35 Minute Box & Band Workout | Home Workout for Strength & Cardio

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your box and band workout. This is a cardio and strength workout where we will alternate between some boxing rounds for cardio and some strength rounds using your mini loop band. If you've got it, it's gonna move quickly. And if you don't have a band, no big deal. You can do this workout body weight only. So grab your band, give yourself some space to move and let's get to it. Are you ready? Let's. Starting with a quick warm up. You're gonna march it or jog it, whatever feels good for you. And roll those shoulders to the back. You can start small, then take them a little bit bigger. Reverse to the front. Start small, take them a little bit bigger. We're gonna keep the warm up pretty short because our first round of boxing is going to include a little bit of a warm up with our punches and our kicks. That's where we're even if you already know it. Just gonna get it in your body so we can build so those combos as we go. Open those arms up nice and wide. Swinging it, taking it to the side. Step it out, step it in. Box and band today. So again, if you don't have a band, don't worry about it. You still can participate in the strength intervals. You'll just get it without the resistance, but you will still get the work. Let's take and down. Little hinge through the back of the legs. Reach it up, reach it down. We're gonna have a five minute round of boxing cardio. We're gonna have a five minute round of strength with the band. If you have it, walk it out right here to that high plank. If you need to stay up top, stay up top. Walk it back. Keep that going a few more times to warm up through the spine. Then we will have another round of boxing, another round of banded strength. Then we will put it all together for our last round. So we've got these five minute rounds, they're gonna go quick, you're gonna have a good time. Hold it here. Lift up. Down, dog. Bring it back. Down dog. Bring it back. Core engage. Good. And walk it back all the way through. Tap the feet back to open up those hips. Drop it a little lower if you can. Reach it up. Little bend back to center. Take it here. Reach up, little bend. If that's too much balance for you, don't even worry about it. If you can. Little stretch, take it here. Little stretch. Take this down right here with that top hand. If that's good for you. Reach up. Drop that knee. Three, two, one. Take it through. Other side. Reach. Take it down. Reach up. Big stretch. 3, 2, 1. All the way through. Down. Reach. 3, 2, 1. Other side. Take it here. Down or up. Drop the knee. Step it in, Round it up. Tap and reach across. We're gonna get to with those punches in just a minute. As always, I will give you lots of different options so you can keep it lower. Impact. I'll give you some ways to progress, to take it a little higher. Everything we do with the band, you can do without the band. If that feels better for you, you be where you are today. You know, I always say that. And I also always remind you, if you showed up today, you are successful. Big stretch right here. So let's get it done with those five minute blocks. We're gonna have a good time with this workout. It's gonna move quickly, it's gonna be over before we know it. We're gonna get cardio, we're gonna get strength, we're gonna get resistance, and we're gonna get mobility. So go ahead, bring that guard up. Remember your little boxer shuffle? Remember our two sides, orthodox and south pole. We're gonna start here. Angled core engagement. Five minutes, starts. Now. Let's jab it. Jab, jab. So starting slow and controlled, this is your one, two punch. You're extending out little taps. Watch my knees and hips. I'm pivoting. Keep it here. Or if you want, pick it up. Jab, jab. Yes. You pick your pace, you can even go 1, 2, jab, jab, whatever is good for you. Just keep it moving. 4, 8, 7, 6, 5, 4, 3. Let's switch it to uppers. Take it upper. Upper. So you're upper. Your three, four punch. You're coming from the hip again. That guard is up, protecting your face, right? You can pick up that pace if you want. Here we go. Upper, upper. Yes. Breathe. We're gonna get through all the punches on one side first. 4, 8, 7, 6, 5, 4, 3, 2. Let's take it hook. Hook it around. Up and around. So with that hook, think that elbow coming up. And then little scoop around. Yes, Breathe. Core is engaged the entire time. Let's keep it slow. Breathe. You can pick up that pace if you want. Go. But keep it controlled. 