40-Minute Strength Circuits + Cardio Kickboxing Workout (Cardio + Strength)

Hi, I'm Lindsay Baumgren of Nourish Movelove and this is your 30 minute strength circuits paired with cardio kickboxing. This is going to be a fun and sweaty workout. And I have the awesome Rachel. She is joining us and going to show some low impact modifications so you can follow along with her. There will be options for everyone. All you're going to need is a set of dumbbells. We have 15 and 120 pound for some exercises and then we're going to go bodyweight cardio kickboxing. It looks like this. You have two strength circuits. We focus first on the legs. Second circuit is all about the arms. You have three strength training exercises. You're gonna do them for 40 seconds of work, followed by 20 seconds of rest. Times two sets. After you knocked out that strength circuit, you're gonna go right into a cardio kickboxing circuit focused on the lower body. Then we're gonna hit the upper body and go right into cardio kickboxing on the upper body. It's gonna round out to be a quick and dirty, 30 minute sweaty workout, hitting everything from head to toe and definitely raising your heart rate. Are you ready, Rachel? Let's go. Let's get this party started. Kickboxing is such a fun workout. You guys, those days where you need a little extra motivation, like I do right now, first trimester, we definitely need some extra motivation, right? Ok. Kickboxing is fun. Good for our mind, good for our muscles. We're just gonna get. Let's just start. Let's start with the speed bag right here. We're gonna start our warmup right here. Arms are up. Little bounce side to side. Get those shoulders warm. Get those arms moving. Get that blood pumping right here. Just speed bag it out. There you go. Nice. Get those arms up. We're gonna raise that heart rate. Take it at your pace. Your tempo. Go for 10. 9, 8. You got it. 7. Hit that speed big. Let's go. 5, 4, 3, 2, 1. Give me a squat with two jabs. Looks like this. Squat, jab, jab, squat, jab, jab, squat, jab, jab. Keep that core nice and tight. Throw those punches from your backside. Yes. Jab, jab, Kickboxing always makes me soar in a new way. Right? Gotta brace that core. Knock it out. Go. 4, 3, 2. Last one. Nice work. Now we're gonna travel laterally, so lateral hop, jab, lateral hop, cross body, lateral hop, cross body, lateral hop, crossbody. We're gonna move in all planks today. Getting you guys Just. We're just getting right into it today. Boom. We're gonna knock out this workout. Getting nice and warm. Just starting to move, ready to train in all planes. Nice. Right here. Go four. Nice. Go. Three, two, and one. Let's go for a front kick. So just kick it, kick it. I'm sitting back, increasing space from rib cage to hips. Hinge back, brace that core. It can be low down here. You can take it up and bring those kicks up. You decide. Let's go for it. Go 10. Go 9. Take your kicks to the back. In 5, 4, 3, 2. Kick back, kick back, kick back, kick back. I'm hinge forward, pushing that heel. Drive it, drive it. Kick that car door shut. Push it. Push it. Go 8. Go 7. Go 6. 5, 4. Going into lunges in two and one. Right foot forward, left foot back. Sit down, find a nice loaded lunge. Tuck that tailbone under you and just hold. Hold it here. Tiny pulses down. Pulse it. There you go. Pulse 4. Pulse 3. Pulse 2. Pulse 1. Big reach up side body stretch. Legs are feeling it though, right? Nice work. Awesome job. Take your hands to the ground inside your right foot. Nice, low runner's lunge. Right here. Opening up the hips. Right? And open up the hips. Take that right arm. Gaze follows fingertips. Take some shoulder sweeps to the back right here. Open up the shoulders. Open up the chest. Open up the hips for 3, 2, 1. Step back. Find a nice high plank, shoulder stacked over wrist. From your toes or from your knees, you decide. Hold it here. Drive your knees towards your chest. Slower. Faster. