45-Minute Barre Cardio Full Body Kickboxing Workout (optional light dumbbells)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 45 minute bar boxing workout. That's right. We're pairing traditional barre exercises, your pulsing plies and lunges with high, intense cardio kickboxing intervals to keep your heart rate high. You can keep this workout high impact or low impact. I'll give you options for both. And all you need is an optional light set of hand weights. I have five pounds and three pound dumbbells with me. I'll start with the fives, drop down to the threes. This is a perfect workout to also do with just your body weight. Or grab some water bottles, whatever you have on hand, because we're gonna be knocking it out. So you don't need heavy weights. It's high reps, low weights. Okay, you guys. And you're gonna keep that heart rate high. As you can see, I have bar socks on. You can do this barefoot. You can add shoes, whatever is comfortable for you in your living room, at home or wherever you are. Let's knock out this 45 minute workout together. We're gonna start with a warmup right into some pulsing lunges. Okay, so let's get started with a warm up. Just your body weight, that's all you need. Feet are right underneath your hips. You're going to reach up nice and tall. Give me a big inhale and a big exhale. Take it down, walk the feet out a little bit wider. And we're just going to go tap and reach across. So just reach across. Reach across. Take those arms side to side. Swing it out. Open up those lats. The back. Add a little twist rotation. Tap the toes. Nice. Warming it up. Get that blood pumping. Because we're going to add strength with cardio, cardio kickboxing. It's gonna be so fun. Bar boxing. Option, stay here. Option, take it overhead. Reach up nice and high. There you go. Reach and reach. You got it. 4, 3, 2, 1. Since we have our feet nice and wide, let's stay here. Let's take the hands behind the back. Interlace the fingers if you can. Big inhale. Chest expansion. Look up towards the sky. And now give me a forward fold. Drop those knuckles towards me. Hello, hammies. Posterior chain. Stretch it out. Drop your hands down to the ground. Reach. And we're just gonna walk our hands. Walk your hands over to the right side of the body. Maybe reach for the outside foot. Nice little twist. Open up the hamstrings and walk it to the other side. Nice twist. Awesome. Bring it back to center Option to keep your fingertips on the ground. Flat back, tight core. Right here. We're gonna drop the hips. Pulse two, push them high. So it's pulse two, push high. My heels are in, my toes are out. Nice flat back, tight core. Pulse low, push high. Just starting to work on that range of motion. You go to wherever feels comfortable for you. Make sure those knees are pushing out, driving out towards my pinky toes. Pulse two, push high. Give me two more right here. Pulse two, push high. Last one. Pulse two, push high. Hold here. Roll all the way up to the top. And now we're going to go full range. Take it. Inhale and exhale. Down and up. There you go. Down and up. Starting to get some movement in those legs and the arms, upper body, lower body, abs and core. You're getting it all in this 45 minute bar boxing workout. Let's go. Two more. Down, up. Last one, last one. Hold it high. Drop it down. Settle in. Now tuck your tailbone under. Keep a nice tight core. Push those knees out. Tiny pulses down. You got 8, 7, 6, 5. Holds here. In 4, 3, 2. Pedal the heels right and left. Just pop those heels. Warm up the calf, the ankle. There you go. 8, 7, 7, 6, 5. Hold low. 4, 3. You got it. 2, 1. You can keep the heels lifted or you can keep them on the ground. Whatever feels good for you. Let's get into that upper body punch. Right, right, right, left, right, left. Horizon fire. That's right. We're going to jab it out. We're going to knock it out. A lot of punches, lot of kicks. Cardio kickboxing raises the heart rate. You got eight, seven, six. Stay low in those legs. Come on. Four, Three, two, one. Let's tap and reach again. Tap overhead, reach overhead, tap the toes for eight. Seven, six. Nice work. Five, four, three, two, one. Walk those feet in. Ankles and knees to touch. Chair squats. Tiny pulses down in chair. There you go. Shoulders stay stacked over hips. Come on, right here. Chest is proud. You got 4, 3, 2. Let's add some movement. Right, center, left, center. There you go. Right, center. Stay low in the legs the entire time. We're building heat in those muscles. You should feel it. 