hey everyone welcome to class fit sugar i’m amy skemper and today we are doing a 30 minute kickboxing cardio sculpt workout in this workout we will be alternating between some kickboxing intervals using just body weight and some sculpting intervals using a resistance cord and a step deck i’ll be using the medium version of my resistance cord today and of course if you don’t have any equipment you’re still going to get a great workout let’s start with a quick warm-up we’re going to go ahead and just take it to a little march or a jog whatever feels best for you let’s roll through those shoulders to the back and then to the front getting those arms ready to punch of course in this workout i will give you lots of different options to take a high impact to keep it low do what feels best for you and just keep moving with me today let’s take it to a little hip roll roll through those hips and don’t worry if you don’t consider yourself a boxer it is all about getting the heart rate up we’re gonna have these quick circuits five minute and four minute blocks sit low in that squat and bring it up so we will get it done fast driving up through those heels let’s add that hip roll to that squat sit it low here to here rolling through one more let’s warm up through our back and our spine we’re going to turn to the side little inchworm out so hinge here walk yourself out on your hands if that feels good for you walk yourself back big reach up let’s do that two more times we’re also getting the core fired up and ready to work for us today one more just like this feel that stretch to the back of the legs through the spine and then let’s take it to a little boxer shuffle so as we continue to warm up we’re going to talk through a little bit of our boxing form so we have our two sides our right and our left orthodox south call but we won’t worry too much about that you can keep your weight shift in that boxer shuffle grounded you can take it up a little bit and then we’re gonna have our ready position so hand our right beneath the eyes right at the chin core is in tight and as we punch i want you to think about pulling back just as much as punching out so we’re keeping it tight you’re light on those feet whatever feels good for you so go ahead angle on one side core isn’t tight bring it through here we’re gonna start with just our basic jab we’re gonna go one and two little pivot on the knees and the hips ready here we go so jab and jab we’re starting here you decide if you want to pick up your pace a little bit you can if you need to take a little slower that’s okay too but strong punches and pulling back i like to imagine i’m actually punching something like a bag but do what’s best for you if you need to get out some aggression this is a great time to do it in this workout let’s take it single so we’re out in you can step into it just like this or you can add a little jump it’s up to you breathe in and out and then we’re going to take this jab corner to corner so we’re here and here you can step it too that works keep breathing we’ve got four three two and we’re going to take it back here watch me we’re gonna go one two one front knee take it slow jab jab jab and knee or jab and cross bring it strong if you want you can pick up that pace as we’re getting into it that knee is just that little front chamber pull it in tight if you’re able let’s pick it up right here one two three knee one two three i like to make a lot of sound effects when i box it helps me get through it and it also helps me remember to breathe which is what i want for you let’s go eight pull em in up strong think about that core coming in as that knee comes up and then strong punches all the way through [Music] good let’s take a little bob and weave so you’re just ducking that punch right we’re going to angle to that other side you can take it nice and slow angled the other way core and tight ready position it’s your jabs one and two so everything we just did on the other side we’re here to here again pivot pivot so knees and hips are turning while we get those strong punches to the front from the front and from the back keep it going we’ve got four [Music] three two good take it here we’re going singles step it out you can take it slower if you need to even be here that’s fine too heart rate should be up out in four three let’s go corner to corner here we go step out corner just that little angle punch back punch back really feel those back muscles as you’re pulling back get a lot of back and core from this punching four more four three two let’s take it slow it down we’re going one two three and knee jab jab jab or jab and cross use this slow round to really nail down that form bring that knee up and here yes offense and defense one more slow keep it here if you need to or take it up one two three jab jab jab knee you can even jump into it if that’s good for you today yes strong eight this boxing circuit is almost over before we move into some sculpting so finish it strong four three two i want you to keep those knees take them here and down pull through and down this is prepping for our next circuit where we’re gonna add some kicks four three two bob and weave right here down and up right a little half squat sneaking it in there keep it going four more four three two we’re gonna finish it out with a little jump rope right here nice and light on our feet if you’d rather you can keep it low impact right here but just as if we were boxers training in the gym we want that agility training we want that endurance training we’re gonna finish it out here we’re gonna grab some water we’re gonna grab our equipment and get some sculpting but stay with me for 15 seconds can you pick up that pace yes you can read through it yes five four three two one catch your breath quick sip of water we’re gonna grab our equipment