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Left foot outside left hand. Easy. Twist gauge follows fingertips. Go ahead. Shoulder sweeps to the back. Sweep it out, sweep it out. Go, four. Go, three. Go, two. Go one. Now you're going to walk this left foot in. You're going to walk your back right foot in. Find that nice, slow lunge. Tuck that tailbone. Tiny pulses down right here for four. Three, two, one. Take a nice reach over side body. Reach, reach, reach, reach, reach. And stretch. Nice. Bring it back to center. Step it in. Peter Sarens or nice stance right here. Brace that core. Just jab it out. Jack. 7. Go 8. Go, 7. Go 6. Switch to hooks in 3, 2, 1. Hook it. Hook, hook, hook. Flex that bicep. Let's go. Hook it, hook it, hook it. Brace that core for eight. Seven, six. You got it. Five, four, three, two. Let's jack it. Jack it. Jack it. Jack it. Option taps or jacks. You got it. 10, 9, 8, 7. Hold that base. Nice and wide. In 4, 3, 2, 1. Toes face me or slightly out. Let's sit side, center, side, center. Bend or pushing off this outer glute right here. Rib cage to thigh. Push off back to center. Use those outer glutes to stand you tall. 4. Nice work. 3. Awesome job. 2 and 1. Walk it in, walk it in. Here we go. Boxer shuffle. Jump that rope. Jump rope. Jump rope right here. Nice work. Jump rope. Woo. Speed bag, speed bag. Hands are up. Let's go. Speed bag, speed bag. 8, 7, 6, 5, 4. 3, 2 and 1. You warm, Rach? Warm. Woo. Let's get this party started. That was one way to jump in. Now I'm ready. Now I'm ready. I needed a little bit of motivation coming in and now I am coming at you. When you. We are ready to go. Leg circuit is your first circuit. We are all about the legs. You have three lower body exercises. You're going to do them for 40 seconds of work, 20 seconds of rest using your dumbbells. We're going to start with one dumbbell. Try and go heavy if you can. We got 20 pounders, the average. Okay, here we go. Hinge swing. Let's start with the dumbbell in our right hand. Okay, you're going to give me a hinge swing, squat thruster. So it looks like this. Hips back to the shoulder. Squat thruster. So loading the weight on one side of the body, we'll do the left side the next time. So really you're focusing just on one side of the body, other side the next time. Right. Okay. 40 seconds on 20 seconds off. You ready? Hinge swing, squat thruster. You can always do this with two dumbbells if you want, or one dumbbell right here in that right hand. It's going to go between my legs in three, two. Let's go. Hips, back. Drive that dumbbell. Shoulder height, squat push. Hamstrings, glutes, quads, glutes, hamstrings, glutes, quads, glutes. Long arm to the shoulder, down. Power overhead. The power that moves the dumbbells always coming from my legs right here. Knees track out towards my pinky toes. Hips and glutes, quads. You're getting it all. Back of the body, front of the body. Nice work raising that heart rate. 10 seconds here. Let's go. Keep moving. You got it. Nice work. Stay in it. Final four. Three, two. Last one. Big push. Nice work. I'm gonna keep one dumbbell. You could always do this with two. We're gonna hold it the long way. You're gonna give me one deadlift, one lateral lunge. Over to the right. We're just gonna lunge to the right. Okay. Just gonna lunge to the right. One deadlift, one lunge. We go there. Nice narrow stance in three, two. Let's go. Hips back up. Step to the side. Drive off. Hips back. Nice. We're getting a nice mix here. Both that first move and the second move hitting our posterior chain back, side of the body, and anterior chain front side. Right. Let's talk about the muscles we're working. We got hamstrings and glutes. Drive through the heel, stand tall. Glutes and quads. Nice. Always driving through that heel to stand you tall. Right here on the deadlift, initiate with the hip hinge. Drive through the heels. Nice. Thinking about bringing my pelvis underneath my rib cage as I stand tall and then driving off that bent knee. You got it. 3, 2. Give me one more lateral lunge. You're up. Rest. Nice. Last one. I'm going to drop down to a lighter weight. Whoa, it's going to get. Get spicy. We'll go right leg forward, left leg back. You're gonna find a half kneeling position. Rachel's