45-Minute Kickboxing Strength and Cardio Workout At Home | Dumbbells

Okay, we're gonna see. Yeah. Okay, we're live.

Technical difficulties, as always. Oh, my gosh.

Facebook, why do you change things all the time? I'm Chris Freitag.

I'm Lindsay Bachra.

We are here live for the Emerge Mothers Academy. Sorry we're a few minutes late. You want to get your Instagram going? Okay, so we're gonna be live on Lindsay's Instagram feed. We're gonna be live on. We're gonna be live on my Facebook. Are you good on these to. Hi.

We're good.

Okay, man. All right, Lindsay, you want to talk about what? Let's get on both cameras, talk about what we're doing today. Welcome, everybody.

Yes, welcome. Sorry we're a second late. Tight bulldog pulls these per always. So I'm Lindsey Bombgren, and this is Chris Freitag. And we are live today bringing you guys a workout 45 minute. Chris is gonna lead cardio kickboxing intervals. I'm gonna lead strength intervals. So you guys are getting the best of both worlds.

Cardio and strength hit.

Cardio and strength hit. Oh, favorite. You're. Love it. It's gonna be 45 minutes, timed intervals, and. And today's workout is completely to benefit Emerge Mothers Academy. So Emerge Mothers Academy supports single moms here in the Twin Cities, and they do amazing things for them, anything from job counseling to supporting with unique diapers, anything like that.

So it's an amazing. And any of you mothers know it's amazing to have the support if you need it. I gave a donate link all over my Facebook page. You gave one. So whether you donate a dollar, five, two, ten dollars, whatever you can give, it will help. So please do. That's why we're doing this workout. Yes.

So we're asking that any donation. So if you can donate a dollar or a hundred dollars, or maybe you become a monthly reoccurring member at like, $25 a month. That's an awesome way to set up and continue to support them. So I can't imagine being a single mom, especially during COVID She's got two little ones.

I've got three grown ones, I'm telling you right now. Thank you for all of you who are supporting, but let's stay healthy at this crazy time.

Yeah.

Let's move our bodies. I love working out with Lindsey. She pushes me. Give us some information that you can hear us. I always like to make sure that the volume is. Thumbs up. Good.

Thumbs up.

Awesome, you guys. Give me a thumbs up, you guys. I see people joining, but I don't know if we. I assume everything's okay, or you guys would.

I think so. We got thumbs up on my end on Instagram, so we're on my Instagram. And we're on Chris's Facebook, so you can watch on either of them if you want to join us for this workout.

So we have a little music in the background. The idea is not for you to hear the music. It's kind of for Lindsey and I. Yeah. Turn on your own music if you want.

Exactly. So turn up your own volume so that we just have a beat for our kickboxing intervals is why we have the music so you can crank up your own jam. It's gonna be a lot of fun. Here's how it's gonna work. I'm gonna start leading us through a warmup, body weight only. And then Chris is gonna jump into kickboxing. The kickboxing intervals will be body weights. And then we're gonna jump into strength intervals, which will be using a set of dumbbells. So you have a set of dumbbells. Grab those and join us. I have sets of 12. It's going to be an awesome workout.

I'm seeing thumbs up now, so I think people can hear us.

Here we go. Big inhale. Reach up nice and tall. Squeeze your belly, squeeze your butt. Give me a baby back bend. Just open up the chest and shoulders. I'm just going to stay here. This is your workout. Reach up and let's just go alternating sweeps to the back. Just pedal up those shoulders. Ball and socket joints. Soft bend in the knees. Core stays tight the entire time. Right here. We're pedaling it out for 4, 3, 2, 1. Feet are shoulder width, and we go right back into squats. So just sit it down and up all the crack.

And you're hearing my puppy in the background. Sorry. This is real life, right?

That's what. But I love live workouts are just fun, right? You get all the real stuff.

We are in my basement, and I had to keep her upstairs because otherwise she will be joining us on this rum for the workout.

There we go. Nice work. Weight in the heels. Chest stays up. You have four awesome. Three. Standing tall. Two. Last one. Stand tall. Pedal your arms forward. Other direction. Swim it out. Nice. Keep that core tight. Warming up. Gotta warm up those shoulders, those arms. We're gonna get a lot of upper body with that kickboxing. You got four. Three, two, one. Let's go back to squats, but add some internal hip rotation. So squat, inner heel, tap, squat, tap, squat, tap. There it Is hitting that inner heel getting a little internal hip rotation? Nice.

I'm already sweating.

Try. It's gonna be good. People always ask, they're like, so how many? I'm like, you guys, this is my workout today.

Oh, my gosh.

It's gonna be so much fun.

For sure.

My butt is gonna be on fire. My legs are already on fire from yesterday.

Woo. Woo.

All right. Four. Come on.

Three.

Here we go. Two and one. We're gonna go to the back of our space. Walk it out. Plank walkouts. Hinge forward and walk it out to a high plank. Walk right back in, tap the toes, stand up tall, stretch it out. Right here. Warming up the shoulders and core as we get a nice stretch through the posterior chain. That's our hamstrings, our low back, entire backside of the body. Two more walkouts. Two more. Nice work. Okay, you're gonna hold this last walk out. Hold a high plank. Find a high plank and hold it there.

Nice.

Just hold your high plank. Shoulders over wrist. Core is tight. Pull up on the kneecaps, push back on the heels. Feel the fire start to burn. Right shoulder taps opposite hand. Opposite shoulder. Tap it up for eight. 7, 6, 5, 4, 3, 2, 1. Step your right foot outside your right hand. Give me an easy twist.

I need this one today.

Favorite stretch. You're gonna get this in every single one of my warmups. It's my favorite. Nice. Set it down. Switch it out. Other side. Left foot outside, left hand. Switch up. I always forget, okay, when we do this on the fawn and live, just mirroring.

