34 Minute No Repeat Kickboxing HIIT Workout II METCON Day#12

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no repeat kickboxing hit workout. This is day 12 of your Metcon challenge. This is also a great standalone workout that you can do at any time. I'm going to give you lots of different options to work to your level. We're gonna get some cardio kickboxing, we'll get some strength and sculpting, we'll get your heart rate up, and we're gonna leave you feeling better than when you started. Are you ready? Let's do it. All right, let's go ahead and just start moving your body. So we are going to get a quick warm up of some mobility work, and then we will also warm up reviewing our punches and our kicks. So we will have an additional few minutes of warming up so we get familiar with those punches and kicks. Especially if it's been a while since you've done kickboxing or you're doing kickboxing for the first time. Remember, it is not about being perfect. It is about moving your body, making sure that you're moving safely and effectively, and getting your heart rate up and challenging yourself. But in a way that's good for you. Let's take those arms out nice and wide. What I like to say is be where you are today. Know that if you showed up today, you are successful. This is your workout. I want it to work for you. So if something's getting too tough or you need to take it down a notch or you even need to take a break, you do you. Let's take it here. Let's take it flat back down and round it up. Just a few. Just like that. Take it flat and round, rounding through that back. Because we always want to stretch and warm up through the back before we throw those punches. And then let's hold it right here. Roll those shoulders one and then the other. We're here to here. Really lean into it. Press up gently on the inside of the leg. Good. Standing here. Hands on the legs. I want you to roll through. Cat, cow, and breathe right through here. Good. Let's take it little squat. Reach across. Squat, reach across. So everything that we do today, we're going to have our base level for 45 seconds. And then we're gonna have our hit version for 30 seconds. So the hip version, let's take it across right through here. The hit version is, of course, higher intensity, so that's that high intensity interval. But you can always keep the base level or I'll give you options within that as well. Let's twist our hips right here. We're gonna twist, reach, twist. So obviously looks a little bit like our kickboxing. So no repeat in the sense that once we do the regular version and the hit version, then we are moving on. But you always have the option to stay with the regular version. Good. Let's take a little hinge right here. Hinge. Pull back and reach. Hands behind the head. Pull back and reach if you want. Run hands down and bring them all the way up. Right. Hinge. And here, two more. Last one. Let's roll through those hips. Right through here. Just one side and then the other. And then take those legs out nice and wide. Shift your weight. So little cross, cross, like a little windmill with the weight shift, Breathe. And then let's go ahead and bring it up right here. So we're going to our little boxer shuffle. So again, we're going to have a quick little boxing warm up, which is indeed actually your first round. So you can keep this just a little weight shift or a little bounce. So think of this as your first round in the ring, but we're gonna take it a little bit longer before we jump into those quick intervals. So we're gonna stagger in boxing. We have our orthodox and our southpaw. Depending on left or right. We're gonna bring that guard up. So we're always protecting the face. Elbows are in tight, core is engaged, shoulders back. And when we throw those punches, we're going to pivot on those knees and those hips. So find your starting stance. Core is engaged, shoulders back. Zip it up. We're going to start with just a one, two punch. So we have our jab and our cross. Jab, cross. Go ahead and bring it here. Let's punch it. Take it. One and two, one and two. You go at your own pace. If you need to go a little slower, you can. If you want to take it a little quicker, you can. But we're going to take it up in just a minute. So again, these are prepping for going into some circuits where we'll mix it up a bit. Breathe. Let's go. Four and three, two. Good. Let's double time it right here. One, two, one, two. Yes, you can. There we go. Breathe. Four, three, two. We're gonna take it with our hooks. Hooks, hooks. Come up and around. Those are three, four, Right hook. So bringing that elbow up strong but keeping it tight. We're gonna keep this one slow, but keep it moving. You've got 8 and 7, 6 and 5, 4, 3, 2. Good. Let's take it uppers 5 and 6 from the hip. Up, up, come up and under. Taking