8, 7, 6, 5, 4, 3, 2. Let's take it. Knees, knees and up. Knees. Take it center. Breathe. Yes. Four, three, two. Angle back to that one side. Right here. Knee, one kick. Pull it through. Knee, one, kick. Knee and kick. There we go. Good. Four more. So your kick can be that snap kick, that front kick, pointed, or you can push that heel out up to you. Different people do different things. Good. Alternate your kicks. Kicks, kicks. They can be low, they can be high. Doesn't matter. Turn to the front. 4, 8, 7, 6. 5, 4. 3. Angle other side. Boxer shuffle. Core engage. Jab it. Here we go. Jab, jab. One and two. Breathe. Right? Slow and controlled. Focus on that pivot, that core engagement, that punch out. Pull back slowly. Pick up your pace, that as you're ready. If you want to pick it up even more, that's okay. That works. Yes. 4, 8, 7, 6. 5, 4. 3. 2. Uppers. Take it up. So again this first round, we're getting that heart rate up, we're getting it done. But this is where we review everything so we can put some combos together. You can get confident in that form. Take up your pace. Up, up, up. Yes. 3 and 4. 8, 7, 6, 5, 4, 3. 2. With your hooks up and around, elbow up. There we go. I know. Take it up, take it up. And breathe. Yes. Keep it going. You can pick up that pace if you want. Yes. Eight, seven, six. Five, four. Three. Two. Front knee. Right here. Knee. One. Kick. Yes. Bring it in. Take it. Knee and kick. Good. Pull it in so you're still angled, leaning back into it. And kick again. You can do that pointed kick, pull it all the way through. Or push kick as if you're pushing your opponent towards the wall. Right? I know. Keep it going. Four more. Four. And breathe. Three. Almost done with this five minute block. Two. Warming up those hips and foot hip flexors. Good. Alternate your kicks forward. Pull through, pull through. You can keep it low, too. That works great. Yes. 7, 6, 5, 4, 3, 2. Time. Catch your breath. Quick sip of water. Yes, Team. Little tap. Catch your breath. We're gonna grab those bands, moving into a little bit of strength. And again, if you don't have bands, that's okay. You're still gonna be able to get this done. Place this band above your knees. Go ahead and step into it. Hold this one right here with those hands squatted. Here we go. So I'm just stepping out and squatting. Five minutes starting now. Step out and squat. Step out and squat. Just hold it here, chest level, keeping your back working. Right? Step out and squat. Yes. Breathe. Two more slow. Last one. So you're holding the outside if you have that extra band. If you only have one band, I want you to pick if you want to do lower body or upper body. Doesn't matter. A lot of these type of bands come with two, so I want to give you that option. You have no bands. Just keep your squat and get that movement with that upper body out and in just one side. Here we go. 8. 7. Get low. You're still sitting. Bring it up. 5. Push out. 4. You should be feeling this even if you don't have a band. Two. Ah, there's time. Here we go. Out. Sit low so it's an extension for the triceps, right? 4, 3, 2, 1. Relax. Little lifts to the back. One side only, Core engage. Breathe. As you're doing this, put your hand between that band. Good. Breathe. Eight. Pull. Seven. Little lift. Six. Five, four, three. Elbows back. Yes. Other side. Just your leg. Core is engaged. You're squeezing through that glute. Bend in that front knee, so that front one is working as well. Squeeze. I'll stay here. Out in front. Here we go. 8, 7, 6, 5, 4, 3, 2, 1. Take it up right here. Knee and curl. Knee and curl so it's core right up. Push out on this. So we get those biceps working in the shoulders. Let's add a press, knee press, and down. If that band rolls like mine is, that's okay. Up, up. Yes. Burn. Four more. Four, three. Last two. One more. Good. Pull it down right here. Out behind your head. In front. Out. 4, 3, 2, 1. Relax. Slide that band down to about mid calf. We're still in this strength round. We're gonna stay with that side squat. Hands right here. Watch me. We're gonna step it out. Bring it in. So we're kind of combining what we did where we did that side squat. This time we're picking up our pace. We're pushing out through the hips from the ankles, right? You can keep it here. Get low if you can. Adding that upper. I want you to think of that row, right? Squeeze, squeeze. Drop it down there. Yes. Keep it going. So many things working here. Let's go. Eight. Constant tension, right back and shoulders. Four, three, two. Hold it down right here. Eight, seven, six. Yes. Five, four, three, two. Other side. Eight, seven, six. Five, four, three, two. Hold it up. Squeeze. Little lift to one side. Four, three, two. Behind the head if you can. Out if that feels too weird, keep it down in front. Good. We're so close. 