Amy leads a 10-minute kickboxing workout with jabs, crosses, kicks, and knees, then moves into cool-down stretches like pigeon pose and hamstring stretches. Low-impact options available throughout.
Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your kickboxing and cool down 10 minute quick hit. So since it's just 10 minutes, we're not gonna do a warm up. We're just gonna take a couple seconds here just to get moving and roll through those shoulders. Maybe you're doing this as an add on to a longer workout or maybe you're just doing this just to get something quick. Today, just like it sounds, we are gonna get about five or six minutes of your standard kickboxing in a flow format. If you don't like kick course, move your body with me. I'll give you some options. And then we will take about four to five minutes of a cool down using some of those kickboxing moves. But we're gonna get a little bit more of a stretch. So great workout when you need a little bit of something where you get five or so minutes of higher intensity cardio. Doesn't have to be impact. I'm going to give you lots of options and where you can get a little bit of that stretch and cool down as well. So let's go ahead and start our 10 minute starts. Now you're just gonna get that little boxer shu so you can just shift your weight here. You can be here. We're gonna take it two, one side right here. And we're gonna take it just starting with those jabs. So we'll start slow. One twos. We're gonna take it whatever pace is good for you. You can also just reach if you'd rather do that. But if you can really get that punch, pull back, punch, pull back, then it's gonna feel good. You'll get that strength work as well if you want pick up your pace. We're going 1, 2, 1, 2. Yes. Breathe. 4, 8, 7, 6, 5, 4, 3. Just your ones. Take it out. Out in. You can bounce it or you can shift your weight. Keep it going. Yes. Here we go. 4, 3, 2. We're gonna take it corner to corner. So step and step. Punch, punch, pull back. You can bounce it again. You can do a little jump again. Remember, it's just five minutes so you can really push yourself on that cardio. If it's good for you, keep it going. 4, 8, 7, 6, 5, 4, 3. Let's go back to that two punch. You're going two and back. Two and back. Let's add a KN punch and knee and knee. Breathe. Yes. Pull it up. You can get low and high again if you want to keep it lower. Impact Just keep it here. Up to you. 4, 8. And up. 7, 6. Breathe. 5, 4, 3, 2. Stay on this side. Right here. We're going. Uppers, uppers, come and under as we slow it down. There we go. 8, 7, 6, 5, 4, 3. If you want, double time in here. Upper, upper. Yes. Or keep it slow. Up to you. Roll them. 8, 7, 6, 5, 4, 3. So if you want, roll those uppers, take it to quick feet. Take it to the center, right? Or just march it. Take it. Get ready. We're on the other side. Guard is up. One, two, punch from here. So it's just your jabs. Jabs. Or one, two. Punch. Yes. Breathe into it. Strong punch and pull back. That cool down is coming. Don't worry. Keep it here with these standard jabs. Or if you want, double time. It's 1, 2, 1, 2. Core isn't tight. Yes, you can. Yes. 4, 3, 2. Just that front right here. You can just shift your weight or you can get a little bounce out and in. Get ready, because we're gonna take a corner to corner in three, two, one. Here we go. Take it up. You can step it. This works, too. We're right here. Six, five, four, three. That two punch. Is that cross right here? Cross and back and back. Yes. Add that knee. Turn into it. Get low, get high. Jump it if you want. Here we go. Four, eight, turn. You can keep it low here. More and more. Four, three, two. Good. Uppers come up and under. Yes, you can. All right. Seven, six, five, four, three, two. Roll them. Keep it moving. Eight, seven, six, five, four, three. Quick feet. You can march it, you can jog it. Take it to the front right here. We're going squat. Drain that knee up. You don't have to get super low. And you, you can slow it down even more. I want you to think of it as that chamber up here if you want, pull it through. So remember that front kick can be a little snap kick, pointed toe, or it can be a push kick. Let's take that squat out. Kick, kick, Pull them through. Yes. Breathe. 4, 8, 7, 6, 5, 4, 3, 2. Take it out right here. Kick and down. Start with a little lift. Then when you're ready, kick it. Punch low. Punch out. Punch, punch, punch. Four more. Four and three. Kickboxing is almost over there. Side going up and tap up. Get ready to kick it. Punch and punch again. You can do push kick. You can do snap kick. Yes. Here we go for four. Three, two. Good. Speed bag right here. Take those feet right here. Little heels. You can tap it Here. Finish it out strong. 4, 3, 2. Tap it out right here. Just tap. Cool. Catch. Slow it down now. We're cooling it down. All right, that was just over six minutes, right? Breathe. Over your head. Nice and slow. I want you to think about the mobility. We're gradually slowing our pace. I know. We're really feeling that rhythm. So take it a little slower. Yes. Breathe. Let's take those heels in front. Take it heels. Reach up heels. As that heart rate comes down, I want you to think mobility. Reach heels. Yes. Take it here. Toes. Reach behind. Even slower. I know. Breathe. So about six minutes of boxing. We got a couple minutes of just basic mobility. Take it here, reach back, and then we get some stretching. If you want, Take it here, hold it here. Open up that hip. If you want. Reach it down. Big stretch up. Drop that knee and reach it through. We got three times. Drop that knee, reach it through. Drop that knee, reach it through. Hold it here. 3, 2, 1. Can you walk it back to that high plank? If not, step up front. Take it here. World's greatest stretch. You can drop that knee if you need to, but let's reach it through. We got three and up. We got two and up. We got one. Hold it here. Three, two, one. If you can, I want you to take it to that high plank. Otherwise, take it to the knees. Watch me. You can either go down, dog, little stretch back to that plank, or take a child's pose, little stretch up around it. Cat, cow. Either option works at your own pace. Feel that stretch and cow. Take it here to plank. Let's get two more down, dog. Yes, Right here. If you can. If you want, take it to pigeon. If that's not right for you, you just take it seated right here. We're gonna close this last minute down on the mat. So pigeon here. I know many of us love the pigeon. It can be hard to get into, but remember, you can just keep it. You can even sit on the edge of a chair and take it here. But feel that stretch. Yep. And breathe. Roll through those knees and those hips. That little. 90, 90. And again. You can keep it here on the floor. You can keep it here on the edge of a chair or take it to that pigeon. We are almost done. So unless it's a cardio workout, we don't often get the chance to really kind of ramp down, Right. We ramp up in our warmup. We get our heart rates up. We slowly increase our speed. Usually that's more with cardio, but in the cool down, usually we finish something and then we go right into it. So it's kind of nice to have this option. Let's take those knees out in front and slowly bring it here. Start with that back flat and lean into it. Feel that little stretch here? Most of us need that. It's pretty tight. Hold that stretch and then you can round into and let it drop. Yes. So it's kind of nice to very slowly go from cardio to cardio mobility to mobility to flexibility. We should do more workouts right like that. Take it right here. Reach those hands forward. Take them up. If you like this workout, please let me know. Even if you didn't like it, please leave me a comment. Leave me a like don't forget to subscribe. And of course check out all the links in the description below where you can check out the Body Fit Athletic Club which is now on the free Body Fit by Amy app. You can download the app for free. Join us in the Athletic Club if you want that extra support, accountability, access to me. If you're looking for one on one coaching information down below as well. And of course don't forget to come back for more. I have tons of these 10 minute quick hits when you need something fast, either just for the day or the end of a workout, check them out. Let's get one big deep breath in and out. I'm Amy and that was your kickboxing. And cool down. 10 minute quick hit. Great job everybody.
