Flashback Friday: 38 Minute Tae Bo Workout ~ MOVE DAY 20

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your flashback Taebo workout. So this is a body weight kickboxing cardio workout inspired by the classic Taebo by Billy Blanks. One of the very first kickboxing workouts there ever was. Maybe you had the VHS or the DVDs from the 90s or early 2000s. We are going to be getting it done today with a kickboxing cardio workout. Of course, I'm going to give you lots of options to work to to your level. These flashback Friday workouts are all about having a good time, keeping our heart rate up and moving our bodies. Are you ready? Let's do it. All right, so let's just start moving our bodies. Just get that little march roll through those shoulders. We're gonna get a quick warm up and we'll also warm up with some punches to get everything ready to go. Take it to the front again. I'm channeling my inner Billy Blanks today. Probably the first foot kickboxing cardio on the map. I remember doing these VHS in my parents basement. Let's take it here. Take it 4, 3, 2. To the front. 4, 3, 2. You don't have to go that fast. It's up to you and Reese. Take it right here. Side, side. You don't have to go this fast. Just rotating through those shoulders. That's right. Four, three, two. Take it here. Twist. As we warm up through our torso to get those punches. Now that we got those shoulders working, reach across. Just a reach right now. We'll get into those punches in a minute as we loosen up. Take it overhead, right here. Reach. So almost everything we, we do today, we will start with a half time. Then we'll take a double time or half time. Regular speed, regular speed, double time. However you want to look at it. Let's take it here. Reach down. Rotate that knee and that hip in. Try to get low if you can. So the goal with that is to get you establishing the rhythm and the movement. You can always keep it there. We'll call that our back to basics. Or you can take it up to speed. Take it right here. Drop that knee down and up, up, down and up if you want. Take that hand down, reach. We got four, three, two. I'm gonna let you hold this one here just for a minute. You can open up that hip. Drop that knee if you need to. Take those hands through the middle. Hold it here. Turn it to that other side. Let's drop that knee down, down and up. So up to you, if you want to take it down, reach. And up. Four, three, two. Hold it here. Stretch it out. Open up those hips. Drop that knee. If you need to back through the center. Slowly round it up. Let's roll it down. Down for two, up for two. Hold it here. Just like we. One. Getting that back. Ready to move. Bring it up, walk it in. Bring it up. Right here, back to here. We're gonna go into those punches in just a minute. We're gonna start forward and then we'll take some things. Right side, left side, or the dog stop, fall, if you've done it with me before. But we're gonna try to keep it very traditional. Taibo again, he did a lot of things that were very specific to a which I love, different types of kickboxing. And again, a lot of it started with Taibo. Reach it down. One more time. Reach, reach. All right, get ready. So we're gonna take it. Guard is up. Right here, right here. March it. So you're here. Guard is up, Core is engaged. So we're always protecting our face. Roll those shoulders back, making sure we're not rounding forward. We're gonna take it here. We're gonna start here. Regular jab, jab. Join me when you're ready. Here we go. Jam, jam, jab. So just starting with your basic punch, you can do that little pivot, or if you want, you can keep it planted feet totally up to you. Keep it going. We got 8, 7, 6, 5, 4. More. Just like 3, 2, double time. Here we go. You again. You can plant your feet, you can keep it here, or move those feet up to you. A little more of a straight on punch than we're used to, but keep it going. We've got 8, 7, 6, 5, 4, 3, 2, uppers. Take it up, up. Ha. Again, if you want, plant your feet out in front. Remember, you're leading from the hip. Either way. Other hand is always protecting that face. Guard is up. Double time. Again. Planted feet were just here or pick them up. Keep it moving. Whatever you need for you. Remember, be where you are today. This is your workout. You don't have to be on the beat. You don't have to be doing the same thing as I'm doing. As long as you're safe and you're moving, keep it going. 