it there. Yes, you can. Right, here we go for 4, 3, 2. Let's double time right here. Here we go. Up and under. So this first round, again, is the only one that's more of a flow. Then we go into intervals. Keep it slow if you want. 4, 8, 7, 6, 5, 4, 3, 2. Let's do a little bob and weave as you rotate to the other side so you can take it slower. Fast. Bob and weave, bob and weave. Get set up on that other side. Cores engage. Bring it right here. Jabs, other side. Right here. One and two. One and two. Nice and tight again. If you're moving in the ring, you always have to protect your face, right? If you're here to here while you're moving in that ring. So let's keep it here. And jab. One, two, punch. Breathe. Yes. You got four, three, two. But double time right here. One, two. I'm picking up my feet, but you also can keep it here. Make sure you're twisting in the core, but also the hips. 8, 7, 6, 5, 4, 3, 2. Let's take it. Hooks. We're going hook, hook, hook. Yes, team, there we go. Remember, we're gonna keep this one slow, but that hook is coming up and around, but tight. Here we go. We got four, three, two. Uppercuts right here. Going five and six. Up, up. Yes, you can. Core tight. Breathe. Yes. Team, double time. Upper, upper. Keep it moving. Twist in that core. Strong punches. 8, 7, 6, 5, 4, 3. Stay on this side. We're gonna squat it down. Squat. Bring the knee up. Squat. Bring it up. Let's say slow it down just a bit. We're prepping for that front kick. You can turn it forward if that's better for you. And pull it in. Yes. Let's take it. Front kick. So on that kick, you can do a little snap kick like this. You can do a push kick. It is up to you, but we're leading from the hips. Then extending from the knee right here. Take it down. Breathe. Let's take that squat out right here. Here we go. Take it. Pull it, pull it, pull it. You don't have to go high. You can keep it low and you can take it slower. It. 7, 6, 5, 4, 3, 2. Back to center. We're taking it down A little. Lift one side, then the other. Little half squat. Watch me. Down. Kick it out, kick it out again. You can take it kind of like that. Step, snap, kick, roundhouse or you can do push, kick. Up to you, but we're finishing it out. 15 seconds. Kick. Pull it through. Yes. Team four, you can keep it lower. High. Three, two, one. Catch your breath. So grab a quick sip of water if you can keep it moving. We're gonna go some intervals. So now we got that quick five minute flow as a warm up. But you feel that heart rate, right? Tap it out. All right, team, so no repeat with the exception of when we do some right side, left side. If you want to keep that bob and weave while you're waiting, you can. Or just little boxer shuffle. So some things we're gonna have right side, left side. So starting with our jabs, we're gonna do a 1, 2, 2. That's our first round. 1, 2, 3. Knee is our hit version. Then we get the left side of it. So 45 seconds regular. 30 seconds hit. After that hit, we're gonna rate to rotate to that other side, give ourselves a little bit longer of a break on the hit. Then we get it done. So join me here. Staggered on one side. Guard is up. Starting with just that one, two, punch right here. Here we go. 45. So it's up to you. You can keep that slow pace right here. Remember our hip version, we're doing 1, 2, 3, knee. So if you want, you can take this one quicker. I'm gonna take it quicker at about that halfway point. But this is just your base level. One, two, punch and cross. And cross. Yes. If you want, we're still basic, but you can keep it basic a little quicker. Pull back just as much as you punch out, right? Yes. Eight, seven, six, five. We got four. Slow down. Three, two. Good. Boxer shuffle. All right, team, so we're staying on the same side. We're going 1, 2, 1, knee. Slower, fast, up to you, but it's hit if you really want to go for it. 1, 2, 3. Or you can take it slower if you need to. Here we go. 30 seconds. 1, 2, 3. Knee if you need to go slower. 1, 2, 3, and knee. That works. You do you. It's your workout. You're still gonna get everything working. We got upper body, we got core, we got legs and hips. Keep it going. Ten seconds. Two, three, Jab, cross. Jab, knee for three, two, one, breathe. Boxer shuffle. So shuffle it around to that other side. We're gonna get a little bit longer of a breather, but we're gonna get it done. We're going right into that other side, starting with those jabs. Ready? In three, two, one. Here we go. We Got one and two, one and two. Keep it going. Yes. Team, pull back, pull back. Pivot on the knees and the hips. Punch out, pull back, punch out, pull back. You're staggered right through here. Yes. Breathe. Nice, team. All right, if you want, pick up that pace. You're still basic. This is still your base level, but you can keep it here. One, two, punch. Yes. Keep it moving. Ten seconds. Breathe. Three, two, one. Tap it out. All right, going into that hit version, you got this, team. One, two, three, knee. Slower, fast. One, two, one, and knee. Here we go. 30. I think it helps to step into it, but you can go 1, 2, 3, knee, or slow. Up to you. Remember, that works. 