gonna do it from a squat position. If that feels better for you, you are going to take this dumbbell. You're gonna hover in a low lunge, push out, and hold for three, two, one. Reset. We go in three, two, one. Here we go. Hover for three, two, one. Bring it in. Reset, hover for three, two, one. Ooh, it's spicy, right? You didn't know it was gonna burn so much. This little lunge hover's got a lot of spice. Come on, hover that back knee. Push that dumbbell out. You got it. This is called distal core strength. Hello, glutes. Hello, core. Pushing, weight, pushing your arms. The farther your arms extend away from your body, the harder your core has to work. Right here. Add a dumbbell. Oh, yeah, get spicy. Ten seconds, guys. Ten seconds. Let's go. Finish it. Hold it here for five. Four, three, two. You're out. Holy bananas. That's one way to start. Repeat it. Repeat it. Those are your three moves, dumbbell. Left hand hinge, swing, squat thruster. You got 10 seconds. Soak it in. Hinge, swing, squat, thruster on the left. Deadlift. Lateral lunge on the left. We go in three, two. Let's roll. Hinge, swing, squat thruster. Arms long, the shoulder. Squat and push. Hips, Glutes. Nice. Push. Hamstring, hips and glutes. Quads, top of the Thighs and glutes. Hip dominant. Knee dominant. That means we strengthen the muscles around our hip joint. Strengthen the muscles around our knee joint right there. Getting it all. You got it. Nice work. Stay with it. Lower body strength training. Also going to raise that heart rate a bit right here. 10 seconds, guys. Stay with me. You got this. Come on. Final five. Four, three, two, and one. One. Deadlift One. Lateral lunge. We're gonna go to our left this time, okay? Find that nice, narrow stance. I like to kick my butt right there. I'm gonna initiate hip hinge, and then we're gonna step laterally to the left again. More hamstrings, glutes, hips, quads. You're getting it all right here. In three, two. Let's go. Hip hinge, lateral lunge. Nice. Drive off that bent knee to stand you back up. Really push off those outer glutes right there. Getting hamstrings, glutes, glutes, and quads. Think of it as a single leg squat on the left. Really power up off that outer glute to stand you tall. You got it. Nice work, team. Awesome job. Hips back, hips down. Awesome. If we were going to choose three lower body movements, we're going to hit multiple muscle groups. These are big, complex lower body moves right here. You got it. Staying at five seconds. Come on, you're in it for three, two, and one. I'm going back to my lighter dumbbell. Oh, it's that lunge hold. Start to get spicy. But, you guys, this is it. Lower body strength, and you're out. Then we go cardio kickboxing. Talk about heart rate. Okay, Rachel's got a squat. I got a low lunge. Hold distal core. You're pushing that dumbbell out away from your body. In three, two. Let's go. Lift and hold. Hold for three, two, one. Reset. Lift and hold. Hold for 3, 2, 1. Nice. I'm driving through that front heel to lift me up. Hold it for 3, 2, 1. You got to breathe through it. Nice work. Come on. Hold. Push for 3, 2, 1. Your core braces you. It supports you. Let's go. Strong core, strong legs. Three, two, one. You're halfway team. Come on. Stick with it. Stick with it. Hold for three, two, one. You got it. Dig deep. Keep moving. Right here. Hold for three, two. What would it look like if I said 10 more seconds? Hold for three, two. You got one more, and it's five seconds. It's right here. It's five, four, three, two. You're out. Just shut your eyes and get through it. Holy Bananas. That is lower body circuit. Grab some water. Moving on. Kickboxing. Bringing a dumbbell into kickboxing. I know this is spicy right here. First move, side kick on the right. Dumbbell pickup. So it looks like this. I do a squat dumbbell pickup. Pick up with my left hand, set it down, pivot. Left toes, face, hips out here as I perform a sidekick on the right. Shuffle back, dumbbell, pick up, set down, pivot, side kick, back to center. Shuffle, pick up, set down, pivot. Really important that these toes follow