8, 7, 6, 5, 4, 3, 2. Take it up right here. Cross knee, slow. I know. Slower than we're used to, so I really want you to focus on that form. Right through here. Yes. Breathe. Double time. Here we go. Power through. You can Keep it slow. If you need to, you can add that little hop up to you, but good form either way. Keep it going. We got it. 7, 6, 5, 4, 3, 2. Right here. Take it across slow. I know it's hard to go from slow to fast, but you can do it. Think of this as your active recovery while we let that heart rate get a little bit of a break and we focus on that form. Double. Here we go. I think Billy Blanks might have also been the first one to say double time. A lot of us use it, especially with kickboxing. Remember, you can add that jump or keep it slow. You do you. 4, 3, 2. Boxer shuffle right here. Pull it through. We're gonna do a double cross. Cross, cross, knee, Kn. Cross, cross, cross. Your jab however you want to look at it. All right, Watch me. Turn, turn, knee, knee. So you can keep that jab out in front, or you can really cross and turn. Power up, power up. Keep it going. Turn into it. Yes, You. Four more. Right here, we got four and up. We got three and up. We got two. One more. Jump rope right here. Here we go. Start low impact. Moving those arms, moving those legs. You can keep it right here. You can take it to those heels right here. Move the arms nice and t. Pick it up, everyone. Here we go. Up the speed. Little boxer jump rope. Boxers are always jumping rope, right? So keep it here, keep it here, or add those arms. Watch me. Nice and tight. We're not just letting those arms be all over the place. Strong. Yes. You can finish it out. We're gonna get a sip of water in just a second. Keep it either way. Or here you do you. 4, 3, 2. Good. Catch your breath right here. Tap. Grab a quick sip. Keep those feet moving if you can. I tell you what. Re watching some of these Taiba workouts. Billy doesn't take any breaks. They just keep going. Turn your body. All right, now we're a little angled. We're gonna do cross. All right, so we're gonna take it here. Plant your feet. Core engage. Start slow. Here we go. Turn and back turn. Use this time, catch your breath and work on that little pivot. Right turn into it. Breathe. Get low. Turn and back turn and back. Yes. Four more. We got four, Three, two. Double time. Here we go. Take it up. Turn. Yes. Keep it going. Get low. We've got 8, 7, 6, 5, 4, 3, 2. Right here, we're going cross, cross, knee, knee, cross, cross. Two. Instead of that one and one like we just did, we're going two. Keep it going. Yes. Two. March. Last one. Knees. Hold them here. Turn them center. Turn them. Other side. Keep it here for eight. 7, 6, 5, 4, 3, 2. Right here. Cross and back slow. Right here. Turn. Pivot on the knee and the hip. It's that back foot. Right turn and back. Protect your face. Looks like this. Turn. We got eight. Yes. Seven, six, five. Here we go. Four, three, two. Double time cross. Here we go. You don't have to go the speed. Remember, this is your workout. If you need to go a little slower, you get better form that way. Go for it. Otherwise keep it going. Right here we got eight. Seven, six, five, four, three, two. Cross. Two. Knee cross, cross. Knee, knee, cross, cross. Power it up. Get low. Get low and high. Up. Right here. Yes. Team. Two more. Last one. Hold those knees. Pull them in. Turn it forward. Precise. Right? We're just not all over the place. We're tight. 4, 8, 7, 6, 5, 4, 3. Jump rope again, right here. Start right here. As you're ready if you want. Take it up, take it up. Add those arms again. Optional. You can also do this or this or this. 4, 3, 2. Right here. Take it down. Pull it up. Slow. Squat. Pull it through. So this is your front kick. Turn that hip in. Watch me taking it slow, low and forward. Pull through. So you're rotating the hip just a bit it to pull it through. Two. Last one. Alternate your kicks. Right here. Does not have to be high. You can keep them right here if that's better for you. Or you can keep them nice and slow. Up. Yes. Can you add some power, whatever that means for you? Bring it up. Yes. Pick a speed that's good for you. 8, 7, 6, 5, 4, 3, 2. Squat it down. We're going to the back. And kick. Nice and slow. Take it down. Kick. So you're either pushing straight to the back. Or if you want, you can look over your shoulder and think of it more