34 Minute Cardioboxing AMRAP Workout II Step Into Your Power Day #17

Hey, everybody, I'm Amy from Bodyfit by Amy, and this is your cardio boxing AM wrap workout. This is day 17 of your power challenge. This is also a great cardio workout that you can do at any time, all body weight. And I'm going to give you lots of different options to work to your level. We're going to be using cardio boxing inspired moves in an AMRAP format that stands for as many rounds as possible. I'll explain in the warm up. Are you ready? Let's do it. Let's start just by moving our bodies, trying to get the blood flow and get that energy up, get our core temperature up. You can march it, you can jog it, whatever you want. We'll get a few mobility dynamic warm up exercises here and then we will warm up with reviewing our punches and our kicks. All right, so we'll do a little bit of an extended warm up, but it will be reviewing those punches. Now we're working with our cardio boxing. So a lot of my workouts are your traditional cardio kickboxing like you may have seen in videos or in classes. And then some of them are more of your traditional punches and your kicks as if you were working in the ring. We're gonna do more of the cardio boxing today, so of course I'm going to give you lots of options. What's nice about the AMRAP format is we will be working. Let's take it up with some eyes, wise and teased. Open up the shoulders. You can stay standing straight up or you can do a little hinge with it right through here. So what's nice about Amra is that you're going to be working in reps, counting your own reps. If you don't feel like counting, you can just switch when I switch. So it won't be a kickboxing flow where you feel like you have to keep up. And we're always changing it up, right? Everything will have eight or four repetitions. So one move at a time or one little gentle combo at a time. I think you're gonna like it. Let's take it outside to side. Shift your weight through those hips, right through here. And if you can reach one up, one down, breathe, open up the hips, getting ready to go. Take it flat back down and round it up. So the goal today is just to move our bodies and get our heart rates up. We'll get some strengthening and toning with these moves. We will have fun punching and kicking. But of course, the main goal is just to get our bodies moving, roll those shoulders, stretch out your back and get a good sweat going, right? It's cardio, but we also are going to be working the muscles in every way. Let's walk it in right here. Let's do some little hip rolls. Warming up for our kicks, right? And add a little squat to it. Squat, hip roll right through here, down. Let's do a little squat and lift. So little lift that's prepping for our sidekicks. Yes. All right, so take it to that little boxer shuffle. Again, continuing our warm up with our punches, we're going to take it one side and then the other. A lot of what we're going to do in our amrap rounds is keeping it in between, but we'll take it orthodox and southfall. More of our traditional boxing here. Guard is up, always protecting the face. You can bounce it or you can shift your weight. Core engage. We're gonna do a little one, two, punch. So sometimes known as our jabs. Cross jab, cr. One, two. Just to warm up. So I want you to focus on that form. Hands, fist, right underneath your eyes, protecting that face. Right through here. Punch it out and then bring it back strong. Elbows in tight. We got 4, 3, 2. Good, let's take it with those hooks. Hooks. A little three, four hooks coming up and around. Pivoting on the knees and the hips. Take it around. Yes, you can. Let's switch it to our uppers. Uppers right. Right through here. Coming up and under. It's from the hip protecting the face. Upper, upper. Yes you can. 4, 3, 2. Let's take it. Little boxer bob and weave. Right to pivot to that other side. So it's a little duck. Right other side, right here. We'll keep it quick. One, two, punch jab and cross. Right through here. If you're somebody who feels awkward boxing, remember we can always just do a reach, whatever you got. But don't feel that sometimes people say, oh, I don't like boxing because I feel awkward. Who cares? As long as you're safe and you're moving, that's all I care about, right? You're gonna get the benefit. I want you to be safe and feel good in those movements. But mostly we just want to move and get our muscles working. Heart rate's up. Let's take a hook. Hook, three, four, hook comes up and around. Keep it tight. Yes, you can. Let's go uppers. So offer up and under. Little pivot. Yes, you can. Keep it going. 