4, 3, 2, 1. Step it out. 1 and 2. Finish it out. You got about 15 seconds. Push through those hips. Stay low. You can do whatever you want with those arms. 10, 4, 3, 2, 1. Yes. Glutes. Ah. Take it off. That strength round is done. We're going back to boxing. Shake everything out, guys. Quick sip of water, let's get it done. Pull those bands off. I know very limited breaks in this workout, but you can do it. Shake everything out. Get ready. We're gonna go back to that boxer shuffle. We're gonna start with some combos. Guard is up. Core engage. Zip it up. Good posture. Here we go. We're going jab, upper. Jab, upper. Start slow jab. Your five minutes is gonna go by so fast. You know it is. Pick up your pace. Jam, upper. Yes. Four more. Four, three, two. Good. Let's add a hook. Jab, upper, hook and back. Jab, upper, hook and back. Jab, upper, hook. Yes. Jab, upper. Add a knee jam. I know it's confusing. To get that. Jab, upper, 84 more. Jab, upper, hook, knee around. Two more. Last one. Jab, upper, knee and kick. Kick it here, kick it here. Just your kick. Pull it through. Low to high. 4, 3, 2. Slow combo. All of that. We're going. Jab, upper, hook, knee kick and kick slow. Jab, upper hook, knee kick. One more. Keep it going. Jab, upper, hook, knee to kick. One more. Slow. Jab, upper, hook, knee. Two. Kids, if you can pick it up. Jab, upper, hook, knee kick. Yes. Jab, upper, hook, knee kick, two times. Two more knee, two kicks. Last one and E. Two kicks. Just your knees. Bring them up nice and strong. Right? Breathe. We've got eight. Turn it to the other side. Let's get it done. Right here. Slow combo. We'll build it. Just your jack. You're up. Jab, you're up. Yes. Get it done. Core engaged. Jab, upper, jab. Let's add that hook. Here we go. Jab, upper hook, slow. Jab, upper hook. Keep it going. Jab, upper, hook. One more. I know, but I think we can add that. Knee. Jab, upper hook, knee. Jab, upper, hook, knee. Jabbing, upper, hook and knee. Four more. Jack, upper, hook, knee. Two more. Jabbing, upper, hook and knee. Last one. Good. Front kicks. Pull it through. Slow and controlled. Again. You can push it out. Push kick. Or you can snap it at the top. Yes. Breathe. Here we go. Jack, upper, hook, knee, Two kicks. Take it. Jack, upper, hook, knee, two kicks. Yes. Jab, upper hook, knee, two kicks. If you get messed up, don't worry. Jab, upper hook, knee to kicks. Four more. Here we go. Jack, upper, hook, knee, kick. Yes. Jab, upper, hook, knee. I know we're tired of this combo, but this is our last two forward. Last one. Jack, upper hook, knee kick. Good. Jack it out here. Nice and light. Low impact. You can take it. Jack. And jabs to the side. Jack, jack, jack. Jab. Yes. Breathe. Four, three, two. Good sidekick, right here. Down, hip and kick. Down, hip and kick. Down. Breathe. Other side. Here we go. Down hip and kick. Same thing. You can do that push kick, or you can do that pointed a little bit like a roundhouse. Alternate squat kick. Finish it out. Get low. 4, 3, 2, 1. Relax. Yes, team. Catch your breath. Good news. We're gonna take it down for our last strength round. I know, guys. We felt that, right? And again, I realized that was a lot of the same combo, but you did it. Adjusting my airflow right here to take it down with you. Catch your breath. Grab those bands. One light, one heavy. If you've got it again, if you don't have a band, no worries. If you've got one. Let's put it above your knees. We're gonna have five minutes of strength down at the bottom, upper, lower, and core before our last round, where we put them together. If you have a band to go on either side of your hands, let's take it up right here. We're gonna bridge and down. So. So start with just that bridge. Get into it. Here we go. We got five minutes. If you can press those knees out and take the hands out. And here we go. Breathe. And out. So you're just pushing the knees out for glutes. You're taking the hands out for shoulders if you want. Team, pull it down. So you're going up with the hips and out with the knees. You're going down with the arms and out with the band. Right? Up and out. Down and up. It's a lot to think about. If it feels counterintuitive, don't worry about it. All right, seven, six, five. Here we go. Four, three, two. Hold it down. Pulse it out with those elbows towards the floor. Pulse it out with the knees. Squeeze them. Core engage. 