You know, I don't even know anymore. With Facebook. I think we're the opposite. I have no idea.

I try to, like, mirror you guys. I don't know. Okay, set it back. Step back. 2. Push ups, knees or toes, all the way down, all the way up. Down, up. Walk the hands back to the feet. Quick little cardio circuit. And then Chris is gonna jump in. Kickboxing, we'll warm us up more, but let's just go. Jack it up. Jack it. Jacket, you have 8, 7, 6. High knees in 4, 3, 2, 1. High knees. Get them up, get them up, get them up that way. Oh, yeah, right here. High impact on it. We'll give you options for both today. Okay, guys, right here. 5, 4. Butt kicks in 3, 2. But kicks heels to the butt. There we go. Push it, push it.

Feel so good in your quads.

Oh. Open it up. You have eight, seven. This is it. Six. Finish your warm up right here. Come on. Three, two, one. You guys warm I'm ready.

I'm warm. All right, hopefully your heart rate's up a little bit. So we're gonna start with eight minutes of cardio kickboxing. Then we get an eight minutes of strength. Eight minutes cardio kickboxing, eight minutes strength kickboxing strength. We're done. So three sets each, right?

I'm only doing two sets of strength.

You're only doing two sets? Yep. How did that happen?

Three and two.

Okay, so we're gonna go 45 seconds of work, followed by 15 seconds rest. These are drills. So you're going to have an eight count drill, and then you're going to do it for 45 seconds rest for 15. Two different drills in each interval. So we'll go 45, 15 of A, 45, 15 of B. 45, 15 of A, B, A, B, A, B. Four times through. Help me stay honest. Okay, so jab, cross, hook, upper. That's our first move. Now in boxing, just by the way, just boxer shuffle to keep your heart rate up. In boxing, you want to be leaning forward. So you don't want to be doing this back and forth. You want to think power. So jab, cross, hook it around, uppercut. Use your whole body. I'll talk about how everything starts from the back side of the body. Then we go beat down, beat down, out, in, out, in or in, out, in, out. Beat down, beat down, in, out, in, out. We'll get it. Okay, we'll give ourselves a little music right there. Are you ready, timer? Here we go, team again. Play your own music if you'd like. Starting on this side. 3, 2, 1. Jab, cross, hook, upper. Jab, cross, hook, upwards. 45 seconds. Boom, boom. Pace with us. 1, 2, 3, 4. Oh, yeah. Fast and furious out of the dates. Keep going. One, two, three, four. It's fast, fast. I'm turning sideways to show you I'm leaning into it. Your knees are bent. Everything starts from the back. Kinetic chain. Jab, cross, hook, upper. You got it. It's 45 seconds. Come on, baby. Come on. Hit with power. You are hitting through the back and back of your shoulders. Don't hit like this. Power comes from your back. Keep it going. Last one. Bam, bam. 15 seconds rest. Okay, so beat down on this side. We don't know if it's the right or left for you. The way it mirrors.

Yeah.

Beat down, beat down. In, out, in, out. Hold on. In four, three, two. Here we go. So you hit them down here, hit them down here. In, out, in, out. Hit them, hit them. In, out, in, out, I screwed that up. In, out, in, out. Hit them. Him. Sink in, sink in. Yeah. Feet are wide. In, out, in, out. It's kind of a complicated brain puzzle, isn't it?

Right?

You gotta pull your feet in. Normally you do a. A jumping jack with your feet out first, so it's a little confusing. Good job. Hit the target on the ground. Hit it, hit it. In, out. In, out. Hit it, hit it. Bam. Bam. How you doing?

Good. I love it.

Love party. I screw that one up.

Get that heart rate.

Oh, my gosh. I'll join you in move. And done.

Okay, so that's why if we repeat it. Right.

Right.

Three more times, we'll get better at it.

Oh, my gosh. My brain was like, hello. This side. Here we go. Five, six. Here we go. One, two, three, four. So this is just your four upper body moves, but moving fast. Come on. You got it. Jab, cross, hook, upward.

I'm thinking upper. Come on.

Right, left, left, right. Whatever arm you're using, keep going.

Lindsay, you might feel stronger on one.

Side than the other.

Oh, my gosh.

Yes. And that power comes from the ground up, so you never punch like this. You push through your body. You use your core, you work it. I'll join in.

Right there. Good girl.

You got it. We're almost there. I'm watching that timer. I promise. One more bam.

Nice.

Good job. Okay, now let's start our beat down on this arm first. You get 15 seconds of rest. Come on, team.

Now get a little boxer shuffle. I think that's.

Here we go. In five, six. Five, six. This arm feet down. Now go in, in, out, in, out. Beat down, beat down. In, out, in, out. You got it. Beat down. Come on. This little pattern makes you think a little, right? But I love hit because I love drills where you just push it.

Come on.

Now we're pushing our arms above our heart to get the heart rate up. So it's like you're hitting a box on the floor. You punch a hole in the box, and then you raise your arms. Punch a hole. Raise your arms, punch a hole. You got a little lunge going on with your beat down, beat down, beat down. Last one. Come on, baby. Come on. Okay, that was round two, right? Just two more.

Two more.

What's your heart rate? Is it up?

Yeah, getting up.

The whole goal.

You guys just move your body.

Feel that? You ready? Five, six. Here we go, Jeff. Cross, hook, upper. Now you got the hang of it. We're gonna repeat it one more time on each side. Hit, hit, hook, under, hit, hit, Hook under, Come underneath their chin. Come on. We didn't do a lot of introducing the moves. So if you're like, what the heck are they doing? We're jabbing, we're crossing, we're hooking. Side of their face, coming underneath their chin. 1, 2, 3, 4. Come on. Keep that pace. It's fast.

