35 Minute Box & Barre Workout II FRESH Day #9

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your box and bar workout. This is day nine of your fresh challenge. This is also a workout that you can do at any time. We are going to get some kickboxing intervals to really get your heart pumping for cardio and then we will mix in some bar and pilates inspired moves for toning, for mobility, for some active recovery. Of course, I'm going to give you lots of different options along the way. So listen to your body. Are you ready? Let's do it. Okay, so we're going to start just with a little march or a jog, whatever is good for you. Make sure that your weights are out of the way. Again, today we're going to be using light weights, if you have them, but I do want to emphasize that they need to be lighter because we are going to be doing some punches and some faster movements. You certainly are welcome. One big deep breath in. You are welcome to just use body weight or start with weights and then pay attention to how it feels. Heels. But we want to make sure that we are going lighter with this, especially with our punches, so it's not too much stress on our bodies. Let's take it out nice and wide. Open up those arms. Step it out. You can get a little deeper. So I'm going to be using 3 pound dumbbells today and some of our boxing will take a little bit slower just so we don't put that pressure on our necks. But you again, can use just body weight or something a little lighter. Reach it down, reach it. Here we go. And then let's take it up and down. Little hinge of our hips right here and breathe. Let's reach down. Reach it up. You can start with just this. Keep it here. Or if you want, walk it out to that inchworm. So we fire up those abs and also get that stretch through our backs, through the back of our legs, through our spine. One more just like this. Hold it here if you can. Let's take those knees across and here. Across and here. If you're standing still, you can just take it to a standing cross. Again, warming up through the core. Keep it there. Let's go. 4, 3, 2, 1. Walk it all the way back and bring it up. Let's go flat back, down, down. Round it up. One more. Hold it here. Roll those shoulders through the back and then walk it in. Round it up. Tap and reach across. So stretch long through the fingertips. Take it over your head. So box and bar. We are going to do Some cardio kickboxing using some added weights, optional added weights. And then we're going to use some toning and sculpting bar inspired moves, standing Pilates. So let's take it back to here again, going with lighter weights, smaller movements. I think you're gonna feel the cardio the whole time. I think you are gonna feel the sculpting and that muscle burn the whole time as well. Let's take it across. We're gonna keep it short, and we're gonna keep it no repeat. So we're just gonna get through this workout. Don't worry about time or anything else. But once we're done with it, let's stretch it forward. Big stretch right here. And breathe. There we go. Good. So shake everything out. Go ahead and grab your weights if you got them. Again, if it starts to feel like too much holding those weights, you can do this all with just body weight. Let's take it here. We're gonna stagger our body here. Bring that guard up just like you would in a boxing workout. And we're going to start with our jabs. So one and two, we're gonna keep it slower. Looks like this. So you know those jabs. Often when we're doing it at a boxing workout, we're going a little quicker, but because we've got the weights, we're going to focus on pulling back, squeezing in our arms, getting those shoulders burning. Yes. Core engaged. Here we go. 4, 8 and 7, 6, 5, 4, 3, 2. Good, let's keep it here. Uppers, uppercut. Coming up and under. So we're starting with just our basic punches, just to get a feel for what it is like to punch with those weights. And then we will have a few combos. Keep it going. Here we go for eight and seven, six, five. Feel those arms. Four, three, two, one. We're gonna bob and weave. So take it down and up. Keep it center. Don't worry about your pacing. We're gonna rotate our body to that other side. Staggered. 4, 8, 7, 6, 5. Our bobbin weave is just ducking that punch. Right guard. Back up. Jabs from here. Jab and jab. Pivot turn in the knees and hips. And again, focus on bringing the arm back so we really squeeze. Turning in that torso so we get that core. Reach and reach. Here we go. 4, 8, 6, 4, 3, 2. Let's go. Uppers, front and back. Coming up and under. Core engaged. Turn on the knees and the hips. Keep them close to your body. Yes. Breathe. Eight more singles. Eight, seven, six, and five. Four, three, two, one. Bob and weave right here under. Let's keep it center. 