4, 8, 7, 6, 5, 4, 3, 2. Relax. Roll it over onto the side. You got your hand right here. You got your knees right here. We're gonna lift up into that side plank from our knees. We're gonna open up with that clamshell. Hold this here. We'll add in a minute. Up and down slow. And control. If you need to break it down and go up, up, down. That works too. Up and down. Breathe. You'd be going. It's a nice change of pace from that cardio, right? But intense burn with that core. Last two. Good. I want you to hold it up. Pull that elbow up with that band. If you've got it, you can just stay in the side plank, or you can add the clamshell with it. 4, 8. Yes. 7. 6. Elbow behind. 5. Really pull it back towards your body even if you have no weight, no resistance. Two, one. Relax. Swing those legs around to the other side. Starting at the knee and clamshell up. Here we go. Take it up and down. So just have this band ready to go. We're gonna lift and lower again if you need to lift. And up, down and down. That works. Up. Breathe. Who. Good. Hold it up right here. Elbow up and down. Pull it behind so this pant, this hand is holding it at the bottom. You can just hold or you can open up that clamshell, right? Yes. Stay up if you can. Down if you need. 4, 3, 2, 1. Relax. Good. Let's take those. That band down at your feet. Right, we're going to start seated position. Band up top. Bring those elbows down. If you don't have a band and if it's appropriate for you, I want you just to do that Russian twist. If you need to modify for the core, free post doctor, I want you to stay nice and tall. Everybody else, if you can lean back with it, take it here, take it here. Yes. Four more. Four, Three, two, one. Drop it down. Start with the band of the knees modification. You're just bringing the knees to the chest. Just little lift. Inhale, exhale, breathe. Take the band over your hands if you're able. Push it out right here so it's out over the head, little pullover and push out. Bicycle. I'm going a little quicker, but please take it slower if that's better for you, if you can stay engaged. We're gonna finish it out slowly. Strong right here. So I want your core wherever you are today, if that's the march to modify, or here, take it out and in. You can even lift up those shoulders if you want a little extra. But make sure you stay engaged. I know. Hot burn. Breathe. Upper and core. Here we go. Really think about pulling in with the. The knee just as much as you're pushing out. Right. So close. Five seconds. I know. That was a long time. Three, two, relax. Yes, team. All right, come up onto your feet. Last round, we did two boxing. We did two strength. If you have that band, here's what we got. Team, I want you to get a thicker band if you can. Let's band it at those arms. We're gonna start here. We got five minutes. We're gonna start up top boxing While banded. Starting in three, two, one. Forward. Jab, jab, jab. So we're here. What I'm doing right here is I'm keeping that tension, keeping that core tension, keeping those elbows out. Then punch. You want to have that band, right? Sort of forearms below the wrist. If it rolls up, that's okay. If it's too annoying, toss it to the side. I don't care. Let's just finish it out. Strong. Yes. Breathe. If you want. Tap it out. Tap, tap. Yes. Good burn. Right. 4, 8, 7, 6, 9, 4, 3, 2. Bring it in right here. Upper, upper. Again. It's not going to be perfect. It might roll around. You're gonna see it happen to me. That's okay. Just think about keeping that tension strong. Punch, pull back. Keep it going. Cardio. Tap it out. Yes. This is our last block, so make it worth it. Breathe. Here we go. 4, 8, 7, 6, 5, 4, 3, 2. Pull those knees. Take it down, take it down. Yes. Breathe. Ah. Whose shoulders are feeling it? 4, 3, 2. Good. Take it here. We're going out and in really small, so keep your tension here. Step it or jump it. Yes. Breathe. Finish. Keep it small. 8, 7, 6, 5, 4, 3, 2. Bob and weave. Take it up. Whoa. To that other side. Give your arms a little mini break. Jabs out. In low impact is here. A little higher is here, but you can do it. Stay with me. Core engaged. Small punch again. If that band's too annoying, toss it to the side. Just get it done. For 8, 7, 6, 5, 4, 3, 2. Knees. Oh. Burn. Yes. Breathe. Sweat my eyes. Good sign. Right? Four, three, two, one. Shake everything out. Put that band above the knees again. It's gonna roll, and that's okay. If it gets too annoying, toss it to the side. Doesn't matter to me. Shake them out. Watch me. Cross, tap, cross, tap, cross. Two minutes to go. Let's get it done. Breathe. Cross right here. Cross knee. Cross knee. If that's too annoying again. I know I keep saying that because I've been there. Just get it done. You don't have to have that resistance unless you want. Breathe. 