like that. Down and kick. Watch that balance. Or just push straight back if you want to keep it low. Two more and kick one more. Alternate the kicks. Take it up. It's quick. I know. So you do you. If you want to take it here with no squat. Four, three, two. Watch me here. Slow, slow. We got front. You got back one side. Pull it through. Push it back two more slow. Then you know what's coming. You can keep it here if you want. We're double time right here. Here we go. Take it up, take it back. You can just go here, right? That little Charleston. Or really look over your shoulder. Up to you if you Just want it simple. Right here if you want. Kick. Four more. Four. Three. Two. Switch it slow. Other side. Kick and back again. You can just push straight back. Or if you want, over the shoulder. One more. Slow. You pick your speed. You pick where you want to be. Up, back, up again. It can just be a little tap, little Charleston right forward. If you're there, feel free to go slower. Ponytail. There's my balance. I'm gonna slow it down. 4. 3. 2. Alternate those front kicks. Take them low. Take them up. I know, team. That's why not a lot of us do that back kick anymore. Because it's kind of hard to do. Kind of hard to figure out the form. Take them bigger. Here we go. We're gonna give our legs a break in just a second. 4. 8. 7. 6. 5. 4, 3. Speed. Back up top. Right here. Roll it. All right. You can keep it right here. You can do a little boxer shuffle with it or plant your feet. You're just rolling them, right. Four. Three. Two. Low to high. Roll and up. Roll and up. Speed bag. Yes. Right here. Keep it going. 8. Add that jump if you want. 4, 3. 2. Good. Grab some water right here. Tap it. March it. I know. Keep it moving. How we doing, team? Are you feeling the energy? I hope you are. Again. At least we're getting some breaks. Roll those shoulders. Let's take it right here. We're going speed bag. Two, three, and cross. Speed bag. You guys know this one? I love this. One and cross. Speed back. Bag. And cross. Let's go. Two more slow. Yes. Three, two. One. One more. Last one. Right here. Are you ready? Double time. Three, two, one. Three. If you want, you can just do double step. You can still speed up your rolling punches, but keep your feet low impact. It's up to you. Yes. Keep it moving. Eight more. Right here. Here we go. Eight. Seven. Six. Five. Four. Three. Two. One. Hold it here. Speed back. Keep it moving. You can plant your feet. Catch your breath. Right here. Take it forward and back. Classic Billy Blanks move. Those arms. Don't think about it. Don't think about it. When we think about it, our arms get off, right? But if you just keep rolling it. Four more. Four. Three. Two. Relax them. Other side. Right here. Yes. Feels like too much. You can just do one. I know. Don't overthink it. Again. If we start to think about it, then our arms are all over the place. Just roll them nice and tight. Arms. Tap it. Here we go. Nice low impact, but strong in the arms. 3. Yes. 2. Watch me. Double knee. Knee Slow kick and punch. Keep it slow. Right here. Side knee. Pull it across. Side knee. Side kick. Punch it strong. Two more. Slow knee. Pull it. Use this time. I know it feels slow, but really, to nail down that form, we got one more slow. Knee, knee, kick. Up to speed. Here we go. Kick and punch. If that feels too fast, take it half time. Or cut out one of the knees or one of the kicks. Kicks up to you. You can go. Knee, knee, punch. Right there. Kick and punch. Your kick does not have to be as high as mine. And breathe. Power. Power. Kick and punch. Four more right here. Four. Hand up. Three. Hand up. Two. Last one. Right here. Cross, cross. Get low. Same thing. Other side. We got four. Three, two. We're gonna take it slow. Double knee and kick. Knee. Slow. I know. Sidekick and cross. Focus on that form. Pull it across. In abs. Kick and cross. Two more right here. Strong side kick and cross. Last one. Slow. You can hear it in that music. Right here. It comes up. The speed. Right here. Oh, I missed it. You get at it. Kick. Yeah. You didn't miss it, I'm sure. Kick and punch again. Cut out one of the knees with a kick if you need to. You can go knee kick and punch or double knee kick and punch. Breathe. Four more right here. Up. Two more. Power. Hand up. Last one. Be bad. Chap it. Tap it. One side. You can just do this too. Or 4, 3, 2. Add other side. Switch it here. Tap it. Or jump. It's like that little pony step, right, we did from our 80s workouts. 