Workout Style: Kickboxing (No Equipment)
Focus Areas: Upper Body & Cardio
Difficulty: Beginner
Total Time: 35 minutes
What Is Included In This Workout
- Warm up & cool down both included.
- No equipment required.
- Combines kickboxing and bodyweight exercises.
- Low impact; lounge friendly workout.
Workout Along With The Video
Workout Instructions
Part 1 – Warm Up (25 seconds each):
– Boxer Shuffle
– Back / Chest Stretch
– Toe Touch Circles
– Torso Twist + Knee
– Row + Lateral Step
– Standing Pike Crunch
– Slow Burpee
– Squats
– Toe Touch Twist
– Big Arm Circles
– Jumping Jacks
Part 2 – Cardio Kickboxing & Upper Body Workout (50 seconds on, 10 seconds rest):
– Travelling Push Up
– Travelling Rows
– Jab Cross, Jab Knee (switching stances)
– Pulldowns + Step (targets: shoulders, core, glutes and thighs):
– Overhead Press
– 3 Hook Jumping Jacks
– Wall Side Push Up (targets: bicep, tricep and shoulders):
– Arm Cicles (targets: arms, upper back, shoulders)
– Knee (right) + Knee (right) + 3 Uppercuts
**Water Break**
Part 2 Continued – Cardio Kickboxing & Upper Body Workout (50 seconds on, 10 seconds rest):
– Tricep Dips (targets: triceps, shoulders and core)
– Plank + 3 Point Reach (forward, back, & fly)
– Jab, Jab, Cross
– Palm Press & Extension (targets: chest and arms)
– Bentover Fly + Pulse (targets: upper back)
– 2 Hook + 2 Upper Cuts + Drop
– Variable Bicep Curls
– Bentover Tricep Extensions
– 2 Hooks + Duck
– Backbow Pulls (targets: upper back, lower back, shoulders, glutes and thighs)
– Walk Down + Up Down (targets: arms, shoulders and core)
– Pivot Squats
**Cool Down & Stretch**
From Our Friends At
This workout is courtesy of our friends over at Fitness Blender.
Head to their website for loads more great content https://www.fitnessblender.com/