Cardio Kickboxing

Miriam Crinion Author

04/22/2020 Added

30 Plays

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[00:00:04.460]Hey guys, this is another cardio kickboxing workout.
[00:00:06.942]All you need for this workout is yourself
[00:00:09.377]and you need water and a towel to dry off with,
[00:00:12.600]but otherwise, you're good to go.
[00:00:14.926]All right, let's get started.
[00:00:20.845]Gonna start with some marching
[00:00:23.875]and swinging those arms.
[00:00:27.312]Four,
[00:00:28.171]three,
[00:00:29.021]two, we're gonna go out, out, in.
[00:00:30.793]We're gonna go out, out, in.
[00:00:32.944]Out, out, in.
[00:00:34.797]Out, out, in.
[00:00:38.231]Keep it here.
[00:00:42.099]Two more.
[00:00:44.289]One more, all right let's cross our arms, across.
[00:00:47.484]Across.
[00:00:52.026]Getting nice and warm here.
[00:00:57.571]We're going four,
[00:00:58.868]three,
[00:00:59.746]two, reach for the sky.
[00:01:06.003]Again, getting that nice side stretch in.
[00:01:13.268]Four,
[00:01:14.223]three,
[00:01:15.243]two, let's go to hamstring curls.
[00:01:18.906]Opening that chest nice and wide.
[00:01:21.636](upbeat pop music)
[00:01:29.495]Keep it here.
[00:01:31.027]So today's workout is not any particular theme,
[00:01:34.115]but I have lots of new moves
[00:01:35.960]so I'm excited to share those with everyone.
[00:01:42.379]Couple more here.
[00:01:44.321]Four,
[00:01:45.154]three,
[00:01:45.987]two, knee pulls.
[00:01:49.897]Again, add that cardio if you so desire.
[00:01:53.585](upbeat pop music)
[00:02:01.063]Get those knees nice and high.
[00:02:09.820]Keep it here.
[00:02:14.974]Four,
[00:02:15.807]three,
[00:02:16.655]two, let's go to jumping jacks.
[00:02:21.586]Get that heart rate up, warm up those bodies.
[00:02:25.963]Getting nice and loose.
[00:02:33.523]Keep going.
[00:02:37.735]Nice work.
[00:02:38.711](upbeat pop music)
[00:02:45.760]Four,
[00:02:46.593]three,
[00:02:47.426]two, we're gonna jab.
[00:02:49.696]Out, nice and powerful.
[00:02:53.467]Keep that guard up at your safe.
[00:02:57.532]Go to the beat of the music.
[00:03:00.842]Four,
[00:03:01.802]three,
[00:03:02.756]two, let's cross it.
[00:03:05.381](upbeat pop music)
[00:03:10.899]Big old punch, then punch.
[00:03:13.258]One then punch.
[00:03:15.457]Let's go to hook.
[00:03:19.089]Punch,
[00:03:19.922]punch,
[00:03:20.755]punch,
[00:03:21.696]punch.
[00:03:25.968]Four,
[00:03:26.801]three,
[00:03:27.678]two, uppercut, here we go.
[00:03:35.777]Still nice and powerful.
[00:03:40.880]Four,
[00:03:41.713]three,
[00:03:42.546]two, let's go to front kick.
[00:03:44.316]Right, left, right and left.
[00:03:48.063]Right, left.
[00:03:51.516]Nice and straight legs.
[00:03:54.513]That bottom of the foot is flat.
[00:03:57.592]All right, let's go to the back.
[00:04:01.314]Again, these don't have to be super great kicks,
[00:04:04.430]but try and make them nice and powerful
[00:04:07.862]and keep those hips straight.
[00:04:10.536]Four,
[00:04:11.369]three,
[00:04:12.202]two, all right, we're gonna try something new,
[00:04:14.006]we're gonna walk and kick,
[00:04:15.826]we're gonna walk back and back kick.
[00:04:17.878]Walk, right kick, back, left kick.
[00:04:22.157]Right kick.
[00:04:24.034]Left kick, one more.
[00:04:26.788]All right, what do we do next, you guessed it,
[00:04:29.757]left kick.
[00:04:31.277]Right kick.
[00:04:33.154]Left kick,
[00:04:35.495]two more.
[00:04:39.294]One more.
[00:04:41.584]All right, side kick, we're going, march and kick.
[00:04:45.616]March, kick.
[00:04:47.377]March, kick.
[00:04:50.932]Going march and kick.
[00:04:53.019]March and kick.
[00:04:54.872]Four,
[00:04:55.783]three,
[00:04:56.616]two, back to jumping jacks.
[00:04:59.841]Get that heart rate back up.
[00:05:03.824]We're almost done with this warmup.
[00:05:07.428]If you need a stretch or anything else, now is the time.
[00:05:12.762]Keep it here.
[00:05:13.945](upbeat pop music)
[00:05:20.742]Eight,
[00:05:21.575]seven,
[00:05:22.408]six,
[00:05:23.241]five,
[00:05:24.141]four,
[00:05:24.976]three,
[00:05:25.893]two, we're gonna pretend like we're climbing a ladder.
[00:05:30.677]It's like you're grabbing those rungs of the ladder,
[00:05:33.616]marching up.
[00:05:35.107](upbeat pop music)
[00:05:42.459]Keep going.
[00:05:50.257]Eight,
[00:05:51.090]seven,
[00:05:51.923]six,
[00:05:52.781]five,
[00:05:53.717]four,
[00:05:54.629]three,
[00:05:55.509]two, let's run in place.
[00:05:58.021]Again, hamstring curl, totally acceptable,
[00:06:01.582]but wanna run in place.
[00:06:05.001](upbeat pop music)
[00:06:10.325]Let's switch to butt kicks,
[00:06:12.690]little bit more powerful than we were in.