4, 3, 2. Breathe. Shake it out. How we doing? Team? I know. Catch your breath. Quick sip. Try to program these in blocks with these songs to give you those quick little breathers. Couple more blood sucked top, so march it. I know. Breathe. We're gonna start with a side kick into a squat. So I want you to take it slow. We're gonna step it out. Watch me. Right here. Take it out. Step it in. Turn that hip. Kick it up. Up. And here. Take it here. Out. Step it in. Turn. Kick. Back to center. Two more. Slow. Out. In kick. I know it feels slow. Think of it as active recovery. Here we go. Take it out. Take it in. Turn that hip kick up to speed. Here we go. Squat kick. Right here. Take it down. Kick. Yes. Kick. Yes. And up. Right here. Out. And kick. Take it out. Punch it if you want. Take it out. Kick it out. Hold that kick right here. Here. Take it up and down. Up and down. Pull through. You can be here or pull it. 4, 3, 2. Side kick. Tap it out. Right here. Kick and tap. You can keep it low. If you're feeling too much in that hip, keep it here or here. Another one that I like to do a lot. Right, Here we go. 4, 8, 7, 6, 5, 4, 3, 2. Good heel taps. Right here. Here, right. Fun little cardio one that we do a lot. Why do we do it? Stretch out those hips, right? Those abductors, those glutes, that piriformis. Catch your breath. We're gonna get same thing. Other side. We'll start super slow. Squat it, set it up. Kick it. Here we go. Squat. Bring it in. Turn it. Kick. I know. Slow. Enjoy it. Take it out wide. Get low. Turn it in. Kick, take it out. Here we go. Out and in. Kick it up. One more time. Slow. Really get low. Get that form. Turn it in. Kick it here. Regular speed. Here we go. Take it out. In kick. Take it wide. In kick. Take it here. In kick. Take it out. Four more. Right here. Here. Four. And up. Three, two. Last one. Just your kicks up. Here we go. Take it up and down. Pull through. Doesn't have to be high. You can keep it low if that's better for where you are right now. Take it up. Breathe. Tap it. Kick. Finish strong. Right here. And down. And down. Yes. Team. Yes. Here we go. 4, 8, 7, 6, 5, 4, 3. 3, 2. Good heels. Take it up. Yes. So close. Couple more things up top. Maybe a few things on the map depending on our time. But let's hold it here. Breathe. Get into that boxer shuffle. Let's start with that front jab. Remember this. Out, in, start. Low impact. Just step it out, step it in. Looks like this. If you want jump. Totally up to you. Where do you want to be with this jab? Is it strictly low impact? Is it tapping out and in? Is it boxer shuffle? Is it me? We got 8, 7, 6, 5, 4, 3. We're gonna take this corner to corner. You know it. Especially if you've done kick boxing with me before. But a lot of us use this. It's common because we love it. Can you take it with doubles? Yes. If that feels like too much footwork, just keep it here. That works too. Double wherever you want. 4, 8, 7, 6, 5, 4, 3, 2. Good. Take it here. Jab, cross, jab. And you know it. Jab, cross, jab and knee. Keep it right here. Or if you want, double time, time. Cross, jab, knee. If that feels like too much, take that second jab off. Jab, cross, knee, jab, cross. That works too. Eight, seven. Strong punches. I know. We're getting tired, but hang with me. 4, 3, 2. Good. Boxer shuffle, huh? To the side. How about we with that other side? Forward jab. Right here. Jab and back. You can even take it just as slow if you want. Up to you core. Engage. Especially as we get tired. Watch that posture. Are you here? Are you tapping? Are you Boxer shuffle right here. This might be my favorite because I feel like I can really get that side to side. But you do. You keep it going. Eight, seven, strong. Protect that face. Or engage. Five, four, three, two. How about we take it corner to corner right here? You got it. Keep it going. Remember, you can just step it or jump it if you want. You can take it to those double punches. Quick feet. Whatever works for you. Here we go. Double, double. Yes, you can. I know. I feel it too. Here we go. 4, 8, 7, 6. Either one, you got it. 4, 3, 2. One more time. Jump rope right here. Yes. Team, can you go side to side? Oh, wait, no. Take it back here. Almost forgot my jab, cross, jab. Let's get it. Here we go. Jab, cross, jab and knee. Take a jab, cross, jack and knee. Two