4, 3, 2. Knees. Take them in and up. All the way up so your weights are together. Pull in with that core so it's a little bit of a standing crunch. Bring that chest forward. Yes. Breathe. Therehere we go. 8. 7, 6, 5, 4, 3, 2. 1. Little quicker if you can. Up. Try to get a little bit of that torso rotation, if that's appropriate for you. So we get a little extra core. Yes. 4, 3, 2. Take those toes out. Down and up. Squeeze. Rest those arms. Rest those weight right on top of the legs. Right. Squeeze. Up and in. Good. Let's add some heels right here. So we're down. Heels up. Heels down and squeeze. Down, up, yes. Down. Squeeze. All the way up and through. Good. Watch me here. Up and down. So little curl in front, then open up those shoulders here. Open and down. That feels like too much coordination. Just do one or the other. It's okay, too. Three. Last two. One more. Right here. Hold it here. Right here. We're going up. Squeeze in. Up. Squeeze in. All the way through those inner thighs. Pull behind your back. Biceps and back and shoulders. I know. Here we go. Eight. Squeeze. Seven, six. Five, four. Three, two, one. Relax. All right, so we are going to give our hands a little break from holding the weights. So take them here. Grab a quick sip of water if you need it. Going back to a little boxing interval, but without the weights. So we can speed it up right here. Jab and upper. Jab, upper. Start with me here. Stagger it here. No weights, because we're gonna pick up our pace and really push that cardio. Watch me here. We're going. Jab, jab, upper. Jab, jab, upper. Huh? Four more. Four, three, four, two. Good. We're adding on. Jab, jab, upper. Knee kick. Jab, jab, upper, Knee kick. If that is too much for you, too many things to remember. Just stick with the punches or just do the knee and kick. I don't care. As long as you're moving. Be where you are today. You got a team. Keep it going. Upper, upper, knee kick. Two more. Last one. Good. Just your kicks. Pull them forward. Alternate. Pull that hip forward. You can be low, you can be slower than me. Doesn't matter. Just pull them through. 8, 7, 6. Yes. 5, 4, 3, 2, 1. Take it here. A little boxer shuffle. Back to the top. No weights. Here we go. Jabbing, upper, singles. Jab, upper, upper. Yes. Breathe. Up, up, forward and back. Good. Doubles. Jab, jab, upper, upper. Turn into it really get that core, upper, jab, jab, upper. Good. Add the knee right here. Jab, jab, upper. Front knee, front kick, upper. Yes. Up, up. Four more. You got it. Pick where you want to be. Be where you are today. Challenge yourself, but in a way that works for you. Remember, if you showed up today, you are successful. That's all that matters. Hold the knees. Knees, yes. Keep them here. Jump it if you want. Keep it going. 4, 8, 7, 6, 5, 4, 3, 2. Breathe. Good. All right. Catch your breath. All right, so we will have a few little intervals where we do just the boxing. Remember, your goal is just to keep moving. We get our hands a break from the ramp, from the weight. Go ahead and bend your knees to get them. Zip up that core and breathe. Bring them up right here. So elbows up. Let's start with our arms. Then we add the legs. Zip up in the core. Here we go. Push back up. So I want you to think it's not a bicep curl. It's not here. It's pushing up to the ceiling. So we really get the back of the arms. Squeeze. Here we go for eight. Core engage. Seven. Six. Yes. Straight up to the back. Four. Three, two. Good. Take one leg out right here. Lift and lower. Squeeze in that glute. Right? Here we go. Eight. Squeeze. Seven. Nice and tight. A lot of balance, but you can do it. Four more. Four, three, four, two. Hold it up. Turn them in right here. Take it back. You're going into a lunge, and you're gonna bring those weights together. Looks like this. Here we go. Cross them over and under as you lunge. Feels like too much. Just pick one legs or arms or both. Lunge, cross, squeeze. Lift those shoulders. Here we go for eight. Burn. 7, 6, 5, 4, 3, 2, 1. Right here. Knees. Bring them again. Again. I know, yes. 4, 8, 7, 6, 5, 4, 3, 2. Drop them down right here. You're gonna cross in a curtsy. Give your arms a break. You don't have to get super low. It's more about stretching out through the legs, getting the arms a little break. Breathe. Four more right here. Four, three, two, one. Right here. So here we go. We're going back to that tricep push. This time we're going to turn our palms up as we come up. Core zipped. Here we go. Push. Still pushing to the ceiling. The only thing we're changing is rotating of the arms. So we really get back of the arms. Core engaged. Breathe. Flat back. Here we go. Eight. Who sweating? Seven. Yes. Six, five, four. Rotate to the Ceiling. Three, two. Good. Right