34 Minute Kickboxing Shred Workout - ATHLETE #7

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your kickboxing shred workout. This is day seven of your athlete challenge. This is also a great standalone workout that you can do at any time and I will give you different options to work to your fitness level. Are you ready? Let's do it. Let's get started with a little warm up. You can march it out. Roll those shoulders. We're gonna get a little movement prep with a dynamic warm up. Getting our bodies ready to go, getting the blood FL muscles warm as always. If you need more of a warm up or cool down, please get it on your own. We're just gonna get a couple minutes here. We'll be ready, but sometimes we need a little more mobility. So you can check out my extended warm up and extended cool down links are in the description below. Let's shake everything out. Let's take it to a nice flat back down and round it up. Warming up through that spine. Since we're going to be getting those punches all the way through our back and shoulders and also opening up the hips because we'd be getting some kicks right through here. Take it down, hold it here. Roll those shoulders one and then the other. So I want a good little stretch while you push out gently on the inside of the legs. Again, opening up the hips. So we'll get some mobility, work some dynamic movements and then we'll continue our warm up with our punches and our kicks as a little prep. Right? So walk them in. Round it up. Right through here. Let's take a nice step back and reach. Opening up the hips. Watch out for that balance. So you're just tapping back. If you want to take it to a little more of a lunge, you can, but it's up to you. Take it here, hold it here. I want you to stretch it over. If you need a little balance, take it. And then if you can, I want you to reach it over. Right through here. Big stretch and then reach. You can even take it here. Reach, balance, right, and step it back. Let's go other side. So reach, you decide and then reach. If you want to be low in it, get those legs warming up. Or a little higher. Reach and reach. Take it back in. Let's open it up. Wide side lunge. Open it up. Stretch through those arms. All the way through. In the shoulders again, opening up the hips. Hold it here. Just reach and reach. Reach and reach. Keep it moving. You decide how low you want to get and if you're able to reach through. Yes. Good Walk those feet in. Round it up one more time. Let's start with just that little tap and reach. So a little cardio warm up. Then we'll go into our punches, taking it over. Here's what we got, team. So we were taking a kickboxing shred. So instead of our traditional kickboxing flow, which we often do, which a lot of us love, right where we build, we make some combos with some different punches and some kicks. Here's what we do today. You have one move, a punch or a kick or one combo, but not crazy combo, I promise. Let's take it a hamstrings up to the back. You take it with that and then we add on so we have your base level. Your first round, a little lower impact. It's where we really focus on the form of whatever it is we're doing, whether that's a punch or a kick or a movement. Then your next 30 seconds you're to going is your cardio round directly after that, that's where we're really going to get that heart rate up. Then your last 30 seconds. So three sets of 30 seconds is your shred round. That is where we are going to get that toning. We're going to do some isolations. So think little tiny movements with your punches or your kicks where we get a little bit of toning. Burn up those muscles while we keep the heart rate up. Step it out right here. Then you get 30 seconds of a breather. So 30, 30 base cardio shred and then quick breather. All right, you're gonna like it. This format goes fast and again you're learning and then you're building on. You can always keep it at that base level. So let's take it right here. A little boxer shuffle. We're gonna keep it forward. Normally we do southpaw and orthodox, but we're going to keep it forward for our warm up punches. Guard is up, core engage. So warming up, but also we'll get that heart pumping so we get that cardio. Here we go. Punch, punch. It's just your jab right through here. Just keeping it moving right all the way through your jabs. You're going across. Pivot on those knees and hips and keep it moving. Let's switch it to your upper. Take it up, up. So again, unlike our regular