Good. Let's take it with our hooks. Yes, There we go. 4, 3, 2. Good. Squat it down. Squat. Turn it. Yes, There we go. 4, 3, 4, 2. Good. Jabs on this side. Jab, jab. Yes. Keep it going. Punch out. Pull in again. We're just using this to get a feel for our punches, to realign ourselves. Keeping that core engaged. Remember, we're pivoting, turning our knees and our hips. Therehere we go. 4, 3, 2. Good, let's take it. Uppers, upper, upper. Yes, Here we go. Four, three, two, hooks right here. Yes. Four more. Four, three, two. Good. Take it forward. We're gonna squat and knee. Almost done. Just prepping for those kicks. Pull it through here. Front kick. Pull, pull. So you're pulling it through. You're turning the knee and the hip. Lift. Extend out. Think about pushing away. You can either do flat foot, or you can kick it high. 3, 2, 1. Tap it. Side tap, lift. So this is that. Prep for that side kick. Good. Take it here. Kick and down. Pull through. Getting those obliques, getting those hips. Four more. Four. Does not matter how high you get. Two. Good. Tap it out. Tap. Lift. Prep with lifting from the hip and take it here. Kick again. You can do flat foot if you want to think about pushing away. There's a few different types of kickboxing, different things in different martial art forms, so it's up to you. Take it to that boxer shuffle. All right, so we're always coming back to this in between, so this should be fun. I know a lot of you don't like kickboxing because you feel like it moves too quickly. This time, you know exactly what moves are coming up. You only have eight of them, and you go at your own pace. So I hope even if you're not a kickboxing fan, you love it. I hope if you are a kickboxing fan, you love it. Watch me. You keep that boxer shuffle. We're gonna do jabs out and in for eight on one side, eight on the other side. You can go low impact or you can jump it. We're gonna squat it for eight. We're gonna front kick for eight, and then we're going knees across each side. Break. All right, four minutes at your own pace. It's on the screen for you here. Here we go. Jabs. If you'd rather not count, then you just switch when I switch, which is now. But if you want to go quicker or slower, you can squat it. Eight of everything. Exactly. What's right up here on the screen for you? Don't sacrifice form. So don't skimp on those squats. Get low into those kicks. Pull it through, and good form on the kicks, really turn into it. Knees are each side for eight. Pull up. You can jump it if you want. It's up to you. Other side, so I can see. It's taken me about a minute to get through this whole round. I'm gonna try to beat it. Minute two. Yes. At your own pace. Whatever you got. Jabs right, jabs left, then into those squats. Yes. Pull it up. I know it's only four minutes. It's gonna go quick. If you need more of a rest, you take that rest. You do. You. Kicks can be whole lot lower. High. Oh, I can't talk up. Breathe. Yes. Take those knees across your body. Here we go. Low impact or jumping. Yes. Other side. Back to the top for me if you're staying with me. Back to those jabs. We beat our time. Low impact, you're just stepping high. You're bouncing. Pull it Back, other side. Into that squat. Take it low. I'm gonna touch it this time so I make sure I get low. Yes. We are into minute three. Kick it. Take those knees across. Core is engaged. Strong pull other side. Maybe about the same. Maybe a little bit quicker. Here we go. Where are you on that count? If you're not counting, just pick up where I am. Don't cheat on that last one like I almost did last minute. Can you get a little quicker with that? Good form? Here we go. Going as many rounds as possible is not an excuse for sloppy form. Right? We want it strong. We want it intentional. 30 seconds. Here we go. Push hard on this last 20. What can you get in? Yes. Breathe. 10 to go. Yes. 4, 3, 2, 1. Ah. Tap it out. You get a minute to breathe. What did you get? I got to the squats on round five, I think maybe. All right, you got one minute. If you want to keep it moving, you can take it to any of those moves, or you can just do jabs, jabs, jabs, just like that. All right, team, so watch me while you're moving. We got uppers for eight. So it's upper. Upper is eight. Or if you want to count eight, seven. It's up to you. If you're going double time, count right and left as one. Then we get with our lunge. 8. Drop it back. 7. Good form, just like your squat. Then we get our bob and weave. Eight, seven. So you really want to get low and through. Use those abs. And then we're going into our jump rope, right? 8, 7, 6. Jump however you want for eight counts. Are we ready? Here we go. Yes. 4, 3, 2. Lunge it. Still get low. You can drive those hands up if you want, or keep it here. Guard is up. Yes. Bob and weave, get low. You can move with it if you want. Yes. Then we got our jump rope. 8. 