4, 8, 7, 6, 5, 4, 3, 2. Good. Hold it here. Baby kicks. Kicks small. You can go up and down or faster. 8, 7, 6, 6, 5, 4, 3, 2. Cross, cross and tap. Cross and tap. Right. Core engaged. We are down to that last minute. Can you make it? Good. Here we go. Cross and knee. It's good just by being here, but give it your all because we are so close. One minute to go. Breathe. We're getting that oblique. We're getting that hip. We're getting that strong punch for 8, 7, 6, 5, 4, 3, 2. Baby kicks right here. Slow or fast. Up, up to you. Here we go. 8, 7, 6, 5, 4, 3, 2. Drop it down right here. So take that band right above your knees. You can stay standing out and in, or you can tap it up to here. If you can bring it to that plank, jump it. Here we go. Finish it out, team. We're gonna go a couple seconds over. Cause we can. You can go slower if you need to, or little taps. I know you get a bonus. 10, 8, 7, 6, 5, 4, 3, 2. Breathe. Stretch. You did it. Yes. Team. Who's feeling those arms and legs? I know I am. Let's take that band off, get rid of it. Quick sip of water, team. Yes. All right, guys, bring it up slowly. I know I snuck in that plank. I thought it was going to be in that core section, but we ran out of time, so I had to get it in. All right, guys, shake everything out. I want you to roll those shoulders, so a lot of quick movements with the shoulders, with the bands. If you feel some of that shoulder tightness tomorrow, that's normal. Just make sure you get some good stretches. A great one right on the wall. Just like this. Pec stretch. Chest, shoulders, head, neck, Fingertips to the back. If you don't have a wall, just push it to the back. Whatever you got. Look over that shoulder. I hope you guys had fun with that one. I love. Let's get one quad stretch. If you can't get that foot all the way up, just tilt it forward so you get that hip flexor. You can even drop it down sometimes. It's really fun to have those four or five minute intervals just to blow through it. And then so much of your workout is already done. Other side either just reaches to the back and look over or grab onto a wall if you can. Look over that shoulder. Head, head, neck, chest, bicep. Oh, fingertips. So if you do any of my Amrap or Eman videos, that's the longer intervals, but especially things like this boxing, where we can get into more of a flow. I know it's a lot and it's a lot to follow, but you can do it. And you did it. And I am so proud of you. Thank you for showing. Showing up. Thank you for giving it your all. Reminding you today that you are worth it. Sweat burning my eyes. And you can. I know. Especially in the middle of a workout. I feel it, too. When you feel yourself wanting to quit or thinking that you can't do something and you just proved that you can. I don't care what it looks like. I don't care care if you stopped in the middle. I don't care if you took breaks. I don't care if you did something totally different than me. If you were moving your body, you showed up. You are successful and I am proud of you for that. I hope you are proud of yourself and I hope you'll carry that throughout the rest of your day. If you're looking for more of that support and accountability, reach it back. Make sure that you check out the Body Floor Fit Athletic Club. Lots of fun things happening for October Athlete. We will be having a great time the rest of the month there. Tons of new workouts and lots of events. Live Q&As, direct support and guidance from myself from Vivian, our Body Fit dietitian. That's where you get that we get to know you better and we can really help you in a more personal way with your journey. If you're able get a little hip stretch. You can sit and do this one stretch as well to here. And of course, don't forget to like this video and subscribe to my YouTube channel. When you subscribe, you'll always know when something new comes out. And you will always know when there's a live workout or a new challenge. So make sure that you hit that subscribe button. Turn on the notifications so you'll know so you don't miss a beat. And of course let me know in the comments what you thought. Hi. Good standing cat to calor. Seated cat to cow. Thank you all so much for being here today with me. Slowly roll it up. One big deep breath in and out. You did it. That was your box and band workout. Great job everybody. Sa.