Day 12: Kickboxing Circuits - 30 Minute Workout [CARDIO DAY]

Welcome to day 12 of your Tone in 30 challenge. Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your kickboxing circuits workout. So this is a body weight cardio workout where we will incorporate different boxing and kickboxing moves. But instead of a traditional flow, we will be working in circuits. So working in intervals, you will know what is coming up and we will repeat those circuits. Of course, I will give you options to keep it low impact or take it high, depending on what you need for your level. Are you ready? Let's do it. Go ahead and just start moving your body. We're just going to get a little march. You can roll those shoulders. We're going to get a quick warm up. We'll get some mobility work here and we'll warm up with some of our punches and then we'll go into those circuits. So we have three circuits today of four moves. First time through, we go for 40 seconds of work, 20 seconds of rest. Second time through we go 30 seconds of work, 15 seconds of rest. And in that second time around, I may give you a few things just to make it a little more fun. But of course it's all optional. I'm going to be giving you options as I always do. I'm going to remind you to be where you are today and remember that if you showed up today, you are successful. Do this workout flat back down and round it up. As well as all my workouts, it's all about showing up, right? I want to give you options to get stronger, to build endurance, to get more mobility, flexibility, to reach those goals. I want to challenge you, but at the end of the day, I just want you to keep coming back and keep moving your body. Let's take our hands here, roll those shoulders. So showing up and moving is the name of the game. So we're going to give it a few little mobility things here. Let's open out into those hips, little side lunge, and then we'll warm up with some of our punches. We're going to keep our moves pretty basic and again, I will give you options. Have fun with it. Don't worry about what your punches look like or if you're with me, slower or faster doesn't matter. Let's take it here side to side. The goal again is just to move, to get our hearts pumping, get our muscles working. I think sometimes with kickboxing people feel like they have to be coordinated. Let's walk those feet in. Roll the hips, little squat, roll the hips, little squat. But you don't have to be coordinated. You don't have to be on the beat. You don't have to move fast at all. Again, we are just here to move. Let's take a little tap back right here. Tap, yes. And then we're gonna get ready. We're going to continue this warm up with some punches. If you want, you can lunge it down, little reach, lunge it down, little reach. Up to you or here, here. Balance is too much. Just step back and turn or hold on to the wall. Last one. Let's tap it out and reach across. Big stretch through the shoulders, through that core. Turning the knees and the hips, which is what we're gonna do with our punches. Reach it over your head right here, just like that. Hopefully you're already feeling your heart rate get up and you're feeling that mobility as that body temperature is getting up. We're gonna reach it down right here. Hands here, here and back. You can do a little tap out or you can just do a little pivot. Pivot. But I want you to turn the hips. Yes, you can. Tap, tap. Here we go. We got four. Three, two, one. Let's take it here. Knees cross. Cross those elbows if you can. So we get a little bit of that rotational movement. Again, that's what we're going to do with our punches. But breathe. Four, three, two. Let's take it straight on. Right here. We're just gonna do jabs. Jabs. So we're gonna keep our warm up punches straight on. Then we're gonna go into our right and our left, our southpaw orthodox. As we get into these intervals of this circuit, you're just punching out again. Knee and hips. And if you want, we're gonna pick up our speed. One, two. Right here. One, two. One, two. Guard is up. That's just protecting your face. That's that. Ready position. 4, 8, 7, 6, 5, 4, 3, 2. Let's go. Uppers, upper. Nice and light again. This is still just the warm up and raising that heart rate. You can keep it here or uppers, uppers. Yes, you can. What do you got? I'm picking up those feet. Or you can keep them planted. Slower, fast. 8, 7, 6, 5, 4, 3, 2. Let's take it hooks. Take it up and around. Yes, you can. Boom. 8, 7, 6, 5, 4, 3, 2. We're gonna reach across here. Reach six side to side. So all the way across your body, right? And if you want, we're gonna take it to a cross punch. Cross, cross. Yes, team. Keep it going. 