30-Minute Cardio Barre + KICKBOXING Workout (Optional Light Dumbbells)

Hi, I'm Lindsey Baumgren and today I'm bringing you a barre plus cardio kickboxing fusion workout. That's right. We're taking traditional barre exercises like those pulsing plies and adding on some fun cardio kickboxing moves to amplify and intensify this traditional barre workout. A great way to raise your heart rate. I'll give you low impact and high impact options for everyone. It's going to be a lot of fun fusing these two workout formats together. I have a set of 3 pound dumbbells with me here that I'm going to be adding to my p. You can use some water bottles, some lightweights or no weight at all. Whatever you have available to you. Let's go ahead and get started with a good warm up so we can jump in and knock out this bar workout. Okay, you're gonna go ahead and start. Bring your feet together. Give me a big inhale. Reach up nice and tall. Okay, Right wrist is gonna grab left. You're gonna give me a side body stretch to the right. And then you're gonna bring it back to center. Find your balance. Can you lift your left leg to the side? Reach to the right. Lift the left leg. Nice. Reach to the right. Find that balance. Soft bend in the standing leg. Now you can always grab a chair or a countertop if you need to. We're going to challenge your balance today. It was some traditional bar moves. You're going to give me one more. Reach the right. Lift with the left. Now keep those arms overhead. Make a nice circle with your arms and draw those knees up and up. Point your toes. Nice. Draw those knees up. Engage those low abs. You have 4, 3, 4, 2 and 1. Same thing. Other side. So left wrist grabs right up and over to the left side body. Bring it back to center. Now lift that right leg. There you go. Reach to the left. Lift with the right. Nice. Soft bend in that standing leg. Center and lift. Nice. Those combo moves, you're gonna get a lot of combo moves. Today we're gonna challenge your mind and your muscles. Reach to the right. Good for us, right? A lot of times we work out to manage our stress, right? That's a good reason. Let that mind go. You're gonna give me one more reach. Center. Lift the leg. This time you're gonna give me a front kick. So you're gonna pull those arms down as you kick that leg. Drive through the heel. This time. Drive through the heel. Boom. Like you're kicking that car door shut. Kick it and kick it Nice. Turn on those low abs. Notice as I front kick, I slightly hinge back. Keep ribcage tips open. Keep it open, pull down. You have eight, seven, six. Nice work. You got five, four, three, two and one. You're gonna go ahead and step nice and wide this time. Okay? This is what we call second position. Heels in, toes out. Put your palms to touch and hinge forward. Take a nice wide leg forward fold. Right hand is going to stay on the mat. Left arm is going to open up. Nice little spinal rotation. Gaze follows fingertips and switch it out. Other side. Just opening up right here. Nice. You'll feel a nice stretch through the inner thighs. Let's bring it back. Center. One more each way. Nice. Stretch through the inner thighs as well as a nice little spinal rotation. Opening up that low back, that posterior chain. Set it down. Other side. Nice work. Awesome job. From here, go ahead. Roll all the way up to the top. Shoulders out and back. Heels and toes out. Now you're gonna slide your back flat back. Pretend there's a wall behind you. Slide your back down. This is what we call second position. Tiny pulses in second position. Nice. And activate those legs. Pulse it. 8, 7, 6. You got it. 5, 4, 3. Hold low. Last one. Hold here. Pop those heels. Pop right and left. This is what we call relev option. To have your heel leave the ground, transfer the weight to the ball of your foot. Nice. You have four. Three, two, one. Go ahead. Plant those heels on the ground. Hold those legs nice and steady. Let's jab it out. Right, left, right, left. Keep that core nice and tight. Punch it out. Right here. Punch it, punch it, punch it. Punch it. Nice. Nice. 8, 7, 6. Stay low in those legs. Come on. 3, 2, 1. Stand up. I'm gonna go to the back of my mat. You're gonna keep that nice. Second position, you're gonna hinge forward. Walk out to a high plank. Jack your feet in or step them in. Give me a push up. Nice. Jack or step out. Walk back in. Stand up tall. Pulse for three, two, one. Stand up, hinge, walk out. This time I'm gonna step the feet in. I'm gonna give a push up. Step the feet back out. Walk it back in. Stand up. Slide that back on the wall. Pulse for 3, 2, 1. Hinge forward that combo. Move again. Right. Warming up. Step the feet in or jack them in. Give me the push up stepper, jack wide. Walk in. Stand up tall and Pulse. Pulse for 3, 2, 2. Last set. Right here. Last time through. Okay, Walk it out. Find that high plank stepper. Jack, give me a push up, Warm up that chest. Step it wide, walk it in, stand tall, sink it down. Pulse. 