Yeah, it is.

Brain and body.

Feel that core. Every punch.

Come on. Seven, six. I got your back right here. Two more, one more.

Nice.

All right, baby, here we go. Let's start with this arm, okay? Breathe, Catch your breath. Here we go. In four, three, two. Here we go. Feet down. Beat down. In, out. In, out. Beat down, beat down. In, out. In, out. You got it. Come on, breathe. So I want you. I did it again. I want you to lunge, lunge, lunge. In, out, in, out. You got it. Come on. Don't give up. Yes, you can. Like we always say, right? Yes, you will. A little cardio is cardio today.

Love cardio. Kickboxing down, it moves so fast. Your brain's so focused, you don't even feel that heart racing.

And you get those muscles activated by really punching.

I feel like my back and biceps are always sore after cardio. Keep punching right there.

One more round of this, one goes right quick. Way to go, team. You guys are fantastic, right? Here we go in five, six. Five, six. Pick it up. It's 1, 2, 3, 4. Hit, hit. Hook under. Come on. Notice our knees are bent. Notice you're always leaning into that punching bag. Power comes from your back. 1, 2, 3, 4. 1, 2. Come on. Just 45 seconds. This is our last set of this. Yes, we can. Yes, we will. Boom. One, two, three, four. Come on. Oh, man. We have 12 seconds.

Nice finish. Around.

Go. We're light on our feet. Notice we're kind of on our toes. Yeah, you're leaning into that punching bag. Four, three, two, one.

One more time.

Okay, one more time on the beat downs. Start with what we think is your left arm, right? We don't know the way it mirrors. Five, four. Here we go. Bam, bam. In, in, bam, bam. In, out. In, out. Punch it hard. Come on, team.

You're awesome, guys.

Punch it hard. I missed that one. It's okay if you're not perfect.

I was gonna say, that's why we do this live. It's so fun for people. It hate to see us screw up to because.

And let me tell you, we screw.

Up all the time. You do your best. Forget the rest.

Just exactly. Boom. I always say smile through the struggle, right, cuz? Nobody knows. Go. 10 seconds. Go for it. Punch it. You got it. Bam. Bam. One more time. Bam.

Bam. Nice work.

You got eight minutes, baby.

Grab some quick water if you need it.

I'm gonna grab my dumbbells. Okay. Strength, Strength coming your way.

How we doing?

Woo. We've got a lot of people. Excellent job, you guys. You are awesome. I love seeing the community. I know.

Show up and get it done. Whether you're doing it with us, we're gonna do it a little bit later.

We got triggers of you.

Looks like this train the same thing. 45 on 15 reps between, we go upper body, lower body. Upper body, lower body. Okay, so it's just pure strength, alternating first circuit. Grab your dumbbells. Okay, you guys, we're gonna hit chest, triceps, shoulders on the upper body, lower body, squats and lateral lunges. So your first move is cross body, chest fly.

Oh, my goodness.

You're gonna go pinky to shoulder. All right, you guys, you ready to do this 45?

Of course. I didn't ask Lindsay what we were doing today.

Oh, yeah. Just show up and move.

Holy cow.

Relax. Shoulders down and back. Here we go. Opposite hand, opposite shoulder. In three, two. We'll go this way. One right here. We don't know what's your right, left, so we're just gonna go. Just moving. So my palms are up towards the ceiling or facing us. Okay. Soft bend in the knees. Core stays tight. I'm pulling my pinky to my opposite shoulder. This is going to activate my chest muscles and my shoulder muscles. And hello, core.

Oh, hello. Okay, I probably would have gone with tens for this.

How'd I know? I'm just gonna get. You can always drop weights. You can always Just 10 seconds, you guys.

Because it's a long lever, I feel it in my elbow. Okay, so if you start to feel it in your joints because of the long lever. Go down a little.

Last one. There you go. Okay. I love it. Lower body. We go lateral lunge. Let's step. We'll go this way. We'll stay on this side. Since I think this we're not mirroring. Okay, so you'll step lateral lunge. Come in, squat. Right back into it. Okay, lateral lunge. Step in squat. Just stay just towards what we think is your right. You're out. In three, two. Here we go. Lateral lunge. Bring it up and give me a squat. Right back into it. Lateral lunge, bring it up and go squat. Okay, so you're just alternating, driving up.

Driving those arms in between the legs. Okay.

So I'm going in and then on the outside. So, dumbbells, you can do whatever's comfortable for you.

It's not that big of a deal.

And then out.

I love a narrow squat.

About keeping that chest up, right? Gotta get a lot of squats and lunges today. Lateral lunge. I drive off that bent knee and.

Then like bananas, like Lindsay says.

Nice. Let's talk about your hips. Just really quick, because I want to make sure you're doing this right. Hips back on the lateral lunge. Hips go straight down on the squat.

Come on.

Five seconds. Here we go. Hit that lower body right here. 3, 2, 1. Down to the ground. Push up. I'm going to show them just from the side. Maybe we stay here. This way. We can come this way.

No problem.

To do a push up. Knees or toes.

One push up.

One straight arm tricep reach back.

Oh, for the love of back and back. Here we go.

Run it. Three, two. Here we go. So it's one push up and then a straight arm kickback. That's for my triceps and my lats.

Okay.

Right here. And my shoulders are going to feel this, my chest is going to feel this. My core is going to feel this. When I said upper body. And that complex pulling upper body moves. One push up.

Okay.

One straight up tricep kickback. Try to keep those hips square in the ground. Take a nice way. Nice wide base of my feet. Nice work. Make sure they can see us. There we go. You can always drop your knees. You guys, come on. You got this. 10 seconds here. It burns. I know. Oh, man, it burns. Oh, yeah. You're crushing it. Come on. Five, four. One more push up. Three, two. And out.