1, 2. Yes. Keep moving. 5 seconds. 3, 2, 1. Catch your breath. All right, team, turn it to that other side. Go back to here. Here's what we got. We're taking it with that center jab. We're going out. In, out, in. You can start there. I'll give you an option to take it up. Here we go. 45 seconds. Out in. You can just step it. One jab if you want. Right through here. You can plant your feet. You can still bring it from here. Core is engaged. Take it out or step out and in. Whatever works for you, right? Let's get it done. This is your basic, so whatever you need to do, this is where it becomes even more so. Your workout. If you need more of a breather after that hit, you take it. If you're feeling good, take it here. But remember, we got that hit coming. You got 5, 4, 3, 2, 1. Now let's take it corner to corner. So breathe for 15. We're going corner, corner, corner, corner, or hop if that doesn't feel good for you. You just keep that regular jab center, but you're going right down the line. Core engage. Here we go. Step, step. So you're going one corner of the room to the other. Really think bag, bag, or whatever you want to feel like you're punching in that moment. Just kick it strong. Strong. Pick up that pace if you can, because this is your hit round. Yes, team, breathe. Ten seconds. Three, two, one. Three. Tap it out. Same thing. Other side. Guess what, team? We're getting this one done and we're getting water. We're starting with that basic jab. Center and back, center and back. You can bounce it. Here we go. 45. Step it in and out. Or just punch. Punch right through here. This one stays stationary. Core stays engaged. Punch right down the line and pull it right back. Think about your back muscles, your triceps everything. Working hard. Yes, you can. Water is coming. Breathe. Keep it moving. Up to you. However, this punch feels good to you. That's what's fun about kickboxing. You can plant your feet, you can step, you can jump. It's your workout. 5, 4, 3, 2, 1. Breathe for 15. We got 30 seconds. I know a little calf stretch is needed. After that, we're going corner to corner. So corner, corner. 30 seconds. Corner to corner. This is your hit round. Whatever works for you to pick up that intensity. Here we go. After this, we get a longer breather and we get some water right through here. We're going to get you in and out with this workout. Yes, you can keep it moving. Five seconds. Remember, you can step it, too. That works. Three, two, one. And relax. Let's get a little calf stretch after that. I know I need it. Bring that toe in. Cap and heel. A little stretch. We're gonna grab a quick sip of water. We're gonna move into some kicks. All right, we're gonna keep it moving again. Same idea. Tap it out. Quick sip. Remember, the rest is part of the recovery. So don't feel like you have to keep moving through the rest. I actually want you to get to that resting point in the circuit or now and really need it, right? Then you get that recovery and you can go all out. Those highs and lows. Hit training are where we really see the most change in our endurance and our cinema and our fat burning. All of the things in our toning things that we want to be doing. All right, we're going to take it here, team. So we're gonna go one knee, one kick. One knee, one kick. We got 45. Then we're gonna pick up the pace. You have a few options to pick it up. Or if you want, you can do a little snap kick. Only if you're comfortable with that. You can just go quicker. Knee and kick. We're gonna get right side, then left side. Let's get it done. So one knee chamber. Front kick. Here we go. Knee and kick. Knee again if you want. Push, kick, knee kick, whatever level is good for you. If you just want to keep it low, that works. Remember, lift from the hip first, then extend it out or then extend it up. Knee and kick. Core and up. Pull those arms through. Really, really think about connecting with your ab muscles as you go right in. And kick. Yes, you can. Here. Five seconds to go. Do you feel that core? Pull it in, pull it in. Three, two, one. Yes. Same side. All right, here are your options. You can Pull. Pick up that pace. Or knee up. Pull it through and kick. If that's not right for you, you just pick up your pace and keep it regular. Here we go. Knee kick, knee kick, or up, up. Yes, it's fun if you can do it, but if jumping is not right for you, you can still get it. Here. Pull through. Knee. Pull through. Again, if you. It's a standing crunch for that core, so make it work. Yes. Snap