Cardio Kickboxing#10

Miriam Crinion Author

06/01/2020 Added

141 Plays

Description

This high-energy class combines cardio with boxing to provide a full-body workout. Feel empowered as you jab, cross and kick.

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[00:00:04.270]Hey guys, this is another Cardio Kickboxing workout.
[00:00:06.810]All you need for this workout is yourself,
[00:00:09.310]you need water and a towel to dry off with,
[00:00:12.500]but otherwise you're good to go.
[00:00:14.750]All right, let's get started.
[00:00:20.557]We're gonna start with some marching.
[00:00:22.688](upbeat music)
[00:00:23.763]And swinging those arms.
[00:00:26.830]Four, three, two, we're gonna go out, out, in.
[00:00:30.709]We're gonna go out, out, in.
[00:00:32.866]Out, out, in.
[00:00:34.776]Out, out, in.
[00:00:36.059](song "All for Love" by Tungevaag & Raaban)
[00:00:37.862]Keep it here.
[00:00:39.187]♪ I try to push try to part ♪
[00:00:41.858]Two more.
[00:00:44.050]One more.
[00:00:44.883]All right, let's cross our arms.
[00:00:46.218]We're gonna cross, cross.
[00:00:49.826]♪ Through the dark ♪
[00:00:51.499]Getting nice and warm here.
[00:00:54.097]♪ And nothing I can do ♪
[00:00:57.546]We're going four, three, two, reach for the sky.
[00:01:05.511]Again, (murmurs) nice side stretches.
[00:01:09.540]♪ If you want it I know I could ♪
[00:01:13.203]Four, three, two, let's go to hamstring curls.
[00:01:18.316]Opening that chest nice and wide.
[00:01:29.187]Keep it here.
[00:01:31.351]So today's workout, it's not any particular theme,
[00:01:34.061]but I've lots of new moves,
[00:01:35.971]so I'm excited to share those with everyone.
[00:01:42.017]A couple more here.
[00:01:44.244]Four, three, two, knee pulls.
[00:01:49.575]Again, add that cardio, if you so desire.
[00:01:53.482]♪ Through it all ♪
[00:01:55.998]♪ But there's nothing I can do ♪
[00:01:58.415]♪ Honey I'm set on you ♪
[00:02:01.099]Get those knees nice and high.
[00:02:03.782]♪ 'Cause if tomorrow brings something good ♪
[00:02:04.615]♪ Tonight I do it all for love ♪
[00:02:09.381]Keep it here.
[00:02:10.714]♪ If you want it I know I could ♪
[00:02:14.648]Four, three, two, let's go to jumping jacks.
[00:02:21.114]Get that heart rate up.
[00:02:23.524]Warm up those bodies.
[00:02:25.704]Get nice and loose.
[00:02:28.504]♪ Tonight I do it all for love, I do it all for love ♪
[00:02:33.171]Keep going.
[00:02:37.251]Nice work.
[00:02:45.197]Four, three, two, we're gonna jab.
[00:02:49.250]Out, nice and powerful.
[00:02:53.181]Keep that guard up by your face.
[00:02:56.989]Go with the beat of the music.
[00:03:00.720]Four, three, two, let's cross it.
[00:03:05.111](dance music)
[00:03:06.144](song "Turn Up the Music" by Chris Brown)
[00:03:10.968]Go punch, and punch.
[00:03:12.899]Punch, and punch.
[00:03:15.544]Let's go to hook.
[00:03:18.870]Punch, punch, punch, punch.
[00:03:22.705]♪ Turn up the music can I hear it til the speakers blow ♪
[00:03:25.957]Four, three, two, uppercut, here we go.
[00:03:30.766]♪ Put yo hands up in the air ♪
[00:03:32.689]♪ Put yo hands up in the air ♪
[00:03:35.416]Still nice and powerful.
[00:03:40.599]Four, three, two, let's go to front kick.
[00:03:44.353]We're going right, left, right, and left.
[00:03:48.328]Right, left.
[00:03:51.209]Nice and straight legs.