Holy crap.

Lateral lunge. That is a burner. Lateral lunge. Squat. Other way. So we go lateral lunge. Squat. Other side.

Okay, so are we going 40, 20 or 45? 15.

45. 15.

Holy moly. I feel it.

Two. Let's go. That extra five seconds. Lateral lunge.

Yeah. You're not kidding.

Narrow spot. Lateral lunge. Narrow spots. These are your four moves. This is the last of the four. And then we're just gonna repeat them. Okay?

If you want to move over close to your knee, you can. You're coming out of your.

Be fine. Because we're, like, trying to watch the monitors, make sure we have good form. All the things, you guys. I would say all the things your fitness instructors are multitaskers.

Oh, my goodness. Yes.

It's like the music, the moves, the queuing, the tempo. There's a Lot going on.

Come on, come on. Yep. Go.

You got this. You guys finish right here. Five, four. One more sequence. Lateral lunge, squat.

You're out.

Squat, recover. Set them down. Shake it out. You're gonna do those same moves. Same four moves. Same four moves. Grab those dumbbells. Ready? Shoulders down and back. Palms face me. 3, 2. Let's fly this way. Here we go. Fly. Fly again. Think about pulling your pinky to your opposite shoulder. Keep that core tight. I like to think, what if every exhale was an opportunity to work your abs. I want to do more abs. Every exhale, you guys, throughout your workout, squeeze your core every exhale. That's a whole lot of ab work during an entire 45 minute we're not getting.

And in kickboxing, we hold our abs, so.

Oh, yeah.

You know. Tight.

Yeah.

Focused.

Come on. Keep that soft. Bend the knees. Keep going. You got 10 seconds here on these. Crossbody chest flies. Chest and shoulders.

Getting it.

All right, here. Five, four, three. Let's go. One more on the other side. Two and one. You're out. Next work. Shake it off. Go into that lateral lunge again right here. Lateral lunge, narrow squat.

Sorry, I forgot our sweat towels. I'm doing.

No, that's okay. It's good. We're gonna just let it fly. All right, you guys, you're on it. Three, two. Let's go. Lateral lunge.

Here we go.

Lateral lunge, narrow squat. Let's talk about the hips again. Hips go back on that lateral lunge. Hips go straight down on the squat. Okay. Heart always tapes above the hips on both moves. Okay? You got something awesome on your shirt today. Maybe it says, I am woman.

Hear me roar.

I want to see it.

I am a mother.

Right? Strong as a mother's academy. We're gonna have links to donate in both. We'll put them below these videos. And they're also in our swipe ups, both by Chris and I. Yeah.

If you're getting your butt kicked right now and joining us, please donate a.

Dollar five, dollar ten. Whatever you got. Come on. Five, four, three. Let's finish. Two, one, stand. You're done. Nice work. Push up, straight out. I know. Option is I always take the push up from the knees. Push up, straight arm, kick back. Okay. We do it twice. Second time's the best, right? Five seconds. Enjoy it, enjoy it. You're on in three, two. Here we go. Give me that one. Push up one, straight arm kickback. So that is for my triceps and my lat. And you're also getting Chest and shoulders and triceps on the push up.

Okay?

Nice work. Awesome job. You guys. Think about setting those dumbbells softly. Don't just let that arm drop straight back to the ground. Control it down. Okay, Control the lift start. Control the step up. Oh, yeah. Struggle bus.

Struggle bus.

We're gonna find that today. We're gonna find that today. The good thing is you're doing strength right? It's gonna compress the muscles, build up some lactic acid, and then you're gonna punch it out in those cardio kickboxing segments.

Come on.

Five seconds.

Yes.

You can't finish right here. Four, three, two. One more push up.

Oh, nice work. I'd work for that last one.

Okay. Lateral lunge, narrow squat. Other side. That's how we finish our strength. You guys ready to finish strength?

I'm with you, girl.

Lateral lunge. Hit three, two. Let's go. Lateral lunge, narrow squat. Here we go. Finish it, you guys. Last 45 seconds of the strength.

So do you like lunges or squats better?

Me? I'm a squat girl.

I'm a squat girl all the time. Team squat, baby.

Squat. Squats for days. Okay, Missing that squat rack. I don't have one at home. Haven't been doing it at the gym. I would say that's what I'm missing during COVID squat ride.

Oh, I got one in the other room, girl.

Hey, y'.

All.

Hey, you know what? Dumbbells and booty bands. Oh, yeah.

They work. They work.

Oh, that butt. It's been building.

Come on.

10 seconds here. Yep. Team squat. I love it. I didn't know about him all the time. We worked out together. We just found that out. 5.

I know. We're both 3, 2, 1.

More squat and you're done, Right?

Grab your water, friends.

Water. Get back into kickboxing. Nice work, you guys. So build up strong. Yeah. Let's go.

People are saying, got a couple hundred people and looks like everyone's having fun. Okay. I hate coming that close to the camera. Okay, another miss kickboxing. So this time, jab, cross, hook, upper. So we're really getting that. Jab, cross, hook, upper. Those four moves, and then we're gonna ski three times. You're gonna pull your back leg. One, two, three, and hold. Okay, so jab, cross, hook, upper. Now pull your back leg. 1, 2, 3, and hold. 1, 2, 3, 4. 1, 2, 3, and hold.

Got it.

That's our first move. Fourth move. Four hooks to the front. Jump up high, come down low. It can be a jump squat or just a tippy toe squat. I will show you both variations. Okay. 45, 15. This is our last set of that.

Yeah, yeah. Let's get her done.