kickboxing, we're going to be working in intervals so you can watch that clock and we'll keep it pretty basic. Still getting that heart rate up. The things we love from kickboxing, we're gonna get it done. But you don't have to think that we're moving the whole time or going with crazy combos. Take it. Hook. So remember your hook again. Turning on the knees and the hips pull up and around. And of course you can be where you are today. If your speed is slower than mine, totally fine. If you're faster, totally fine. As long as you have good form. Don't worry too much about that. Let's take it cross. Cross. Turn the knees and the hips. As long as you have good form, that is all that matters. This is your workout. You are already succeeding just by being here. You showed up today. You are successful. Let's. Let's take it right here. A little squat, little knee. So it's that knee chamber. Bring it up. Bring that hip forward. We're prepping for the kicks. You don't have to get super high again. This is still your warm up, right? But we're getting that heart pumping. Breathe. And up. You're like. I thought you said one move, right? Let's take it to a front kick. Right here. We'll keep that squat. Squat. Pull it through. You can make it that push kick with the heel or a snap kick with the toe. And again. You don't have to get high. You can keep it low. Four. Three, two. Last one. Take it here. Alternate. Pull it through. Pull it through again. We're just learning those knees and those punches before we go into our intervals. Let's tap it out to the side. Tap. Little side chamber. Right. Tap lift. Getting the obliques. Let's take it to a side kick. Tap and kick again. You can make it almost that roundhouse pointed kick. Or push through the heel away from your body. Four. Three. Two. Last one. Other side. Right here. Tap, lift, tap. Getting a feel for it? Yes. Take it to the kick. Guard up. Tap kick or tap, push kick. Either one. We're not so strict on which one you're doing here. Whatever feels good for your body. You define what feels good. Two. One more. Here we go. Boxer shuffle. So this is your boxer shuffle. We're always going to come back to this in that interval in between, either a boxer shuffle or a little bobbin weave. Right? As we move right side to left side. And in those 30 seconds, you can always grab water. In fact, let's do that now before we get into this first interval. You can always grab water. We'll have a few times that I will remind you, but you can get it whenever you need. All right? So earn that 30 second rest, meaning you don't have to earn it, but meaning go hard. Especially in those last round two rounds. We're gonna start staggered, so you're in that orthodox position. Guard is up. We're starting with just a jab out. Single jab. 3, 2, 1. 30 seconds. Jab. So it's your front punch, right? So up to you if you want to keep it here, you want to take it slower. This is your base level. I want you to punch out, pull in, punch out, pull in. Turn the knees and the hips. Core is engaged. Or you can step into it. Whatever you got. Because we're picking up the pace in 10 seconds to get our cardio around, right? We're gonna work this arm, work this shoulder, work this side of the back and your core. Let's take it cardio right here. So we're jab right through here. Step into it, bring it back. Whatever is taking it up for you, if that is that full jump, it's up to you. You can even take it corner to corner. Let's do that. Corner. It's a corner, right? Jab. Step into it or jump it. 10 seconds, then we're gonna shred it. We're gonna go really quick ones to the front and really isolate the back of the shoulder. Watch me here. Join me. You can go stationary, point out, squeeze in that back, or quick feet shred. Yes. Breather's coming either way. I want to tighten the shoulder, tighten the core. Pull back, pull back. Jab, jab. Yes, you can. 10 seconds to go. These are how these intervals are gonna look a lot of. Right side, left side. Five, four, three, two, one. Bob and weave. Catch your breath, right? So you feel that on that shred round. We're gonna go quick and tight, especially with these punches. Bob and weave to that other side. We got same thing here. So we got your regular jab. Bring it out. We're gonna take it a little cardio. We'll add a corner to corner, and then we'll shred it right through here. Keep that bob and weave right through here. Core engage. Guard up. Plant those feet. Get ready. We got other side. 30. 