32 Minute Kickboxing EMOM | Ignite Day #20

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your kickboxing emom workout. This is day 20 of your Ignite challenge. In this workout we're going to be working through some traditional kickboxing movements. Some punches and some kicks and some basic cardio in the emom format. EMOM stands for every minute on the minute. We will have a timed interval where you will start your circuit every minute on the minute. Don't worry, no crazy combos, just some basic kickboxing and some heart pumping cardio. All you need for this workout is some space to move. Are you ready? Let's do it. Let's start getting warmed up. March it or jog it, whatever feels good for you. Let's roll those shoulders. We're gonna get a dynamic warm up moving through the movements that we're going to be doing today. Take them to the front, but we're going to keep this warm up short. So keep the workout short. So of course, if you need more of a warm up or a cool down, please get it on your own. You can check the links in the description below and you will find an extended warm up and extended cool down of mine. They're about 10 minutes each. If you want a little bit longer, let's open it up wide. So emom every minute on the minute. Maybe you've done some of my other cardio or strength emoms similar to amrap, which is as many rounds as possible. Emom every minute on the minute. The goal is to work to to your level. You are not in competition trying to keep up with me or anybody else. You can go faster as long as you have good form. You can go slower if that is what you need. Go ahead. If it's an option for you. Walk it all the way out. You can drop to those knees if you need to walk it back. Round it up. Little inchworm. To warm up through the back and get that core fired up and ready to go. So you're gonna have a series of a few exercises. In most inst it's gonna be three, sometimes just two. Let's take it here. Push back into that down dog. Let's get a little mobility through the back. Get the core working. Two or three exercises. Some of them, a lot of them are going to be right side and then left side. Go ahead, walk it back right here. Tap those feet to the back. So your goal is to get through that within a minute's time. Lunge it. If you can open up the hips a little bit more you need two, corner to corner. What we're not is cheating those punches. We're still getting out. Pull back in, bob and weave, turn center, four, three, two. Breathe. If you're with me, you got 15 seconds to breathe. Before that next minute starts. We'll do it all again. If you're finishing up that round, finish out strong again. You can keep that boxer shuffle. You can. In 55 seconds, you have five seconds of rest. If you need more rest, please take it. You can cup your reps in half, you can slow it down, you can leave something out again. It is all up to you as long as you are moving. For some people, it is better. Take it up, Roll three back right here. For some people, it's better to go quicker to get more of that recovery. For other people, it's better to keep a steady pace. Hold it here, roll that back and have less recovery. They're three minutes rounds, so they're gonna go by really quickly. So just do what you can. Rest when you get that rest pick. The minute starts. Let's go. Little tap across and then we're gonna warm up with our little punches. So go ahead, reach over your head. So hopefully that makes sense. Don't worry, I'm gonna talk you through it. Let's go ahead and do that little boxer shuffle so you can have a little bounce, you can shift your weight. Guard is up. We're gonna shift to one side. So we have our orthodox and our south pole, our right and our left. I don't want you to worry too much about those. But we're angled, so we're here. Let's start with our little jabs right here. We're going one and two. Start slow. This is just your warm up before we get into those rounds. Four more little jabs. Three, two. Let's go. Uppercuts right here. We're going up and up, up and up. So remember, you're coming from the hip. Yes. Four more. Four, three, two. Let's take it to hooks. We're gonna keep it slow. Hook, hook. You're coming up and around. Then you bring that elbow up, then scooping down. Four more. Four, three, two. Good little boxer shuffle to that other side. Keeping that guard up. Guard is always protecting your face. Cores in tight from the shoulder. Going jabs, jabs again. If you don't feel like you're a kickboxing person, I just want you to do the best you. None of us feel coordinated. None of us feel like we know what we're doing. But we're gonna keep Moving right. Three, two. Uppers right here. Here we go. Upper, upper core. Yes. So from the hip, up and under, out in front of your body. Three, two. Let's go. Hooks right here. Take it hook, hook. Breathe. Up and around. So elbow comes up right. Four, three, two. Good. Boxer shuffle. So we're going to be adding on to that in between each of our three minute rounds. You again can be shifting your weight or you can shuffle here. Three minute rounds in between. We'll get about a minute to grab some water while I will talk you through your next round. You can always come back to this boxer shuffle. Or I'll give you some little jump ropes, things like that. All right, so you stay here with your shuffle. Watch me. Your first round, we're gonna go angled orthodox or softball, doesn't matter. You start with whatever you want to start with. We're going single jabs for eight. So we're out and in or jump. Then we're taking it corner to corner for eight. 