4. There you go. 3. Come on. 2 and 1. Hold that chair right here. Lift those heels. Drop them down, lift them, lower them. Warm up those calves and ankles. Option you want to make this workout harder. At any point in time you come up onto your tiptoes or. Whoo. You got it. Three. Come on. Two and one. Stand up tall. Shake those legs. Take A nice base right here. Tap and punch. Tap and punch. We're finishing our warm up here. Come on, we're gonna get into this workout. Give me eight. Seven, six. You got it. Five, four, three, two, one. You warm? I am. Let's grab some water and we're going to jump into our first set. Okay? 45 minutes of sweating together. It's going to be fun. Okay, Normally in barre, I start with a plank series, but we're mixing it up. You're going to get plank core in the middle of the workout because you're going to want it. You're going to need a little break. I'm going to start on my fives. Go heavy. We're going to start traditional bar style. Traditional barre exercises. Lunge and arms. So my right foot is forward. My left foot steps back to lunge. Find a nice lunge right here. Lower down. Shoulders are stacked over hips. Shoulders rolled down away from the ears. Palms are facing my body. As I lower my legs, I lift my arms to a front raise. Down, take it down and up, down and up. So it's a static lunge with a front raise right here. There you go. Exhale, lift, inhale, stand. Exhale, lift. Inhale, stand. What if I told you today, every time you exhale, think about that as an opportunity to work your abs. We think we got to do crunches that exhale, Pull those abs nice and tight. 4. You got it. 3. Hold here. 2 and 1. Just hold low. Hold it here for 8. 7, 6. You got it. 5. We stand tall in 3. 2, 1. Stand tall. Can you balance standing on that right leg? Left leg floats. If you can, you can always tap it down. Lat raise, up and down. Right here. Lift and lower. Hello, shoulders. Hello, balance. Soft bend in that standing leg. You got it. Exhale, squeeze that core. 4. We're gonna put the moves together. 3, combo move in. 2 and 1. Combo move. Front, raise, up. Lat raise. Up. Front, raise, up. Lat raise. Talk about the legs. Reverse lunge drive hold right here. There you go. Arms front, up. Side. Working all heads of the shoulders as we burn that standing leg. Do you feel it? Down. Two more, two more. Down, up. Last one, last one, finish. Lunge up, raise. Step down to chair pose. Ankles and knees to touch. If you have that capacity, slightly hinge forward. Okay, we're going into a back. Fly, fly. Squeeze your back. Pinch those shoulder blades together. So this is why I have five pound dumbbells right now. They're feeling heavy already, though, let me tell you. I'll drop down to lighter weights. Shoulders back. Hello, upper body. Yes. Do you feel it? Give me four. Hold it high. Three. Two pulses. Last one. Right here. Pull so it looks like this. Pulse. 2. Drop down. Pulse 2. Squat. Pulse 2. Time under tension on that back. Do you feel it? Body weight or weights? You should feel this. It's heavy. Yes, I feel it. Yes, I do. Come on down. Two more. Let's go. Finish strong right here. You got it. Up. 2. Drop down right here. Take it to a wider stance with those feet. Brace that core. Punch, punch, pulse, pulse, Punch, punch, pulse, pulse. Jab, jab, pulse. I should have mentioned you're going to be holding onto weights for the majority of this workout. Starting with fives was brave of me. I might have to drop down. Punch, punch, pulse. Option A, stay here. Stay here. Option B, pick it up. Pulse, pulse. Fast, jab, slow. Squat, fast, fast, slow, slow, fast, fast, slow, slow. Come on. Boom, boom. Knock it out. Let's go. Fast, fast, slow, slow. Come on. One, two. Two more. Let's go. Boom, boom, slow, slow. Last one. Boom, boom, slow, slow. Bring it back in right here. I'm gonna turn to the side so you can see me. Ankles and knees to touch. Pulse, down chair. Pulse, pulse. Right here. Catch your breath. You got eight, Seven, six. You got it. Five, four, three, two, one. Hold here. Bring those arms up. It's an elbow. Block, block, hup, block. Lifting that elbow. Block the punch right here. Block that punch. Shoulders. Yes. Back. Yes. 8. Let's go. 7. Come on. 10. 6. Get low in those legs. Drop an inch. 4. 3, 2, and 1. Hold the arms. Pulse those legs for 8. 