It's gonna be a tricky, tricky one right here. In five, six. Five, six, seven, eight. It's jab, cross, hook, upper, Ski, ski, ski, and hold. Jab, cross, hook, upper, Ski, ski, ski, and hold. Jab, cross, hook, upper. We never rehearse, so I screwed that up. So Lindsay's like, wait, you didn't tell me this.

I got it.

Come on, Jack. Cross, hook, upper.

I'm always here for a challenge.

And hold. 1, 2, 3, 4. Ski, ski, ski, and hold. Bam, bam, bam, bam. Ski, ski, ski, and hold. So pull that back foot. One, two, three, and hold. Now you're gonna pull that back foot. One, two, Three, and hold. Come on, you got it. One, two, three, and hold. Good. 1, 2, 3, and hold. Last time, hoop, Hoop. Boom.

Yes. Car got it. Car got it.

You got it, girl. You got three more tries. Okay, four hooks. We're gonna go two to the face, two to the ribs. High, squat, low, squat. Here we go in five, six. Here we go. Hook, hook, high, low, hook, hook, high, low. So you go to their face, their rib cage. You can jump up if you got that energy today. Off the ground if you want to keep it low. Impact. Come on your toes. If you can't touch the ground, just reach for here. No excuses, my friends. Right?

Right.

This is a no shame. In the modified game, you do what works for you. I'm doing that easy hop. Lindsay's doing that jump. So you can see that you can work at your level. Push it, friends. Give me one more. Hook, hook, hook, hook, hook.

Nice work. Gonna get tricky.

Here we go. Heart rate is up.

Yep.

Okay, turning this way. Are you ready? Hold on. It's five, six. Jab, cross, hook, upper, cross, hook, upper, ski, ski, ski, and hold. Pull that back foot. Three skis, hold. One, two, three, four. Ski, ski, ski, and hold. Got it. One, two, three, and hold.

You get so proud of yourself when you get it. Yeah. Knocking it out.

And you do kind of have to keep it in your head, right? Yeah. Boom. You hit, hit, hook, under. 1, 2, 3, and hook. Hit, hit, hook, under. 1, two, three, and hook. Working out, baby.

Sweat right?

Take care of you, boost your immunity, get your mental health in line.

I always say do it right. Makes me better at everything else I'm gonna do today.

Exactly. Done.

Nice work. Nice.

My heart is high today.

I know. I love it.

Okay, are you ready? Four hooks. High, low, we still have time. 15 seconds of rest.

Yeah.

Here we go. Get ready in five, six. Here we go. Hook with the same arm. It doesn't matter. High, low. Now jump with Lindsay or to be toe with me. I want you to feel comfortable at your level. Go. Reach.

I was talking about this yesterday with someone, Chris. But I think people think we're just this all out jump. 100 of the time. I would say, you guys, what you see on camera is my 100, okay? Right, that's. That's my Monday workout. I'm not doing that same thing on Friday.

No. And when I'm taking a class like you guys are, I might not go as hard as that when I'm teaching.

Right, Right.

So you do as best as you can. Every struggle is real.

Every day looks different.

One more. Bam.

Nice work.

Okay, so we're done two rounds. Yep. We only two more. And this is our last 45, 50, 15.

I like it.

Kickboxing. Nice. Starting on this arm.

Starting to get it now. That rhythm.

You got it in 5, 6, 5, 6, 7, 8. You hit, hit, hook, under, ski, ski, ski, and hook. Come on, baby, let's go. I love cardio kickboxing because I like patterns and I'm not a good dancer. So this is something where I can pattern and kind of feel like you're dancing in a way, right?

Yeah.

You're really moving your body, but we're really working our muscles. Hit from the back of the body. Keep going. Lean into your punching bag. Don't lean back. Power through your back. Go, go, go. Come on, baby.

Let's try to challenge it out there. Because I'm not good at this side. Try this pattern with rhythm. I'm good at time intervals, so this is hard for me. I like the challenge. I'm always up for a challenge.

I remember the first time we were doing kickboxing. You're like, done. You're like, okay, I'll do it. And you become a freaking pro. She's become a pro.

Coordination. This is not a game.

Four hooks. I low, baby. Let's do it. Drop it like it's hot. Five, six. Here we go. Hit. Hook, hook, hook. Up down. Hook, hook. Up down. Come on. Now when you work it around, you are contracting those muscles. Bring it around. Power comes from the back side of the body up. So you aren't working with your wrists. You're working with the muscles on the back. Kinetic chain.

It's a good way to work your biceps right here.

Oh, yeah, I feel it. Go. I'm watching that Timer for you guys. I can see it out of the corner of my eye. Come on. Is this round three?

I think so.

Oh, my gosh, they're so strong. You guys are strong like a mother. Come on. And done. Nice work.

One more round.

One more round. Never said we didn't do it right. Get fit, don't quit, baby. Come on. All right, we'll start on this arm, whatever arm that is for you at home. In five, six, nine. Here we go. Jab, cross, hook, upper. One, two, three, and hold. Yes. Bam, bam, bam. Ski, ski, ski. And hold. Exhale, exhale, exhale. One, two, three. Boom, boom, boom. Come on.

Nice work, you guys. Keep it up, Keep it up. Let's go.

Yeah. Come on. I'm thinking in my head, it's hip, hip, hook, hook, under, ski, ski, ski, and hold. We got it.

Oh, yeah. Knock it out. Four times through. Now you got it.

You know that this is it. This is your last 13 seconds. Come on.

All you got. Let's go. Boom.

And we're keeping that beat. I'm really proud of us today. Last one. Woo. That's the thing with kickboxing. It's keeping that steady beat. Pulls your heart rate up. Yes. Yeah, it does.

It does. Okay.

Oh, no. We got hooks.