30. Starting base. Here we go. Jab. Pull it back. Right underneath, right. Your guard is up. You can step into it, or you can just turn. Core, core, pop it back. Yes. Again. You can go slow. I want controlled movement. I want intentional movement, right? So we can pull it right back in. I don't care what it looks like. I want good form. I want that heart rate up. I want those muscles working. Let's take a cardio in 3, 2, 1. So whatever taking it up is for you, maybe that's just adding a little bounce. Maybe that's bringing that knee up. Maybe that's just going a little quicker. You take it in your version of your cardio round if you want. Corner, corner. Breathe, nice and tight. I don't want you flailing all over the place. I want it really precise. Intentional. Let's take it here. Quick shred. You can keep the quick feet moving or you can plant your feet and this shred can look like this. Whatever. You got to keep it tight and keep those muscles working. Shoulders, back, core, engage. 15 seconds shred round. Make it good. Keep that elbow coming in out in front of your body. Punch, pull back for 5, 4, 3, 2, 1. Tap it out, Bob and we. All right, shake it out. Yes. Breathe. All right, team. So tying it all together with those jack, with those jabs, we're gonna go low impact jab, jab, low impact jack jab. And then we're taking it here. Jack and jab. Not starting yet. And then when we get to our shreds, we're going here in a squat. Quick ones, here we go. Three, two, one. Low impact jab. Low impact jab. If you want. Both arms up, both arms up. Strong punch, strong. Then we're retiring our jabs for the day. We're for this move right? Out and in. Oh, not yet. I know my brain wants to take it to that higher level, but I gotta remember we're pacing ourselves. We're going for the long game here. In five, four, three, two. Keep it here. Or if you want. Here we go. Jack, jab, breathe. Yes. Lift. Low impact is totally fine. You can increase that intensity or up and down. Up. Strong. We just want that heart pumping. We want those muscles working. Arms are going to get a break in just a second. Breathe. Yes. Take it here low. I want you almost in a squat, like the bottom of that jack. It's quick ones if you can't get even lower. We want legs and arms working here, but mostly those are. So keep it. Yes, you can. 10 seconds to go. Now it's 5, 4, 3, 2, 1. Boxer shuffle. Let's grab a sip of water, team. I know, feeling it. Because that warm up, warm up was cardio intensive, right? Quick sip of water. Here we go, team. Here's what we got. So we're starting backwards here. We're gonna take it squat. We're gonna pull through with that chamber kick. Squat, pull through cardio. We're taking the kicks. Then we're gonna pulse it. Here we go. 3, 2, 1. Squat. Pull through with your kick. Squat. Pull through with your kick. So you're getting low. Chamber knee. Then extend it out. Remember, you can do that push kick or you can do that snap kick, whatever is good for you. Get low base. Pull it through. I like to pull through with my arms, but it's up to you. You can keep that guard up because that's what you were doing. You would be doing right. 5, 4, 3. Take the squat out. Cardio. Pull through, pull through. Notice my hips. I'm turning into it. I'm keeping that core engaged. I'm bringing those arms up strong right here. Take it up, take it up, take it up. Or here you can push, you can push or you can snap. Yes. Here's what we got, team. In 10 seconds, we're gonna pulse for three with those legs and then we're gonna kick it out strong. In 5, 4, 3, 2. Get low. 3, 2, 1. Kick strong. 3, 2, shredded. You can get low and then come high, but you don't have to get high. Make those legs burn and get that strong kick. Get low into the heels. Power through that toe or the heel where whatever you are doing for your kick. Five, four, three. Power it up. Last one. Yes. Shake it out. Boxer shuffle. Right. Little legs. I know. Let's give them a little break. We're going side step and cross. Side step and cross. Then we're gonna go shuffle. Then we're gonna go quick feet. Cross, cross, cross, cross. All right, let's get it done. A little more cardio based, but we're still gonna get that shred. In five, four. Guard is up. Moving laterally. Here we go. Double step, cross. Double step, cross if you want. Pull those arms through. Punch. This is your base level. I still want strong arms, strong legs. We got 10 seconds to go. Then we're going to take it to a shuffle. So this is a little different in the. In the sense that our cardio round where we really go for is that middle round. So let's get it done. Shuffle, shuffle, shuffle. Huh? If that's not right for you, you just keep that double step punch, double step punch if you can. Quick feet. Yes. 15 seconds. Heart rate's getting up. Either way. We're gonna slow it down to shred, but we're gonna get those arms working, right? Yes. 5, 4, 3, 2, 1. Watch me here. Punch, punch. Quick feet. Other size. Quick feet. Punch, punch. Fast or. And march. Yes. Quick. Other side. Strong punches shredded. 