[00:06:22.023]Should feel nice and warm now.
[00:06:24.035]Breaking a little sweat, switch to high knees, here we go.
[00:06:28.949]We're almost there, this is our last move.
[00:06:34.593]Eight,
[00:06:35.426]seven,
[00:06:36.259]six,
[00:06:37.179]five,
[00:06:38.151]four,
[00:06:39.022]three,
[00:06:39.864]two, nice work, everyone.
[00:06:47.336]We're on to round one now,
[00:06:48.704]so we're gonna go through the moves
[00:06:49.879]before we start the workout.
[00:06:51.945]So the first move is punch, punch double.
[00:06:54.079]So you're gonna go punch, punch, double,
[00:06:56.471]punch, punch, double,
[00:06:58.300]punch, punch, double, like that.
[00:07:01.211]The next move is fast feet, you have a couple options.
[00:07:04.455]You can kind of just march in place
[00:07:06.177]and go as fast as you can
[00:07:07.860]or you can go up and down or you can bounce like this,
[00:07:13.032]whatever works for you.
[00:07:15.379]And then the next move is plyo knees.
[00:07:17.713]So it's kind of like a knee pull,
[00:07:20.366]but you're pulling across your body,
[00:07:23.415]again, using your arms as well
[00:07:26.649]and then the other side as well.
[00:07:29.783]And then the last move are wheels.
[00:07:32.422]So we've done these lots of times before,
[00:07:34.978]just pulling down with those arms,
[00:07:36.800]creating that resistance.
[00:07:39.064]All right, let's get started.
[00:07:40.945]All right, let's start off marching.
[00:07:50.174]Remember the first move is gonna be punch, punch, double.
[00:07:55.127]All right, let's start, we're going punch, punch, double.
[00:07:59.656]Double, punch, punch, double.
[00:08:03.737]Punch, punch, double.
[00:08:05.486]Punch, punch, double.
[00:08:07.114]Four,
[00:08:07.947]three,
[00:08:08.780]two, we're going to fast feet.
[00:08:11.050](upbeat pop music)
[00:08:14.753]Keep it up.
[00:08:19.248]Eight,
[00:08:20.081]seven,
[00:08:20.914]six,
[00:08:21.747]five,
[00:08:22.580]four,
[00:08:23.413]three,
[00:08:24.246]two, back to punch.
[00:08:25.744]Punch, punch, double.
[00:08:27.501]Punch, punch, double.
[00:08:31.038]Keep that guard up.
[00:08:33.051]Nice powerful punches.
[00:08:36.193]Four,
[00:08:37.026]three,
[00:08:37.859]back to fast feet.
[00:08:42.044]Again remember, you can do this.
[00:08:49.789]Four,
[00:08:50.694]three,
[00:08:51.572]two, we're going to plyo knees, here we go.
[00:08:54.757](upbeat pop music)
[00:09:05.211]Four,
[00:09:06.044]three,
[00:09:06.877]two, other side.
[00:09:09.463]Try and keep that posture.
[00:09:11.898]Good that you're not crunching over like this.
[00:09:15.147]Nice tall spine.
[00:09:18.941]Four,
[00:09:19.781]three,
[00:09:20.614]two, back to punches, here we go.
[00:09:23.523]Double, punch, punch, double.
[00:09:26.013]Punch, punch, double.
[00:09:27.813]Keep those shoulders relaxed.
[00:09:32.799]Four,
[00:09:33.632]three,
[00:09:34.465]two, back to fast feet.
[00:09:40.927]These new moves, I get all confused.
[00:09:44.040]We got this though, keep it up.
[00:09:50.121]We're halfway through this song.
[00:09:52.224]Four,
[00:09:53.057]three,
[00:09:53.890]two, plyo knees.
[00:09:55.744](upbeat pop music)
[00:10:05.397]Eight,
[00:10:06.230]seven,
[00:10:07.063]six,
[00:10:07.896]five,
[00:10:08.729]four,
[00:10:09.562]three,
[00:10:10.395]two, other side.
[00:10:11.898](upbeat pop music)
[00:10:19.130]Four,
[00:10:19.963]three,
[00:10:20.796]two, last move, wheels, here we go.
[00:10:26.319]Again, nice tall spine.
[00:10:29.050]I'm pulling with those arms.
[00:10:34.530]Keep it up.
[00:10:37.960]Right 'til the end of the song.
[00:10:42.643]Starting that off with the wheels.
[00:10:50.202]Four,
[00:10:51.035]three,
[00:10:51.868]two, back to punches, here we go.
[00:10:53.902]Punch, punch, double.
[00:10:55.351]Punch, punch, double.
[00:11:00.563]This is a fun song.
[00:11:04.426]Four,
[00:11:05.259]three,
[00:11:06.092]two, fast feet, here we go.
[00:11:08.323](upbeat pop music)
[00:11:14.270]Get a little lower.
[00:11:16.516]Get a little faster.
[00:11:19.785]Almost there, keep going.
[00:11:26.812]Woo!
[00:11:28.983]Eight,
[00:11:29.816]seven,
[00:11:30.649]six,
[00:11:31.515]five,
[00:11:32.348]four,
[00:11:33.226]three,
[00:11:34.083]two, plyo knees.
[00:11:36.484]("It's Raining Men")
[00:11:40.587]Add a little hop, if you want.
[00:11:48.207]Four,
[00:11:49.058]three,
[00:11:49.891]two, switch sides.
[00:11:52.371]("It's Raining Men")
[00:11:56.016]It's truly an 80's workout, yeah?
[00:12:04.054]Four,
[00:12:04.914]three,
[00:12:05.763]two, wheel.
[00:12:12.113]Woo, we're doing great.
[00:12:14.776](upbeat pop music)
[00:12:28.773]Few more here.