1, 2, 3, 4. Then we're gonna bob and weave, which is under and up, under and up. As we shift to that other side, you've got eight. Then we do all of it on the other side. So single jabs for eight, corner to corner for eight. Bob and weave when you get through right? Then you're done. You rest until the next minute starts. Are we ready? Three minutes is all we need. I'll tell you when those minutes are starting. First one, angle. Guard up. Three, two, one, jabs. Also, you can always stay with me if you don't feel like counting. But it's eight, eight and eight. Corner to corner. Corner again, slower if you need to. Six, seven, bobbin. Weave. Under and up as you turn your body. Get set up jabs. Other side. Here we go. 8. You can step it low impact. You can jump it. Four, three, two. Corner to corner. What we're not doing is cheating those punches. We're still getting out. Pull back in. Bob and weave, turn center, four, three, two. Breathe. If you're with me, you got 15 seconds to breathe before that next minute starts. We'll do it all again. If you're finishing up that round, finish out strong again. You can keep that boxer shuffle. You can tap it out, get set up. Minute number two starts in 3, 2, 1. Single jabs to the front. Slower, fast, whatever you got, as long as you got good form. Corner to corner. Remember, we're getting both sides. Step into it. Bob and weave, down and up. You can take this one a little bit slower if you want to Get a little more legs, but don't worry, they're coming. Jab, singles. Four, eight. Pull back. Yes. Corner to corner. Step into it. You can go here, low impact or jump it. Bob and weave. Right here. Get low. Yes. Breathe. Four, three, two. If you're with me again, we got about 15 seconds to breathe. One more minute to go. Make it your best. All of that again. Catch your breath. Guard is up. Get set up. Cores in tight. Chest is open. Soft on those feet, wherever you are. Three, two. Last minute. Here we go. Jabs. Yes. Out. Man, you can even pick that foot up corners on your own count. Or with me. If you're with me. Bob and weave. Take it under. Yeah, it's like a little slip, right? Slip. Slip to the front. Here we go, Jazz, it's your last one. Yes. Corner to corner. Step into it with a jump or a step. 4, 3, 2. Bob and weave. Slip. 4, 3, 2, 1. Tiny bit quicker that time. All right, breathe. You got 15 seconds to finish. Wherever you are. Finish it out. 10 to go. Keep that shuffle if you want. Your first three minute round is done in three, two, one. Catch your breath. Grab some some water, guys. Just keep tapping, keep moving, whatever you got. You got one minute. We're doing three minute rounds because that's often is a typical boxing round. Trust me, it is a lot when you're actually in the ring with somebody, right? All right, team, so watch me. You can keep that boxer shuffle if you want. Or that bob and weave. Watch me here. Moving into our lower body, we've got eight. We're going squat. Alternate that knee. Pull it in. Bring that hip forward. Core is engaged. Then we got squat kick through. You can do that little snap kick or you can do that push kick. Either one is fine with me. Then we just alternate our kicks. Pulling through. I don't want you to rush it. You don't have to get super high, but I don't want to see this. We still want good form all the way through. 8. 8 and 8. It's on your screen. No right and left, just alternating. Get set up. Core is engaged. Starting in 3, 2. Squat and knee down. Pull through. Sit low. Yes. Your legs are gonna burn. That's what we want. Pull it in. So shift your weight back even if you're low. Right? Kick it. Here we go. Down kick. Pull through. Yes. Remember, you can do that push kick too. Push out. Two more. If you're with me, then alternate those kicks right here. Eight. Pull through. Seven. Six. Five. Four. Three. Two. That was quick. Yes. You got 20 seconds to breathe before that next minute. What can you change this round? Finish it out. If you're finishing it out, can you get a little lower on the squat? Can you really lean into that knee and that often? We call that that chamber. We're here. Break it in. Zip it up in three, two. Squat and knee. Get low. Bring the knee up. I think maybe I rushed my squats. I'm gonna get a little lower this time because I got the time to do it right. Pull through. 