4, 8, 7, 6, 5, 4, 3, 2. Let's take it to a little jump rope. All right, so while you're jumping rope, you can march it, you can jog it. We're gonna get into that first circuit in just a second. So light on those feet, right? You're orthodox and south your side to side. One side. When we go to the other, we're going to do some switching in between. I'm going to give you options to walk it around or to jump it around. It is up to you. Little boxer shuffle, little bob and weave, little jump. All right, so keep that jump rope. Our first is going to be four jabs. We're going 4, 3, 2, 1. And then you can box your shuffle to the other side. 4, 3, 2, 1. Or you can jump or you can just walk it. All right, so guard is up. Turn one side. Doesn't matter. Orthodox southpaw. Let's do it. 40 seconds. 4, 3, 2, 1. Other side. 4, 3, 2, one. Other side. Again you can go and jump. Where are you today? Are you just a slow punch and a walk? That's okay too. Or are you a double time punch and a jump or somewhere in between, which might be here? 4, 3, 2, 1. Jump it or walk it or run it? 3, 2, 1. Yes. Catch your breath. All right, so you pick. You're gonna have 20 seconds to breathe. Next one, we're just doing knees. All right, so we're just knees. We're just starting regular. In round two, I'm going to give you an option to do a knee and a punch, right? Or a knee and punch together. Starting with just your knees in three, two, one. Here we go. So again, what do you need in this moment and in this workout? Do you need a little lower impact, a little slower? Just tap, tap, or here, do you really want to bring it up? Cross it, right? Think of that knee slam in martial arts. Or if you have an opponent right side to side. I actually love this one because you can really think knee strike like you would do with an opponent or old school aerobics. What do you got, team? We got five, four, three, two, one. Tap it out. All right, next we're gonna go to those uppers. Same idea. We got four uppers and then we turn our sides, right? So we're upper, upper, upper, upper jump. Upper, upper, upper, upper or boxer shuffle or walk you. Do you. Let's get it done. Guard is up. Uppers, Here we go. 4, 3, 2, 1. Shuffle. 4, 3, 2, one, shuffle. Here we go. Or jump it. 4, 3, 2, One. You pick remember, form over speed. So I would much rather you have good form but a little slower than and not really getting the core into that. The back. Everything in nice and tight. Here we go. 4, 3, 2, 1. Keep it going. Last one. 4, 3, 2, one. Yes, team. All right, so last one is your front kicks again. We'll add on as we go, but we're gonna lift, kick it out. Lift, kick it out. You can take it nice and slow. You can do a snap kick, little push, or a push kick with that heel up to you. Guard is up. Here we go. Pull, start. Slow as you get a feel for this motion. And I do not care if you have that high kick or if you're down low, I want you to do you right. If you feel good, you want to pick up that pace, pull those hips forward again. Even if you're doing that push kiss kick with your heel, right? Imagine that opponent. You're gonna lean back, core engage. Here we go. Pull it through, pull it through. Five seconds. Then we're into circuit two. Quicker intervals, quicker rest. Three, two, one. All right, team. So we're gonna go back to those jabs. If you back to those chaps. Quick. If you want to jump it, if you want to shuffle it, if you want to walk it. But we got 30 seconds, seconds of work. We got 15 seconds of rest. Then we're going to those knees. I'll show you. We're gonna add the jab. Here we go. 30 seconds. 4, 3, 2, 1. Shuffle or 4, 3, 2, 1, jump and walk it. Yes, you can. You can even be here. That's okay, too. Your workout. The goal is never to do everything exactly as I do. The goal is to do it as it works for you. 4, 3, 2, 1. 4, 3, 2, and breathe. All right, team, we're to those knees. 