7, 6, 5. You got it. 4, 3, 2, 1. Bring the weights to the chest. Can you pop your heels off the ground? Drop your booty and just hold the chair. Squeeze your knees together. Hello, inner thighs. Shake, shake, shake. Fire, fire, fire. Eight, seven, six. Get low. Five. Four, three, two, one. Stand tall. I'm changing on my weights. Going for the threes. Yep. Those fives are too heavy. Three way lunge. Okay, standing on my right leg. Left leg is gonna move. Three way lunge. Let's start there. Lunge. Front. Up. 45 up. Lateral. Do it again. Front lunge, 45. Lunge. Lateral lunge. Chest stays lifted. Front lunge, lateral lunge. 40. Earth. Sorry, that's the lateral lunge. One more time. Front. 45. Off to the side. Lateral. You ready to pick it up? We add a front kick. Front kick, 45 kick. Lateral kick. Do it again. Front kick. Hello, Abs. 45 kick. Lateral. Drive your heel. Drive through the heel on the kick. Front heel. 45 heel. Lateral heel. Oh, hello, gluteus maximus. Yes. Standing leg. And right here, that side kick. Ah, booty burn. Find your balance. Let's do it again. Front kick. 45 kick. Side. You can add a punch if you want. Two more. Front kick and punch. 45 kick and punch. Lateral kick and punch. This arm. Front kick and punch. 45 kick and punch. Lateral kick and punch. Feel that booty. All right, you got two beautiful legs. Lunges. Front raise. Other side. Left foot forward, right foot back. Find that lunge. Get into it. Palms face me. Shoulders are relaxed. Out of the ears. Lower the legs. Lift the arms. In three, two. Here we go. Down, up. Drop my back knee to the ground as I lift my arms to shoulder height. Exhale, inhale. Classic bar move. If you've done some of my other barre workouts, you might have done this exercise. We're starting a little strength heavy on this bar workout. More traditional bar. We're really going to amp things up with cardio and kickboxing as we move on. Yes. Three more. Three. You got it. Two. And just hold your lunge for eight. Seven. Six. You got this. Five. Four. Stand tall. In three. Two. Stand tall. Can you balance here? Standing left leg, right knee lifts. If you have that capacity, always set it down. Lat raise, up and down shoulders. Glad I got those threes instead of those fives. Right now soft bend in that standing leg up. Let's go. Eight, seven. Combo move. And six. Put it all together. Five. Shoulder height. That's where you go. Last three. Yes. Two and one. Put it together. Lunge lift, Raise down. Lunge lift. Lat, Arms, shoulders. Hup, shoulders. Side legs, Lunge drive, hold. Squeeze that core down, up. Do you feel your standing leg? Talking to you? You should. Yes. Your shoulders, they should be too. Down, up. Find that balance. Two more. Two more. Lunge drive. If you got a tap, it's okay. You do your best. Forget the rest. That's the workout. Step down, Find that chair. This time, instead of back flies, I'm gonna go the side. Triceps, ankles and knees to touch. Tiny pulses this here. Pulse. 8, 7, 6. You got it. 5. Hold low. 4. Are those knees touching? Come on, it's 2. 1. Hold it here. Squeeze your knees together. Activate your adductors, your inner thighs. Okay. Option. You want to make this harder. Come onto your tiptoes. Hold, releve, shoulders go down and back. It's an alternating kick out punch right in left. We're punching back. Think about punching that wall behind you. I'm dropping the heels option. Hold the heels. You choose. Right here. It's eight. Seven. Nice work. Six. Both arms go in. Five. Four. Working the tricep. The back of the arm. Two more, two more. Punch both arms. Are you ready? Let's go. It's out. It's in. Think big. Extend tiny bend weights. Dog past my hips. Elbows stay nice and high. Out. In, not swinging. Controlled movement right here to the hips, straight back to the hips, straight back. Four more. Let's do it. Four, three. We're gonna add a double pulse in two and double pulse. It looks like this. Punch, punch, punch, punch. Slow in. Punch, punch, push, push. Two pulses. Kick, kick, kick, kick. Come on. Keep that neck relaxed. Shoulders out of the ears. Let's go. Push, push. Say low in those legs. Push, Push. Come on. Push, push. Two more, two more. Push. Push. Last one. Push. Hold it high. Hold high. Pull those arms in. Come on. Pull those knuckles together. Keep your arms at your highest point. I know it's hard. That's the point. Let's go. You got eight. Seven. Six. Five. Stay with me. Four. Three. Two, one. Take it down. Stir out the arms. Shake, shake, shake. Hello, triceps. Three way. Lunge. Other side. Standing on my left leg. My right leg is gonna go. Let's go through the lunge. Front lunge. Hup. 45 up. Lateral. Chest stays lifted. Front center. 