3, 2, 1. Bring it back to center. We're gonna hook and tap. Hook, hook, hook. It's like you're wrapping your hand around to land your knuckles right on the side of someone's face. As you flex your biceps, hook, hook, hook. Make sure you put something behind those punches. Make them big, make them powerful. You got 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Nice work. I hope you are nice and warm. We're gonna continue to warm up as we jump into a plank sequence to start this workout. Okay, so I'm gonna keep body weight. No dumbbells needed yet. I'm gonna show you. We're gonna move into a little plank series. Okay? So you're going to go back to that walk out. So you're going to hinge forward, walk out to a high plank. And you're going to punch right, punch left, and then you're going to walk back in, stand up tall. Okay? So we're going to go through that series of walk out, punch, punch. Okay? And then we're just going to move right from one move to the next. Flowing through this bar workout, adding some cardio. Kickboxing. Okay? All right, let's get started. You're going to walk out to a high plank in three, two. Let's go. So I'm going to hinge over. I'm going to walk out, find that high plank. I'm going to punch right, then I'm going to punch left, and then I'm going to walk back in. Stand up tall. Now, to modify, you simply walk out, drop to the knees, punch right, punch left, up to the toes, and then walk back in. So you get to choose a lot of ways to make this workout work for you. Okay? Punch right, punch left. We're going to activate and warm up that core right away. Core and shoulders right here. Walk it out. Punch right, punch left. Nice. You're gonna give me one more just like that. Now we're gonna hold it out, walk out. You're gonna hold those punches. Punch eight. Punch seven. Punch six. Punch five. You got it. Punch four. Punch three. Nice work. Punch two, Punch one. Yes. There it is. Nice. Now we're gonna go to push ups, option knees or toes. You're gonna give me a push up, step right foot outside, right hand, easy twist. Opening up those hips, step back, give me a push up. Nice. Step left foot outside, left hand, easy twist. So you're alternating one Push up. One ride runner lunge with a twist, opening those hips creating nice range of motion. Your option, drop to the knees for the push up. Pop to the toes. Step the foot outside the hand. Easy twist. Okay. A lot of options. You do you nice on that pushup. I think about elbows falling back towards the body. Not making a T with my elbows, but making an A. If you were looking at my body from the top. If you were taking an overhead view, my elbows would make an A, not a T. Nice. You're gonna do one more each way. Step it out. Nice. Wide runner lunge. Nice. Step it back one more time. Push up. Step it up. Wide runner lunge. Step it back. Okay, you ready to do a push up burnout? You're gonna drop your right knee to the mat. Option. Both knees can stay on the mat. I'm gonna try and keep this left leg kickstanded long, maybe even float it. You're gonna give me 10 push ups lower and push right here. It's a three point push up. You have 10. Let's go. Let's go for one. Two. Nice work. Three. You got this. Four. Keep that core tight. Five. Hip stays square to the mat. Nice. Six. You got it. Seven. Stay in it. Eight. Come on. Nine. One more. One more. And 10. Nice work. Awesome job. You're gonna roll over to the side. You're gonna plan. Forearm on the ground, shoulder stacked over elbow. Okay? We're gonna do a clamshell with a kick. So as I lift my hips, I open and I kick. I tap, I kick, I tap, I kick. Join when you're ready. Right here. Lift those hips up and kick. Drive through the heel. There's that kickboxing right? Boom. Come on. Drive through the heel. Let's go for 10. 