[00:12:30.705]Eight,
[00:12:31.538]seven,
[00:12:32.371]six,
[00:12:33.204]five,
[00:12:34.037]four,
[00:12:34.916]three,
[00:12:35.819]two, back to punching, here we go.
[00:12:43.985]Double, punch, punch, double.
[00:12:48.261]Punch, punch, double.
[00:12:50.942]Nice and powerful.
[00:12:55.388]We're almost there.
[00:12:58.024]Keep gong.
[00:12:59.204](upbeat pop music)
[00:13:05.881]Eight,
[00:13:06.742]seven,
[00:13:07.585]six,
[00:13:08.468]five,
[00:13:09.301]four,
[00:13:10.204]three,
[00:13:11.060]two, back to fast feet.
[00:13:16.753]Gonna try this one.
[00:13:18.484](upbeat pop music)
[00:13:24.121]Let's go to plyo knees, here we go.
[00:13:27.380]("It's Raining Men")
[00:13:34.199]Eight,
[00:13:35.032]seven,
[00:13:35.865]six,
[00:13:36.698]five,
[00:13:37.554]four,
[00:13:38.387]three,
[00:13:39.225]two, other side.
[00:13:44.755]Nice work.
[00:13:48.135]Eight,
[00:13:48.968]seven,
[00:13:49.835]six,
[00:13:50.743]five,
[00:13:51.635]four,
[00:13:52.505]three,
[00:13:53.386]two, wheel, woo!
[00:13:56.555]We're so close.
[00:13:58.370]Keep going.
[00:14:06.051]Four,
[00:14:06.902]three,
[00:14:07.735]two, nice work.
[00:14:13.944]Okay we already made it to round two
[00:14:16.636]so let's go through the moves really quickly
[00:14:18.219]and we'll get it going again.
[00:14:20.047]So, this is the first move.
[00:14:22.084]You're gonna do upper cut, upper cut, jumping jack.
[00:14:26.666]So upper cut, upper cut, jumping jack.
[00:14:30.650]Pretty simple.
[00:14:31.877]Next move is what we did in the warmup,
[00:14:33.623]we're gonna go walk, walk, kick, walk, walk, back.
[00:14:38.367]Careful not to hit any walls. (laughs)
[00:14:41.301]And then next move we're gonna fast feet again,
[00:14:44.954]but with the squats.
[00:14:45.787]We're gonna go one, two, three, four,
[00:14:47.970]five, six, seven, eight.
[00:14:49.840]One, two, three, four, five, six, seven, eight.
[00:14:54.636]Then the next move, last move
[00:14:58.219]is we're gonna do knee, knee, cross, cross.
[00:15:02.917]So knee, knee, cross, cross.
[00:15:06.875]You're punching up into the sky.
[00:15:10.075]All right, let's get going, upper cut here we go.
[00:15:12.055]Upper, upper, jumping jack.
[00:15:15.509]Upper, upper.
[00:15:18.894]Two more.
[00:15:20.037](upbeat pop music)
[00:15:22.536]Last one.
[00:15:24.549]All right we're gonna walk forward.
[00:15:26.394]Here we go, one, two kick,
[00:15:28.811]back two kick,
[00:15:30.522]one, two kick,
[00:15:32.340]back two right leg.
[00:15:35.171]Left.
[00:15:37.405]Right, one more.
[00:15:39.808]All right, switch legs, here we go, up two right,
[00:15:43.928]back left.
[00:15:46.365]Right.
[00:15:52.605]One more.
[00:15:55.868]Back two upper cut, upper, upper.
[00:16:00.592]Upper.
[00:16:03.979]Two more.
[00:16:07.540]One more.
[00:16:10.470]Walk forward here we go, left.
[00:16:13.965]Right.
[00:16:15.767]Left.
[00:16:17.452]Right.
[00:16:19.617]Left.
[00:16:21.416]Right, one more.
[00:16:24.879]All right, switch legs, here we go right.
[00:16:28.906]Left.
[00:16:30.773]Right.
[00:16:32.518]Left, two more.
[00:16:37.646]One more.
[00:16:40.651]Next move, fast feet, we're going.
[00:16:43.174]Three, four down and up.
[00:16:45.581]One, two, three, four down and up.
[00:16:49.502]One, two, three, four down.
[00:16:52.666]One more.
[00:16:55.283]Down, back to upper cut.
[00:16:58.651]Jumping jack.
[00:17:03.903]Two more.
[00:17:07.642]Last one.
[00:17:10.025]All right we're walking forward.
[00:17:12.957]Left.
[00:17:14.682]Right, see if you can kick a little higher.
[00:17:20.097]Left.
[00:17:22.765]One more.
[00:17:25.283]All right, switch legs, here we go.
[00:17:27.548]Right.
[00:17:29.690]Left.
[00:17:31.692]Right.
[00:17:33.968]Left.
[00:17:37.771]One more.
[00:17:40.509]Fast feet, here we go, one, two, three, four down and up.
[00:17:45.603]One, two, three, four down.
[00:17:48.947]Two more.
[00:17:50.835]You got this.
[00:17:52.703]One more.
[00:17:55.450]All right knee pull, here we go, knee, knee, cross, cross.
[00:18:00.713]Knee, knee, cross, cross.
[00:18:04.457]Knee.
[00:18:06.596]Cross, cross, one more.
[00:18:10.393]All right, back to the top, here we go, upper, upper.
[00:18:15.683]Upper.
[00:18:19.024]Two more.
[00:18:22.705]One more.
[00:18:25.804]We're walking forward, left leg.
[00:18:28.153]Up.
[00:18:29.805]Right.
[00:18:31.569]Left.
[00:18:33.485]Right.
[00:18:35.325]Left.
[00:18:37.308]Right, one more.