[00:03:54.431]The bottom of the foot is flat.
[00:03:57.494]All right, let's go to the back.
[00:04:01.240]Again, these don't have to be super-great kicks.
[00:04:04.377]So try and make them nice and powerful,
[00:04:07.653]and keep those hips straight.
[00:04:10.011]Four, three, two.
[00:04:12.322]All right, we're gonna try something new.
[00:04:13.765]We're gonna walk, and kick.
[00:04:15.758]We're gonna walk back, and back kick.
[00:04:17.762]Walk, right kick.
[00:04:19.361]Back, left kick.
[00:04:22.009]Right kick.
[00:04:23.965]Left kick.
[00:04:24.805]One more.
[00:04:26.246]All right, what are we doing next?
[00:04:28.258]You guessed it.
[00:04:29.353]Left kick.
[00:04:31.431]Right kick.
[00:04:33.086]Left kick.
[00:04:34.538]Two more.
[00:04:35.537]♪ Turn up the music cause I'm tryna hear the speakers blow ♪
[00:04:38.952]One more.
[00:04:41.498]All right, side kick.
[00:04:43.029]We're going march, then kick.
[00:04:45.346]March, kick.
[00:04:46.976]March, kick.
[00:04:50.526]Going march, and kick.
[00:04:53.014]March, and kick.
[00:04:54.631]Four, three, two, back to jumping jacks.
[00:04:59.472]Get that heart rate back up.
[00:05:03.683]We're almost done with this warm-up.
[00:05:07.291]If you need to stretch anything else, now is the time.
[00:05:11.936]Keep it here.
[00:05:20.360]Eight, seven, six, five, four, three, two.
[00:05:26.423]We're gonna pretend like we're climbing a ladder.
[00:05:30.359]Looks like you're grabbing those rungs of the ladder.
[00:05:33.555]Marching up.
[00:05:41.757]Keep going.
[00:05:49.908]Eight, seven, six, five, four, three, two.
[00:05:55.960]Let's run in place.
[00:05:57.981]Again, hamstring curl is totally acceptable,
[00:06:01.532]but if you wanna run in place.
[00:06:10.068]Let's switch to butt kicks,
[00:06:12.530]a little bit more powerful movement.
[00:06:21.419]You should feel nice and warm now.
[00:06:24.088]Breaking a little bit of sweat.
[00:06:25.769]Switch to high knees, here we go.
[00:06:28.525]Almost here, this is our last move.
[00:06:34.269]Eight, seven, six, five, four, three, two.
[00:06:40.221]Nice work, everyone.
[00:06:47.120]We're on to Round One now,
[00:06:48.410]so we're gonna go through the moves,
[00:06:49.667]before we start the workout.
[00:06:51.740]So the first move is punch, punch, double.
[00:06:53.880]So you're gonna go punch, punch, double.
[00:06:56.410]Punch, punch, double.
[00:06:58.400]Punch, punch, double.
[00:06:59.930]Like that.
[00:07:01.020]The next move is fast feet.
[00:07:02.580]You have a couple of options.
[00:07:04.400]You can just kinda march in place
[00:07:05.930]and go as fast as you can,
[00:07:07.910]or you can go up and down,
[00:07:10.520]or you can bounce like this,
[00:07:12.860]whatever works for you.
[00:07:15.170]And then the next move is plyo knees.
[00:07:17.440]So it's kinda like a knee pull,
[00:07:20.210]but you're pulling across your body.
[00:07:23.150]Again, using your arms as well.
[00:07:25.787]And then, the other side as well.
[00:07:28.718]And then, the last move are wheels.
[00:07:31.878]So we've done these lots of times before.
[00:07:34.770]Just pulling down with those arms, creating that resistance.
[00:07:38.920]All right, let's get started.
[00:07:40.891]All right, let's start off marching.
[00:07:43.901](song "Don't Stand So Close To Me" by The Police)
[00:07:46.800]♪ This girl's an open cage ♪
[00:07:49.417]Remember, the first move is gonna be punch, punch, double.