kick power. Three, two, Last one. Shake it out. Right, who's feeling those hips? Let's do a little hamstrings. As we pull them out, let's rotate to that other side. Breathe into A team. We're slowing it down. It down. Other knee, other kick. Here we go. Knee. Take it slow. Kick. Pull it through. Find that good balance. Find where you want to be. Again. Think cross and cross for that core as that knee comes in, Then pull it through. You're getting a little standing crunch. We're making it work right here. Knee and kick. Remember, this is your base level, so work on your form. We got speed coming up. Bring it here. And up. Yes. And up. Yes, you can. Ten seconds. Keep it moving. Breathe. Three, two, one. Shake it out. All right, you know the drill. You're either going to quicker, quicker or snap kick. Let's get it done. Breathe for five. Four, three, two, one. Here we go. Take it up. Kick. It's only 30, so give me what you got, because we got a breather coming. Keep it going. Hand up. Yes, you can breathe. Yes. Five seconds to go. That side is harder for me. My left. Kick and catch your breath. Yes, team. All right, again. Hamstrings. Just sort of shake out those hip flexors where you can even press to the back. All right, Give yourself a second to catch your breath. We're gonna take it to that other side. We're going to some uppercuts. All right, so we're going upper, upper, upper, upper. We're starting regular for 45. Then we're going upper, upper, hook, knee kick. That's going to be our hit version. You can do it. Here we go. Uppers, upper. 45 seconds. Just your uppers lead from your hip. Yes. Breathe up and under. Same thing as our jabs and cross. When we get to that halfway point, if you want to pick up the pace, you can, but this still base level, right? Yes, if you want. Keep them tight from the hip. Guard is up. 10 seconds. Slow or fast. Up to you. 4, 3, 2, 1. Catch your breath. All right, watch me here. Upper, upper, hook, knee, side kick. You can do it. Upper, upper, hook, knee, sidekick. If that feels weird to you, just do upper, upper, hook and knee. Here we go. 30 seconds. Upper, upper, hook, knee, kick, knee kick. Yes, you can. I know it's a little more of a combo, but you got it. Upper, upper, hook, knee, kick. You do not have to go the same pace as me. Yes. Upper, upper, hook. Upper, upper, hook, knee, sidekick, boxer shuffle. Same thing, other side. Let's get it done, team. We got it right here. We're starting with those uppers from here. Upper, upper. Then we'll pick up our pace. Then upper, upper, hook, knee, and kick. Here we go. Upper, upper again. Coming from the hip, protecting the face. So even though we're down here, I have a tendency to do this. You might, too, really think that you're still protecting your face. Again. If you're in that ring, you would be protecting yourself the entire time. Let's keep it going. Take it up if you want. Take it up right here. Strong uppers in your back, in your core. We are so close, team. Five, four, three, two. Count. Too fast. And one. Catch your breath, team. All right, watch me here. Upper, upper, hook, front knee, side kick. Upper, upper, hook, knee kick. Whatever speed and intensity is good for you. Here we go. 30 seconds. Knee kick. Upper, upper, hook, knee kick. Don't rush the knee and the kick. If you need to take it slower to really get that form, you do not have to be the same pace as I'm calling out to you. I know we're used to working out and kickboxing, especially to a beat. Knee kick, one march. Good. Relax. Box. Your shuffle. Everybody grab a sip of water. Keep it moving if you can. Little taps. Taps. Yes, team. I know. How about we take it to some shuffles? Why not? We're gonna take it side to side, so you can do either a double step or a little shuffle. We're gonna do it with our speed bag. When we take it up for a hit, we'll add on. Here we go. 1, 2, 1, 2. You got 45 seconds. You're just moving laterally. Roll that speed bag side to side. You can also do a little hop, double step. You pick low impact. You're still getting the arms, you're still getting the legs, right? Yes. Getting ahead of myself. You know it's coming. We're gonna add that cross, but we're gonna go cross. Three, two, one. Catch your breath, team. All right, so, speed bag, speed bag, speed bag. Cross, high, cross, low. Speed bag, speed bag, speed bag. High, low. So cross, high, cross, low, Back to center. Here we go. 30 seconds. Cross, high, low. If that feels like too much for your brain, you just do speed bag cross. Speed bag cross. We've done that one before. It looks like this you can high, low. Yes. Last one. And relax, team. All right, let's get it done. So we are taking in here. We're gonna take it, finish out with some side kicks. So we're here. Tap down, kick it out. Tap down, kick it out when we take a