45. Center. Lateral. Stand tall. You got it. Front up. 45. Nice work. Lateral. Get used to the lunge. If you're like, I got this, add that kick or wait for me. Two more rounds and we add the kick. 45 up. Side. One more. Front 45. Lateral. Ready to add that kick. Front ha. Side, ha. Lateral. Side kick. Let's do it again. Front lunge. Front kick. Side lunge. 45 kick. Lateral lunge. Side kick. Hello, booty. Front kick. Do you feel that core? You should. Every kick. Doesn't matter your range of motion. Doesn't matter how high I lift my leg on the kick, the power comes. How much I push through that heel. Drive through that heel. Ha. Okay. Kick a car door shut. Boom. There it is. 45. Boom. Lateral. Kick it. Two more. Let's go. Front. Add the punch if you want it. Side. Add the punch if you wanted. Lateral punch with the other arm. Hey, yo, there it is. Come on. Front boom. 45. Boom. Lateral. Boom. Walk it out. Nice work, you guys. It's okay. If that move felt a little choppy for you, we're just gonna push side to side, okay? Catch your breath. That move is not meant to feel fluid and awesome. It's meant to challenge you. Challenge your balance. Challenge your core. Okay? You'll get better if you come back and do it again. Ready to kick things up a notch, you guys? Hello, Cardio. Who's with me? Yes. Let's go. Fast push. You can have your weights with you. You can drop them if you want to leave. Hello. Where my box is at? We're gonna punch down, punch down, punch down, punch down. Keep it low. Impact. Just pivot to the that toe. Pivot, pivot. Stay here. We're taking to a hop, hop. It's a beat down. It's a beat down. Punch down, punch down. It's a cardio push right here. Yes, you can. The goal. Raise your heart rate. Feeling. Breathing heavy. Join me. Four, three, two. Punch side across the body. Cross the body. Woo. That crazy hair. Push it. Push it again. Tap, tap. Slow it down. Option A, right here. Option B. Boom, boom, boom. Let's go. Pick up your tempo, pick up your pace. Option eight. Here. Option B. Punch overhead. In four, three, two. Let's go. Hop, hop. Arms above. The heart rises. Yes, it does. Let's go. 8, 7, 6, 5, 4, 3, 2, 1. Bring it in. Pulse and chair. Pulse. Catch your breath. Nice work, you guys. Okay, how many pulses for eight? Two more moves. Two more. You got this. Five, four, three, two. Jump rope. Stand on top. Right here. Jump rope. Jump rope. Hey, biceps. Here they are. Biceps. Let's go. Here we go. Come on. Feel those arms. You can jog side to side with your jump rope. Okay? Stay here. Take it side to side. Come on. Almost there. Got eight. Seven, six. Bob and weave. Five, four, three, two. Go wide. Again. Bob and weave. Come on, fast. This and speed. Bed. And you're out. Water break. It comes. Come on. Eight, seven, six. Speed. Bed in four, three, two. Take it up. Get the weight towards those weights. They're heavy. I feel em. Come on. Little shuffle of feet. Can we drop the weights? Make it fast. You choose. You choose. Let's go. Come on. Right here. Finish with me. 10, 9, 8. You got it. 7, 6, 5, 4. 3, 2, 1. Cardio. Okay, set that water down. It is time to get back into it. I'll let you catch your breath. I promise we're gonna go into second position work. Okay? So second position is heels out, heels in, heels in, toes out. There we go. Heels in, toes out. Nice wide stance. I got a flat back, a tight core. I'm going to show you. My booty is not out. Here it is. Shoulders stacked directly under Hips again. Every time I exhale. Oh, squeeze that core tight. Yes. You feel it? My knees go out towards my pinky toes. And we pulse right here. We're going to pulse right here. Weights are at my side. Tiny pulses. You got eight, seven, six. Hold here. Five, four, three, two, one. Bring those arms up. You're protecting your face. We come up to the top, not all the way up. Constant tension on the legs. It's a slow drop with a punch, you got four of them. Punch. 1, 2, 3, 4. Up. 1, 2, 3, four. Catch that breath. Jab. 2, 3, 4. As I punch, my legs go down. Down, down. Oh, down. Yeah, down, down, down, down. I never come all the way up. There's constant tension on my legs. Do you feel it? You should. You should. Yes, yes. Two more, two more. 1, 2, 3, 4. Last one, right here. 1, 2, 3, four. Right here. Arms come center. Biceps and legs. Your legs should be on fire. Do you feel it? Tiny pulses for eight, seven, six. You got it. Five, four, three, two, one. Take it wide. Narrow legs out. Legs in. Oh, inner thighs, you want to work on. Here you go. Right here. I got you. It's out. It's in, it's out. The only time I'm ever going to tell you to pull