10. You got it. 9. Stay with it. 8. You're gonna feel those glutes. They're gonna burn. They're gonna burn. You got this. Come on. Six. Woo. Five. Stay with me. Four. Four. Yes you can. Three. Nice work. Two and one. Awesome job. We're gonna go back to push ups that three point. Okay? This time my left knee is on the mat. My right leg goes long. Okay? Option to keep it lifted if you can. You're gonna give me those 10 push ups, okay? Lead with the chest. You're there in three. Two. Let's go. Go for one. Nice. Two. One rep at a time. Yes you can. Three. Awesome job. You can always take take this up to an incline to a chair. Nice work. That's five. Halfway. Come on. Five more. Yes you can that's six. Nice. Keep those hips square. Come on. Three more. That's eight. Nice work. That's nine. You're doing so good. One more. That's ten. Awesome job, you guys. Okay, roll it over. Clamshell kicks. Other side. Shoulder on top of elbow. As I lift my hips, I keep kick through this leg. Okay, let's do it. Here we go. Lift and kick. Lift and kick. Add some power to those glutes. Kick nice. Drive through the heel. Boom. Hello, obliques. Get them up nice and high. You ready? We go. Ten. Nice. Nine. You got this. Eight. Yes, you can. Seven. Come on. Six. You're so strong. Five. Finish it. Four. Three. Come on. Two. And one. Whoo. Hello, glutes. You feel that booty? Go ahead, grab a quick sip of water. We are moving on. We're gonna pick up those weights. Okay, let's add the weights. Quick sip. Grab your weights. Here we go. Moving up to a standing position. We're get into chair. So ankles and knees to touch if you can. You can always go a little wider. That's more comfortable for you. Palms are gonna face in. Squat curl. Push in. Down, up. Join. When you're ready. Take it. Down, up. Push out. Nice. So that upper body, I'm thinking biceps, shoulders. Nice. Right here. Down, push. Can you add a kick? Right here, Kick right. Challenge. That balance. Right here. Kick left. Nice. Down, up. Kick. There we go. Like I said, we're doing big movements today. Big movements. Putting it all together. Down, up. Kick. There it is. If that kick doesn't feel comfortable, just keep both feet on the ground. You do you your workout. Kick it right here. Nice. Push it. Woo. Find that balance. One more each way. Push it. Last one, last one. Down, up. Push it. Now, can you lift that right knee up so I'm balancing on my left leg? Soft bend in that standing leg. Like I said. Grab a chair if you need to. Palms go up towards the ceiling. This time, tiny pulses for those biceps. Nice long neck. Shoulders are the ears. Think about spreading your chest apart. There we go. Slightly opens up the shoulders, right? Opens everything up. Tiny pulses for those biceps right here. Up and up. Soft bend in that standing leg. You got it? Can you add that knee? Lift it, lift it. Hello, hip flexor. Hello, low abs. There they are, right there. For eight, seven, six. You got it. Five, four, three, two and one. From here, can you create length? Shoot that right leg straight back behind you. Okay? Keep those biceps turned on right here. Hold it here. Hold it here. Now can you push out? Create length. Pull the knee in as you pull the biceps back, push out. Elbows back. Knee in. Nice. Create length. Fingertips to heel, create length. Now pull it in. Find that balance and stability. Yes, you can. Come on, try it. Yes, you can. If you wobble, that's okay. That's okay. That's what it's about. You guys, nice work. This is a true balance exercise. Push out. After I take out my shakes. Here we go. You're gonna give me two more. Two more. Push out. Find that balance, stability. The farther you extend away, the harder it is. Right? Reach. There it is. Now I found my balance. Now we got to do one more. One more. Yes, you can. Reach out. Pull it in. Step that right leg back to lunge. Find a nice lunge position. Okay, 90. 