[00:18:40.348]Switch legs, here we go.
[00:18:42.841](upbeat pop music)
[00:18:48.374]Woo, two more.
[00:18:50.588]This song is almost over.
[00:18:53.460]Four,
[00:18:54.293]three,
[00:18:55.126]two, fast feet, here we go.
[00:18:58.144]Three, four down and up.
[00:19:01.460]Two, three, four down and up.
[00:19:04.054]Make sure those squats are good form.
[00:19:06.647]Down and up.
[00:19:08.770]One more here.
[00:19:10.607]Knee pulls.
[00:19:11.986]Knee, knee, we punch, punch.
[00:19:15.710]Knee.
[00:19:17.538](upbeat pop music)
[00:19:23.994]Keep going.
[00:19:31.876]We can do it knee, knee.
[00:19:36.066]Knee, knee, punch, two more.
[00:19:42.959]One more.
[00:19:45.165]All right, back to upper cut, here we go.
[00:19:47.472]Upper, upper.
[00:19:50.963]Upper, upper.
[00:19:54.471]Two more.
[00:19:58.219]Last one.
[00:20:00.685]We're walking forward, left kick.
[00:20:03.390]Kick.
[00:20:04.744](upbeat pop music)
[00:20:09.679]Nice work.
[00:20:13.698]Doing a little dance.
[00:20:16.232]Switch legs, here we go.
[00:20:20.651]Back.
[00:20:24.938]Two more.
[00:20:29.368]Four,
[00:20:30.201]three,
[00:20:31.045]two, fast feet.
[00:20:34.639]Down and up.
[00:20:37.295]One, two, three, four down, up.
[00:20:40.736](upbeat pop music)
[00:20:47.699]One more.
[00:20:50.900]Knee pull, here we go, knee, knee, cross, cross.
[00:20:55.965]Knee.
[00:20:58.124]Cross.
[00:21:05.424]Keep it here.
[00:21:11.431]Four,
[00:21:12.264]three,
[00:21:13.097]two, back to the top, here we go.
[00:21:17.590]Let's just do one more.
[00:21:20.936]Walk forward, here we go, one, two, kick.
[00:21:25.868]One more.
[00:21:28.610]Switch legs, here we go.
[00:21:33.536]One more.
[00:21:36.063]Fast feet, here we go.
[00:21:38.543]Two, three, four down and up, one more.
[00:21:43.304]Down.
[00:21:45.739]Pull, pull, cross, cross.
[00:21:49.334]Pull, pull, we're going back to upper cut, here we go.
[00:21:53.350]Upper, upper.
[00:21:56.348]One more.
[00:21:59.440]We're kicking, here we go.
[00:22:01.636]Left.
[00:22:04.112]One more.
[00:22:06.925]Switch legs, here we go.
[00:22:11.661]One more.
[00:22:14.875]Nice work everyone, we are done.
[00:22:17.038]Good job.
[00:22:22.214]All right, we're already to round three,
[00:22:23.813]we're just whipping through this workout.
[00:22:25.679]So good job, everyone.
[00:22:27.616]So, first move, a little bit of a tricky one,
[00:22:31.918]but you guys are able for it.
[00:22:33.375]You're gonna jab, hook, upper and squat.
[00:22:38.256]So here we go again, right arm, left arm,
[00:22:42.118]right arm and squat.
[00:22:44.352]Here we go, jab, hook, upper, down, up.
[00:22:48.779]So kind of just slow squat
[00:22:51.021]and then we'll switch arms, we'll go left, right, left,
[00:22:55.026]down and up, you got this.
[00:22:58.260]Okay, next move you're gonna do a side kick,
[00:23:03.668]then you're gonna lunge.
[00:23:04.979]So side kick and lunge.
[00:23:07.995]Side kick and lunge.
[00:23:10.690]Other side, side kick, woo,
[00:23:13.427](laughs) I'm losing my balance there.
[00:23:15.237]Side kick and lunge.
[00:23:18.471]You can side kick and then come back to base
[00:23:21.957]and then do a little lunge if that's better for you
[00:23:25.709]and then we're gonna be doing a march with a twist.
[00:23:28.618]So we're gonna go twist, twist, twist, twist
[00:23:32.618]and then you can add cardio to that.
[00:23:37.374]It's like the knee pulls, but we're just twisting our bodies
[00:23:40.496]and then the last move our sprinting starts.
[00:23:43.765]So we're just, you can just do up and down like that
[00:23:48.087]or you could add a little hop,
[00:23:51.794]hop,
[00:23:53.215]hop.
[00:23:54.798]All right, let's get going.
[00:23:56.962](upbeat pop music)
[00:24:04.322]Four,
[00:24:05.155]three,
[00:24:06.064]two, jab, here we go, jab, hook, upper, down, up.
[00:24:11.681]Jab, hook, upper, down, up, two more.
[00:24:15.937]Jab, hook, upper, down, up, one more.
[00:24:20.165]Hook, upper, down, other side here we go.
[00:24:23.442]Left, right, left, down, up.
[00:24:27.179]Left, right, left, down, up, two more.
[00:24:31.195]Left, right, left.
[00:24:34.414]One more.
[00:24:37.690]We're doing side kick, side and lunge.
[00:24:40.723]Side and lunge,
[00:24:42.654]side and lunge,
[00:24:44.552]side and lunge, here we go.
[00:24:50.503]Four,
[00:24:51.447]three,
[00:24:52.380]two, other side.
[00:24:54.181]Right, lunge.
[00:24:56.152](upbeat pop music)
[00:25:02.175]Keep going.
[00:25:11.452]Four,
[00:25:12.322]three,
[00:25:13.213]two, back to the top we go.
[00:25:15.713]Right, hook, down, up.
[00:25:19.126]Right, hook, upper.