your knees in, right? Let them come in. Two more in. Last one. Hold wide. Biceps wide and pulse for 8, 7. Your legs, your quads, the top of the thigh should be on fire. You got three, two, one. Hold here. Pulse. Just pull the back. Squeeze your back for 8, 7, 6, 5, 4, 3, 2. Shake it out. Punch front. Punch side. Punch front, side. This time you can stand all the way up. Give those legs quick shake out. Out. Why do your legs feel like fire? It's lactic acid building in your muscles. You got to shake it out, release the tension. That's why we foam roll, right? Push the lactic acid out of our legs. Two more right here. One and two. Are you ready? Whoo. We're gonna do something fun. Start at the top. Brace your core. Fast core drops. 1, 2, 3, 4. Up, 2, 3, 4. Down, 2, 3, 4. Up, 2, 3, 4. Down, 2, 3, 4. UP, 2. Do you feel that core? Down, 2, 3, 4. Up, down, 2, 3, 4 dot up, 2, 3. Two more. Two more. Down, up, 2, 3, 4. Last one. 3, 4. Up, 2nd, 3, 4. Punch, tap and punch, punch, punch, tap it. 8, 7, 6, 5, 4, 3, 2. Back to that second position. Just pulse. Pulse. We're gonna hold it here in eight, seven, six. My legs are shaking. Yours should be, too. Three, two, hold here. Can you lift the heels? Tuck your tailbone. Option. Bring those arms out. Come on. Just hold for eight. Seven. You got this. Six, five. Get low. Four. Cardio. In three, two. Stand tall, stand tall. Walk it in. Two knee strikes. Two jabs. It looks like this right here. Right, two, punch, punch. Left, two, punch, punch. Right, two, punch, punch. Left two, punch, punch. You got it. Right, two, jab, jab. Left, two, jab. Two more, two more. Right, two, jab, jab. Option. Stay here or take it fast. Strike, strike. Boom, boom, strike, strike. Boom, boom, strike, strike. Boom, boom. Let's go. Ha. Take it slow or make it fast. Ha. Ha. Boom, boom. Come on. Ha. Ha. Boom, boom. 10 seconds. Yes, you can. Let's go. One more each way. Let's go. Boom, boom. Punch, punch. Knock it out. Right here. Walking in. Just walk it, walk it. Ready? Front kick, front kick. Drive your heel to me. Pull those arms right here. Tap, tap, tap, tap the weight kick your heel, keeping that heart rate high. Do you feel it? 8, 7, 6. It's gonna get really fun. In 3, 2, 1. Take it wide. Second position, right here. Punch down. Punch up. Down, up, down, up. Option A, stay here. Down. Option B, Again. Pick up that tempo. Take it down, down, up, down. Now I'm going to show you options. You stay here or you join me. One burpee, four jabs. You're there in four. Three, two. Let's go. Set my weights. Down, step or jump. Back up. 1, 2, 3, 4. Here we go. Burpee. 1, 2, 3, four. Let's go, Burpee. 1, 2, three, four. For anyone who thought barre day is another version of a rest day, let me tell you, my friends, not the case here at nml. No barre workouts. They are hard workouts. One, two, three, two more. Let's go. Finish burpee. One, two, three, four. One more burpee. One, two, three, four. You can set your weights down. You can grab some water. When I said cardio bar boxing, I meant cardio. Really, you guys? This is a strength workout that has high, intense cardio intervals. We might not be jumping a little bit, but man, grab some water. Cardio is cardio. Okay. Looking for that at home. Cardio. This is it. No running, no jumping. You don't have to. Okay, ready? Down to the ground. Down to the ground. You can keep your weights by you. Okay. Option to have them by you. This is where we add in that plank and push up series. Yes. You wanted it. I knew you did. We're starting on push ups. It's a four Count, push up. So I'm doing this on my knees. You can do this on your toes, but it is four count down. Four count up. This is know burpees. We just did. But I'm gonna say holy bananas for push ups because you guys, four count. Push ups are hard. Are you ready? It's down, two, three, four. Take it up, two, three, four. Slower is harder. Yes, it is. Don't beat me. Up, two, three. It's slow. Come on. Down, two, three, four. Take it up, two, three, four. We go down, two, three, four. We go up two, three. Two more. Two more. Down, two, three, four. Take it up two, three, four. You got one more slow. Then we go to singles. Are you ready? Let's go. Ten singles. Take it down. That's one. Oh, two. It burns. Yes. Three. Relax that neck. Neck in line with your spine. Yes, it is. Come on. That's five right here. You got five, four, three, two, and one. Sit back. Child's pose. Stretch it out. You do slow push ups, and then you try to do singles. It's like when you lift 20 pound dumbbells