here. Lift and lower. Other legs, so find that balance first. I know I didn't give myself a second to do it. Lift and lower still. Keep them high still. Stay engaged. Here we go. 4, 8. I know. 7. Release that tension here. Try not to be here. Release it. Keep it in the back of the arms. Four. Three, two. Good. Drop it back. Get ready to go down in that lunge this time. Palms turned in, but you're squeezing together. Looks like this. Lunges. Pull those hands together. Pull those weights together. Too much. Just do one or the other. You can do it. Arms and legs. Breathe. Here we go for eight. Yes. Seven, six, five. Pull them. Four, three, two, one. Shake it out. Curtsy. Let's keep them low, right? Shake out those legs. We're gonna get a little bit of core. Let's go. Four, three, two, one. Relax. All right, grab a quick sip of water. Nice work, team. You're doing it. All right, take it to the. To the side. All right, guys, so let's take it all the way down on to our backs. If you need to modify for whatever reason, we're gonna take it into a little bridge just here to here. Lowering down and up. That's your modification, if you're able. We're gonna bring it up here, and we're gonna go out with a fly. Down with our feet. Watch me. Right here. Out. Squeeze in. Out. Squeeze in. You can modify like this, or with the bridge, where you're just gonna go out and in. Keep it going. Squeeze. Slow and controlled. Core engaged. Down. And squeeze. Squeeze. Yes. Keep pulling it in. Hips together. Ribs together. Navel to spine. Strong with your arms for three, two, and one. Hold it here. Bending in the elbows bend and up. I know our triceps are a little tired, but we're gonna make it a little dead bug right here. So opposite arm, opposite leg. If that feels like too much, just tap the toes. Doesn't matter if you can extend that leg out. Pull it in. Leg out. Pull it in. Dead bug. Keep the bridge if you're modifying. 4, 8, 7, 6, 5, 4, 3, 2, 1. Relax. Go ahead and bring it up, guys. With those weights, we are back to our boxing. So take it back center. We're gonna stagger it. Take it here. We're coming into those hooks. Core engaged. Start slow. Here we go. Hook and down. Hook. We're gonna go really slow with this one because we're bringing that elbow out. I know we pick up the pace with no weight, which we will do in a minute, but we don't want to get into the neck. So that's the idea with the lighter weights and keeping it nice and tight and controlled. Anytime you're adding weight to a punch, gotta keep it light. Eight, seven, six. Breathe. Five, four, three, two. Good. Watch me. One. Hook, side knee. Hook, knee. Pull it in. Hook, knee. Strong. Yes. Four more. Four, three, Four, two. One more. Good. Cross it back. Cross, back, cross. Controlled. So your back arm is punching forward in and out. Now it's cross, front knee. Here we go. Cross knee. You can go slower than me. You can go quicker as long as it's in control. 4, 8. 7. 6. 5. 4, 3, 2. Good. Hold it up right here. 8, 7, 6. 5, 4, 3, 2. Take it down. You're gonna squat it. Press it up. Squat it low. Press it up. Squat and up. Breathe. Four more right here. Four. Get low and press. Three, two. Last one. Good. Take it here. Hook and center. Back, hook, front and cross it back. Yes. You know it. Breathe. Here we go. Up. Three. Yes. Two more. Last one. Front hook, front knee. Right here. Hook, hook and knee. Hook and knee. And up and knee. Pull it in, pull it up. It's my really long shoelaces. You need to get some shorter ones for these shoes. Four more. Four, Three, two. Last one. Good, let's go. Cross and back. Cross and back. Nice and tight. Core, engage weights close to your body. Ready position. Guard is up. Here we go. Four, eight. No, let's go three because we're gonna add that. Knee. Yes. Front knee right here. Cross and cross. Front knee and up. Yes. Breathe. Go. Now we'll go 8. 8 and 7. 6. Yes. 5. 4. 3, 2. Good. Squat it down right here. Down and up. Little quicker. Breathe. Lightweights. You can do this. Four more. Four, Three, two, one. Take it up. Right here. Take them down. Cross it over in that curtsy. We're gonna come down, we're gonna press up flat back right here. Down and up. So my chest is low into my knee again. No, weight is totally fine. You're still going to get the legs, you're still going to get the back, but keep it moving. Core zipped. Here we go. 4, 8, 7, 6. Breathe. 5, 4, 3, 2, 1. Bring it up right here. Behind your head. Take it down. And last push. Tries. Elbows in. Eight, seven. Core engaged. One foot back if you need it. Four, three, two. Good. Take it down right here. So into that other her, Z. This time our palms are forward, but we're still squeezing in the back through the legs. Here we go. Down and up. Down and up. So even if you have no weights, think about those thumbs going up to the sky. So we really get the back of the arms right there. Keep it going. 