[00:25:22.572]Two more, jab, hook, upper.
[00:25:26.307]One more.
[00:25:29.767]Other side, left, right, left.
[00:25:37.872]Two more.
[00:25:41.709]One more.
[00:25:44.464]Back to the side kicks, here we go, kick and lunge.
[00:25:48.017]Kick and lunge.
[00:25:49.835]Kick and lunge.
[00:25:51.704]Kick and lunge.
[00:25:53.633]Kick and lunge.
[00:25:55.866]Kick.
[00:25:57.622]Four,
[00:25:58.486]three,
[00:25:59.384]two, other side.
[00:26:03.725]Kick and lunge.
[00:26:05.608]Kick.
[00:26:07.217]Kick, use that other for the lunge.
[00:26:13.230]Four,
[00:26:14.063]three,
[00:26:14.896]two, we're going to crosswords.
[00:26:20.403]Get a nice twist in there.
[00:26:30.637]Keep going.
[00:26:32.201](upbeat pop music)
[00:26:43.512]Four,
[00:26:44.520]three,
[00:26:45.481]two, back to the top, here we go, right, left, upper.
[00:26:51.266]Right, left, upper.
[00:26:55.180]Right, cross, upper.
[00:26:58.785]One more.
[00:27:01.561]Other side, here we go, left, upper.
[00:27:06.703]Right, left, upper, I'm sorry.
[00:27:10.569]Left, hook, upper.
[00:27:14.068]One more, left, hook, upper.
[00:27:17.135]We're going to side kicks, here we go, side, lunge.
[00:27:20.563]Kick, lunge.
[00:27:22.280]Kick.
[00:27:23.950]Kick.
[00:27:25.641]Four more, four.
[00:27:27.687]Three.
[00:27:29.422]Keep going, two.
[00:27:31.680]We're going to the other side.
[00:27:34.010]Right.
[00:27:38.700]Really feel like a ninja.
[00:27:41.631]Four.
[00:27:43.106]Three.
[00:27:45.110]Two.
[00:27:47.641]We're going to march, here we go.
[00:27:51.012]Almost done with this song.
[00:27:53.046]We have one left.
[00:27:54.645](upbeat pop music)
[00:28:00.545]Four,
[00:28:01.495]three,
[00:28:02.440]two, sprinting starts.
[00:28:04.437](upbeat pop music)
[00:28:09.142]These will quickly get you out of breath.
[00:28:11.560]So pace yourself.
[00:28:13.023](upbeat pop music)
[00:28:23.759]All right, switch legs, here we go.
[00:28:26.526](upbeat pop music)
[00:28:33.303]Eight,
[00:28:34.161]seven,
[00:28:35.039]six,
[00:28:36.018]five,
[00:28:37.058]four,
[00:28:38.023]three,
[00:28:38.937]two, back to jab, right, left, upper.
[00:28:42.879]Down, up.
[00:28:47.978]Keep smiling.
[00:28:51.850]One more.
[00:28:55.087]All right four more, left, right, upper.
[00:29:00.032]Left, upper.
[00:29:03.498]Two more.
[00:29:07.231]One more.
[00:29:10.093]We're going to side kicks, here we go.
[00:29:11.858]Kick, one,
[00:29:13.483]kick, one,
[00:29:15.446]kick.
[00:29:17.913]Four more, four,
[00:29:21.153]three,
[00:29:23.123]two,
[00:29:25.063]other side.
[00:29:27.241]Right.
[00:29:33.446]Keep that burn up, four,
[00:29:36.824]three,
[00:29:38.461]two,
[00:29:40.316]we're going to march, cross march.
[00:29:44.077]Get a nice twist in there.
[00:29:47.443]Work those obliques.
[00:29:54.163]Four,
[00:29:54.996]three,
[00:29:55.829]two, we're like halfway there.
[00:29:58.298](upbeat pop music)
[00:30:04.547]Woo eight,
[00:30:06.390]seven,
[00:30:07.326]six,
[00:30:08.335]five,
[00:30:09.248]four,
[00:30:10.247]three,
[00:30:11.173]two, other side.
[00:30:13.489](upbeat pop music)
[00:30:20.961]Eight,
[00:30:21.794]seven,
[00:30:22.646]six,
[00:30:23.603]five,
[00:30:24.571]four,
[00:30:25.558]three,
[00:30:26.584]two, back to top, right, left, upper.
[00:30:31.763]Woo!
[00:30:34.381]Feel the burn.
[00:30:39.561]One more.
[00:30:42.528]Other side.
[00:30:44.252]Left, right, left.
[00:30:47.833]Left, right, left.
[00:30:51.034]Woo, two more, you got this.
[00:30:54.886]One more.
[00:30:57.841]Side kick here we go, starting your last one.
[00:31:02.232]Make it your best.
[00:31:07.122]Four,
[00:31:09.230]three,
[00:31:11.368]two,
[00:31:13.183]other side.
[00:31:17.182]So close.
[00:31:18.841]Keep strong.
[00:31:23.512]Woo!
[00:31:26.373]Four,
[00:31:27.505]three,
[00:31:28.379]two, nice work.
[00:31:35.828]All right, we already made it to round four
[00:31:37.872]so only two more to go.
[00:31:39.952]So push through, you got this. (laughs)
[00:31:42.294]All right, round four.
[00:31:43.861]So, we've done this combo a lot.
[00:31:46.291]So we're gonna go diagonal step,
[00:31:48.916]punch, diagonal step, punch, diagonal step, punch, one more
[00:31:52.794]and then back two, three, four.
[00:31:56.231]And then the next move is we're just gonna punch.
[00:32:01.426]So across again, cross, cross, kick, kick.
[00:32:06.716]Cross, cross, kick.