4, 3, 2. Excuse me, but we've getting Over a little bit of a cold here. Back to that boxer shuffle right here. All right, so we'll be throwing in some things like a little speed bag here or there. So you can take it right up here again. You can shift your weight or you can bounce it. Let's take it other side. We'll prep a little bit of kicks and then we're gonna get into our amrap. So what is amrap? As many rounds as possible. Let's take it squat and knee right here. So, Amrap, I know you're excited to get to it. You said. I thought you said no flow, Amy. Right, let's kick it forward. Pull it through, Pull it through. So you can either do a little push kick or a little snap kick. Right down, Bring it up. Down. But you always start with lifting of the hip. We call that the chamber sometimes. Right, let's take it to the side. Squat, little side lift right here. So as many rounds as possible. We have four minute rounds, four moves. It's gonna be up on your screen right here. It's going to tell you how many reps of each. Let's take it to a sidekick. Sidekick. You don't have to squat as low. And again, you're lifting from the hip, you're pushing it out. You can do that push kick or you can think of it as that little snap or a little roundhouse. Right? Four, three, two. Let's jump rope right here. Nice and easy. All right, so we're gonna get right into it. So four rounds, four moves. You can keep it low impact here if you want. Four rounds, four moves, four minute rounds. So everything is going to be on your screen. You'll either have eight reps or four. There's a couple things where we go up and back. They're going to take a little longer. We'll have four, you're counting at your own pace. Again, if you want to just switch when I switch. You can switch when I switch. Whatever's worked best for you. If you need breathers, take breathers. Take it side to side if you need. Or right here. Low impact. If you want to keep moving through the entire four minutes, you can, you want to go slower or faster. Am wrap is as many rounds as possible for you, front to back, right here or here to here. So you do you be where you are today, right? I want you to be working in a level that's good for you. Again, if you need to take breaks, as if we would in our 40 or 30 second rounds, go for it. If you Want to keep it moving? Keep moving. So as many rounds as possible for you. Your workout. Catch your breath. All right, team. So you can keep that little boxer shuffle. Get ready. Here's your first moves. Watch me. We're gonna go tap out, jab for eight. So think of your tap out like we do in our warm up. Right through here, we got eight, then we're going up and back. Four jabs, four knees. Four, three, two. We're going four, three, two, one. Taking it up and back only four times. Then we got a knee and a kick. So left knee, front kick, that's eight. Left knee, right kick. Then we switch it. Right knee, left kick for eight. Then we're back to the top with those jabs. Does that make sense? I hope so. I'm gonna count you down. It's four minutes, so catch your breath. You got 10 seconds to breathe. Four minute round. Those four moves, they're up on the screen for you right here. Starting with those tap out jabs, here we go. You got eight. You can count one as one, right? Three, two. Let's take it up. So we got four with your jabs, knees back. Four. You can keep it low. Impact. Take it up. Or you can go a little higher. 4, 3, 2, 1. So you can get low in the punches as you travel forward. Use your space. Power up with or without a jump. One more. If you got more space, use it. I'm gonna keep it kind of short. Get ready. Knees and kicks. So left knee, right kick, left knee. Power up. And here. Yes. Core engage. Remember, you can do a push kick or you can do a snap kick. Two more. If you're with me, you can switch it right where you are, right? Right knee, left kick. That is one minute down. Three to go. You work to your level. Don't rush these moves. What I don't want you to do is sacrifice form for speed. We're back to the top. If you need a breather, take a breather if you can. We're getting back in to those tap out jabs. Here we go. We got 8, 6, 5, 4. 3, 2. Take it up. Here we go. 4, 3, 2. Knees back power. 4, 3. New jabs. Get low, punch strong. Power up. You can cross it like I am, or just bring those knees up. Two more. Take it back. Last one. If you're with me again, you go at your own pace. We got those knees and kicks coming up. 1. And then the other. Get set up. Core engaged right here. Two minutes down, two to go. Take it up and kick. Chamber. Hand Up. You can even do a little jump kick. If that's right for you, you do you. If that's not good for you, you just knee kick. You can keep it low or high. Last one right here. Get set. And power through. Knee and kick. Core is engaged the entire time with this. Really pull it in. That knee gives you the power. Hand up. Last one right here. Get set. We got a minute and a half to go. Take it strong. You can jump it or you can just tap it. Three, two. Take it up. Four jabs, four knees. You need to slow it down, slow it down. I might do that again. As I said, getting over a little bit of a cold. So I'm gonna keep my heart rate up, but I'm not gonna push it. Take it up. You want to go faster, you be where you are today. One minute to go. Last one right here. And knees, what do we got? Get set, core. Engage knee and kick. Can we get them all in? We're almost down to that 30 second mark. Head up. Four, three, two. Switch your sides right here. 30 seconds. Knee kick, knee kick. What do you got, team? Finish strong. Wherever you are. Just try to finish those kicks. 