these hips as I kick. Side, right there. Keep those knees safe. Here we go. Can you pick it up? Down. Set it down, pivot, side kick. Here we go. Shuffle, pick up, set down, pivot, side kick, center shuffle, pick up, set down, pivot, side kick. You can stay at this tempo right here. Option. You can speed it up with me on this next rep. Right here. Here we go. Shuffle, pick up, set down. Sidekick. Shuffle, pick up, set down, side kick. You're going right inside, Sidekick. Or you can stay with that slower tempo. You decide. Pick it up. Set it down. Kick it. Nice. Pick it up. Set it down. Kick it. Pick it up. Set it down. Come on, kick it. Drive your heel. Woo. Drive through those glutes. Come on, come on. You got it. Your pace, your tempo. Keep moving. 10 more seconds here. 10 more seconds here. Come on. Drive through those big glutes. Drive through those big glutes for five, four, three, two, and one. Nice work. You're gonna pick up your dumbbell. Pick it up right here. Right leg, rear kick. And then you're gonna push out. So right leg, rear kick. Hold the staggered stance. Push the dumbbell out. Rear kick. Hinge and push some slightly hinging back. Push it out. Rear kick. Push it out. More distal core. Rear kick. Push it out. Rear kick. Stay here or pick up your tempo in three, two. Rear kick. Push. Rear kick. Push. Rear kick. Push. You got it. Rear kick. Whoo. Ha. Kickboxing on steroids. Right here. That's what this is. Boom. Let's go. Boom. Come on, come on. Ten more seconds. You got it. Stay with it. Right here. Final 5, 4, 3, 2, 1. Ready. Set your dumbbells down. Bob and weave, bob and weave. We go. Nice. Red squat. Tap the toe, tap the toe. Bob and weave, bob and weave. There we go. You got it. Catch your breath, catch your breath. Go. Eight, seven. Next move is spicy, guys. Getting you ready? Last three, two, one. Bodyweight only. Lunge, lunge. Front kick. Let's start. Right leg back, left leg forward. So I go lunge. Lunge. Front kick, lunge, lunge. Right into a front kick. Right back lunge. Front kick, lunge, lunge. Front kick, lunge, lunge. Step it or jump it. Option A, say this tempo. Option B, speed it up. Here we go. Lunge. Front kick, lunge, lunge. Front kick, lunge, lunge. Front kick. Let's go. Lunge. Woo. Come on. Lunge, lunge. Boom. Lunge, lunge. Land it. Let's go. Woo. 10 seconds. Here. Come on, come on. You got it, team. Lunge, lunge. Five, four, three, two. You're out. Jump your rope. Jump your rope. We're gonna go side kick, dumbbell pickup. Side kick, dumbbell pickup. Get that weight. Set it up, set it up, set it up. Here we go. Quick water break. Okay, let's start slow. Right here. Pick up the dumbbell. With my right hand. Pick it up, set it down. Pivot, toes, follow hips. Sidekick, shuffle back. Pick it up, set it down. Pivot, side kick. Here we go. Pick it up, set it down. Pivot, side kick. Back to back. Pick it up, set it down. Pivot, side kick. Option A. Stay right here. Last one. Slow for me. Pick it up if you want. Here we go. Pick it up. Side kick. Pick it up. Come on. Right into that sidekick, shuffle back. Pick it up and kick. Shuffle back. Pick it up and kick. Shuffle back. Come on, pick it up. Let's go. Kick it. Nice work, team. Keep moving. Your pace, your tempo. Just keep moving. Just keep moving. Boom. Come on. 10 seconds. 10 seconds. Here. Whoo. It's getting spicy. 5, 4, 3, 2. You're out. Whoo. Rear kick, front press, Rear kick, front press. Ready, Rachel, Left leg kick, front press. In three, two. Let's go. Rear kick, front press, Rear kick, Front press, rear kick. Right into tempo. Pace. You know what you're doing. Get after it. Right here. Rear kick, front press. Rear kick, front press. Come on. Boom. Cardio kickboxing with weights. Hello. High intensity interval training right here. Come on. You got it. Kick it. Push it. Go. 