90. I'm gonna drop that back knee to the ground. Right here. Tiny pulses. Tiny pulses. We all need to challenge our balance and coordination, right? Whoo. So good for us to find that challenge. Tiny pulses right here. Pulse eight. Seven, six. You got it. Five. Hold low. In four. Three, Two. Hold it here. Hold that nice low lunge. Drop that back knee to the ground. Can you lift that front heel? Lift and lower. Just that front heel lifts. There it is. Eight. You got it. Seven. Isometric hold. Legs should be fiery. Come on. Five. Right here. Four. Nice work. Three. Full range lunge in two. And one. Lower that heel. Give me a lunge, a punch, a lunge, a punch. Right knee down. Right hand punch. Right knee down. Right hand punch. Right here. Get those weights up. Boom. Get them up. Boom. Block it. Punch it, block it, punch it, block it. Woo. You got it. We go for eight. Come on. Seven. Yes, you can. Six. Stay with it. Five. Legs on fire. Come on. Four. Stay in it. Three. You got it. Two. And one. You're going to step nice and wide. Second position. Heels and toes out. Slide that back down the wall. Weight to the hips. Right here, here. Tiny pulses down. Nice. Right here. We're gonna burn out the legs. Then we're gonna get a little cardio burst. Come on, you got this. Give me eight. Seven. Six. Get low. Five. Four. Three. Two. Hold those legs. Palms face me. Drop. Pull them together. Think about pulling your pinkies together. It's a chest slide. Down, up. I never come all the way up to standing. There's constant tension on those legs. Nice. Squeeze your chest as you pull your pinkies together. Down. Squeeze, down, squeeze. You got it. Yes, you can. Right here. Down, squeeze. Down. Whoo. Come on. You got four. Awesome. Three. Hold it high. Two. And hold it here. Drop those legs. Pull those arms and hold the legs, just the arms. Elbow block. Block it, block it. You're blocking punches that are coming at you right here. Block it, block it. How low can you get in those legs? Block it, block it. You got eight. Seven, six. Come on. Five. Four. Three. Two, one. You ready to get into some cardio? Give those legs a quick shake. Drop it low. Looks like this. Punch it. Punch it. Punch it. Come on, punch it. Hold those legs low. Come on, twist through that core. You got it. Knock it out. Right here. Get low in the legs. Jab it out. Time to raise that heart rate. Right here. Let's go. You got 10, nine, eight. You got this. Seven. Six. Stay with it. Come on. Four. Three, two and one. Here we go. Punch down, punch up, punch down, punch up. Pull those inner thighs together. Step side, center, wide, narrow, wide, narrow. Option A, stay here. Option B. Hop, hop, down. Hop, hop down. Two hops at the top if you got it. Two hops at the top if you've got it. Choose your level. Go there. Come on, pick up that intensity. Right here. Let's go. You got five, four. Come on. Three. Stand it tall. In two. Come on. One. Jump the rope. Biceps, right here. Jump your rope. Jump your rope. Little boxer shuffle. Boxer shuffle. Catch your breath. We're gonna move on, okay? Jab, cross, knee. Set it up right here. Turn to the side. Okay. Right arm jab, Left arm cross. Pull that right knee. It looks like this. We'll go slow. Jab, cross, back knee. Punch, punch, back, knee. One, two, two, three, four. One more slow, and then we speed it up. One, two, three, four. Punch, cross, hook, knee. Punch, cross, hook, knee. One, two, three, four. Come on. There it is. Hello. There's those cardio kickboxing bursts I was talking about. Add that energy. Let's go. Let's go. I'm here to push you. Come on. Let's see what you got today. Whoo. You got five, four, three, two, one. Jump that rope. Turn that rope. Shuffle it out right here. Same thing. Other side. Whoo. Get your breath. You got this. Here we go. Set it up. We go slow in three, two. Let's go. Jab, cross, up knee. Jab, cross, up knee. One, two, three. One more slow. One, two, three. Let's go. Tempo. Jab, cross, hook, knee. Jab, cross, hoop, knee. Come on, you got this. 1, 2, 3, 4. 1, 2, 3, four. Nice. There it is right here. Add some power, add some intensity. Can always drop those dumbbells. You got this. Yes, you do. Let's go. Come on. Finish it right here. You got 5, 4, 3, 2, and out. Walk it off. Walk it off. Let's grab water. Nice job, you guys. You made it through cardio kickboxing, verse number one. All right, grab some water. Nice work. Okay, we're moving on that squat curl. Okay, we're gonna repeat it. Ready? Find that nice chair position. Position. Okay. Squat curl. Push down. Take it. Squat, curl, punch. Nice work. Down, up. Push it. You got it. You got it. Down, up, and push. Nice work. Can you add those kicks if you want them? Add the kick right here. Let that heart rate come down. Nice. You got it. You got it. Down, up. Push it. And in. Down, up. Push it. And in. Nice work. All the way down. One more each way. Down, up. Punch out. Last one, last one. Down, up. Kick out. Now, can you keep that left leg high? Palms go up. Tiny pulses for those biceps right here. You got it. Keep a soft bend in that standing leg. Tiny pulses. Let's go. Right here. Can you add that knee lift? Up and up. You got it. Up and up right here. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Nice work. Now you go that balance from here. Can you kick that leg back behind you? Nice work. Those. Farther those weights get away from your body, the harder it's going to be. So we're going to reach out, and then we're gonna pull in. Nice. You're gonna reach out. This is my better side. Nice. You're gonna pull in. We all have one side that seems a little bit more stable, maybe stronger than the other side, or maybe not. That's why you gotta work both sides equally. Right? Do your best. Forget the rest. Grab a chair if you need to. Beautiful thing is these workouts are meant for you to come back to, for you to do it again. Because you're gonna get better and stronger each time you do it right. That's the beautiful thing. Come back and do this again. Nice. You're gonna give me two more. Reach out. Pull in. Come on, give me one more. Yes, you can. Reach out. Create that length. Pull it in. Now step that left leg back. Find that nice lunge position. Tiny pulses down in lunge. You got it. Tiny pulses right here. Feel that fire in those legs. You got eight, seven, six. Hold low. And five, four, three, two. Hold it here. Can you lift that front heel up and down? Find that balance. There you go, right here. Pop it and drop it. You go eight. Nice work. Seven. Stay low in those legs. Six. Five. Lunge and punch in four. Nice. Three and two and one right here. So I lunge and punch. Lunge. And punch. Lunge, punch down. Keep that core nice and tight. You got it. Push it. Drop it. Push it. Drop it. Push it. Nice twisting through that core. Let's go. Right here. Give me eight. Nice. Seven. Stay with it. Six. You got this. Five. Almost there. Four. Three. Come on. Two and one. Step it up. Second position. Again, right here. Slide that back down that wall. Tiny pulses right here. Pulse it. Pulse it. You got it. Nice work. Keep that core nice and tight. Right here. Pulse you go. Eight. Seven, six. Hold it low. Five. Back to jabs in four. Three, two. Here we go. Jab it. Hup, hup. You ready to repeat that cardio sequence? Yep. We're going to do it again. Do it again. You're going to do it better this time. Second time, at it. Punch it out. Stay low in those legs. Come on, knock it out. Knock it out. Right here. You got this. Punch. Eight. Seven, six. You got it. Five. Four. Three, two and one. Take it down. Up, down, up. Wide at the bottom. Narrow at the top. Wide, narrow. Option A, stay here. Option B, hook. Up, down, up, up. Two hops at the top. If you got it, you do your best. Come on. Forget the rest. Gonna raise that heart rate right here. Second time through that cardio sequence. Yes, you can. Nice. You did it. Now you do it better. Right here. You got four. Three, two. Come on. Last one. Jump that rope. Hold those weights at your side. Biceps, turn them on. Little boxer shuffle or rope jump, whatever you want to call it. Nice work. All right, turn to the side. We're going to set it up. Jab, cross, up, knee. We go slow. In three, two. Slow. Take it. One, two, three, four. One, two, three, Four. One, two, three. Last one, slow. One, two. Let's speed it up. Right here. One, two, three. Hup. One, two, three, 4. Jab, cross, jab, cross, up knee. Come on, come on. You know how to do it. You got this. Make that mind a muscle connection. Knock it out. Doesn't matter what you look like. You're at home. No one cares. You're moving. You're getting stronger. Your heart, it's getting stronger. Cardiovascular endurance right here. Come on. Five, four, three, two. Jump that rope. Nice work. All right, one more time. Other side. Ready to do this thing? Your water break is coming. It comes after this. Okay, settle in. Take it slow. In three, two. Take it slow, take it slow. Jab, cross, up, pull. Jab, cross, up, pull. 1, 2, 3. One more slow. 1, 2, 3. Let's take it fast. 1, 2, 3, 4. 