4, 3, 2. Really get that core action right there. Yes. Kick it. Squat kick. So you're bringing the knee up first, then extending it out, whether you're here or puppet. Four, three, two. Yes. Alternate your kick right here. Eight. Pull through. Four, three, two, one. Boxer shuffle. Good. So about 15 to go. If you're with me. Finish it out. Are you feeling those hips? I really want you on this last round, to focus on that core so it's not just a lift. Think about that core getting nice and tight as you lift, as you kick. Last minute, starting now. Here we go. Squat knee. Pull it in. Balance, low to high. Take your time. I really want all the way through. Get set. This first round is your prep. I know those legs are tired, but you can do it. Kick it through right here. Squat kick. Squat. It can be low, too. Does not have to be high. If you need to modify, take that squat up. Just your kick. That works, too. Alternate those kicks. Here we go. Last eight. Good one. Seven, six, five. Lean into it. Get that core working. Two, one, Boxer shuffle. Finish it out strong, whatever you got. Yes, Team. I know. Hi. Feeling those hips. Five seconds to go. Finish this round. Three, two, one. Shake it out. Quick sip. Yes. Team, second round is done. I told you it was gonna move quickly. All right, so since we just had those knees coming up, let's do little hamstrings to open up those hip flexors, right? Little mobility. You can bring those arms back from those jabs and open them up. Watch me while you're doing that. All right, we're going back into some our side and then our side. Only two moves. We've got an upper, we've got a hook. We've got eight total. Then we're going speed bag with little heels. So it'll be 8, 7, 6, 5, 4, 3, 2. Back to here. Upper and hook, and then speed bag. So upper, hook, speed bag, upper hook, other side, speed bag. Then you're done on that speed bag. You can tap it here. Eight on your count. So just eight counts, all right, it's gonna make sense. Stand orthodox or southpaw, doesn't matter. Guard is up. Upper in the front, hook in the back. Here we go. Upper hook. Upper hook. Upper. Yes. Four more. Four, three, two, Speed bag right here. Here we go. Eight, seven. Turn your body as you're doing it. Just a good eight counts. Whatever pace is good for you. Upper and hook. Upper hook. Yes. Breathe. Twist. Four more so it's all the way through. Upper and hook is 1. Speed bag. Take it here. 8, 7, 6, 5, 4, 3, 2. Breathe. You can keep that speed back going in those heels if you want, or you can shuffle it out. Get ready. We're going to start again in 10 seconds. In the past, guys, I know sometimes I get feedback, but there's not enough time to finish the rounds. So I made sure this time we had extra time. Here we go. Minute number two starts now. Upper hook. Can you get a little more intensity, a little more speed? Come from the hip, then elbow up and around. Yes. Speed bag heels, low impact or high speed bag to that other side. Get set up. Upper. Yes. Breathe. Four, around. Three, two, speed bag right here. Get set up. Low impact. You're here. Four, three, two, breathe. Keep that speed bag if you want. Or shuffle it out. 15 seconds. So we're in that last minute. I told you these rounds go so fast. This time, really come from the hip. Come up around. I want it really strong with those punches. Quick on that speed bag. Last minute. Three, two, one. Here we go. Upper. Yes. Breathe. Core. Four. Three, two, speed bag. Here we go. Get set up. Whether you're jumping or whether you're tapping, keep those arms moving fast. Get set up right here. Here we go. Ever hook I know you gotta get set up into it. Don't forget about that core. Four, three. You know my sound effects. Speed bag, wherever you are, I want you to finish out this 20 seconds, because you know you got it coming. You can keep moving side to side or you can keep it center. It's up to you. Roll them. Roll them high. Ten to go. We got a one minute after this. You know it. You love it. Three, two, one. Relax. Quick sip. Yes. Three down, three to go, guys. But they're gonna go so fast. I promise. The last one is more of a core focus. All right, team. Ha. Catch your breath. If you want to keep that speed bag going, keep that speed bag. Or if you want to keep a little jump rope, keep it there. Watch me here going into those sidekicks weights. We're gonna do a little tap. We're gonna do A little lift or a chamber. Sometimes we call that chamber coming into it. Tap, lift for four. Everything's for four because we're getting both sides. Then tap kick, side kick, you can do a push kick. You can do a little snap, roundhouse, whatever you got. Then we're gonna kick it, we're gonna squat it, we're gonna kick it, we're gonna squat it. We got four, four and four. Other side, four, four and four. Tap and raise. Tap and kick. Squat and kick. Let's get those legs and hips working. Get set up. Core engage. Guard is up. Here we go. Tap, lift for four. You decide how fast you want to go. Kick can be high, it can be low, but you got four. Get those obliques. Kick it. And squat. Kick, squat. Pull through. Yes. Other side. Tap, lift, tap, lift. Now add that kick right here. Tap, kick, tap. This one's gonna go long, but you can do it. Kick and squat. Kick, squat, pull. Two, One. Yes. Fifteen