3. If you're with me, we can probably add some tap out jabs right here. Finish it. 10 seconds. Yes. 4, 3, 2, 1. Relax. Catch your breath. All right, team, so that is what it looks like. One circuit down. Again. You can keep that boxer shuffle. You can do little taps, you can get a real rest. Whatever you need for where you are today, all right? I want you to really feel like you need these. Rest like you push yourself, especially in that Last minute or 30 seconds that you get enough of a recovery, then you go in that next circuit. Strong right. The goal with these workouts is not to be out of breath the entire time. The osf, the goal is to have those ups and downs. So we're getting hit, we're getting mrt, we're getting it all in. All right, team, so watch me for your next round. Again, if you want to keep it moving, Boxer shuffle. Or you can take it with that jump rope. We got a corner to corner jab. So watch me. I'm stepping right. Punch right foot. So it's one and two. We got eight. Then we switch our sides. Corner, corner. So you can step it or you can jump it. Then we're taking it, what we call triple kick, tap down. So we're going low. Higher, higher. Tap it down, up, kick, kick. So your first one can be a little lift. Then low kick, then high kick, tap it down. You do what's best for you. If you want to keep them all low, you don't have to rush it. We got eight right, eight left. Are we ready? Corner to corner. Guard is up. Let's do it. Here we go. Four minutes is all we got. Team. Yes, you can. Four. Corner to corner. Remember, you can just step it, too. If that feels like too much movement, just do a regular jab. Other side. You gotta switch your sides. Quarter again. You can always keep it close or jump it. We got four, three. I think this round is gonna go a little quicker. Fast on the jabs, a little slower on the kicks. Get set up. Core engage. Right here. Lift. Low kick, power. Tap down. Get set. Low kick, power. And down. You got eight. At your own pace, we call it triple kick. So it's up, low kick, high kick. And down. Four more. And down. Balance, then power. Two more. If you're with me, don't worry so much about what it looks like. You can even just take it to one kick if that's what's good for you. Let's switch sides. One minute down. Here we go. Lift. Low kick, high kick. And down. So power at the top. You get your balance, you get your form. Power. And down. If that's not right for you, watch me here. Kick. Take it down kick right just like that. You can keep it moving and just do one kick. But if you want the 3, 2, 1, back to the top. Get set. Corner to corner. Again. If you need more of a breather, just tap it out. Boxer shuffle. If you want to keep it moving but you need a breather, just take it low impact or slow it down. Two. Good. Boxer shuffle. Other side. Right here. Two minutes down. Don't lose your form. I know kickboxing is quick, but I don't want to see sloppy arms. I want intention. Get set, get ready. Kicks. Here we go. Lift. Kick. Power. Kick, down. Whatever version of that is good for you. Maybe it's just a little lift, lift and a kick. And down. Or you can do all three, four more. And down. You can also always balance on something, if that's helpful. And your kicks do not have to be high. One more right here. Other side. Lift. If you're with me, and remember, you can be totally at your own pace. This is your workout. And down right here. Remember, you just want solid kick and tap it down. Or one, two, tap it down. Or all three. Last one. We are in our last minute. Can we get those corner to corners and then I'll give you an option for Your kicks. Here we go. Right here. Take it up. Quarter two, Step it or jump it. If you get to those kicks, alternate. Right here. Take it up. 15 seconds. I think I'm just gonna get those jabs in. But where you can be is just kick if you're already. The kicks right here. Keep it going. 2, 1, and breathe. Tap it out. Yes, team. So a little different. Right side, left side, two times. Let's keep it moving. All right, team, grab that water. Use these next 40 seconds to get a real recovery. Tap it out. You can keep it moving, but let that heart rate come down. So you go in with power, with energy in this next round. Watch me. Two sides. We're gonna go right side, left side. Jab, cross, jab, knee. One, two, three. Classic cardio boxing combo. Eight times, then switch it. One, two, three, knee. Feels like too much. Just do a cross and a knee. Then we're gonna take it. Uppers. Four, three, two. Quick feet. Four, three, two. You can march it, you can shuffle it. Then we got our speed bag. 3, 2, 1, cross. 