1, 2, 3, four. Jab cross. Come on. Right here. Yes, you can. All you got. Finish that cardio Burst. Arms on fire. These three pound weights, oh, they feel like bricks. You got this. Come on. Stay in it. Right here. Yes, you can. Whoo. Finish it. Yes. Give me five. Four, Three, two, One. Nice work. Take a break. Set those weights down. Let's grab some water, you guys. Water break. All right, you guys, nice little water break. Come on. You got five minutes with me. Five more minutes. Yes, you can. Okay, pick those weights back up. We're going to go back to that nice water. A wide stance, but this time your toes are going to stay facing me. We're going to sit back into a lateral squat. Okay? So you're going to go side to side. Let's just start here. Push. Side, center, side, center, side, center. Now drop those arms down long in front of you. Drop them right here. Side, center. Now, can you add a fly? Center fly. Squeeze that back. Think about pulling your shoulder blades together. It's a lateral squat with a back fly. Nice, slightly hinged over. You got it. Pull those shoulder blades together. 8. You got it. 7. Stay with it. 6. Awesome job. 5. Nice work. 4. 3. Feel that fire for two and one. Nice work. You're gonna hold over here. Hold over here. To the side, right here. Can you sit low in this leg? Now pop that heel right here. Pop it, drop it. Punch it center. Pop, drop, punch. Pop, drop, punch. Pop, drop, punch. You got eight. Seven. You feel that fire in that leg? Six. Come on. Five. Yes, you can. Four. Three. Nice. Two and one. Bring it back to center. Bob and weave. So bob and weave. We're gonna do a little bob and weave. Tap, tap. Just take those weights right to your half. Tap side to side. Nice. Just dodging those punches. Little bobbin weave. Feels good to shake it out. You got four, three, two and one. Sit Nice. Back into those squats. You're gonna go over to this side this time. Sit low in this leg right here. Pop the heel. Drop it. Punch it. Pop, drop, punch. Come on, let's go, you guys. Yes, you can. How low can you get for eight? You got this. Seven. Nice work. Six. Let's finish it. Five. Four. Come on. Three, Two and one. Bob and weave. Nice work. Just tap it out side to side. Shake out those legs. Should feel good. Okay, I'm gonna give you one more quick, quick cardio burst. You got this in you? I think you do. Walk those feet in. Walk them in, walk them in, walk them in. Nice. You're gonna find that nice little stance. We're gonna go punch, high, punch middle, punch low. Punch high. Punch, middle. Punch low. Punch high. Punch middle, punch low. Hup, hup. Head, head, down, down. Let's go. Head, body, legs. Head, body, legs. Not like you ever punch anyone in the legs, you know, but just in case you want to practice. Here you go. Up, up, down, down. High, middle, down. Let's go. Five. Whoo. Four. Whoo. Three. You got it. Two. Stay with it. Last one. Nice work. Nice work. You ready? Front kicks. Drive that heel. Pull it, pull it. Squeeze your back. Pull down. Palms are up towards the ceiling. Pull. Pull as you drive through the heel. Pull those elbows back. Back, back. Front kick. Back squeeze. Front kick. Back squeeze. Let's go. You're down on the mat after this. You got it. 8. 7. Come on. 6. All you got. 5. Hang in it. 4. Nice work. 3. 2. And last one. Awesome job. Let's go. Down to the mat. If you need to hit, pause for a second, catch your heart rate. Go ahead, do that. Otherwise, down to the mat. We're gonna hit those triceps. Arms are gonna go overhead. Glute bridges. Lift the hips as I lower. Bend, extend, and push. Bend, push, bend, push. Hover, push. Hover the dumbbells right by my chum, my temple, side of the head. Hover the hips just off the mat. Keep that pelvic floor, that anterior pelvic tilt. Think about sh. Shifting your hips up towards the ceiling. Shift and push. Nice drive. Keep those knees right in line with your hips. Don't let those knees fall open. You got this. Drive and push. Come on. Squeeze those glutes and hamstrings right here. Let's go. Give me eight. You got it. Seven. Stay with it. Six. Awesome job. Five. Nice. Four. Three. Hold it high. In two. And hold it high. Just hold those hips. Option A, you're gonna stay here. Option B, walk those heels nice and close to your butt, okay? You want them nice and close. Keep those hips lifted. Hold it here. Transfer the weight to toes to heels. Toe to heel. Toe to heel. You got it. Toe to heel. Give me four. Hold the toes in. Three. Yes, you can. Two. And hold the toes. Lift the hips as high as you can. Do you see my leg shaking? That's totally normal. Embrace that. Shake, you guys. Embrace it. Squeeze that booty. Come