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2, 1. Whoo. Dumbbells down. Dumbbells down. Popping, weave, bob and weave. Tap it, tap it. Good news. You don't got to do lunge. Lunge one. Kick again. You're out of it. Okay, we got core move, side plank with a kick. 30 seconds per side and you're out of legs. 3, 2, 1. I gotta grab a sweat towel because it's so stinking sweaty. Here we go. Forearm on the ground. Inside knee. Down. Crunch it, kick it, crunch it. Kick it. 30 second starts in three, two. Let's go, let's go. Right here. Crunch it, kick it, crunch it, kick it. Driving through this glute, this hip, this oblique, right? What's working here? These glutes, these glutes, these obliques, these. These obliques. It's all working. Rachel's crushing it. And she's got 10 seconds. In, out. You got it. Final five, four, three, two, one. Right up and over. Other side. Finish it off. Lower body circuit right here. Finish it, guys. Finish it. Three, two. Lift those hips. Crunch it, kick it, crunch it, kick it. Come on, you got this. I know. Those glutes are on fire. That's why we're finishing right here. Finish it. So stinking strong. That's what you are. Yes, you are. Come on, come on. You can do anything for 30 seconds. 10, 9, 8, 7, 6. Final 5, 4, 3, 2, and 1. Holy bananas. Circuit one. Get in the books. Grab your water, folks. Grab your water. We go upper body. Ah. All right, upper body, upper body. You got three upper body strength exercises. We're actually going to split some of them into 20 second moves. Okay? We're going to hit it all back to 4,020s. You are giving me 20 seconds of reverse grip rows. So you hinge over, palm fit me row for sure. 20 seconds right here. And then you're coming right up into half curls. Halfway up, all the way down, halfway up, all the way down. It's only 20 seconds. We're putting back and biceps together because they work together. And then guess what we're going to put together next. You can think about it. All right, 20 seconds on the reverse grip row. 20 seconds on the half bicep curls. Are you in, Rachel? She's got her weights left. Roll, hinge it over palm. Face me. Dumbbells are close to the body. Load through the hips. Reverse grip row in three, two. Let's go, let's go. Pull the elbows up lower with control. Pull them up lower with control. Think about not letting those dumbbells touch at the bottom, keeping constant tension on that back. You got it? Come on. 10 seconds here, then you're right into half curls. 20 seconds is gonna go so stinking fast. Go for strength. 3, 2, 1. Stand up, half curls. Halfway up, all the way down, halfway up, all the way down. It's 20 seconds. Yes, you can. Come on, stay in it. Halfway up, all the way down. 10 seconds, guys. Finish it. Let's go. So strong. That's what you are. Final four. Three, two, one. Whoo. Guess what? We pair next chest, shoulders, triceps. 20 seconds of push ups. You can do them on or off your dumbbells. 20 seconds, we'll face you. Kneeling, shoulder press. Rachel's gonna give you a standing shoulder press. I'm gonna give you kneeling. 20 seconds of push ups. 20 seconds of shoulders. We go in three, two. Let's go. 20 seconds. Come on. Nice work. Elbows fall back towards the body. You can do this from your knees or from your toes. You're leading with your chest. Big exhale pushes you up. Nice strong body. 10 seconds left, guys. You're already there. Halfway. Come on. 5, 4, 3, 2, and 1. Shoulders. I'm going kneeling. I'm gonna alternate with my shoulders. Always so spicy after this one. And you realize how much you use your legs. 10 seconds. Here. Shoulder presses. Double them up or single them out. Grit your teeth, close your eyes. 4, 3, 2, and 1. Gets me every stinking time. On your back. Side. Skull crushers. 40 seconds of just. Triceps. Skull crushers. Whoo. We are in this, you guys. This is something. Here we go. On your back. Side legs are bending 90 degrees. Arms overhead. Bending at the elbows in three, two. Let's go. 40 seconds. Bend. Extend. All the way down, all the way up. 40 seconds. Just focusing on the back of the arm. That's the tricep muscle, right? Isolate it right here. Down and up. You got it. Come on. These weights should start to feel heavy in those last 10 seconds. I'll let you know when that is. You're halfway. You're at 20 seconds. Come on. Just keep moving. Just keep moving. Think about low, lowering those dumbbells right to where your temples are. Big exhale helps you push them back overhead. They heavy? They should. You're in the final. 