3, 2, 1, Cross. I'll give you some options once we're there. Let's start with our jab, cross, knee. Get set. Four minutes, four exercises. Here we go. Cross, jab, knee, or 1, 2, 3, knee if you can pick up that pace. But if you need to take it slower, take it slower. You can even go four reps instead of the eight you do. You. 1, 2, 3. Me take it. Other side. Boxer shuffle. Here we go. So you can go 1, 2, 3, and knee 4 times, or 1, 2, 3, 8 times. Jump it. If you want to really get low, turn into it. 1, 2, 3, or 1, 2, 1. Yes. Team, get set up in the center. Right here. We're going up and back with the uppers. We're traveling. Four, three, two. Quick feet. Back, quick, or just walk it. Here we go. Four times. Four, three, two, and back, quick feet. Four, three, two, one minute down. Here we go. And back. Four, three, two. Yes. Three, two. Quick feeds. Get ready for that speed bag. Watch me. Slow. Four, three, two, and cross, hook, hook. Just like that. You got eight total. You can step it or you can shuffle it. We're back to the top. I think I did too many. And guess what? That's okay. Get set up. Right side. Here we go. One, two, one. Knee. Nice and slow. Or add that power, especially with that core cross punch and that knee coming up. Yes, you can. Boxer shuffle. Other side. Here we go. One, two, one. Knee. Jab, cross, jab, knee. Slower, fast, lower High. Four, three, two. Remember, if you're switching with me, don't feel like you have to go the pace as me. You can keep it, whatever pace is good for you. We're two minutes in. Upper, upper. Four times. Quick feet back. You can march it or you can quick beat. Here we go. Upper, upper. Come up and under. Quick feet. Four, three, two. Two more times. Right here. Take it. Four, three, two. Last one. Low on the uppers. Take it back. Quick, quick. Get set up. Speed. Back. Three, two, one. Cross. Three, two, one. Or whatever speed you want. Eight times total. Yes. One minute to go. What can we get in right here? Here we go. Especially on that knee, but low on that cross. What do you got, team? Even if you're just. There we go. Boxer shuffle. Other side. Here comes. One, two, one knee, jack, cross, jab. There we go. Finish out these last 30 seconds. Whatever you're on, make it good. Intentional. I know we're tired, so no sloppy punches. Up, up. Quick feedback. Yes, you can take it up. Quick feet, whatever that means to you. Keep it grounded. We got five seconds, but I'm going to finish out that last one. That's your time, but if you're with me, take it up. Up. Quick. Yes. And breathe. Yes, you can. And yes, you did. Quick sip of water. Last round, team. Can we do it? I know we can. Let's get it done. All right, here's what we got. We're gonna take it with that jack and jab. So again, you can keep that boxer shuffle or jump rope, but watch me, we got jack and jab. That's one, that's two. Low impact is here. That's one, that's 2, that's your first for 8. Then we got our four punch shuffle. So we're going jab, jab, jab, jab, shuffle, shuffle, shuffle, shuffle. You can start with jabs, you can take it upwards. You can do any punch you want. Four punches, four boxer shuffles. Then we're gonna take it to our hooks and we're gonna slide it back. I'll talk you through it. Then we're taking it down to a plank punch. So watch me here. You'll do those hooks for four, slide it back, bob and weave four times. Then you're done in your plank. You're gonna punch, punch, kick, kick. Four times. That's one. All the way through. So four times total. If you're not feeling the plank today, punch, punch, kick, kick. That's one. All right, so your second and third move are four reps only. Are you with Me last time. Let's do it. Here we go. Jack and jab. Up four minutes. Jack and jab or low impact. Whatever you need for where you are today and where you are in this last round. Breathe. Here we go. 4, 3, 2, 1, shuffle. Whatever those four punches looks like to you, even if it's here, you can switch it. 4, 3, 2, uppers. There we go. 4, 3, 2, 1. Low on that, punches. High on the shuffle. Right here we're going. Hook, hook, up for four. Bob and weave. There we go. Bob and weave. Low, low. Don't worry about what it looks like. Hook, hook. One minute down. I know it's a little awkward to get into, so if you want, you can just slide, slide. There we go. Take it down to that plank. We got punch, punch, kick, kick. That's one kick. Can be whatever you want. Just maintain that good plank position. Up, up. Give yourself time. Bring it up. Get set. We're gonna go back to that jack and jab. Here we go. Up and down. Give yourself time to get into and out of that plank. I don't want you rushing, going down and up, or feeling dizzy. That's part of our mobility work. Right, Here we go. 4, 3, 3, 2, 1, shuffle. It can be here. 4, 3, 2, 1, Shuffle. Yes. Two minutes down, two to go. Maybe you're like me. You're gonna switch it up. Upper, upper, upper, upper, high. Shuffle, Upper, upper, upper, upper. Shift your weight. Shuffle. One more if you're with me. All right, get set for those hooks. Take them up, bob and weave, back hook. Four, three, two. Take it down, take it up. Step, step. Take it down. Yes. Only four. I know it feels a little bit like a dance move, and that's okay. Take it up right here. Bob and weave. Get ready for that plank. Give yourself time. We got one minute left into that high plank. You can also take it right here if you want. Punch, punch, kick, kick. Keep it controlled. You can even go out to the side if you'd rather. What I don't want is for you to be