but let’s grab a sip first don’t forget to hydrate so we got that cardio kickboxing now let’s get a little sculpting i think it’s also gonna get your heart rate up as well i’m going to bring my step deck in and my resistance band if you don’t have a step that’s okay you can use a step stool or you can keep everything body weight on the floor if you don’t have a band you can use a set of dumbbells or just body weight we’re still gonna get it done we’re gonna put one foot up on the step core is engaged watch me first it is a step up so you decide how much you wanna make it a lunge a little half squat down we’re driving through that front heel keeping our body weight up if you’re on the ground with it you can make it a deeper lunge reverse lunge step into it we’ll start with that we’ll add a little crossover we’ll take it to the other side then we’ll get some upper body with our band one foot up on top dropping it low in three two one here we go step it up down and up anytime we’re using a step it’s going to be a little bit of balance work as well right so really think about that core coming in navel the spine little tuck of the pelvis you need to go slower you can drive up through that heel we’re gonna get a little leg burn and again we’ll keep that heart rate up four more right here all the way through front leg has taken the weight watch me here we’re gonna cross it over in a curtsy and take it back cross it over in a curtsy and take it back so activating a little bit of those outer thighs and breathe down good four more four keep it going can you get a little lower this leg is almost done two one more hold it down right here cross it over and back i know can you get low even hands on the step or hands on the floor burn four three two yes let’s take it on the other side i’m gonna move my step this way so you can see me let’s take it here other foot up on top i know that one’s burning but we’re gonna work it out with this let’s take it down and up here we go little half lunge up or again if you’re on the ground you can still get the same move just taking it down and up weight is coming forward especially in the step you’re not pushing off that back leg front leg is driving it up hands can be wherever you need them to be to stay balanced we’ve got four three two can we cross it over here right here take it back take it here yes breathe yes i know it’s like your other leg told this leg what to expect and now it’s already burning four more here we go four breathe drive out of that heel yes you can two one more good hold it low cross it over cross and back i know you’re feeling it here i want you to really think about those glutes mind body connection let’s make them work harder two more i know shake it out grab that resistance cord if you’ve got it let’s give those legs a rest we’re gonna take it down in the center you need to wrap those hands to make it a little tighter we’re working our back straight up and down right here squeeze if you’re like me your heart rate is up from all of those step ups right so i really want you to concentrate exhale on that squeeze pull that core in if that feels too easy grip a little closer to the center tighten up the grip on that band that’s what we love about these resistance cords so easy to make it harder or easier depending on what you need [Applause] good take it out in front we’re going to take it more like a row so you’re pulling your elbows back you’re still pulling those shoulder blades in everything else is the same again if you need to make it tighter tighten it up squeeze 10 seconds then we’re back to the boxing hopefully you feel those back muscles they worked hard with the punches they work hard with the resistance three two and one who’s feeling it i know i am all right give yourself a second to shake it out i’m gonna move this back out of the way shake those out we’re gonna start this boxing block with some knees into some kicks so all you need to think about is that chamber move or that set up knee here for the front knee here for the side we’ll start with that we’ll take it to a kick out front if you need to keep it low if you’re able keep it high and it can be that push kick through the heel or a little snap kick whatever is good for you so go ahead take it to that boxer shuffle a few more seconds to breathe water if you need it but starting with that front knee side knee and then we’ll take it to kicks cores in tight we’re gonna stay straight on for this why not three two one here we go guard up knee and knee starting slow up and knee we’re here pull it through really think about lifting from the hip for both four more slow pull and side get those obliques and that core working two more there’s my balance that’s okay let’s take it to a kick right here kick and kick pull it through take it out again you can do push kick push or snap that’s okay keep it going that’s gonna happen that is part of it right that’s my core working harder i did that just so you would feel okay if that’s happening to you it’s normal here we go four eight and up seven you can step into it get a little power four more four three two last one take it here other knee other knee start slow pull it in yes breathe up and side pull it through yes four more guard is up feel that lift and lift because that’s your starting point two last one let’s kick it here i’m going to take it a little slower for my balance it’s up to you you can get a feel for it again push kick push kick or snap it low or high if you’re here that’s still a kick right up to you whatever you need for where you are today you showed up for this workout that’s all that matters is that you’re here breathe let’s pick up that power yes you can stay with me you got four three two one and breathe let’s just go a little boxer shuffle to shake all of that out through those hips