more slow. Turn into it. Power up. You can keep it this speed. Double time. Jab, cross, jab, knee. Yes. Team, hang with me for just a few more minutes. We're gonna get it done. Jab, cross, jab. Remember, you can take that second jab out or slow it down. 8, 7, 6, 5, 4, 3, 2. Take it right here. Step, touch. All right. Remember that little grapevine we've been doing in our 80s and 90s? Let's take it side to side, huh? If that feels like too much. Double step, punch, punch. Yes. Finish strong. Just about 30 seconds, team. You're gonna get it done. Let's take four more with our grapevine. Three, two, last one. We're gonna hold those hamst 10 seconds. Stay with me. Jump it if you want. Eight, seven, six, five, four, three, two, one. Yes. Catch your breath, team. Quick sip of water. Ah. We're gonna do just a couple quick things on the mat and quick little stretch. All right, team, so take it down to a seated position. This is all we need right here. You know we know we love it. Punch and back punch. If that's not right for you, I want you to keep it seated or take it standing, but just a little bit of core. We won't do too much. You can get more. More. You know, I have lots of other core videos right here. You got 8, 7, 6, and 5. We got 4, 3, 2, hold it here. If you can punch, punch. Keeping it controlled. We're not all over the place. Keep it tight. All right. Seven, six, five, four, three, two. Relax. Hold it here. Find your balance. Bring those feet up. Good. Take it here. Take it down. Up, really small. If that is not right for you, I want you to take it to a standing knee raise. But if you can breathe. Yes. We got 8, 7, 6, and 5, 4, 3, 2, 1. Stretch it out right here. Yes, team. I know. Stretch your back, reach it forward. Ha. I think we got it, team. Let's do one more down onto your back. Back right here. Let's go. Down and up. Down and up. Bring those hands up. If you need to modify, keep one foot on the ground. Up and down or standing, punch it right here. Last thing, I promise. Right here. Punch. Strong core. 8, 7, 6, 5, 4, 3, 2, 1. Hug those knees in. You did it. I had to just get a little bit of core in there. Very carefully. Roll your knees to the side and come up. Turn into it. Let's get a little chime. Child's pose. Stretch. No, my nice fancy floor. I got sweat on it. Stretch it right through here. And we take one arm under. Little stretch. If any of you remember the original Taebo, Billy would often close with like some tai chi, like pretty slow stretching movements, meditation. Take it here. His son is also in the fitness industry, I think had some dance cardio videos, but this was a fun one for me to prep for guys and for me to do. Please let me know if you liked it. Roll back onto your feet. I would love to hear from you if you want to have some more cardio to the beat. It's a little more prep on our part. I got it in my ear here, but if that sounds good to you, we can add some more of that, especially with things like kickboxing. Obviously that was definitely the style back in the 70s, 80s, 90s, early 2000s. And then we've gotten into more intervals, so. Which I love that as well because, you know, I always want you to go at your own pace. Let's take it right here. Chin to your chest. So let me know, did you like it? How did you feel? I was definitely having a good time and again, it was really nostalgic for me. Again. I remember a friend's mom had the VHS tapes and we recorded them. Don't tell, don't tell anybody that, or I borrowed them and we watched them and did them in my parents basement. And I had such a good time with it. The beginnings my teenage years the beginnings of my fitness career, I was already an athlete and I already loved working out, But I think that's when I was like, oh, this is really fun. So thank you. Billy Blanks, one of the early icons to get us moving. And again, one of the first ones, if you can stretch those wrists, roll through to really put boxing into cardio and into mainstream fitness and aerobics. Right? And then it really took off from there, and now we have all different types of formats. Let me know in the comments what you thought. Thought. Leave me a comment. Leave me a like, don't forget to subscribe to my YouTube channel. Check out the Body Fit Athletic Club on the Body Fit by Amy app. Let's get one big deep breath in and out. You did it. That was your flashback. Taio workout. Great job, everybody.