10 seconds. I know I'm feeling It too. Keeping the legs on fire. Right, One more. Yes. Tap it out. I need some water after that one. I don't know about you, so let's shake it out. All right, team, catch your breath. Right? All right, we're gonna take it back to some upper body. We're getting some uppercuts. All right, so let's take it to the side. We're gonna go right and left. We're actually alternating until we get to that shred, and then we're really getting it done. Let's take it here. Orthodox. Here we go. Upper, upper. One side and then the other, right? Yes. Breathe. You can do it. Yes. Core engage. Right through here. Move those feet. Come up and under. Yes. Breathe. In 10 seconds, we're gonna do a one, two, knee. So upper, upper knee. Front knees coming up. Watch me one time. Here we go. Upper, upper knee. Upper, upper, upper. Let's go. Three, two, one. Let's go. Three punches. Sorry about that. That's what I had written down. Upper, upper, upper knee. You can power it up. Strong punches. Get low. 3, 2, 1. 3, 2, 1. You do not have to go at my pace. We're taking it to just the uppers in three, two, one. Just one side. Think about those jabs. Right? Quick, quick. We got biceps, back and core, and pivot into it. Shred, shred, yes. Come up and under. You can even give yourself a target if you need it. You can also take it slower. Whatever you need to do to keep that core working, get those arms shredded. Back, back. Three, two, one. Bob and weave. Yes. Take it to the other side. You can shake out those arms while you're doing it. Traditional bob and weave, you'd be moving away from your opponent. It, right? So let's shake out those arms. All right, Same thing here, team. Just to refresh your memory. While you're doing a bob and weave, we're gonna go right and left with our uppers. Then we're going 1, 2, 3. Upper, upper, upper knee. You can start slow. You can pick up that pace. When we get to our shred round, really get it with those arms and the back. Here we go. Uppers, right, left, base, left level. I want you to really think about those punches coming up and under from the hip. Uppercut, you're getting under the chin, right? If you're really getting that opponent, you can visualize that if it helps you. But I want you also to think about wrapping that core in. Core is strong. That is your base, right? So every punch that you're taking or every punch that you're throwing. You've got that strong base to keep you secure. Let's take it. One, two, three. And knee. Here we go. One, two, three, Upper, upper, upper. You do not have to go as fast as me. I'm used to teaching kickboxing to the music, so I kind of have to hear it in my head. But don't worry about it. You do you right. 1, 2, 3. That can be you. Or 1, 2, 3. Strong uppers, strong knee. Front punch. Yes, you can. We're getting ready to shred it in three, two, one. Right here. Remember, you can give yourself a target or imagine you're coming up and under the opponent. Or the heavy bag. Right? Heavy bag or speed bag. Or that mitt. Strong back, strong arms, strong core. Sweat. My eyes. You know it's working, right? Take it up. 10 seconds. Breathe. You got four, three, two, and one. Boxer shuffle. Ha. Shake those arms out, right, so boxer shuffle, side to side. Let's get it done. Shake them out right here. All right, so we're moving into a little side, side kick right here. So watch me. We're going tap. It can be a tap or a squat. Step in, kick it out. Right? Right through here. Kick it out. Then we're just on kicks for cardio, right? You can tap it. Here we go. Take a tap and kick. Slow and controlled. Out and kick. Step it out and squat or tap it out. Lift. Remember, you're lifting from the hip all on one side. We're gonna stay here. When we get to those kicks, we're gonna pick up that pace. And then when we get to the shred, we're gonna hold it. So you might want to find a wall or a chair when we