for bicep curls. You burn it out and then someone hands you eights and you look like a pansy. It's hard, right? You fatigue the muscle, and then you fatigue it more. I got to get my sweat towel because I'm sweaty. Sweaty Betty before we get into some planks. Okay, are you ready? Find a plank. We're going to go low plank because that feels good. Low plank. I got my weights near me. I'm going to add one weight. Grab a weight if you want to join me. It'll be fun. Hold a low plank. Let's talk about it. Shoulders are over elbows. Okay? Pull up on your kneecaps. Push back on your heels. Activate the glutes. Activate the quads. Activate the core. Tuck your tailbone like you would in that second position. Just hold here for eight. Option. Always drop this down to the knees. Mamas. Especially my postpartum mamas. Avoid any coning or doming in that core. Hold it here. You got 5, 4, 3, 2, 1. Roll over to a side plank. Doesn't matter. We're going to do both sides. Side plank. Option A, my feet are scissored. Option B, my feet are stacked. Option C, I drop down to this inside leg. I can always float this one if I want to challenge you. Decide. Okay, your workout, your workout. I'm gonna go scissor feet right here. Punch out, punch up. Out and up. Punch it and punch it. We're adding punches to plank. Say What? That's hard. 8, 7, 6. Yes. 5, 4. Come on. Yes. 3, 2. Last one. Roll back, find that low plank. Hold it here, hold it here. Option A, hold. Option B, knee taps. Alternating knee taps. Tap your knee towards the ground for 10, 9, 8. You got it. 7, 6, 5. Hold plank in 4, 3, 2, 1. Just hold your plank. Hold it here. I'm going to switch so you don't see my beautiful backside and I get to face you. Keep holding plank. Yes, you can. Yes, you can. When you're ready, roll over to the other forearm again. Stack the feet, scissor the feet. Drop down to that inside leg. Float that outside leg if you can. You decide. Hold that side plank right here. Punch out, punch up, punch out, punch out. Up, out, and up. You got it. This is lightweight or no weights. You decide right here. 8, 7, 6, 5, 4, 3, 2, 1. Roll it back over. Last set of plank right here. Can you give me hip taps? Roll the hips side to side. Side to side. If you can tap the mat. That's awesome. You don't have to. Two. Hello, obliques for eight, seven, six. Hold plank for five, four, three, two, one. Hold your plank for eight, seven, six. Child's pose. It's coming for you. Come on. Five, four, three, two, one. Hello, core. Yes. Normally I start with correct core for bar. We threw it in the middle. This time barre is a total core workout the whole time, right? Remember that. Exhale, bracing the core. Grab some water. Grab some water and we take it back up. Okay, you guys, 10 minutes left of this workout. Here's how it's going to go. Because when it gets down to the last 10 minutes, I want to know what's happening. I'm like, how much more do I got to give you? Here's what you got to give me. Curtsy lunges on each side with the weights. That's where we're gonna go next. Curtsy lunges. One more cardio set. And core, curtsy, cardio, core. Can you do that with me? I think you can. Start standing on the right leg. Left leg goes back to lunge. Right here. Go. Curtsy, lunge, curtsy, lunge, curtsy, lunge. You got five, four. Find the balance. Three, two. Hold your curtsy. So when I say curtsy, I mean, like, my back knee should be in line with my front calf. Tiny curtsy pulses pulse. 8, 7. We're gonna add the arms in 4, 3, 2. It looks like this. Give me a hook and uppercut. So it's hook, upper hook, drop, hook, Drive, hook, drive. There you go. It's slow and steady. Drive, hook. You can do this without weights. Hook, drive. Woo. Balance. It's hard. Yeah. Hook, drive, hook, drive. Come on. Five, four, three, two, one. Curtsy, tap and kick. Curtsy, tap and kick. Curtsy, kick it. Curtsy. Right here. You got it. Come on. It's 4, 3, 2 and 1. Hold here. Bend this leg right here. Crunch, crunch. Standing crunches. You can always tap between or float. Right here. Crunch. It's slow and steady. 4. Find your balance. 3, 2, 1. Hold here. Push. Pull. Flex your foot. Drive through the heel. Hamstrings, triceps, hamstrings, triceps. 8, 7. Are you ready? 