let’s take it angled to one side guard is back up back to some punches with your uppercuts we’re coming up and under right here watch me up and up join me just like our jabs little pivot on the knees and the hips but that upper is coming up and under that sneaky little punch underneath the chin turning it good nice and strong your other hand remember has to protect that face four more slow four three two let’s take it to some hooks right here hook hook so that hook really think about that elbow coming up and a little circle around so it’s in tight we’re not out here i don’t want to see that bring it in eight more right here here we go eight hook seven turn into it feel those shoulders working feel that core four three two good watch me here we’re gonna go upper hook upper hook yes four more four upper and hook three two let’s slow it down right here watch me we’re gonna go jab jab hook that bobbin weave we’re gonna turn it right here jab jab hook bob and weave turn it two more slow jab jab hook bob and weave and turn it jab jab hook power it up right here jab jab hook huh jab jab hook here yes jab jab hook one more stay here right here let’s go uppers right just from here let’s finish out this boxing block strong power uppers breathe yes eight more singles right here we’ve got eight seven come up and under four more four three two hooks here we go bring it around totally fine again like to remind you if you’re not the same pace of me that’s okay you’re faster than me that’s okay too as long as you have good form upper and hook we got front upper back hook huh breathe yes four more four three jab jab hook bob and weave here we go jab jab hook bob and weave jab jab hook finish it out strong punch yes let’s go four more let’s get it strong yes cha cha hook last two one more [Music] yes breathe water again catch your breath feeling it i’m sweating we’re gonna grab that step again and that band again let’s finish out a little lower body a little upper body i’m gonna bring it right here where you can see we’re gonna start with a side step up so we’re here one foot up on top feet can be parallel we’re going to sit like a squat and then tap it up and it if you’re on the ground just body weight squat tap in stepping out tap in then we’ll add a little side lift for outer thigh a little tap forward for inner thigh let’s get it done weight in the heels ready here we go down and up and up sitting low you don’t have to come all the way up we don’t want to get off balance there although we’ve proven today that i have perfect balance right nobody does that’s part of fitness that is how we train our cores right get low squat it low if you can otherwise just keep it a step up four more here we go four [Music] three two watch me right here we’re going to go side lift outer thigh tap inner thigh outer thigh tap enter if you’re on the ground it’s a lift cross in front lift cross in front flex that foot on the outer thigh little toe tap you should feel both and that heart rate right two more last one yes take it here step it over to that other side if you’re on the ground we’re just shifting to the other side little burn not as bad as last time right take it down and drive up through that heel moving laterally we did that front step up side step up we want to be training in all the different planes of motion because we move in our daily life right all different ways sit low drop those hips if you can drive into the heel breathe let’s go four as three two outer thigh inner tap so a little outer lift a little inner tap outer lift inner tap i’m going to slide back so i have a little bit more space again if you’re on the ground still get low in that squat four more then we’re gonna get some upper body so let’s keep those legs working squeeze yes last two one more right here yes my legs are feeling it i hope you are too let’s grab our band right here shake it out there’s that heart rate whoo all right so let’s step on our band right in the center bicep curl again what i love about the bands you need it to be a little tougher take those feet a little wider if you need a little less bring them in core engaged chest open and proud let’s curl up and down we’re here all the way through yes full range of motion so it’s tricky sometimes they’re so tight we can just go to here move your feet in we want to have that tension all the way through keep it going breathe and here yes four more we’ve got four three two ah yes stay there cross those handles bring them right up to your hips we’re gonna step out and in step out and in we’re here to here if that is too tight you can uncross those handles hold them right at your hips we just want that resistance through those glutes and outers if that’s not tight enough hold them a little higher pull those shoulder blades in keep it going last four four three two good one last thing right here we’re gonna take it in the center loop those handles triceps watch me i’m gonna push out and in so it’s a tricep extension but from this standing position looks like this extend it out and in out and in so your back is still working yes i know four three two one you did it catch your breath grab a sip of water move your step and your band out of the way we’re gonna grab our mats and come down to finish our last block is a combo of boxing and sculpting let’s get our mat and we’ll get it done we’re gonna take it down on to our mat so we’re starting all the way down on our back watch me first we’re gonna take it rolling it up into a punch they have a few options you can take it up punch punch slowly down if that’s too much you can just punch from that crunch position so core engage take it over in three two one here we go up punch punch slow on your way down so either way we want the power coming up but we really want to resist it on the way down so we’re not just dropping