get there, because we're gonna hold it and make it burn. Let's go cardio. Ready? Tap. You can go here or tap. That's what I'm going for. I know I get more cardio when I add that tap, because I can get that power. But it's up to you if you want to just keep the leg, whatever gets that heart pumping and gets it working. We're gonna hold it in 10 seconds, just your kick. Breathe. We got 5, 4, 3, 2. Hold it up right here. We're gonna kick, kick. So whatever you need to do for me. I'm gonna find the wall, leaning into it, but not much. I want you to be here if you can balance. Yes. Burn. I know it's hard to do. We're gonna get those obliques. We're gonna get the hips. Hold it up. Even higher if you can. Quick, quick. Ten seconds. I know. It should be burning all the way through. Also getting that glute. 5, 4, 3, 2, 1. Right, let's have it here. Yes. Through that side. All right, team, now you know what to expect on that other side. So we got slow and controlled with that kick, right? Then we got tap and kick. Or if you'd rather, just your single side kick. And then we're holding it. We're gonna do little kicks. We're gonna burn it out through here, here, here. So grab a wall or a chair if you need to, or bring it down in between. Let's get it done. Other side. Three, two, one side. And kick. If you need to warm it up even more, you can just lift from the hip on this one to get a feel for it. Then when you're ready, add that kick, squat it down. Kick. Remember, you can do push kick through the heel or point the toes. Guard can be up. Whatever you need. I like to pull it through sometimes. That really helps me. Are we ready? We're taking a cardio tap and kick or sidekick. Ready? Here we go. Tap, kick, tap, kick. I am not concerned about how fast or how high you're going. I want good form, so I would much rather you be slower than sloppy. Right? Intentional movement is what we want. That's what gets our heart pumping. That's what gets our muscles working. And breathe. So I'm remembering. I'm reminding myself to slow it down. Right? I'm still gonna get the cardio from here with better form. Three, two, hold it. Here we go. Kick it out. If you can balance here, I'm jealous. I'm not gonna be able to do it. I'm gonna take it to the wall. We got 20 more seconds. Point that toe or flex that foot. Whatever is good for you. You're lifting from the side. I know it's burning. Staying grounded in that stationary leg. Core zipped. Breathe. Yes, you can. I know. Four, three, two, boom. Shake it out, right? Let's tap it out. Breathe. Yes, I know. Yes, team. All right, we're gonna take it. Speed bag. So we're going up to here. We're going Speed bag for three. Speed bag for three. Step it out. Then we're gonna take it rolling up and down. I'll take you through it as we go. We're gonna roll it. Begin for the shed. Here we go. Speed bag. Three, two, one. Tap it out. Keep it moving if you want to roll it to the side. 3, 2, 1, punch. 3, 2, 1. Or just keep it standing. Some of these. I'm giving you a couple of options, but we're going three speed bags. Yes, you can. Can we shuffle it? Here we go. Punch it low. Punch it low. Or just keep it center, but roll that speed bag and cross it. Take it down. Here we go. And breathe. Roll it. 10 seconds and then we're gonna take it stationary. We're gonna burn out those legs. Yes, you can hold it here. High and low. Take it high and low. High and low. My 3 year old just locked in the room. Who can relate? We'll probably not edit that out. Hi, baby. Can you take it to daddy? If you want. Little jump at the top. Roll it, roll it. You gonna do it with me? Yes. Breathe. Yes. Here we go. 5, 4, 3, 2, 1. Shake it out. Let's go. A little boxer shuffle. What do you think? Yeah. Okay. Not planned, but now, you know. This is how we film our workouts. All right? So we got one little interval we're gonna do, then we're taking it down. We're gonna finish with a tiny bit of core. All I want for you is quick feet with a jump rope. All right? You know how to jump rope? Tap, tap. Let's start right here. All right, so we got 30 seconds, low impact. We're gonna take it up, then we're gonna go for it and we're gonna take it to the mat. Here we go. Tap it, Tap it. So like you're jumping rope with your arms, right? Ah, yes. There we go. You guys just got a surprise guest in this workout. All right, 15 more seconds, then we're gonna take it up. Yeah, Tap it over. There you go. You got the perfect outfit on for this workout. I know, right? Are