seconds to breathe. All right, team, finish if you're finishing. Boxer shuffle. If you're with me this time, if you want to tap it down to the ground, really get high, go for it. What can you do this second minute to mix it up in three, two. Tap, lift, tap. Add that kick. Tap, kick, tap. Low to high. Squatting kick, squat. Pull through. Low. Push. Yes. Other side. Breathe for a second if you need to. Then tap, lift, Tap, lift. Low. Huh? Kick, tap. Remember, if you're slower than me, that's okay. Kick and squat. Squat. I guess that makes more sense to squat first. Yes. You can keep those taps if you want. Catch your breath. One more minute to go. I'm feeling it. I hope you are, too. Let's really go for it. You know you got that breather coming. Get low, get high. Last minute. Here we go. Tap, hip, tap, lift. Kick it if you need to. Slow it down, slow it down. I want good form. I don't care how high you get. Squat and kick, huh? Pull through. Yes. Get set up. Other side. Here we go. Tap, lift, low. If you can lift, kick it. Pull through again. It can be low or high. Squat and kick right here. Down. Pull. Drive it up. Yes. Good. Breathe. Tap, tap. Finish it out. Little taps. Reach across. Five seconds. Four, three, two. Breathe. Yes. Team, we are so close. Two more rounds, three minutes each. That's six minutes to go. That's all we got to get through. All right, tap it out. Grab some water. I hope you're feeling it, but I hope you're liking these quick rounds. I know it's repetition, but this way we're getting it done. All right, Watch me here. You can keep that jump rope if you want to keep it moving. We're standing straight on one side. Jab, opposite, knee, four. Then we're turning. Cross, opposite, kick, four. Then we're speed bag. Four, three, two, cross. Four, three, two, cross. Four times. You can do double step or you can do a little shuffle. All of that on the other side. Cross, knee, jab, knee, cross, kick, speed bag. All right, it's gonna feel like a lot, but let's get it done. Three minutes to go. Every minute, on the minute, starting in three, two. Punching, knee, knee. You got four. Cross and kick, cross kick. So a lot like what we just did, right? That was prep for that speed bag. Four, three, two. Cross, quick feet, double step. Words too. Other side. Cross, knee. Yes. Yes. Cross and kick. Cross, tap kick. Yes. Sweet bag fourth. Three, two. Cross or double step. Good. Bosser shuffle. If you're with me, you got 15 seconds to breathe. If you're finishing it out. Finishing it out. Two minutes to go. All of that again. Cross knee, no Jab, knee, cross kick, speed bag. Alternate for four. Get set up in three, two, one. Punch and knee. Can you jump it It? If you want to add a little extra or add a little speed, get low, get high. Cross, low. Lunge into that cross speed bag. Low punch. Strong, low, Low in the legs, but high on that punch. Get set up right here. Jab, knee, low impact or high? Yes. Cross, low, kick, high, cross, low kick, high. Wherever you are, get it done. 20 seconds to get it in. Yes. Breathe. One more to go. If you're finishing it out, finish it out. Last minute. Can you jump on those knees? Can you get low on that cross kick high and then quick on those speed bags. Let's get it done. Last minute. Punch, knee, cross kick, cross, speed bag. 3, 2, 1. Get set up right here. Punch, knee. Last one. Crossing kick, cross kick, cross kick. Hup. Speed bag. Let's get it done. 3, 2, 1. Keep that speed bag going if you want. You got 15 seconds or just your shuffle. That works too. 10 to go. Double step or shuffle step. Stay with me. Three, two, one. Breathe. Yes. One more round. Catch your breath. All right, guys, the reason we've been doing more of this, the. The kickboxing, Amrap kickboxing, Tabata kickboxing. Imam, because so many of you say that the flow of a kickboxing is really tough for you, right? I want you to just alternate. Just keep it going. That the flow of just going. One thing to the next. Sometimes that's a lot for our brains. This way you get rest, you get repetition, you get into it when you are ready. So same thing for this last round to modify. You're keeping it all up top. If we can, we're going four quick punches, pop it back, then you can bring it up, and we're gonna go four quick punches, pop it back. Then we got our mountain climber for four. Then we're gonna roll it up and we're gonna punch it for four. If you need to stay up top, stay up top. I'll go through that with you too. Here we go. Jabs. Four, three, two, one. Pop it back, then uppers. Four, three, two, one. Pop it back, then bring it down. Mountain climber, right here, you've got 4, 3, 2, 1. Then on your back, stay up top and just do that cross punch if you need to. Deep core, here we go. Bring it up. Punch. Bring it up. Punch. Two more. Nice and slow up. Last one. Nice. Team up. On your feet. We're gonna do it all again, so pop it back. Jabs. Pop back. Uppers, pop back. Mountain climbers, roll it for four. I'm gonna stay up top this time. If you need to modify, stay with me. We're gonna