[00:07:54.950]All right, let's start.
[00:07:56.383]We're going punch, punch, double.
[00:07:59.236]Double.
[00:08:00.114]Punch, punch, double.
[00:08:03.287]Punch, punch, double.
[00:08:05.191]Punch, punch, double.
[00:08:07.088]Four, three, two, we're going to fast feet.
[00:08:14.538]Keep it up.
[00:08:18.370]Eight, seven, six, five, four, three, two.
[00:08:24.624]Back to punch.
[00:08:25.932]Punch, punch, double.
[00:08:27.545]Punch, punch, double.
[00:08:30.329]Keep that guard up.
[00:08:32.682]Nice, powerful punches.
[00:08:35.824]Four, three, two, back to fast feet.
[00:08:41.645]Again, remember you can do this.
[00:08:46.286]♪ Don't stand don't stand so ♪
[00:08:50.000]Four, three, two, we're going to plyo knees, here we go.
[00:08:55.154]♪ Loose talk in the classroom ♪
[00:08:58.675]♪ To hurt they try and try ♪
[00:09:02.055]♪ Strong words in the staff room ♪
[00:09:05.418]Four, three, two, other side.
[00:09:09.032]Try and keep that posture.
[00:09:11.664]Good that you're not crunching over like this,
[00:09:15.107]nice tall spine.
[00:09:16.457]♪ Just like the old man in ♪
[00:09:18.723]Four, three, two, back to punches, here we go.
[00:09:23.238]Double.
[00:09:24.185]Punch, punch, double.
[00:09:25.775]Punch, punch, double.
[00:09:27.563]Keep those shoulders relaxed.
[00:09:32.424]Four, three, two, back to fast feet.
[00:09:40.486]These new moves, I get all confused.
[00:09:44.139]We got this, so keep it up.
[00:09:49.837]We're halfway through this song.
[00:09:52.070]Four, three, two,
[00:09:54.111]plyo knees.
[00:10:05.062]Eight, seven, six, five, four, three, two, other side.
[00:10:09.978]♪ Don't stand don't stand so ♪
[00:10:12.611]♪ Don't stand so close to me ♪
[00:10:15.027]♪ Please don't stand so close to me ♪
[00:10:18.714]Four, three, two, last move, wheels, here we go.
[00:10:22.880]♪ Please don't stand so close to me ♪
[00:10:26.055]Again, nice tall spine, and pulling with those arms.
[00:10:34.354]Keep it up, right 'til the end of the song.
[00:10:42.338]Starting that off with the wheels.
[00:10:45.221](song "It's Raining Men" by The Weather Girls)
[00:10:49.988]Four, three, two, back to punches, here we go.
[00:10:53.412]Punch, punch, double.
[00:10:55.166]Punch, punch, double.
[00:10:56.957]♪ And have we got news for you ♪
[00:11:00.074]This is a fun song.
[00:11:04.217]Four, three, two, fast feet, here we go.
[00:11:07.942]♪ Humidity is rising barometer's getting low ♪
[00:11:13.946]Get a little lower, get a little faster,
[00:11:19.792]almost there, keep going.
[00:11:22.059]♪ 'Cause tonight for the first time ♪
[00:11:26.418]Woo!
[00:11:28.703]Eight, seven, six, five, four, three, two,
[00:11:34.526]plyo knees.
[00:11:35.892]♪ It's raining men hallelujah ♪
[00:11:39.765]You can add a little hop, if you want.
[00:11:48.061]Four, three, two, switch sides.
[00:11:55.591]This is truly an '80s workout, yeah?
[00:12:03.784]Four, three, two,
[00:12:06.670]wheel.
[00:12:11.558]Woo!
[00:12:13.298]You're doing great.
[00:12:28.468]A few more here.
[00:12:30.541]Eight, seven, six, five, four, three, two,
[00:12:36.498]back to punching, here we go.
[00:12:43.597]Double.
[00:12:44.660]Punch, punch, double.
[00:12:47.617]Punch, punch, double.
[00:12:50.598]Nice and powerful.