8. 7. Let's go. Finish it. 5, 4, 3, 2, 1. Those last couple reps should be challenging. That means you chose the right weight. You ready to Repeat it, Rachel? 20 seconds. Reverse grip rows. 20 seconds. Half curls. This time. You go all the way up, halfway down. All the way up, halfway down. Yes. Let's finish it, guys. Arms. Second time through it. This is it. We go in three, two. Let's go. Reverse grip rows. 20 seconds. Right here. Back and biceps. Put them together. Come on. Row. Right here. Think about pinching those shoulder blades together, pulling right to where the elbows meet that rib cage. Control it. Down. Don't let those dumbbells touch you. Got it. Right here. Transition in 5, 4, 3. Biceps. And 2. And 1. Let's go. All the way up, halfway down. All the way up, halfway down, top halfway. Halfway. Top halfway. You got it. Finish off these back and bicep muscles right here. You're in it for five for four, for three, for two, for one. Whoo. You're out. Push ups and shoulders. This one gets me every time. It's only 20 seconds of push ups. You can wrap your head around that. Yes. You only gotta do push ups for 20 seconds. Say, yes, I can. Yes, yes, I can. Yes, I can. Let's go. You're on in three and two. Let's push up. Come on. It's only 20 seconds. Yes, you can. Yes, you can. You are so stinking strong. Yes, you are. Right here. Strong upper body. 10 seconds here. Drop to the knees when you need to. You got this. You got this. 5, 4, 3, 2, 1. More shoulders, kneeling or standing? I'm alternating because it is so hard to go from push ups into these shoulder presses. These 15 pounds feel like 40 pounds right now. Let's go. Bring your teeth. Get in it for 5, 4, 3, 2, 1. Whoo. We did it. Skull crushers. Skull crushers. There's just the workout of Lindsey grunting. That's what this is. Oh. Just getting through it one rep at a time, you guys. First trimester is something. Whoo. You do your best, you forget the rest on your backside. Skull crushers in three, two. Let's go, let's go. Bend at the elbows, extend, inhale, down, exhale, push. Right here. Come on. Last set with the weights and then we're going body weight cardio kickboxing to finish off this workout. Yes. Come on, Stick with it. One rep at a time. We go strength and cardio. I love this format. So good, so fun. Such a great way to, like, end the week or start the week when you need some extra motivation. Woo. Come on, keep moving. One rep at a stinking time for 10 more seconds. 10 seconds. Come on. Buy in. Finish it. Final five. Four, three, two. Look at the shaking. Shake, shake, shake, shake, shake. All the way up. And we did it. We did it. We did it. Grab some stinking water and we're gonna get into cardio kickboxing. Water up. All right, guys. Water down. Moving on. Cardio kickboxing. Circle circuit number two. This is it. Finish strong. Right here. We got some fun moves for you. We're just gonna flow from one to the next, focusing on upper body. No dumbbells. All body weight right here. Yes. Your first move is four high knees, four front jabs. So it looks like this. One, two, three, four. One, two, three, Four. One, two, three, 4, 1, 2, 3, 4. Let's just get into it. Two, three, four. One, 2, 3, 4. Take it at your pace. 1, 2, 3,4. Narrow, narrow, narrow, narrow. Wide, wide, wide. Base. 1, 2, 3, four. Hold those feet. Nice and wide. Let's grab it out. 1, 2, 3, 4. Woo. Your pace, your tempo. Let's go. Nice. 1, 2, 3, four. High knees. 2, 4, 9. 1, 2, 3,4. 10 seconds. Let's go. Let's go. Finish it. 5, 4, 3, 2, 1. Jump your rope. Jump your rope. Turn it here. Right hand forward, left hand back. We're gonna go. Jab, hook, upper. Four, Speed big. It looks like this. Jab on the right, Hook on the right upper on the left. Speed, big. 2, 3, 4. Jab on the right. Hook on the right upper. On the left. 1, 2, 3, 4. Jab on the right, hook on the right upper. Okay? You can stay with that pace or speed it up. Right, here we go. Jab, hook, upper. One, two, three, four. Jab, hook, upper. One, 2, 3, 4. Jab, hook, upper. 