into it we’re using that core to resist if you’re just crunching same thing slow slow slow deep core to pull you up and then resist on the way down all the way through think about those strong jabs across if you think about alternate your lead arm but don’t worry too much about it we’re just getting it done let’s go two more last one up and then let’s come all the way up to a seated position whatever you need to do to get there we’re gonna cross from here so think of that russian twist that we often do we’re gonna cross punch so cross center cross center join me here if that’s too much for your back you can take this to a seated position that works too you’re still going to get that core work like we do in our boxing if you can lean back a little further that works too or even take those feet up cross it over cross center so slower punches but lots of work through that core still punching out pulling back keeping that good form can you reach a little further get those obliques working let’s go four [Music] three ah burn two [Music] last one stretch it out and over stretch your back right through there let’s come all the way down so we’re coming down forward facing we’re going to do a little superman so that superman that we know and love we’re lifting and lowering but we’re gonna grab our band so again grabbing in the center or you can fold it over we’re gonna do a little lift squeeze out and drop it down so figure out where you need to be for resistance we’re squeezing in the glutes lower back squeezing in the shoulders lots of back lots of core here we go lift it up and squeeze and down up and squeeze and down so you can have a lot of resistance like i do looped over or again just take it right here squeeze it out wide we’re getting all through the back do you feel like you can get more range of motion here take it here squeeze two more right here you don’t have to lift up super high to feel that right last one can we hold it here just hold for four keep breathing three i know slow counting two last one stretch it up on those elbows last thing right here we’re gonna come up into a plank let’s come up on elbows we’re gonna take it punch forward punch forward that’s all we got punching from that plank alternating side to side tuck that pelvis in zip up that core tighten out legs and glutes here we go punch and punch so just punch from a plank you need to drop to those knees if that’s better for you that works but let’s finish it out strong almost done with this workout all the fire you had in those punches from the kickboxing round i want to see it from this plank here we go punch punch keep breathing through it four more four [Music] three two stay lifted and done ah up into huh a little cobra or up dog whatever is good for you if you want to bring those hands here stretch through that back i know feeling it sit back into the hips into that child’s pose reach those hands forward and really lengthen through those fingertips so we want to stretch through the back but also through those shoulders breathe into it here hopefully that went quick for you that’s one of the reasons i love doing these little five minute blocks round through much easier for our brains when we just know we have to get through four minutes or five minutes [Music] so fun to incorporate a lot of different equipment going back from body weight to bands just steps roll back onto your feet come up halfway just get a little pedal through your feet there let everything stretch and relax and then slowly roll it up take your time coming up yes stretch those arms back open them up press those thumbs to the back if you can grab them grab them otherwise just stretch and little hinge reaching up through here and then just the opposite of course make sure you get some more flexibility and mobility work on your own come back to this workout anytime you want to get both that cardio and that sculpting always good to get it all in in just 30 minutes taking it here to here [Applause] rolls through those shoulders thank you for showing up today thank your body for showing up for you today check everything out one big deep breath in [Music] you did it thank you for moving with me in this kickboxing cardio sculpt workout i hope you feel that energy and you can take it with you throughout the rest of your day i’m amy and i will see you back here for class bit sugar
Get your heart rate up with fitness trainer Amy Schemper, who will lead you through a 30-minute kickboxing and cardio sculpt workout that includes a mix of boxing and sculpting intervals. In this routine, you’ll alternate between boxing combos that’ll have you jabbing and weaving and sculpting sets to work your lower body, arms, and core. Add some intensity with a resistance cord and step deck, or just stick to bodyweight!
POPSUGAR Resistance Cord: https://goto.target.com/Gjo7PB
The 3-in-1 Resistance Cord is a simple yet highly effective way to customize a workout to match your level of fitness and to get the intensity you want. Attached to the comfortable handles are three tubes of varying resistance — light, medium, and heavy.
POPSUGAR Step Deck: https://goto.target.com/VyR7zk
The Step Deck’s bilevel design easily adjusts so you can increase or decrease the intensity of your workout. The textured, nonskid surface will keep your feet securely on the deck, and the nonslip floor pads hold the platform firmly in place.
Find more from Amy on her Instagram:
https://www.instagram.com/bodyfitbyamy/
Amy’s Outfit: All Fenix
POPSUGAR fitness gear was created to power happy and healthy for all. Get the gear you need to get started, keep going, and level up during your fitness journey, available now at Target: https://bit.ly/psfitnessgear
0:00-02:19 Intro & Warmup
02:19-28:25 Workout
28:25-30:46 Cooldown
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