we ready now? We're gonna jump it like we're boxers. You can keep it here or heels. This is our cardio round. Yes. Ha. Good work. You can do it. You're doing it with me. I know. Breathe. We got 10 seconds. Like this? Yeah. We're for sure not gonna refilm this. We don't have time. Right. And it's too cute. Hopefully you guys got a little break. Three, two. All right, take it here. We're gonna take it low. Right here. Lunge it. Is makeup in my eye? Yes. Can you lunge it with me right here? You're going to keep your arms moving. Nice and tight. This is it, team. Lunge it and keep your arms moving like you're jumping rope. I know it's hard. Yes, you can do it if you want. You can just tap but if you can get low. Last ten. Five. Yes. Four, three, two, one. Catch your breath. All right, Grab a sip of water. Yes. You did it. Get some water and meet me down on the mat. Okay, we're down on the mat. Maya is still here. She's gonna help me. So we're gonna get a little bit of core. So I want you seated nice and tall. Can you sit up? Knees here. And we're just gonna punch. So our first round, we're here, and then we're gonna take it halfway back and up. Just like this. Yep, there we go. And then we're gonna take it. Just twist, twist, twist, twist to finish off core. Are we ready? All right, this core round, we're only going 15 seconds each round. We're gonna start here. Bring that core in, and we're gonna pump nice and tall. You can go across your body. There we go. Yes. Or you can take it to a standing position, if that's better for you. Yeah, it's like you're doing this right. Let's go. Halfway back. Punch and punch. Halfway back. Punch and punch. Yes. That's hard, right? Halfway back. If that's not right for you, you just keep the base level. I think we got time for one more right here. Hold it here. Shred it. Punch, punch, punch, punch. Again. If that's not right for you, sit up taller or take it to base level. Yes. Five seconds. You're doing it. Three, two, one. Stretch it out. Yes. High five. All right, now let's take it into a plank position. This is your last one, team. Again. 15 seconds. 15 seconds. We're gonna hold the plank, and we're gonna punch to our knee, right? Punch to our knee. Then we'll take a mountain climber. Then we'll shred it one side and the other, so join me into that high plank. Are you ready? We're gonna bring our knees in. We're gonna punch it in. Three, two, one. Here we go. Punch, punch, punch. Yeah. You're doing it. It's only 15 seconds, team. Then we're taking it to a full mountain climber for our cardio round. If this is not right for you, you take it standing. Are we ready? Run it. Here we go. Run, run, run. Just your knees. Yes. You're doing it. You didn't know this was gonna turn into a mommy and me workout, but here we are. Breathe. We got three, two. Shred it right here. Knee in. Little lift and back. This is it, team. You got 10 seconds to go. I know this is a hard one, but we're almost done. Then we're gonna stretch. 3, 2, 1. Relax. Stretch it back. You know this one? Ah, yes. Good lunch. Bring it up onto all fours. Roll through. Cat. Cow. Thank you for your help. You did such a good job. It's all done. Yep. Everybody just got a little bonus with the last five minutes with you. Can you come back onto your feet? Let's get a little petal here. A little stretch. Yes. Next time, I'll have to wear my twirl dress and my homemade painted shirt and my Thomas shoes. What do you think? Let's open it out right here. Arms out, nice and wide. There we go. Real life, team. Real life. When your kids interrupt your workout, you just gotta roll with it, right? There you go. And let's go in front. So if you have a partner, go here, stretch. Oh, okay. Oh, yep, yep, yep. Or take it right here. And then let's get a little hamstring stretch. So foot out. Can you go here? Yes. But that's what's it about, right? That is what it is about. Be where you are today. Sometimes where you are is you're running around doing a million things. You're trying to get your workout in, and kids come in or babies wake up or you get a work call. Whatever it is, you just got to keep showing up. If you get five minutes, great. If you get the full workout, great. Just keep showing up for yourself and for those that you love. Right, baby? All right, let's get one big, deep breath in. And what do I say? You did it. You did it. You did it. That was your kickboxing shred workout. Great job, everybody. Can you say, great job, everybody? Bye.