on, get onto those toes. Keep those knees right in line with your hip. You're here for 10. Nine. Eight. You got it. Seven. Yes, you can. Six. Stay with it. Five. Four. Three. Two. And one. Lower those hips down. Bring the arms. Goal post. At your side. Okay. Spread the chest apart. Weights are right in line with my chest. Tiny lift my neck and shoulders up. Tiny presses, tiny presses as I press the weights up. Tiny crunch. Upper abs and chest. Upper abs and chest. Right here. Crunch, crunch. You got it. Crunch it, crunch it. Come on. Eight. Seven. Six. Five. You got it. Four. Three. Hold high. And two. One. Hold it high. Hold it high. Right here. Gonna hold it in. Now you're gonna jab it out. Jab, jab, jab. Reach. Hand to knee. Punch it. Punch for those knees. Can you get to those knees? Punch it. Punch those knees. Let's go. Come on. Yes, you can. Keep those upper abs turned on right here. You got it. 10. Nice. 9. What if I said this was it? All you got? We're almost there. Let's go. Hang in it. Right here. Final five. Four, Three, two, and one. Nice work. All we're gonna do is finish with one hollow rock hold so neck and shoulders can be on the neck or on the mat. You're gonna extend your legs away from your body. Option A, hold here. Option B. Okay, legs can stay bent and you can just lift your neck and shoulders up. Right here. Hollow rock, can you reach those hands out away from you? Now flip your palms down towards the ground. Hold here. Option A, Option B. Tiny pulses down. Pulse down. This is it. Final 10. 9. 8. Yes, you can. Come on. 6. 5, 4, 3, 2. And 1. Awesome job, you guys. Set those weights off to the side. So proud of you. You definitely knocked out this bar kickboxing workout. Give me a nice long body stretch. Arms go long, legs go long. Creating length from fingertips to toes. Big inhale, big exhale. Oh, that feels so good. You guys rocked it. I am so, so proud of you. Nice work. You're gonna pull that right knee towards your chest. Give it a nice gentle squeeze, and then take that right knee and pull it slightly out towards your right armpit. Just opening up through that hip flexor. Awesome job. Way to go. So proud of you. Bring it back to center. Send the right toes long. Option to climb up the leg, reaching for that Calfston ankle. Roll out the wrist or roll out the ankle. Sorry. Roll out the ankle, point the toe, flex the foot, point the toes, toe flex the foot. Should feel so good to stretch this out. Nice work. Awesome job. From here, you're gently just going to guide that leg across your body, taking a nice final twist, keeping your shoulders connected to the mat. Oh, awesome job, you guys. I am so proud of you. Such a fun combination workout. Bring it back to center. Pull that left knee in, give it a nice gentle squeeze, and then pull it slightly open towards your left armpit. Opening through that hip really knocked it out. You're going to feel that in your upper body tomorrow, especially if you had weights in a different way. Right? Those punches, that core rotation, bring it back to center. Straighten through that left leg option. Point the toe, reach for that calf, chin, ankle. Point the toe, flex the foot. Point and flex. Go ahead. Option to roll out that ankle. That should feel really good, too. Nice. Oh, work. Awesome job. You're gently going to guide that leg across. Same thing. Cross the body. Try to keep both shoulders still connected to the mat. Nice work. Bring it back to center. Cross your ankles. Go ahead. Roll yourself up to a seated position. You're going to come here to a nice seated position. We're actually going to go onto our knees. Let's go ahead onto our knees. We're going to take a nice dancer stretch in typical barre formation. Take your right hand, set it on the ground, and give me a big reach up. Pushing your hips towards me. Opening up through the front side of the body. Those quads, the core. Big reach overhead. Nice. We're doing the same thing. Other side. Set that left arm down. Right arm goes up overhead. Big open through the quads and the core. Nice work. Bring it down. Back to center. Awesome job. I am so proud of you guys. Thank you so much for going through this bar boxing workout with me. I hope you loved it, and if you did, there are more of my workouts right here on this page. I hope you check them out and I'd love to sweat with you again really soon. Have an awesome day.