4. Back to those uppers. You got it? You can take it one side or the other. Lunge it. If you're used to boxing at an angle or center, either one works. You can mix it up. Ha. Yes. Bob and weave. One minute down. I'm gonna turn with it. Get low, get low. And jump rope uppers. All four of these. Only eight. Lunge it. So use that line. Just time to slow down and get your form. All of this. I want good form, right? Bobbin, weave like you're ducking a punch. Right. Jump rope, whatever. You got eight counts in your brain. Here we go. Two minutes down, two to go. I think I did too many, but that's okay. Lunge. You can also jump that lunge. If you want to get them over quicker. It's up to you. Breathe. It's gonna burn though, right? Yes. Feeling the workout that I did right before this in my legs. So remember, be where you are today. Jump rope. For me, that might be a little slower. Yes. Back to those uppers. Quick punch, good form. Lunge it. I'm gonna take my time on these lunges. That's okay. It's your amrap Whatever. Speed is working for you as long as you get them in good. Bob and weave. I know it's a little double legs. You can just take it center, too. Jump rope. Last minute to go, team. Can you get them in? Here we go. Upper, upper, lunge. If you want to get them quicker, jump it. Know what I was thinking? Bob and weave. Good jump rope. 8. I think I'm gonna have time just to get the uppers in. Finish it out. Last 15. Whatever you got. Yes. Lunge it or lunge it here. 3, 2, 1. Relax. Good work, team. All right, Catch your breath. Tap it out right. Feeling it. I know I am. All right, guys, you can keep whatever, ah, cardio you want. If you want to just boxer shuffle. It's up to you. All right, team. So we got our hooks. Hook in the center for eight. Then everything else is one side. So we're going cross knee, cross knee for eight. Then we're doing tap, side kick or low. Side kick for eight. And then side knee. Back to your hooks. Your cross other side and knee. Your tap other side and kick and then side knee. Stay with me. Here we go. So hooks, four minutes at your own pace. Bring them around one side. We're cross knee, get low to high. You can take it slower. Fast. Yes. You're gonna stay on the same side. You're gonna tap and kick. Tap, kick up. You can tap it down low. You can kick low or high. Whatever is good for you. Side knees. If you're slower than me, that's okay, too. You can take it here, or you can jump it, or you can hold on to the sides. Then back to those hooks. All of that. Other side. Where am I? Here we go. Center. Bring them around other side. Cross and knee, twist. There we go. Turn into it. One minute down, three to go. Tap, tap, side kick. Quicker if you want. Then side knee on this side. Here we go. Fast or slow. Back to the top with your hooks again. If you need more of a breather, you take it between those rounds or between those sets, between those exercises. Keep it going. If you can keep moving this whole four minutes, go for it. But you might need that breather. Side. Two minutes down, two to go. Can you get a little quicker? Punch, knee, but good form. Here we go. Tap, tap, balance. You can do it. Breathe. Back to the top. Yes. Keep it going. Keep breathing. Keep that core engaged. Don't get sloppy just because we're getting tired. Kick, breathe. Yes. Last minute, right here, signing. All right, team, take it Hooks, because we got two sides, I want you to alternate for this last 30 seconds. Alternate? You're punching your knee. Punch, knee. Punch, knee. Huh? I know it's throwing off your game a bit, but stay with me. Breathe. Yes. Punch. 15 seconds. Yes. Side knees. Let's take them here. I know I threw you off. I should just let you go. I was worried you'd only get one side. Three, two, one. And breathe. Good work, team. I know that round was a little more confusing, but you did it right. All right, Catch your breath. Just like to make our brain work a little bit, right? All right, last round. Everything down is. Is down on the mat. Watch me. If you need to modify your core and stay standing, here's what I want you to do. You're just going to do jabs instead of our roll up and jabs. Then you're going to do elbows instead of our plank elbows. Then you're going to do standing mountain climbers. Then you're going to do star jacks. Hopefully that'll make sense. As long as you're moving, it doesn't matter if you're able to do core. Bring it down here with me. We're going to roll up. Punch, punch. Slowly down for eight. We're gonna take it into our plank. We're gonna take our elbows out. Elbows out. Our mountain climber is eight. And then we got Superman lift. Join me. Here we go. Four minutes to go. Bring it up. Punch, punch. Slowly down. If that's halfway with the crunch, that works, too. If you can get all the way up again, modification. Especially if you're pregnant, maybe early postpartum or healing a diastasis recti. I want you to do it all from a standing position, but if you need to stand for whatever reason, take it there. I know these are going to take the longest. I can't even remember what my count is. I'm gonna switch to my plank. So you're here, team. Take it up. Elbow, elbow, elbow. You can also be on your knees. Another modification. Four, three, two, one. Up on your hands. Mountain climber. One, two. Run it. Double Time for two or tap it in for eight. Superman. Fur back. Eight. Lift. You don't have to get super high. Just get them in. 4. Where are we? Yes. Take it over. Finish it out, team. All the way up. Punch, punch. Slowly. Down or halfway with just a crunch. Yes. Four more. Nice and slow. Even though it's as many rounds as possible, I want you to take it slow, especially. Especially on your way back down. That's the hard part about this round. With core especially. Take it into that plank on your elbows. Take those elbows out. Eight. Yes. Mountain climber. Two minutes down, two to go. Finish it. Strong core and cardio. Superman. There's an exercise you don't