hit. Punch, kick, low kick. All right, punch, kick, low kick. But let's start with just tap kick. Here we go. 45. Tap and kick. Tap and kick. I really want you to lift from the hip, right? And up guard is up. Right through here. Really think even though we're gonna get to that hit section, this is about form. This is about getting those hips working, getting that rhythm right, Keeping the heart pumping, keeping the guard up in the core. Working right through here. Tap and kick again. It can be high kick, it can be push kick, it can be low kick. Up to you. And breathe. Take it here and take it here. Five seconds. Yes. Three, two, one. Shake it out right here. All right, watch me here. Tap, low kick, cross kick, tap kick, cross kick. Join me for 30 seconds. We get the same thing. Other side. Then we're wrapping it up in three, two, one. Here we go. Tap, low kick, cross kick, low cross. If that's not right for you, you can just do a knee, low knee. Cross, knee, sorry, cross. You knew it. Low. Basically, punch, high punch, low punch, low kick, cross kick, low anchors. Shake it out right here. Bring those hips up. I always like to do a little tap here. Kind of the opposite of that hamstring, right? Let's get it done. Same thing. Other side. So we're here. Little tap, little kick. You can do a little side lift if that's better for you. Here we go. Tap kick, tap kick. Let's try to keep that guard up. That's going to keep our core engaged. That's going to also keep those shoulders back. So another reason we do that in fitness is so we're not here. Right? Guard is up, shoulders back. Core engaged. Keep it going. Tap, kick, tap. Get a feel for that rhythm, because then we're going tableau kick, cross kick. 15 seconds here. You pick your speed. Focus on that form. Here we go. 10. Breathe. Yes. Breathe. 5, 4, 4, 3, 2, 1. Check it out. This is it, team. 30 seconds. Tableau kick, cross, punch, kick. You got this. Stay with me. 30 seconds. Here we go. Low kick, cross kick, low kick. Cross kick. Remember, it can be low. You can really jump into it. Here we go again. Guard stays up low cross. Yes. Five seconds. Four, three, two and one. Shake it out. All right, team, let's hop it out. How about we get one more move? We're going all hit, but we're going for a 45 second round. Here's what we got, team. We're gonna do a little speed bag jump rope. We're gonna pop it down. We're gonna climb it for four. Pop it up. Speed bag, jump rope climber. If you don't want to go down to the climber, you do your climber standing 45. Here we go. Speed bag for four. Take it down. Climber for four. Pop it up. You can also go low impact and standing climber up to you. Keep it going. Breathe. 4. You can cross those knees if you want. Bring it up. Speed back. Jump rope. Take it down. Last one. Can you get it in? 10 seconds to go. Take it here. 4, 3, 2, 1. Pop it up. Yes, you can. Yes, team. Breathe into it. I know. It's like your own little kickboxing bus. Down. Tap it. All right through here. Roll those shoulders. I hope you're feeling good. I hope you felt the hit with that, right? The highs and the lows. The basic base level where we could. Let's take it right here. A little calf and hamstring right through here. Base level where we can focus on our form. We can keep that guard up. We could think about those abs working. Hit level. Pick up our pace, pick up our int intensity and get that heart rate up a little bit more. And again, taking those rest period and really differentiating between the high and low is where we really see that change in our body, right? In our respiratory rate, in our muscle engagement. That is why hit has been shown in research to be so much more effective in terms of especially what we're burning. Burning calories, burning fat. Reach behind. If that is a goal for you, you know, here I just want you to be focusing on getting stronger, getting more fit, feeling good, getting better every day for you, for the people that you love. Reach behind. Breathe. Make sure that you check out everything below in the description. Join us in the Bodyfit Athletic Club if you're not there already. That is where we break down these things like hit versus steady state cardio, right? That is where we talk about things in depth. That's where you can get answers and advice on your personal journey from me and our body fit dietitian. And it all takes place on our new platform and the Body Fit by and Amy app. So check that out. And of course, don't forget to leave me a comment like this video. Let me know what you thought. And don't forget to subscribe and spread the body Fit love. Please get some more stretching on your own. We kept it quick today to get you in and out, but let's get one big deep breath in and out. You did it. That was your no repeat kickboxing hit workout. Great job everybody. Sam.