30 seconds of knees. Here's what I want. If you want to bring those knees up or if you want to do a slam and jab. Slam, jab and jab. Up to you. Let's do it again. This is more of your cardio kickboxing, right? Your aerobics kickboxing, which I love, I taught for years. Or knee strike, jab, knee strike, jab. Don't worry about which one is going which breathe. Either one. You got five. Four, three, two, one. Catch your breath into those uppers again. Upper, upper, upper, upper. Walk it around, jog it around. Or boxer shuffle rather, or jump. 30 seconds. Let's do it. Upper, upper, upper, upper. Here we go. Upper, upper, upper, upper, jump. Turn it in. Here, Maybe you want to work on your agility. So you're going to do the boxer shuffle or a quick turn. Maybe you want to work on your power. So you're going to do that jump. 4, 3, 2, 1. And breathe. All right, team, last one to those kicks. If you want to add to it. Squat and kick. Squat and kick. Little legs, little power. Let's do it. Here we go. Take it down, pull it through. Down. And again. You can do push kick or you can do snap kick. Up to you, but keep that balance. Pull it through. Down, hand up. If you'd rather keep those singles, pull them through. Can you get a little quicker? Your workout. Ten seconds. Boom, boom. And breathe. Three, two, one. That is it, team. Grab a sip of water. We're getting into this next circuit. You can keep your feet moving. That's what it looks like. A circuit of four moves repeated a second time. Even quicker. You got this. All right, breathe, team. Here's what we're going into. We're going into those hooks, hooks, hooks. We're gonna do our orthodox southpaw. Hook, hook. Then we're jump rope. Hook, hook, jump rope. So two instead of four. Go ahead, set it up. Double hook, jump rope. Walk it around or jump it around. Here we go. Hook, hook, jump rope. Hook, hook. Yes. Three, two, one. Hook, hook. If that's too fast, take your time. Walk it. Yes, you can walk it. Hook, hook. Nice and light on those toes. Then power, power. Light on those toes. Three, two, one. Yes. All right, team, 20 seconds to breathe. We got our speed Bag shuffle. I love this one. 3, 2, 1, cross. 3, 2, 1, Cross. You can keep it just that or quick feet shuffle. It's up to you. Slow or fast moving laterally. Guard is up. Let's do it. 3, 2, 1, cross start slow so you get a feel for that speed bag. It's rolling, rolling, rolling. Cross as you're ready, if you're ready. 3, 2, 1. What I don't want you to lose. If you quicken the footwork, I don't want you to lose this form, right? So I don't want to see this, right? 3, 2, 1. Really turn into that cross punch. 3, 2, 1. Quick feet. Nice and light. Power punch and relax. Yes. Two more. Guess what? Sidekick right, sidekick left. You have options. You can lift, kick it low, push, kick, or snap kick. Tap it out. Snap, kick, tap it out. All right, I want good form. If you need a little balance, grab on to the wall right here. Let's do it. So kick and tap, kick and tap. Right here. Arms up and down. If you need to keep it steady, this works too. Lift from the hip. I want good form from the hip. We're right here. So it's kickboxing and breathe, balance, tap, balance. Four. No. We got 10 seconds. What am I thinking? Lifting that hip? Keep it controlled. Obliques, cardio. Five, four, three, two. Breathe. Boxer shuffle or tap it out. Same thing. Other side. Round two will add a little intensity. Don't worry. But this time, lift. Kick it out or lift. Kick it out. Little tap if you want. If you need balance, you can take the tap out. Let's do it. Do it. Guard is up. Let's do it. Kick and tap. Kick and tap. Right here. Oh. I'm already showing you what you can do. Kick it up, take it down again. If you want a little balance. If you'd rather focus on that form, balance on the wall kick and down kick. Especially if you need a little heart rate break. Feel. Feel free to take out that extra step. Just focus on the form of the kick. Core engage. Lift from the hip. If you want more cardio, tap it right here. And breathe. 5, 4, 3, 2, 1. Yes, team. All right, back to the top. 30 seconds. So we have our hook. So take it to four. Four, three, two, one. Jump rope. What I don't want you doing is throwing all the way around. I want you to get good, strong hooks. Let's do it. 4, 3, 2, 1. Jump rope. Right here. 4, 3, 2, one. Jump rope. Yes. Jump rope. Here we go. Jump rope. So power on those hooks. Hooks. Then light on your feet. Right through here. And if that feels like too much switching, just keep your punches right. Three, two, one. You can always. When I'm giving you multiple options where we switch in between, just do one. That works too. Speed, bag, shuffle. 3, 2, 1. 3, 2, 1. Slow or fast, you pick your intensity. 30 seconds. Here we go. 3, 2, 1. Cross. 