[00:32:10.330]Oh yes, (laughs) so you're gonna cross, cross, kick, kick
[00:32:14.935]and we're gonna turn cross, cross, kick, kick
[00:32:18.704]and then again, cross, cross, kick, kick
[00:32:22.679]and one more time, cross, cross, kick, kick.
[00:32:26.730]So just cross punching and kicking
[00:32:29.061]in a circle essentially. (laughs)
[00:32:30.832]And then the next move is elbow bungee bounce
[00:32:34.881]or open the door as we like to call it.
[00:32:37.425]So we're opening the door and then we're bouncing.
[00:32:40.282]Opening and bouncing.
[00:32:42.647]Opening and bouncing.
[00:32:45.458]And the last move is grapevine or seven step.
[00:32:48.570]So one, two, three, touch, two, three, touch.
[00:32:53.871]One, two, three, touch,
[00:32:55.657]one, two, three, touch.
[00:32:57.684]All right, let's get going.
[00:32:59.742]Just realized that that could be two steps
[00:33:01.651]so step, punch, step, punch back, not four. (laughs)
[00:33:07.621]We'll just march.
[00:33:12.909]Nice and warm, well we're already sweating, but.
[00:33:17.567]Four,
[00:33:18.400]three,
[00:33:19.233]two, step one.
[00:33:21.171]Step, punch, step, slow is back.
[00:33:24.531]Again.
[00:33:27.731]Keep going.
[00:33:31.528]One more.
[00:33:33.939](voice drowned by music) We're going punch, punch,
[00:33:37.507]kick, kick, punch, punch, kick, kick.
[00:33:42.493]Just back.
[00:33:46.057]One more.
[00:33:48.659](voice drowned by music) We're going step, punch.
[00:33:52.312]Back.
[00:33:54.133]Step, punch.
[00:33:57.094]Two more.
[00:34:00.759]Try to raise those knees high.
[00:34:03.971]Cross and kick.
[00:34:06.570]Kick, kick.
[00:34:08.297](upbeat pop music)
[00:34:15.245]One more.
[00:34:18.442]Next move, open the door.
[00:34:26.231]Four more.
[00:34:28.539]Three,
[00:34:30.409]two,
[00:34:32.151]back to the top, here we go.
[00:34:39.540]Keep those punches strong.
[00:34:44.410]One more.
[00:34:47.687]Cross and kick.
[00:34:51.731]Woo!
[00:34:55.411]Two more.
[00:34:58.940]One more.
[00:35:01.915]Open the door.
[00:35:03.367](upbeat pop music)
[00:35:09.877]Four more.
[00:35:14.215]Two.
[00:35:15.830]We're going to grapevine.
[00:35:21.803]Do a little clap. (claps)
[00:35:28.000]One more.
[00:35:30.417]Back to the top, here we go, one.
[00:35:34.197]Back.
[00:35:38.914]Two more.
[00:35:42.653]One more.
[00:35:45.491]Cross and kick, here we go.
[00:35:48.872]Kick.
[00:35:50.173](upbeat pop music)
[00:35:57.222]One more.
[00:35:59.580]Open the door.
[00:36:01.288](upbeat pop music)
[00:36:10.641]Three,
[00:36:12.232]two,
[00:36:14.260]grapevine, nice work everyone.
[00:36:17.367]Keep it up.
[00:36:23.280]Step and step we're almost done with half of it.
[00:36:28.996]Back to the top, here we go.
[00:36:31.185](upbeat pop music)
[00:36:40.990]One more.
[00:36:43.720]Cross and kick.
[00:36:47.010]Right and left.
[00:36:55.399]One more.
[00:36:58.244]Open the door.
[00:37:02.354]We're almost done with this song, keep it up.
[00:37:06.446]And then it's a short song, I promise.
[00:37:10.705]Two,
[00:37:12.366]grapevine.
[00:37:13.865](upbeat pop music)
[00:37:24.960]Four,
[00:37:25.869]three,
[00:37:26.759]two, back to the top.
[00:37:35.500]Two more.
[00:37:39.098]Last one.
[00:37:41.927]Cross and kick, here we go.
[00:37:47.062]Cross, cross, kick, kick.
[00:37:57.202]All right, opening the door.
[00:37:59.338](upbeat pop music)
[00:38:09.585]Eight,
[00:38:10.418]seven,
[00:38:11.251]six,
[00:38:12.134]five,
[00:38:13.118]four,
[00:38:13.996]three,
[00:38:15.014]two, grapevine.
[00:38:16.824](upbeat pop music)
[00:38:28.212]Four,
[00:38:29.045]three,
[00:38:29.882]two, back to the top, here we go.
[00:38:34.522]One more.
[00:38:37.160]All right, we're just gonna cross and punch in place.
[00:38:39.689]Cross, cross, kick, kick, in place.
[00:38:45.666]Open the door.
[00:38:46.940](upbeat pop music)
[00:38:54.887]Go back to grapevine.
[00:39:05.803]Four,
[00:39:06.711]three,
[00:39:07.544]two, back to the top, we're doing regular.
[00:39:10.768]So four times through everything.
[00:39:16.453]Two more.
[00:39:19.191]We're already halfway through.
[00:39:22.524]Cross punches, kick.
[00:39:25.841]Kick.
[00:39:28.051]Cross.
[00:39:29.505](upbeat pop music)
[00:39:35.922]Last one here.
[00:39:37.969]Open the door.
[00:39:40.900]Oh, we're done.
[00:39:48.011]All right, we already made it to round five.
[00:39:50.441]So, so close to finishing.
[00:39:52.640]Good job, guys.
[00:39:53.842]All right, first move we're familiar with it,
[00:39:55.610]it's a jab cross duck.
[00:39:57.328]You go jab, cross, duck.
[00:40:00.218]A little faster, jab, cross, duck.