1, 2, 3, 4. Flex your biceps right here. One, two, three, 4. Jab, hook, hover. 1, 2, 3,4. Land those punches somewhere. 1, 2, 3, four. Face, cheek, chin. 1, 2, 3, Four. Face, cheek, chin. One, 2, 3, Four. Face, cheek, chin. Last set right here. Face, cheek, chin. Woo. Nice work, nice work. Right hand, right hand, right hand. Elbow, knee. Here's our elbow. Front punch, Elbow, front punch. Elbow block. Front jab, elbow block. Front jab, elbow block. Front jab, elbow. Jab it. Elbow, jab it. Whoo. Yeah. Just keep moving right here. Elbow, jab, elbow, Jab, elbow. Nice. Go. 8, 7, 6, 5, 4, 3, 2, 1. Jump it, jump it. Turn those hips. Left hand forward, right hand back. Jab, hook, upper. Four, speed bag. Start it slow. Jab, hook, upper. One, two, three, four. Jab, hook, upper. 1, 2, 3. Last one, slow. Jab, hook, upper. 1, 2, 3. Let's speed it up. Jab, hook, upper.1, 2, 3, 4. Beat it. 1, 2, 3. 1, 2, 3, 4. Jab, hook, upper. One, 2, 3, 4. Jab, hook, upper. One, two, three, four. Jab, hook, upper. One, 2, 3, 4. Flex your bicep. One, two, three, Four. Jab, hook, upper. 1, two, three, four. Jab, hook, upper. 1,2, 3, 4. Face, cheek, chin. 1, 2, 3, four. Face, cheek, chin. Two more. Let's go. Face, cheek, chin. Last one. Right here. Face, cheek, chin. 1, 2, 3, 4. Left arm, left arm. Elbow, front punch. Elbow. Front punch. Elbow, front punch. Add that leg right here. Step into it, step into it. Elbow, front, punch, elbow. Front, Punch. You got it. Elbow front punch. Go. 8, 7, 6, 5, 4, 3, 2, 1. Woo. You ready? We're going to travel laterally. Looks like this. Lateral hop, jab. Beat down jab. Lateral jab. Beat down jab. Lateral jab. Beat down jab. Lateral jab. Beat down jab. Last one, Slow jab. Feet down jab. Let's pick it up. Jab. Beat down jab. Up jab. Feet down jab, hop, jab. Beat down jab, hop, jab. Beat down jab, hop, jab. Beat down jab, hop, jab. Beat down jab. Ha. Jab. Beat down, jab, hop. One. Last one, last one. Right here. Hold your beat down. Hold your beat down. Hold your beat down. Right here. Two. Beat down Two. Back knees. It looks like this. Beat down, beat down. Knee, knee. Beat down, beat down. Knee, knee. Beat down, beat down. Knee, knee. Drive it down, drive it down, drive it back, drive it back. Down, down, knee, knee. Go for eight. Seven, six, five, four, three, two, one. Hold center here. Give me a nice wide squat. Two slow jabs. Four. Press jabs. Two squat jacks. Looks like this. Slow, slow. One, two, three, four, jack, jack. Slow, slow. One, 2, 3, 4, jack, Jack. Slow, slow. 1, 2, 3, 4, Jack, jack. Slow, slow. 1, two, three, four, Jack, Jack. You got it. Slow, slow. 1,2, 3, 4. Jack it, jack it. Slow, slow. 1st, 2, 3, 4, JACK IT. Two more, two more. Slow, slow. 1, Two, Three, Three, Four. Jack it, jack it. Last one. Slow, slow. 1, Second, Three, Four. Jack it,. Jack it. Two beat downs. Right here. Beat down, beat down. Back, knee, back, knee. Beat down, beat down. Back knee, back, knee. Beat down, beat down. Back, knee, back, knee. You got it. Down, down, up, up. You got it. Down, down, up, up. You got it. Down, down. Two more. Two more. Beat down, feet down. Knee, knee. Left one. Feet down, feet down. Whoo. Whoo. Last core move. Hit the ground. This is it. And you're stretching. Sit it back on your sit bones. Find a nice seated position. You're gonna twist back for four. Jab up for four. It looks like this. One, two, three, four. One, two, three, Four. Sit it back. Two, three, four. Take it up. Two, three, four. Last one, slow. Two, three, four. Take it up two. Let's speed it up. One, two, three, 4. 1, 2, 3, 4. One, 2, 3, 4. 1, two, 3, 4. 1, 2, three, 4. Up, 2, 3, 4. Back, 2, 3, 4. Up, up, 2, 3, 4. Back, 2, 3, 4. Up, 2, 3, 4. 