3, 2, 1. You do not have to do these quick shuffle steps. If that is not right for you, you can just do double step cross. Double step cross. I love that I have so much more space in this room. Keep it going. Five seconds. But I'm always worried I'm gonna go too far. Three, two, one. And breathe. All right, we got our kicks team. If you want. Cross and kick. Cross and kick. It's a common combo. Don't worry about it. If you want to, just do the kicks. But let's go right and left. Here we go. 30 seconds. Cross and kick. Cross and kick. You can even punch and punch. Punch and Punch. Yes, you can. Right here. 15 seconds. And up and breathe. We got five, four, three, two, and one. Breathe for 15. Boxer shuffle or tap. Same thing. Other side. Let's go for it. And then we're into circuit number three. In three, two, one. Let's do it. Punch. Psychic punch and kick. Yes. Breathe. And here. Cross and up. 15 seconds, team. Get low, get high. 10 to go. You got water coming. You got a longer breather coming, so what can you do in this moment? Finish it out. 3, 2, 1. Grab some water, team. Tap it out. All right, tighten up those shoelaces if you need to like me. All right, team, here is what we got. I want you to boxer shuffle or little jump rope. Whatever you need in this moment. You need a real rest. Take a real rest. We're going to start with a punch and a squat. So I want toes out. 4, 3, 2, 1. If you want, we're gonna jump up, jump down. 4, 3, 2, one. If you'd rather, just tap it in back down, tap it in, back down. All right, Strong punches going down, working those legs, power it up one way or the other. Then we're going to take it into what we call a corner to corner. We're gonna go corner, corner. Two jacks, right here. Other side again. If that feels like too much, just do jack and jab. Let's start with those punches. Four, three, two, one. Take it up. If it makes more sense, you can do up and up. Four, three, two. Singles or doubles. Up to you. Up, up. Yes. Team kicking up that intensity, but in a way that's good for you, maybe that's. Yes. You're still gonna feel it, right? 4, 3, 2. Take it up and up. A little leg burn, right? All right, so we got corner to corner, corner to corner. High impact, Jack or low impact. You've got corner to corner, right punch. Two jacks, low impact or high, corner to corner. Two jacks. Do what you need for you. Here we go. Corner, corner, jack or low impact. Tap, tap, out and out. If you feel like you're getting too into the footwork, let me give you an option. You can just go jack, jab, Jack, jack, jab, or full up if you want to get corner to corner. Of course, we're working on that. Agility, we're working on that. Changing in direction. We're working on our speed. That's why we put these things in our cardio. But you certainly can pick a level that's good for you and your brain and your body. Yes. And breathe and relax. All right? Team, team. What do we got now? All right, we're going knee. We're going kick. 4, 3, 2, 1. Knee kick. 4, 3, 2', 1. All right, then you're gonna step back, so you're switching. Actually, let's keep it all the same. So left knee, right kick. 4, 3, 2, 1. Left knee, right kick. And then we'll get that other side, all right? So don't overthink it. Left knee, right kick, get set. Core engaged in three. Give you a little extra second to breathe. Two, one. Here we go. Knee kick, punch, punch, punch, punch, knee kick. Up and up. I'm gonna give you an option if you want. Switch kick, knee kick, knee kick. But only if you're comfortable with that, all right? That's all right for you. Just knee and kick strong. Punch, punch, punch, punch, Knee kick. Strong. Up, up, up, up. Hand up. Yes. Team. You did it. All right, Catch your breath. Just angle the other side. We were here, now we're here. So right knee, left kick. Let's go upper, upper, upper, upper. Knee kick. Upper, upper, upper, upper. All right, then we do it all again for only 30. Let's get it done in three, two, one. Knee and kick. Upper, upper, upper, upper. Left knee, right kick, left up. Up. Upper, upper, hand up. Yes, you can. Remember, you can do that little switch kick or hitch kick sometimes it's called hand up. Yes, you can work in a level that's good for you. Maybe that's a low kick, maybe that's a high kick. Maybe that's just here. Whatever you got. We got 5, 4, 3, 2, 1, and breathe. All right, team, doing it all again. We got 30 seconds each. All right, we are starting with punch. Punch, punch, punch. Two jumps or tap it in, tap it in. Let's get ready. 