6. Adding that cardio in 5, 4, 3, 2, 1. Start with a side kick. Kick, tap, kick, tap, kick, tap. Add a punch if you want it. Kick, tap, kick, tap. Let's go. Boom. Ha. Boom. Ha. There we go. Ha, ha. You got it right here. Give me four, three. We're gonna move in two and one to the side of the mat. Two shuffles up. Kick, shuffle, back. Shuffle, shuffle, boom. Shuffle, shuffle, shuffle, shuffle, boom. Shuffle, shuffle. Light on the toes. Ha. Back on the toes, light on the toes. Land it back on the toes. Light on the toes. Land it back on the toes. Shuffle, shuffle, kick, shuffle, shuffle. Hello, coordination. Shuffle, shuffle, boom, shuffle. Two more, let's go. Boom, back. One more. Shuffle, boom, back. There we go. Let's just go. Tap, back, tap, back. Stay here or go to skater. Push, push. Come on. Yes, you can. Right here, finish this cardio. Push. 8, 7, 6, 5, 4, 3, 2. Walk it off. Whoo. How we doing, you guys? This is like constant cardio. It's hard. Okay? Clearly my cardio has been slacking during quarantine. Curtsy lunges. Other side. Left foot forward. Right leg back to lunge. Curtsy, lunge. Right here. Curtsy, lunge. Stay low in the legs the entire time. Right here. You got it. Come on. Weight in that front heel for four. Three, two, one. Find your curtsy. Hold your curtsy. Hold your curtsy. I gotta find that curtsy, right? Tiny pulses for four. Three, two. Are we ready? Hook, hopper. Hook, upper, hook. The sweat is flying now. Yes, it is. Let's go. Hook, upper, hook, upper. Come on. Boom. Think side of the face, under the chin. Side of the face, under the chin. Let's go. Put something my behind. That punch. Balance core is activated. Arms are activated. Ah, that front booty. You have four. Three, two, one. Tap it out. Curtsy, tap, curtsy, tap. Let's go, you guys. Finish this Workout strong. It's hard. I know you can do it. Right here. 3, 2, 1. Standing on this leg. Oh, it hurts, right? Your standing leg works just as much as your balance. Bend this leg. Flex the foot. Crunches. Crunch, crunch, crunch. Tap it. Crunch. Float it. 8, 7, 6. My balance is better on one side than the other. That's normal. Four more. Four, Three, two, one. Flex the foot. Hamstrings and triceps. Soft bend in this standing leg. Oh, it burns. It's fatigued out in this and cardio. Let's do it right here. Eight, seven. Come on. Six. Stay with me. Five. It burns. Four. It should. Three, two and one. Ah, that standing leg. I promise we'll shake it out, sidekick. Let's go. Kick it. Tap it. Kick it, tap it. Kick it. Slow it down or speed it up. You decide. Punch it. Punch it. Let's go. 8, 7, 6. 5, 4, 3, 2, 1. Lateral shuffles. Who's with me? Two to the front. Kick it. Two back. Let's go. Shuffle, shuffle, land it. Shuffle, shuffle back. Shuffle, shuffle, land it. Shuffle, shuffle back. Shuffle, shuffle, land it. Shuffle, shuffle back. Add the punch if you want to. Shuffle, shuffle, boom. Shuffle, shuffle back. Come on. Three more, three more. One. You got it. Two. Last one. Last one. Take it to tap, behinds or skaters. Tap, tap. This is it for cardio. It's core. We're coming for you. Skate, skate. 10. 9. 8. 7. 6. 5. 4, 3, 2, 1. Weights go down. Okay, Grab that sweat towel. Sit it down. We're finishing with core and stretching. Quick sip of water. Ha. You guys, these 45 minute workouts are no joke. 30 minutes is hard. Hello, 45. We'll see how many comments we get for 45 minute workouts after this one, okay? Okay, here we go. Core, are you ready? Seated twist. You can always take a sponge ball and put it behind your back or a throw pillow option to have the weights. I'm going to sit back, pull my navel in, hold my hip bones together. Use that exhale to squeeze. Take a couple breaths. Inhale, belly expand. Exhale, Belly comes in. Hip bones come in. Inhale, exhale. Catch the breath. Okay, are you ready? Take your right arm out, left arm over, under, over, under. The farther I sit back, the harder it is. The more I sit up, the less my core is going to feel it. Core right here. You could go down, down, down, down. Whoo. You can add some movement. You decide your workout. That's what makes this so awesome. You get to scale it to your level. I'm gonna hold here for 8, 7, 6, 5, 4, 3, 2, 1. Weights, right. Here we go. Twist, twist, twist. Again. Sit back, put the work into your abs. Take it out of your hip flexors. Not here. No. Put it here. Let's go. 8, 7, 6, 5, 4, 3, 2, 1. Left arm out, right arm over. Under, over, under. You want to add the movement? Go for it. Up, down, up, down. Let's go. Yes. Do you feel your core turned on? You should. You should. 8, 7, 6, 5, 4, 3, 2, 1. Can you just hold both arms out? Hold here. We're gonna roll back. Oh, do you see my toes shaking? Oh, I feel it. Roll back for eight. 