[00:40:02.641]Jab, cross, duck.
[00:40:04.554]Again, on the other side, left, right, duck,
[00:40:07.018]left, right, duck and get low on those ducks.
[00:40:09.847]Next one, squats.
[00:40:11.899]A little change on the squats,
[00:40:13.381]so you're actually gonna be
[00:40:14.686]in a squat position the whole time.
[00:40:16.828]You're just gonna go in, in, out, out.
[00:40:19.639]So one, two, three, four,
[00:40:22.351]one, two, three, four.
[00:40:24.893]Just hold it as long as you can.
[00:40:27.074]The next one, I don't really have a good name for it,
[00:40:30.123]but it's kind of like a big step routine.
[00:40:32.530]You go out and out and then come back, out, out.
[00:40:38.303]And then we'll do the other out, out, and back.
[00:40:42.392]So you're opening up your body.
[00:40:44.306]You could also add a little hop to it.
[00:40:45.828]So.
[00:40:48.193]And back.
[00:40:49.619]And then the other way, like that.
[00:40:52.827]And then, the very last move,
[00:40:55.739]we're gonna go down and lunge, punch, punch, up.
[00:40:59.403]Lunge, punch, punch, up, so very simple. (laughs)
[00:41:03.825]All right, let's get going.
[00:41:06.350]Remember that first move is jab, cross, duck.
[00:41:09.459](upbeat pop music)
[00:41:15.562]Eight,
[00:41:16.395]seven,
[00:41:17.228]six,
[00:41:18.061]five,
[00:41:18.894]four,
[00:41:19.727]three,
[00:41:20.560]two, jab cross duck, here we go.
[00:41:22.628]Jab, cross, duck.
[00:41:24.228]Jab, cross, duck.
[00:41:25.889]Jab, cross, duck.
[00:41:27.699]Jab, cross, duck, keep it here.
[00:41:30.039](upbeat pop music)
[00:41:33.044]Two.
[00:41:35.462]Other side, here we go, left, right, duck.
[00:41:38.477]Left, right, duck.
[00:41:43.405]Four more.
[00:41:47.638]Two.
[00:41:50.089]We're doing squats for in and out.
[00:41:52.725]In, out.
[00:41:54.444]In, out.
[00:41:56.287]In, out, get low.
[00:41:58.224]In, out.
[00:41:59.723]In, out.
[00:42:01.584]Four,
[00:42:02.468]three,
[00:42:03.301]two, my legs are burning.
[00:42:05.044]Jab, cross, duck.
[00:42:06.865]Jab, cross, duck.
[00:42:08.599](upbeat pop music)
[00:42:12.522]Four,
[00:42:13.855]three,
[00:42:15.718]two,
[00:42:17.418]we're switching sides.
[00:42:22.514]Keep it up.
[00:42:26.011]Four more.
[00:42:29.987]Two.
[00:42:31.753]One.
[00:42:33.330]We're going in, out.
[00:42:35.552]In, out.
[00:42:37.125]In, out.
[00:42:38.880]In, out, here we go.
[00:42:40.846]In, out.
[00:42:42.498]In, out.
[00:42:44.200]Four,
[00:42:45.106]three,
[00:42:45.961]two, big step, here we go, out, out.
[00:42:49.557]Out, out, other way.
[00:42:54.247]One more time through.
[00:43:00.626]Back to the top, jab, cross, duck.
[00:43:03.763](upbeat pop music)
[00:43:09.371]Four,
[00:43:10.829]three,
[00:43:12.619]two,
[00:43:14.459]other side left, right, duck.
[00:43:20.234]Woo!
[00:43:21.618]Almost there.
[00:43:27.301]Two.
[00:43:29.748]Squats, we're going in and out.
[00:43:32.437]In, out.
[00:43:34.047]In, out.
[00:43:35.977]Woo, it's burning.
[00:43:37.596](upbeat pop music)
[00:43:41.146]Four,
[00:43:42.114]three,
[00:43:42.947]two, big step, here we go.
[00:43:47.866]Other side.
[00:43:52.074]One more turn through.
[00:43:55.746]Four,
[00:43:56.579]three,
[00:43:57.412]two, last move, one.
[00:44:01.157]Push.
[00:44:06.301]A little fast.
[00:44:08.188](upbeat pop music)
[00:44:13.963]Woo, loosing balance here.
[00:44:23.806]Four,
[00:44:24.745]three,
[00:44:25.616]two, back to the top, here we go.
[00:44:29.886]We're so close.
[00:44:31.565]Give it your all.
[00:44:34.864]Four.
[00:44:36.364]Three.
[00:44:38.055]Two.
[00:44:39.839]Other side.
[00:44:42.423]Right hook.
[00:44:44.124]Right, duck.
[00:44:48.868]Four,
[00:44:50.610]three,
[00:44:52.310]two,
[00:44:54.437]we're doing squats.
[00:44:59.403]Going in and out.
[00:45:01.486]In and out, get lower.
[00:45:04.959]Woo!
[00:45:08.404]Keep it here.
[00:45:11.367]Get to the next song.
[00:45:13.097]Last one on your workout.
[00:45:16.362]You got this.
[00:45:21.138]Four,
[00:45:21.971]three,
[00:45:22.804]two, big step, here we go.
[00:45:25.051](upbeat pop music)
[00:45:45.256]Four,
[00:45:46.089]three,
[00:45:46.922]two,
[00:45:47.755]one.
[00:45:49.320]Punch, punch.
[00:45:51.206]Punch, punch.
[00:45:52.393](upbeat pop music)
[00:45:59.433]Four,
[00:46:00.359]three,
[00:46:01.201]two, back to the top.
[00:46:06.674]Jab, cross, jab.
[00:46:09.566]Four more.
[00:46:14.231]Two.
[00:46:16.270]Other side.