Oh. Roll of hook.

Six. Here we go. One, two, three, four, high, low. One, two, three, four, High, low. Now you can do what I'm doing. I'm coming on my tippy toes. I'm going for the ground. I'm dropping my booty. Or you can jump. Boom. Yeah. Hit it.

Good work.

Come on. I love it. Stay with us, you guys. I know you're at home. Or, I don't know, people in their family room, their living room, their office, right outside on your porch at home.

This is gym class for a kid.

One more. Now we're done.

There we go. Now you can get some water.

Okay? So one more strength, one more kickboxing.

We.

We be done, team. We be done.

That's it.

Stay with us. Okay. We're staying pretty strong. A couple people have dropped off, but you guys are doing great.

You're gonna come back later and do it right. Gonna come back later. Just popping on, checking out the live feed.

Okay, guys, I love when people say, I watched you the whole time. Now we gotta move.

All right, guys, back on strength. Okay, grab your dumbbells.

45.

15. Okay, 15s again. Upper lower, upper lower. Starting on biceps. So they call 15 curls. So you, five half curls, halfway up. Five half curls, all the way up, halfway down, and then Five full curls, girl. Gonna burn those biceps up.

Beautiful biceps.

Beautiful biceps. Upper lower, upper lower. You're on day three. Two. Half curls. Halfway down or halfway up? Sorry. Halfway up. All the way down. 3. 4. This one you're gonna hold halfway and go all the way up. Now all the way up. Halfway down. That's two. Come on. Three. Right here. Four. Now you go. Five. Full range right here. All the way down. All the way up for 5. Come on. 4. Can you get those elbows off your body? Use your biceps. 3.

4.

Shoulders out of ears. 4. Last one, last one. 5. Back to those half curls. Let's see how many we can get. Half curl. Come on.

5.

Come on. You got 10 seconds left. 4. Those weights should feel heavy. 3.

Oh, yeah.

Hold halfway in. 2. Last one, last one. Hold halfway and you're done. Nice work, you guys.

Awesome. That is hard.

Right? Fifteen curls. All right. Two pulse. Squat. Two pulse. Lunge. We're gonna stay standing on this leg, whatever leg that is for you. Just this leg is going to move, okay? So I. Pulse. Two, stand. Pulse two, stand. Okay, let's start with a squat in three, two. Let's go, team. Squat. Pulse.

Yes.

Stand. Step back to lunge. Pulse. Two. Up. Two, pulse. Squat. Up. Two, pulse. Lunge. Oh, baby. Nice. Two pulse. Squat up. Two, pulse. Lunge. Chris. And that same leg, actually. I saw you switch legs, Chris.

Sorry, sorry. Hey, I gave myself a little break.

Yeah, there you go. We're saying that I was really enjoying it for a moment because you're gonna try and pull it out.

Look at her.

She's.

She's speaking on me. She can see me in the.

Mom, I can see you with the screen, I guess. 10 seconds here. Chest is up. That true pulse just adds a little bit more time and attention than a normal squat, right?

Yes.

Five. Four. Give me one more squat. Pulse. Pulse or out. Nice work. Okay, now we're gonna go down to the ground, dumbbell in one hand. It doesn't matter. One hand because you're gonna do both. I'm gonna face the camera first, okay?

Okay.

Give me a row to a T. Row to T. Row to T. Staying on just one arm. You're there in three.

I'm gonna keep my hands on both.

Can I do that? Yeah. Feels better for your wrist.

I got it.

Row T. So one. Row one open to T. I got you.

We're staying on one side?

Yeah, just staying on one side.

Oh, baby.

There you go. Row T. The goal is we're doing unilateral work in this second set. Right here. Unilateral is using a dumbbell at one side of the body. We do that because we all have a weaker side.

Let's be honest.

We do. Don't take yourself.

Now, you could always drop to your knees.

Oh, yeah, I'll show you that right now. Okay. You know, drop the knees row, and then you can still stay on that inside me for the T. Okay. Three.

Two.

Give me one more row and you're out. Oh, there you go. So like I said, you can take that from your knees or toes. We'll do the other side next time through. All right. Two pulse lunges this time. Just this leg.

Okay.

My left leg is gonna step back. Two pulse squat, two pulse lunge. Starting the squat in three, two. Let's go. Pulse two, hop, lunge, two up. So just taking that normal squat and normal lunge, increasing the intensity, staying on one side of the body, right? So we burn it out, and so we even out that other side. Two beautiful legs. Use them.

Now, even doing this with just body weight is hard.

Oh, yeah.

Yeah.

The beauty of this workout, it could be a find that balance. It could be a total body weight workout. With the kickboxing and this strength portion. These moves are all very challenging moves.

With or without building, you're not hitting right.

Come on, give me one more. Two ball squat. You're out. Pulse two standing out, weights down. Quick shake out. Repeat it. Oh, same thing, you guys. Okay, same thing. 15 curls. 15 curls. We're going to start at that halfway point and go halfway up. Since we got that bottom half in on the last one.

Gotcha.

Arms are halfway. Going all the way, halfway down. In three, two. Here we go. All the way up, halfway down.

Come on.

Yes. Two more right here. Now after this last one, all the way down, all the way down, all the way up for 5. 4. Keep that core tight. Remember, every exhale is an opportunity to work your core. Come on. Two more up. Last one. Back to half curl. Just lifting halfway, halfway up for five. Right here.

Four.

Nice. Three, hold halfway. And two, last one. Hold halfway. All the way up. All the way up. Halfway down. Come on. Finish. We have three, two. Last one and you're out. One and you're out. Nice work, you guys. Awesome job. All right, Two pulse squat, two pulse lunge. Stepping back with just my right leg, whatever leg that is for you. Two, pause, lunge to. You want. We gotta figure that out at the end of this. It's been a while since I've done a live. I got it. Three, two. Let's Go. Here we go. Pulse.