10 seconds here and you're done. Yes, you are. Nice. 5, 4, 3, 2, 1. Woo. Holy bananas. That is one way to knock out strength and cardio. So proud of you, Rach. Let's stretch it out. Right tabletop. Tabletop right here. Nice work. You're gonna take a big inhale, let the belly expand. Lift the chin up, exhale. Pull the spine up towards the ceiling. Nice. One more. Again. Drop the belly. Big inhale. Pulling that core so tight. Throw that whole workout. Big chance. So just let it expand and pull it up. Nice work you guys. Awesome job. So singing proud of you. We're gonna go for one of my favorite stretches. Right leg. Take the big hip open right knee outside of left calf shin ankle area. Okay. Left leg is going to stay. Right leg just sits back. Oh, outer glutes, outer glutes. There they are. You can drop down to the forearms. This should feel so good hitting those outer glutes. We love this stretch. Yes, we do. Awesome job you guys. Such a fun way to knock out strength and cardio in a quick and dirty, let's say 35 minutes because we always go over 35 minute cardio strength, sweat, sesh. So proud of you. Nice work. Bring it back to center tabletop position. Same thing. Other side. Left leg, big hip circle and left knee lands outside right calf and then right leg stays, left leg sits back. Oh, it feels so good to push back into those outer glutes and really stretch that out. Awesome job you guys. So stinkin. Proud of you. Such a fun workout. If you like this strength and cardio kickboxing combo, we have more of them you can always hit. Subscribe to our channel. We have appreciate that and check out more of our workouts@nourishmovelove.com Nice. Bring it back to center. Awesome job. From here we're going to kick that right leg out. You're going to sit back and you're going to point the toes up and down. Just a nice little up and down right here. A little hip mobility. Nice lift up and down. Nice. Now you're going to come up to a half kneeling position. You are going to bring this leg to a 90 degree bent and you're going to tick tock sliding the back of your arm down. All that you're to going. Feels so good. Opening up all these obliques right here that we're working so hard. Pushing your elbow into your inner thigh, opening up the hip, opening up those oblique muscles. Oh, that feels good, right? Yes, it does. Awesome job. Hold it here for 3, 2, 1. Now I'm going to plant my hands to frame around this front right foot. I'm going to swing my back leg, left leg around, and I'm going to pop myself up to a pyramid position. So I'm really focusing on stretching through this front hamstring. Hips stay. Stay square, facing forward. Stretching and lengthening through that front right hamstring. Everything just melts down towards the knee. That should feel so stinking good. Hold it here for 3, 2, 1. Nice work. Come back to that tabletop position. Same thing. You're going to shoot the left leg out this time. And right here you're just gonna go toes up, toes down, toes up, toes down. A good thing to come back to right here to work on that hip mobility. Getting those toes all the way up to ceiling. Take some solid hip mobility. Yes. Awesome. Now you're coming. Come into that half kneeling position. Hip leg comes to a 90 degree bend. I'm going to slide my left arm down that inside leg. Open up all those obliques. This just feels so good to me. Why are my obliques so tight? Pushing my left arm into my left knee should feel so good. Opening up hip obliques, everything. Gaze, follow fingertips. Hold it here for 3, 2, 1. Hands are going to frame around this front left leg. Left or back foot swings around. Pop up to that pyramid position, lengthen through that front hamstring. Everything melts down towards that front knee. Really think about keeping those hips square, facing forward. Awesome job. Hold it here. Hold for 3, 2, 1. Walk your hands back to center. Toes face me right here. Just take a nice drop position into a low yogi squat. Swing it side to side. Open up, pry those hips, pop those hips, send them up. Get the knees, roll up one vertebrae at a time. When you get to the top, two big shoulder rolls, up, back and down, up, back and down. And you are out of here. So proud of you. Nice work, Rach. Awesome job, you guys. You can always find more of our strength and hip workouts. Just strength training. Full body, upper body, lower body, you name it. It's all at nourishmoodlove. Com. Have a great day and we'll see you soon.