[00:46:17.565](upbeat pop music)
[00:46:25.095]Four,
[00:46:26.584]three,
[00:46:28.353]two,
[00:46:30.214]squats, we're going in and out.
[00:46:33.894]In.
[00:46:35.706]Woo!
[00:46:37.895]A little lower.
[00:46:42.913]Four,
[00:46:43.801]three,
[00:46:44.634]two, big steps, here we go.
[00:46:49.642]Other side.
[00:46:59.866]Lunges.
[00:47:05.801]I know you're getting tired, but we're so close.
[00:47:14.097]Keep it here.
[00:47:21.759](voice drowned by music)
[00:47:26.340]Four,
[00:47:27.173]three,
[00:47:28.027]two, back to the top, here we go.
[00:47:33.103]Two more.
[00:47:35.805]Other side.
[00:47:37.568]Left, right, duck.
[00:47:39.325]Left, right, duck.
[00:47:40.436]Two more.
[00:47:43.141]Squats, in and out.
[00:47:46.347]You're not here for long.
[00:47:48.193](upbeat pop music)
[00:47:52.007]Eight,
[00:47:52.840]seven,
[00:47:53.673]six,
[00:47:54.506]five,
[00:47:55.339]four,
[00:47:56.172]three,
[00:47:57.005]two, big steps.
[00:48:01.737]Woo!
[00:48:05.335]Two more.
[00:48:09.648]Four,
[00:48:10.546]three,
[00:48:11.417]two, lunges.
[00:48:15.761]Keep going, the song's not over.
[00:48:20.443]So it's less than two minutes left.
[00:48:23.406](upbeat pop music)
[00:48:35.090]Eight,
[00:48:35.923]seven,
[00:48:36.765]six,
[00:48:37.742]five,
[00:48:38.650]four,
[00:48:39.483]three,
[00:48:40.420]two, back to the top.
[00:48:43.451]Woo!
[00:48:47.536]We're switching sides here.
[00:48:49.711]Left, right, duck.
[00:48:53.375]Two.
[00:48:56.185]We're doing in, out.
[00:48:58.824]In.
[00:49:01.346]30 seconds you got this.
[00:49:04.207]In, out, in, out,
[00:49:07.542]four,
[00:49:08.416]three,
[00:49:09.292]two, big steps and here.
[00:49:14.607]Other side.
[00:49:18.078]Here we go.
[00:49:22.683]Keep going 'til the end.
[00:49:27.456]Four,
[00:49:28.385]three,
[00:49:29.218]two, woo, we made it.
[00:49:36.183]All right, we made it to the cool down, nice job everyone.
[00:49:40.663]We did a lot of punching today,
[00:49:42.860]so make sure to stretch out those arms.
[00:49:45.946]Switch sides.
[00:49:53.986]Get those heart rates down.
[00:49:57.277]Hold those triceps.
[00:50:01.580]So I hope you liked those new combinations I added in.
[00:50:05.253]It was fun for me to mix it up.
[00:50:10.124]All right, let's get those inner thighs
[00:50:12.512]since we did all those side lunges.
[00:50:17.071]Nice stretch there.
[00:50:20.466]Switch sides.
[00:50:23.614]So today's question of the day is,
[00:50:26.773]so I'm sure all of us have been doing
[00:50:28.291]a lot of home cooking so,
[00:50:30.488]what is your favorite home cooked meal?
[00:50:34.916]Hopefully you've been able to make it.
[00:50:37.209]Mine is roast chicken, like a roast chicken
[00:50:40.693]and then you put stuffing in the bird
[00:50:43.152]and you have like mashed potatoes and vegetables.
[00:50:47.070]Delicious.
[00:50:49.004]So I really like that.
[00:50:50.530]I don't know how to make a roast chicken myself.
[00:50:52.588]I need to learn that, but luckily I have my mom. (laughs)
[00:50:57.619]All right, let's get those hip flexors.
[00:51:00.769](gentle pop music)
[00:51:08.382]Think about how that workout was for you.
[00:51:09.998]Hopefully it made you feel good, powerful.
[00:51:14.716]It's okay if you didn't hit every move on every single beat.
[00:51:18.868]Just trying our best, getting a good sweat session, right?
[00:51:23.167]Let's see, hamstrings.
[00:51:26.486]I really enjoyed it, so, hopefully you did too.
[00:51:31.460]All right, switch legs.
[00:51:35.156]Woo.
[00:51:36.355](gentle pop music)
[00:51:44.442]All right, let's do quads.
[00:51:47.870]So grab that ankle.
[00:51:51.061]If you need to stabilize yourself,
[00:51:52.232]grab a piece of furniture.
[00:51:54.621]Grab a wall.
[00:51:57.463]All right, switch legs.
[00:52:04.552]That's our quads, so much today with all those squats,
[00:52:07.138]all those kicks.
[00:52:10.782]And then if you can do it, a figure four.
[00:52:13.584]Or you can grab onto a wall too.
[00:52:16.346]Figure four stretch, sitting down,
[00:52:19.006]resting that foot and ankle on the other leg
[00:52:22.991]or you can sit down on the ground and do this.
[00:52:28.198]All right, three,
[00:52:29.492]two,
[00:52:30.522]switch.
[00:52:35.303]Woo, can feel it right here nice big stretch.
[00:52:44.031]All right, let's do calves and then we'll
[00:52:47.878]three big, deep breaths and we'll be done.
[00:52:50.842](gentle pop music)
[00:53:05.164]All right, three big deep breaths.
[00:53:08.539]Inhale.
[00:53:11.928]Exhale.
[00:53:13.794]Inhale.
[00:53:16.008]Woo.
[00:53:17.573]Feel that burn from those squats when we go down.
[00:53:24.098]All right, thanks so much for joining me today.

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