For some reason, I think it does mirror us.

It does. I've done it where it's both ways, where I feel like I watch it, and I'm like, wait, I'm saying left. It's right. But I was mirroring.

I don't know. I don't know. It doesn't matter.

You're gonna work both sides of the body, so just choose one.

I just did it again. I started switching legs. Oh, my gosh. Right, so that is an option. You could do that?

Oh, you could switch legs.

Yeah. But it is harder with. When you stay on one side.

Definitely harder to stay on one side because you're going to try and burn.

Out that one leg.

Right. Squeezing through that front glute. That's what you're standing up on in that lunge. Biggest mistake I see in classes when people are doing lunges, they step too far back, and they dip into their low back. You see that back arch? Think about dropping that back knee straight to the ground. Right? Nice. Five seconds here. Finish the lunge, stand tall, and you're out. Ready for that row.

Oh, my goodness.

Row to t other side for sure. Face this way so we got it. Stay facing, you guys. Right, you're there in three, two. Let's go. Take a nice wide base with the feet. You can slow this down. You guys take it at your pace. One row on the row. Elbow goes high to the side, back towards the hip on the T. Dumbbell, go straight. Overhead shoulder stability. That's what this is good for. Obliques, hinge those abs. Pinch those side abs as you rotate to that side plank. Lift those hips nice and high. Now, you know that option. You have that option always to go down to that inside knee on that side plank and both knees on the standard plank. You guys are crushing it. The sweat is dripping. Oh, dripping, right. Tough workout. You're never gonna get an easy workout with Lindsey and coach. Right? I know.

How did I forget? Sweat towel. So sorry. No.

5, 4, 3, 2. Set it down. Step it up. Awesome job, you guys.

I have one of those natural fiber rugs down, and we're basically getting covered.

We're picking it up. All right, guys, one more set of the squats and lunges, and you are done with strength. Two pulse, squat, step back. Two balls, lunge, squats in three, two. Let's do it. Pulse two, hop straight back, lunge, two up. Nice work. Two pulses. Try to stay in that same leg if you can.

Whoo.

Finishing off that lower body right here. Alternating lower Body and upper body strength. Last time let me jump right back into cardio kickboxing circuit for the last time. You guys, this is a solid full body workout.

Sure is burning a lot of calories.

Oh yeah.

I've got my heart rate up.

Nice. I love that. Getting a good sweat here. The whole bottom half of my tank. I'm to going just all sweaty. I know. 10 seconds. Nice work you guys. Stay in it. Come on. One more squat lunge combo. Pulse two up. Lunge two, you're out. Stand up tall. Those dumb. Nice work. Grab yourself some water.

Okay, so we're at 40 minutes.

Quick finish. It's a sprint finish.

We'll do one four minutes. About it said stay at about 45. I know you guys are busy. Yep. And by the way, 45 minutes is a kick pop workout.

Oh yeah.

It's 45 minutes more than the people who chose not to work out if.

You showed up for 10 minutes. I always say, guys, 10 minutes is better than zero minutes. So if you got 10 minutes in, thumbs up.

Oh my gosh. And when you are effective and constantly moving, let me tell you, you burn up the calories, you use your muscles. There's something to be said about efficiency.

Oh yeah.

Okay, so just for fun, we're gonna go jab, jab, jab, jab. So it's a front jab, hook. No, we're go uppercut. Sorry, we already did a bunch of hooks. Upper, upper, upper, upper. Now you use those core muscles. So it's 1, 2, 3, 4, 5, 6, 7, 8.

We'll do eight of them.

So we'll do eight jabs, eight of those. And then we're gonna do an eight count of fast feet. 1, 2, 3, 4th, 5, 6, 7, eight. Woo.

I like it. And we're gonna turn.

First turn, first turn, turn. So we end up forward.

Okay, got it. All right.

Holy moly. And then just squat kick is the second move. You know, just a squat.

Just a squat kick.

Just a squat kick.

Okay, I like it.

I'm gonna fix my timer. This is real life, people. We got to go to a Tabata timer. So Tabata is 20 seconds hard, 10 seconds rest. It's eight cycles, it's fast and it's furious. And four minutes is going to blink.

Before your eyes is going to go so fast. So those who always ask, Chris and I use the Tabata Pro timer app. That's the app we use.

It's amazing.

If you're looking for a good app to time your workouts.

Okay, so one, we'll go like this. 1, 2, 3, 4, 5, 6, 7, 8. Okay, here we go. We're working through this on. On the fly. Are you ready? Here we go. In five, six. Here we go. You hit four times, you. Upper four times. You go fast feet, fast feet, fast feet, fast feet. Hit four times, upper four times. One, two, one, two. One, two, one, Two. We kind of look like we're galloping right there. One, two, one, 2. One, two. One, two. Done. Squat kick. So it's a narrow squat push kick like you're kicking your car door shut. Three, two, one. Squat, push, kick. Squat, push, kick. Now, from the side view, you are staying. I'm just gonna be careful I don't kick you. I'll come here. You want to keep open from hip to rib, so don't do this. When you kick, don't do this. Stick open from hip to rib.

Yep.

Push through your heel like you're shutting that car door. Three, two, one, out. Nice. Okay, so back to the four jabs, four uppercuts. I know I said eight to begin.

With, but scratch fast and furious. Fast and furious.

Six. Here we go. One, two, three, four, upper. Now go the other direction. One, two, one, two. One, two. One, two. Hit it four times, upper four times. It's 1, 2, 1, 2. One, two, 1, 2. You gotta think right. Yeah. One more. One, two, 1, two. One, two, 1,2. We go. Nice. We got it.