jab it, we're gonna lunge for two, and then we're gonna keep everything else up top. Here we go. Zip up that core. Min starts now in three, two, one. Jab, jab, jab. Pop it back or lunge it, Uppers. Pop it back or lunge it? Mountain climber, up top. Hey. Yes. Good. On your back. Roll it up. I don't know, you might be slower than me down there, but let's get it done. Roll up. Cross. You're just staying here to stay up top. I know that was confusing. Yes. Bring it back up into that jump rope, wherever you are. All right, guys, I think we gotta do eight this time, right? Let's switch it to eight because that was really quick. Of course, if you're standing, but maybe not if you're all the way down. Let's get it done. Eight punches. Pop it back. Eight uppers. Pop it back. Eight mountain climbers, which is really 6. 16, and then roll up for eight. Can we get it done? This is our last round. Usually they're timed so perfectly, but I think these pop backs probably. I was tired when I tested out. Here we go. Let's go. 8, 7, 6, 5, 4, 3, 2. Pop it back or lunge it back. Pop it up, uppers. 8, 7, 6, 5, 4, 3, 2, 1. Pop it back or lunge it back. Stay up top or climbers for here. Here we go. We've got 8, 7, 6, 5, 4, 3, 2, 1. You need to modify the core. I want you to stay up top with those cross punches. Everybody else, take it down, roll it up right here. Here we go. Punch slowly down. Punch slowly down. Yes. There we go. This is your last minute. Four more. Can we get them in? I think so. Three, two. Last one. Yes. Stretch it out. Ha. Good work, team. Bring it up top. All right, shake it up. I think we gotta get one minute of a bonus move. We're gonna keep it super simple, right? We're just gonna go through everything. We're gonna go eight jabs, eight uppers, eight hooks, eight knees, eight kicks, eight sidekicks. Let's see how many we can get in in a minute. Stay with me. Three, two, one. One minute. Let's go. Eight, Four, three, two, uppers. Obviously, one and two is one. Four, three, two. Hooks. Hooks. Let's slow it down. Four, three, two. Knees. Pull through. Yes. Four, three. Halfway there. Kick it. Pull through, huh? Four, three, two. Side kicks. Take it up, take it up. Let's squat in between, huh? Let's go. Four, three, two. Ten seconds, Jump rope. Here we go. Finish it out. Whatever you got. Four, three, two. And breathe. Yes. Catch your breath. Good work, team. Ha. Sometimes we just gotta finish on the cardio instead of the core. Even though I really felt that core round, we just slowed it down a little bit. Little taps. I want you to move those arms. Let's let that heart rate come down. Right? Breathe. You did it, huh? Nice work, team. Imam, every minute on the minute, it is not an easy format. I know it's a lot to think about. Let's take it here. Hips, back stretch into that hamstring. I know for a lot of people, you feel like it's too quick. But again, remember, it is all about being where you are today. And if you were here, if you showed up today, you are successful. It's all about being here, moving your body. I know not everybody loves kickboxing. Listen, nobody feels coordinated, even boxers themselves, right? It's a reactive sport. So I want you to think of it that way. You don't have to be perfect, because if you were actually in the ring, you wouldn't be. You'd be reacting to what's going on around you. Think about that. It's just like life. Life is reactive, right? So don't worry about what it looks like. As long as you are safe. You're doing things safely and effectively. As long as you're moving your body, that is all that matters. Little quad stretch if you can. And if you have a wall, let's put those fingertips back on the wall. Open up that chest and shoulders. Of course. Don't forget to let me know in the comments if you like this. If you want to see more of this format, hit that like button. And don't forget to subscribe. When you subscribe, that helps me keep making these workouts for you here on YouTube. Share the videos Spread the Body Fit love. Let's get more people moving their bodies and feeling good, doing something healthy for themselves and for those that they love. Let's keep it going. Fingertips here, your chin to your chest to take it out right here. If you're looking to really take it to the next level, make sure you click the link in the description below. Check out the Body Fit Athletic Club. So much fun things. So many fun things going on there. You get more support and access to me, to Vivian, our Body Fit dietitian. You get the Method Nutrition plan, which is very practical. No counting calories, all foods fit. And you get a supportive community. We have live events, we have Q&As. Really, really fun place to be. And of course make sure that you're on my email list and follow me on social media so you don't miss a beat. We got holiday hit coming up. So many fun things going into the new year. Let's keep moving together. Thank you so much for being here. Let's get one big deep breath in and out. You did it. That was your kickboxing emom workout. Great job. Job everybody.