8, 7. Breathe. 6, 5, 4, 3, 2, 1. Relax. Good. Shake it out. Put those weights down. Grab a sip of water. Tie your shoes if you need to. If you're me, let's get one last little burst of cardio with the boxing with no weights, so we can take it a little quicker. Tap it out if you need to, and then we'll be down on the mat. Finish it out with some arms and core and some lower body glutes. Let's keep it going. All right, guys, Boxer shuffle. Take it back to here. No, wait. Weights out of the way. We're not gonna trip on them. Tap it out or jog it out. Boxer shuffle. Watch me. Corner to corner. One, two. So step into it or jump into it. Breathe. Yes. How? This is one where we wouldn't want to use weights because we're going pretty quickly. Here we go. 4, 8, 7, 6, 5, 4, 3, 2. Hold it center. Here we go. Forward, back, forward, back. Shift your weight or step it in. 4, 8, 7, 6, 5, 4, 3. Quick doubles. Here we go. Looks like this. Out, out, out. 8, 7, 6, 5, 4, 3, 2. Take it here. Watch me. Tap and knee, tap and knee. Two more to get your bearings. Tap it or squat it. Side kick. Here we go. Tap kick. 4. Slow, low, or your tap is here. One more. Keep it this pace or speed it up. Here we go. 8, 7, 6, 5, 4, 3, 2. 1. Other side. Tap, side, knee. Yes. Tap, side, knee and breathe. Yes. Good. Kick it, but take it slow. Tap or squat kick, low kick. Doesn't matter how high you get. Just extend it out. Push. Last one. Slow if you want. Speed it up. 8. But be where you are today. You showed up today. You're successful. That's all that matters. Four, three, two, one. Here we go. No, this one. Corner to corner. Step, step or punch. Punch. Back to that guard in the center. This is your last bit of boxing, so really make it good. Push through. Because when we're down on the mat. Stay with me. Here we go. 8, 7, 6. 5, 4, 3, 2. Center. Forward, back, forward, back. Shift your weight or bounce it out. And in. 8, 7, 6, 5, 4, 3. Make it good. Double time. Quick feet. It's fast. Punch it out. 4, 8, 7, 6, 5, 4, 3, 2. Breathe. Quick sip. Down on your mat with your weights. Stay with me, team. We are so close. Let's get a little extra core right here. Down on Your side into the side plank. With your weight, you can be on your knees. In fact, lets everybody be on your knees to start it out. Watch me. Right here. Lift and lower. So on the knees, let's add a little raise if that feels good for you. You can also just do body weight. Lift those hips and pull if it feels good to you. Right here. Up. 7. Make sure everything is pulled in towards you. Four more. Four. Three, two. Hold it at the top. Top leg. Clamshell. If that's too much, put that weight down or drop your hips. This works too, but if you can stay up into that side plank. So we keep those obliques working. Core engage. And then if you want, kick it out and down. Seven. Six. Breathe. Five. Four, three. So many things working. Two. Take it down. Stretch it out. Lean over into that shoulder. Roll them back. Let's take it other side. So on the knees, we're going to start with just the lift. We'll add a take it up clamshell and kick. Here we go. So pull everything in. Lift those hips or those obliques. Then pull, pulling the elbow towards the back. So think about opening the shoulder. Then if you want. Up and down. Up. You're going slower than me. Maybe you have a heavier weight, that's okay, too. Four more. Four. Three, two. Hold it up. Clamshell. Right here. Open up. Try to keep those hips up. But again, if you need to drop the weight or drop the hips, that's okay too. Just keep lifting for the core. Keep lifting for the glutes, outer thighs. Kick it out right here. 4, 8, 7, 6, 5, 4. Pull in. 3, 2, 1. Relax. Yes. Stretch it over. We are almost done. I know you don't always believe me when I say it, but it's true. Come on to all fours. Lift up in that core. If you need to modify, keep those knees down. Otherwise, lift up in the core. Right here. Take it down. Inhale. Exhale. Lift. Inhale. Exhale. Lift. Inhale. Expand. Exhale. Pull up and in. Inhale. Expand. Four more out. Squeeze in. As you lift those knees, you're not just pushing off of your hands. You're lifting with the core. Two more. Last one. Hold it. If you can go up and down. Same side. Breathe. Four more. Stay. Lift in the core. Again. You can be on your knees if you need to switch your arms. Right here. Here we go. 8. Hips are right above the knees. Knees are right below, so we're not Forward or back. 4, 3, 2, 1. Drop it down. Right here. Lift. Cross over. Lift. And down. So getting a Little extra booty. You can do it. Up, over, up and down. Add that weight. Curl, back, curl, and