I like it.

Okay, squat kick. Push that car door shut. Shut that bathroom door with your heel. Three, two, one, go. Squat kick, squat kick. Squat. You're staying open from hip to right. You're pushing through your glutes. You're firing those muscles. Hamstring, glute. It's a narrow squat.

Five narrow squats today.

Oh, my gosh. I wonder if we counted how many squats we've done in these 45 minutes. Right there. Done.

Someone's got a comment for us? Someone counted for sure.

One more time, we're gonna turn that way. Okay, here we go. In five, six. Last time through. Four hits, four upper. It's 1, 2, 1, 2, 1, 2. Did I go the other way last time?

No. Yeah, it's all good.

One, two. I can never remember. Hit four times, upper. Four times.

One, two.

One, two, one, two.

Done.

It doesn't matter which one you were going. All right, last set of squat kicks for the win.

This is it.

For the win.

This is it.

Here we go.

You know, Chris and I didn't even coordinate this. I just did straight. She did this, and we just showed up, and it Actually worked out really well. These are some of my favorite workouts.

We did not rehearse at all. No, we did not tell each other what we were gonna do. We're just like, let's do it. That's why I love working out with you. So it's fun. Bam. Come on, team. You've got this. Give your best. 3, 2, 1.

Nice work, you guys. High fives, you guys. Crush this, crush this. Remember, today's workout was for Emerge Mothers Academy. Women Supporting Women. I don't think there's anything better than it. Okay, so.

And mothers supporting mothers.

Oh, yeah.

If you're a mother, you know to struggle is real. And if you're not a mother, you've watched your own mother.

So we're gonna drop links below these videos. Donate if you can support an awesome cause here in the Twin Cities. Hope you guys had an awesome sweat.

Right? Let's do a quick cool down. And really, from the bottom of our hearts, a dollar $5 ten dot, whatever you can give is so appreciated. Seriously, we appreciate you working out with us and we appreciate Emerge Mother's Academy.

Yes. Like Chris is saying, guys, really, every eight dollar counts. Okay, big inhale, let's reach up nice and tall. Big exhale. Take it down. Let's do it again. Big inhale, Reach up nice and tall. Big exhale. Give me one more just like that. Okay, big inhale youe're gonna hold up at the top this time. Hold up at the top. Go back to where we started that baby up the chest, the shoulders, right? Oh, just so good. Reach up tall. Drop those hands back. Take them behind your back. Interlace your fingers. Pull your knuckles away from your tailbone. If you can take a nice big, big chest expansion. Chin goes up towards the ceiling.

My brim of my hat gets in the way. No, no, no.

Yeah, yeah, right? Okay, release those arms. Give yourself a couple arm hugs. Arm hugs, nice. Okay, we're gonna challenge you guys today. You guys did such an awesome job. You're gonna balance on one foot and you're gonna pull one foot towards your glute. So just a standing quad stretch. Maybe you can reach that other arm overhead. Think about tilting your pelvic floor or your hips towards us. Okay, Nice.

I need this for my quads today.

Holy. Open up those quad quads. And then I'm going to challenge you right here. In three, two. Can you hold that balance and wrap it around? We're going to go to a standing cross leg figure four if you can. So you're going to go like this ankle over knee. And can you sit those hips back? Just sit back as far as you can. This is a challenging stretch, but mobility, you guys, is so fun and so challenging. I think it's good for all of us.

This is a really hard stretch for me.

3, 2, 1. Told you we didn't rehearse this.

It's a really hard stretch for me because I have. My knees are old.

Yes, okay. Exactly. So that doesn't work for you. You're gonna go. Chris is gonna show you modification for an outer glute stretch on the next one, right? You're gonna show you a good modification. That's what's awesome about this. You do what works for you, right? You don't have to do everything we do because our bodies are all different. Yesterday I was working out. Shelly was like, double legs. I was like, I can't. I have diastasis recti. One leg at a time.

Yeah.

Everyone's got their own thing. You got to release it. I'm gonna go other side. Chris, give me a good outer glute stretch.

Okay, so this leg is actually better for me, but I'm gonna sit down. This. This is so hairy. I have to put a mat down.

Find my balance here.

So this right here, seated twist, that's.

One of my favorites too.

Oh, I love this one. I used to do that.

I was a softball pitcher in high school, and that was my favorite stretch because the pitching actually comes from your butt.

Oh.

Hold here for three, two. Stand up. Shake it out, shake it out, shake it out. If it feels good, we're going to Yogi squat. I know Chris loves Yogi squats. Hands to heart center. Drop it down. Yogi squat. Find those inner thighs and just shake, shake, shake for those hips. Shake, right? Open up those hips. Always good for our range of motion. If people that struggle with range of motion in squats and lunges, this is a good one for you. Open up your hips, right? Okay. If you feel good about your heart rate, hands go to the floor. Hips go high. Nice forward pull. Just let it all hang heavy. Release all that tension in your neck, back, shoulders. Bend at the knees. Roll it up one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. You guys are so stinking awesome. So stinking awesome. Nice work. Thank you.

Thank you. That was so super fun.

For those of you on my channel who don't know, Chris Freytag runs Get Healthy utv. Okay, so you've probably seen me pop on. Get Healthy UTV. She's on GhuTV, so get healthy utv.com or you can follow her at. Chris Freytag and I saw a lot.

Of our Get Healthy UTV members. You guys know Lindsay from Nourish. Move Love. So we love her. All right, you guys, this was fun. Thank you so much. Thank you, everybody.

Thank you.

Happy. I say Tuesday, but you could be doing this, right?

Happy whatever day.

Turn off Instagram. We're gonna turn on Facebook. Have a great day.