8, 7, 6, 5, 4, 3, 2, and 1. Okay. Driving my back into the mat, my legs come up. Hold here. Straddle, crunch. So right here, this is option A. Legs open, pull the inner thighs together. Together. As you pull the inner thighs together, pull the hip bones together. Inhale, exhale, inhale. Option Lift the neck and shoulders up off mat. Option A, stay here. Option B, looks like this. Push close, push close. Punch, punch. You got it. Come on. Eight, seven, six, five. Whoa. Four. You're there. Three. Stay with me. Two. And can you hold it high? Just tiny presses. Eight, seven, six, five, four, three, two, one. Oh, yeah. Holy bananas. One more move and you are stretching. Are you ready? One dumbbell if you want it. One dumbbell if you want it. Option A, right here. Whole body's on the mat. Chest fly. Alternating chest fly. So I'm passing the weight side to side. Pass center. You want something more? Let's lift those neck and shoulders up. Okay. Want something more? Let's lift one leg up. Okay. You want something more? Let's lift two legs up. Oh, there it is. There it is. Whoa. You got it. Let's go. Right here. 10, nine. Yes. Yes. This is where cores are made strong. Oh, I lost track of my count. Let's say we got five. Five, four. You're gonna hold it here. Three. This is it. Two and one. Weight goes down. Just pump those arms for ten. Nine, eight. This is it. Seven. All you got. Six, Five, four, Three, two, one. Oh, I know. Relax. Pull those knees to the chest. Take it nice and wide. Oh, just shake it out. Awesome job, you guys. 45 minutes of cardio bar boxing. Let me tell you. I'm just gonna be honest. That challenged me way more than I thought it was going to. I hope you felt the same. Okay, let's go. Tabletop, tabletop. Shoulders are stacked over wrist, hips over knees. You're gonna drop the belly cat. Cow drop. The belly. Lift the chin. Oh, that feels good. Have to brace in your core. Just let it hang and now reverse it. Pull the spine up towards the ceiling. Tuck your chin towards your chest. Just flow through a couple of these on your own breath. Awesome job, you guys. 45 minutes of exercise is no joke. I hope you are proud of yourselves at home for moving today, for finding the time to carve it out. Don't skip the stretching. I know it's tempting too, but you guys, you need this. Strengthen and lengthen. That's what bars are about. You got to lengthen those muscles. Find a neutral spine. Tuck your toes under. Send the hips up and back. Find a down dog. Pedal out your heels. Pedal out your heels. Look under your right armpit, look under your left armpit. Press the heels down to the ground. Take a big inhale. Lift the heels off the mat. Exhale. Let your calves and heels melt into the mat. Hello. Stretch out those calves. Nice work, you guys. Send toes long. It doesn't matter. We're going to do both sides. Step through low lunge. Rise up to crescent lunge. Now you're going to plant that back foot down. Warrior one. I'm facing away from you, but option, Interlace the fingers. Take an open arm chest expansion. You can stay here or drop down to humble warrior. Dropping your shoulder towards your knee. Oh, let it all hang heavy. You work so hard. Square reframe. Okay, so frame your foot and then step it in. Shorten your stance and take a pyramid pose. Just stretching through the hamstrings, the back of the legs. Letting it all hang heavy. Let the neck and shoulders relax. Nice work. Plant the hands. Step back down dog. Other side, you guys. Send toes long. Other side doesn't matter. Okay, step through low lunge. Now I'll face you. Rise up. Crescent lunge. Drop your back foot parallel. Find Warrior 1. Take the hands behind the back. Big inhale, chest expansion. Option. Stay here. Option Humble warrior. Drop the shoulders to towards the knees. Oh, stretch it out. That felt so good. Release the hands to the ground. Reframe your foot. Step back. Take one final down dog. Big inhale here. Big exhale. Press your chest towards your thighs. Then slowly walk your hands back to meet your feet. Side. Rag doll pose. Grabbing opposite elbows or biceps. Let it all hang heavy. Just sway side to side. Softly bend the knees. Roll up one vertebrae at a time. Neck and shoulders last rise when you get to the top. Three shoulder rolls. Up, back and down. Up, back and down. One more up. Back and down. Flap out those wings. A lot of punches today. A lot of jabs and a lot of kicks. You knocked out this 45 minute bar boxing workout. I'm so proud of you. Come back, join us again. We have more cardio barre workouts, traditional bar workouts, strength training, hit, you name it. It's@nourishmovelove.com have a great day.