30 seconds. Four, three, two, one. Four, three, two. Get low. Remember, you can go four, three, two. Low. Tap it in. Tap it in. Four, three, two. Low. Tap and tap. Yes. 10 seconds. Remember, you're getting low. Take it down. Down, down, down. And up. One more. Down, down, down, down. And breathe for the hardest one at the top, right. All right, we got corner to corner. Two jacks, two jacks. Other side again. That feels like too much footwork. Just do one jack, one jack. One jack, one jack. 30 seconds. Corner, corner. Jack, jack. Corner, corner, Jack, jack. H. Yes. You can remember, low impact, low impact. Side, Side, hup, hup, side, side. Boom, boom. Yes. Boom, boom. Yes. Last one. All right, two sides with our kicks. So knee kick, punch, Right knee kick. Four punch. Are we ready? Left knee, right kick, Four, three, two, one. Here we go. Knee kick, knee kick. You don't have to get low in that squat, but apparently that's what I'm doing. Knee kick. Remember, if you want. Switch kick. Switch kick. Yes. Team, five seconds right here. Knee, pancake. Boom. 15 to breathe. Same thing. Other side. Look at that. We are almost done. Let's get it done. Let's finish it out strong. Here we go. Knee and kick in three, two, one. Here we go. Knee kick. Upper, upper, upper, upper. Knee kick, knee kick. Fast, fast, fast, fast. Up, hand, up, breathe. Yes, team, if you want, take it up. Huh? Huh? Yes. Three, two, one. Relax. Ah. We did a quick sip of water. Team, you know what? I think we got time for one quick bonus move. That's right. We got 60 seconds. That's all we need. And watch me, team. You have options. You can do a punch, punch, kick, kick, then pop it down. We're going punch, punch, knee, knee, then pop it up. You can pick any punch, any kick. If you want to keep it all up top, that is totally fine too. If you want to take it down for that punch, punch, knee, knee, then you get a little extra core. But it's up to you. Keep it all standing if you want. Drop it down below. We got 60 seconds. Your. Your speed, your bonus. Here we go. Punch, punch, kick, and kick. Now you gotta punch and punch. Knee and knee. Pop it in. You can go uppers, uppers, side and side. Pop it down, reach, reach. You can do whatever you want with this. Maybe you want side, inside. Maybe you want to cross your body. Maybe you want to run it like a climber, right up to you. Upper, front and front. Pop it down. Maybe you want to cross under, under knees, knees. What do you need in this moment? We're going hook, hook, side, inside. Take it down, reach, reach, cross, and cross last. What? Upper, upper, front, front. You did it, team. There's a lot of moving parts, right? We don't often put bonus moves in our cardio. Sometimes it's a lot of fun, right? All right, team, that is your workout. We're going to take just a minute or two to cool it down, just to get that heart rate down. Get a quick little calf and hamstring and back stretch. We're keeping the short, so of course I'm going to get you in and out right through here. Let's take those hips, roll it out a couple times. Please make sure you leave me a comment. Let me know how you felt with this workout. Can you get a little hamstring and calf Stretch right through here. If you need balance, take it right here. Lean into that. Breathe right, right through here. It's where we want to be. And then same thing, other side. Leave me a comment. Leave me a like. I love to hear from you. Did you get your heart rate up? Did you feel it? Did you feel like you got those punches in? I know when we add these combos, sometimes it feels like a lot, but I encourage you not to worry about that. Just to move your body. Remember, it is all about showing up and moving. Let's reach behind right here. Right. Let's take those arms up right here. Big stretch over. There we go. Yes. Team, thank you so much for joining me here today. If you want to get a little quad stretch, fingertips to the back, grab on if you can. Tilt that hip forward if you're able. Bring it up. Please check out all the links in the description below. Make sure you subscribe to my YouTube channel. Make sure you download the BodyFit by Amy app and join us in the Body Fit Athletic Club. Would love to see you there. That's where you get all the extras and you get to connect with me directly. Would love to see you there and, of course, spread the Body Fit love. Let's get more people moving, More people moving in a way that is good for you, a way that is good for them. Let's just keep showing, showing up. Let's get one big, deep breath in and out. Get some more stretching on your own. You did it. That was your kickboxing circuit workout. Great job, everybody.