like, just don't do it right. You can always cut something out. I don't know. Just kidding. I always know. I'm always watching you squeeze. Take it back. But seriously, guys, I would rather you just show up and move your body than quit because you feel like there's something you can't do or you don't want to do. You know it. All you gotta do is be here with me. Just show up. Just keep moving and know that you are succeeding just by being here. Remember why you showed up to today. Guys, we are almost done. And you are strong. I know you're tired. I know you don't know what count you're on. Me neither. But that's okay. Just get through these exercises. Oh, man. If you want to cross those mountain climbers for something different, go for it. Guys, we're on that last minute. Breathe. Whatever. You got 30 seconds. It's probably just gonna be this, but you can do it. Yes. Oh, man. 15 to go. Good elbows. 8, 7, 6, 5, 4, 3, 2, 1. Relax. Stretch it back. Yes. Nice work, team. All right, guys, guess what? What? One last little bonus am wrap. But here's what we got, team. We our goal, those first three circuits, not the one we just did on the mat. Our goal is to get through everything eight times. All right, I'm gonna talk you through it. I'm going to tell you what's coming up. Don't worry. We're gonna get it done fast. So it's our bonus move, and it is 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 moves. But of course, that last one, we got to do both sides. All right? Stay with me. I know it sounds confusing, but it is. One last verse for cardio. Let's get it done. Don't worry about the clock. We're just gonna move one long bonus move. Everything we just did, except for the map portion. 4, 8. Starting with our jabs, here we go. 8. And you can just switch. When I switch, you don't have to actually count. Other side. Eight. My count only. Stay with me. Ready for that squat. Touch it down. If you want to jump it, you can. Up to you. Because this is our bonus. Let's make it good. Remember that front kick. Eight. Pull it through. Seven, six, five, four, three. Remember our knees each side. Here we go. Pull. Eight, seven, six. Other side, huh? Good guys, we're gonna go right into those uppers to the front. Four, eight. Here we go. Eight, seven. We got those lunches coming. You can step it or jump it. Eight, seven, six, five, four, three, two, one. Bob and weave. Eight, seven, six, five, four, three. Jump rope. Here we go. Whatever you want, you can march it. 4, 3, 2. Hooks. Take them up. Hook right in front. Bring it around. Four, three, two. Cross a knee. Cross and knee. So close each one of these. We got to get through each side, but you can do it. 4, 3, 2. Tap, sidekick, tap. 7. You decide how low you want to get, how high you want to get. But remember, we're almost there. 4, 3, 2. Good. Side me. 8, 7, 6, 5. Don't worry, we don't have to do the hooks again. We'll just cross the knee right here. Cross and knee and up. So close. Stay with me. Yes. Tap it down. Side kick. Tap, kick. Tap. Breathe. Finish it out. 4, 3, 2. 1. Side, knee. 8. 4, 3, 2. Relax. Ah, yes. Team. You did it. Tap it out. Breathe. Roll those shoulders. I know a little surprise bonus move at the end where we do everything again, right? Every now and then we do that. It's kind of fun to go through it all again. One last little burst. Just took us a couple minutes shorter than those four minute rounds, right? You did a team. Let me know in the comments if you like this AMRAP format. We I have another cardio. Let's take one foot forward, hips back. Stretch it here. And some strength. Coming up with amrap again, you have to self regulate. You have to know what is right for you. If you need more of a breather, you need to take it a little slower or a little faster. If you can keep good form. The goal is not how many can you get as fast as possible. The goal is how many can you get with good form. So increasing muscle endurance, increasing cardiovascular endurance, and of course increasing strength all around. Right? A lot of cardio, but we're also getting those muscles working too, because they don't get a break they get a break from one thing to move on to the other. Walk it in little standing, cat to cow, roll through your back, try to release in that lower back. Of course, let me know in the comments if you liked it. If you like doing like to see more of it, let me know. And also don't forget to subscribe. When you subscribe, that helps me keep making completely free workouts for you here on YouTube. So hit that subscribe button, turn that notification on so you always know when something new is coming up and when. I have live workouts when I release new workouts, which is several times a week. Take it here, take it down, stretch. And of course if you're looking for more support and accountability, check the link in the description below. Check us out in the Body Fit Athletic Club. We have a really great time. Monthly and weekly workout calendars, nutrition guide, support and guidance from me and Vivian, our Body Fit dietitian. You can roll those hips out and of course connecting with other body fitters around the world. Also click the link to find out everything else on my website, ebooks, programs, nutrition guide and of course body fit apparel. Check it out. Roll those shoulders. Thank you for joining me today. One big deep breath in and out. That was your kickboxing AM Wrap workout. Great job everybod.