all over the place with that plank. Stay strong in that plank, especially on those kicks. Let's call it four. We got 45 seconds to go. What can we get in? Jack and jab. Here we go. Eight. So close, team. 30 seconds left. Are you with me? Of course you are. You came here to move, and we're doing it. 4, 3, 2, 1, shuffle. Whatever that is for you. Even if that's two punches or slow punches, shuffle other side, shuffle. Right here. Five seconds. Can you get them In. Last one. There we go, team. Breathe. All right, you know what? We are almost done, but I think we can get one bonus move. What do you think? Here's what I think. I think we go through all our punches and both of our kicks, right? We'll just keep it three and two. If you want, you add a little pop back. If you don't want, you don't do it. We got 30 seconds with our punches. Four. Now let's do punch and punch. Pop back, upper and upper hopper. Walk it back. Hook and hook. Two. Punch, pop, back. Go through all three of your punches. Then we'll switch it to our kicks. 30 seconds. Punch it in. 3, 2, 1. Bonus. Jab and jab. You can take it back and upper and upper. You can walk it back, walk it up. Hook, hook. If you want to keep it upright. Jab, jab. You just do two more upper or pop it back. Hook, hook, back to the top. You do you. Whatever. Your pacing ends. Five seconds. Can you get hook, hook, take it here? Yes, you can. All right, team, so here's what we got. We're going up, kick and back, kick and back. How about we do four kicks forward, four back. Four kicks forward, four back. Four and four. Does that make sense? Right? Kick. Tap it low. We won't go into the pop back. Let's just get it done. Follow with me. If that doesn't make sense, you just get any kick you want for 30 seconds. Here we go. Go. Up and back. Forward and low. Kick, get set. Switch your sides right here. Kick and down. Kick and down. It is whatever you want it to be. Whatever you need it to be. Right here. Kick and tap. We did this, right? Breathe. I think we can get it done right here. 5, 4, 3, 2, 1. Yes, team. You did it. Let's have it. All right. That last round, that Amrap, I thought I could get them all in one more time, but time ran out. That is okay. That is what AMRAP is about. Going at the pace that is good for you in that moment. Of course, we were faster in our first circuit than our fourth circuit. And that's okay because we were maintaining good form. Right? Roll those hips. Of course, we were more energized in that first circuit than that last circuit. And that's okay. Breathe. Right through here. Take them back. But I hope you like this format. I do have another kickboxing amrap, which is similar with these moves. So I'm kickboxing Tabata and some other rounds. If there's. If you want Something other than a flow. But I also have tons of full kickboxing flows where we just keep it moving the whole time. And if you don't love kickboxing, I got tons of cardio and strength which doubles as cardio as well. Take it right here. Nice work team. Definitely leave me a in the comment, let me know what you thought were you challenge, could you keep up? I know sometimes it feels like a lot. That's part of the fun of it. But I will always remind you just to keep moving. That's what it's about. Doesn't matter what it looks like. Doesn't really matter what it feels like as long as it feels okay for you. I want it to feel challenging. I want you to be a little out of breath. I want it to feel hard but in a way that's good for you and gets you leaving feeling good. Remember if it was hard because you're working hard. Right, right through here. Tap it right here. Yes team, let's get those wrists right here and let your head, neck and chest and bicep stretch right here. Leave me a comment. Don't forget to like this video and of course don't forget to subscribe. When you subscribe, you help me be able to keep making these free workouts for you. So subscribe to the channel and of course check out all the links in the description. If you want to get a little quad stretch, bring it up here or just tilt it forward if that's better for you. You can't get it all the way up there. Body Fit Athletic Club, which is now on the Bodyfit by Amy app. You can download that for free. If you want to join us in the Athletic Club, it is a membership but there's lots of options to join. You get the community, you get our nutrition plan, you get livestream streams and weekly Q&As with myself and with Vivian, our Body Fit dietitian and so much more. So please join us there. And if you're looking for one on one coaching, check out Body Fit Elite as well. I am so glad that you decided to join us today. Just take it here. Either hands on your legs or on the ground. Pedal those feet. Hands right here. Roll through your back. Definitely make sure that you check out everything on bodyfitbyamy.com and again, leave me a comment, let me know how you're feeling. Slowly round it up. Thank you for being here and working hard with me today. Let's get one big deep breath in and out. You did it. That was your cardio boxing am wrap workout. Great job, everybody.