down. Curl, back, curl. Don't think too hard on it. Up, back, up and down. Up, back. Four more. Up, back, up and down. Two more. Yes. Last one. Good. Relax it here. Walk it back to that high plank. Before we get that other side, we're gonna push back and stretch. Take it forward. Push back and stretch forward in the core. If you need to modify, I want you to go child's pose up to here. Child's pose up to here. But if you can, 4. And word 3 doesn't have to be perfect. Down, dog. Don't worry. Last one. Good. Bring it down right here. Up, cross over, up and down. If you need to, you can go on those elbows. If your wrists need a little break, get that core engaged. Breathe. And then as you're ready, here we go. Curl, push, back, curl, and down. Don't think too hard. I know the arms feeling confusing. As long as you're getting a little movement. The point, guys, is to throw your balance. Cross, lateral, we'll call that. So your core has to engage in more and you get movement. You get the work through the arms and the glutes, but it's a little bit too throw, balance. Take it up. Right, and down. Four more right here. Curl back and cross. Three, two. One. More. Yes. Glutes, right. So I want you to come on your elbows. Last thing here. Take it up if you can. If you need to stay on your knees for whatever reason, I want you to kick it here and just lift one arm and then the other. One arm and the other. But if you can, we're gonna rotate back to center. Drop the hip. Take it down. Back to center. Lift it in. Down and center. Four more right here. Four, and up. Three, two. Last one. Stretch it back. Yes. Breathe. All right, guys, over onto your back. Highlight. One more thing. Two more things with those weights. I know. Let's do a little bridge. We can't have a bar class we without a bridge, right? So core is engaged. Some of you guys have already done a bridge. That's okay. Lift and lower. Yes. Let's pick up our pace right here. Up and down. Up and down. Squeeze with those glutes. Four more. Four, three, two. Hold it up. Take it out. Out and in. So you can rest those weights on the outside. Give yourself resistance on the inside, too, so you get outer thighs, inner thighs. Squeeze. 3, 2, 1. Take those knees out to get that little stretch. Big reach right here. If a crunch is Appropriate for you. We're gonna lift and lower right here. You shouldn't be crunching. Maybe you're pregnant early postpartum. Just keep the stretch. Let's go. 4, 3, 2. Good, bring it up. Right here. Built in stretch for our hamstrings. Lift the shoulders if that's appropriate for you. Otherwise, keep them down and just get the stretch. Let's go. Eight. Last thing. I promise. Seven, six, five, four, three, two, one. Relax. Hug those knees in. Let those knees drop to the side. Good work, team. Let your arms open wide. Look it over right there. Flip those arms up. Roll the knees one and then the other to the other side. Then open out. Yes. Tighten that back, but you can do it. Whoo. Again, flip those arms up. Slowly roll to your side. Bring it up. Hopefully that felt good. I know the pacing is fast or slower on some of those weighted punchers and then fast on some of the strength. I feel like it's a good mix of keeping the heart pumping with some boxing, but getting a lot of arm toning, a lot of legs and a lot of core. Core. You can take it here, leave it here if that feels good for you. Or take it into that pigeon. Stretch out that hip. Of course. Don't forget to like this video and subscribe when you subscribe. That helps me keep making completely free workouts for you here on YouTube. So make sure that you keep that up and that you turn on your notifications so you know what is happening when. So stretch it back. Roll back onto your feet. Bring it up halfway. A little petal of your feet. And of course, if you're looking for more support and accountability, make sure you check out my Body Fit athletic club and everything on my website links in the descriptions below. Whoo. Roll those shoulders back. Let's take those arms forward, chin to your chest. Thank you for being here with me today, for moving your body, for moving quickly from one thing to the next. I hope it went by quickly with that. No repeat. We love a good no repeat. Right? Again, let me know in the comments what you thought. And don't forget to subscribe. Roll through that wrist. Other side. Drop that shoulder. You may feel a little bit more tightness in your shoulders or your upper back tomorrow from holding the weight so much. That's normal. Just get some stretching and try to release in that back and shoulders. One big deep breath in and out. Thank you for showing up and moving with me today. You did it. That was your box and bar workout. Great job, everybody.