[00:12:54.458]We're almost there, keep going.
[00:13:05.769]Eight, seven, six, five, four, three, two,
[00:13:11.662]back to fast feet.
[00:13:16.511]I'm gonna try this one.
[00:13:23.857]Let's go to plyo knees, here we go.
[00:13:34.010]Eight, seven, six, five, four, three, two, other side.
[00:13:44.610]Nice work.
[00:13:48.120]Eight, seven, six, five, four, three, two, wheel.
[00:13:54.697]Woo!
[00:13:56.161]We're so close, keep going.
[00:14:05.641]Four, three, two, nice work.
[00:14:13.670]Okay, we've already made it to round two,
[00:14:16.390]so let's go through the moves really quickly,
[00:14:18.468]and we'll get going again.
[00:14:19.860]So first move you're gonna do uppercut, uppercut,
[00:14:24.288]jumping jack.
[00:14:26.470]So uppercut, uppercut, jumping jack.
[00:14:30.406]Very simple.
[00:14:31.447]Next move is what did in the warm-up,
[00:14:33.791]we're gonna go walk, walk, kick,
[00:14:35.810]walk, walk, back kick.
[00:14:38.680]Careful not to hit any walls. (laughs)
[00:14:41.090]And then next move we're gonna fast feet again,
[00:14:44.527]but with a squat, so we're gonna go,
[00:14:46.140]one, two, three, four, five, six, seven, eight,
[00:14:49.842]one, two, three, four, five, six, seven, eight.
[00:14:54.597]And then, the next move, last move,
[00:14:57.590]is we're gonna do knee, knee, cross, cross.
[00:15:03.010]So knee, knee, cross, cross.
[00:15:06.650]So you're punching up into the sky.
[00:15:09.850]All right, let's get going.
[00:15:11.091]Uppercut, here we go.
[00:15:12.147]Upper, upper, jumping jack.
[00:15:15.294]Upper, upper.
[00:15:18.618]Two more.
[00:15:22.377]Last one.
[00:15:24.342]All right, we're gonna walk forward, here we go.
[00:15:26.877]One, two, kick.
[00:15:28.662]Back, two, kick.
[00:15:30.434]One, two, kick.
[00:15:32.360]Back, two, right leg.
[00:15:35.242]Left.
[00:15:36.906]Right.
[00:15:37.972]One more.
[00:15:39.633]All right, switch legs.
[00:15:41.476]Here we go, up two, right, back, left.
[00:15:45.932]Right.
[00:15:52.311]One more.
[00:15:55.954]Back to uppercut, upper, upper.
[00:16:00.288]Upper.
[00:16:03.848]Two more.
[00:16:07.519]One more.
[00:16:10.411]Walk forward, here we go.
[00:16:12.658]Left.
[00:16:14.030]Right.
[00:16:15.018]Left.
[00:16:16.762]Right.
[00:16:19.111]Left.
[00:16:20.926]Right.
[00:16:22.548]One more.
[00:16:24.767]All right, switch legs, here we go.
[00:16:27.159]Right.
[00:16:28.542]Left.
[00:16:30.365]Right.
[00:16:32.228]Left.
[00:16:33.628]Two more.
[00:16:37.182]One more.
[00:16:40.497]Next do fast feet.
[00:16:41.918]We're gonna go, one two, three, four, down, and up.
[00:16:45.521]One, two, three, four, down, and up.
[00:16:49.207]One, two, three, four, down.
[00:16:52.322]One more.
[00:16:54.779]Down, back to uppercut.
[00:16:58.749]Jumping jack.
[00:17:03.614]Two more.
[00:17:07.439]Last one.
[00:17:10.043]All right, we're walking forward.
[00:17:12.857]Left.
[00:17:14.400]Right.
[00:17:15.233]See if you can kick a little higher.
[00:17:20.324]Left.
[00:17:21.949]One more.
[00:17:24.728]All right, switch legs, here we go.
[00:17:27.487]Right.
[00:17:29.578]Left.
[00:17:31.399]Right.
[00:17:33.663]Left.
[00:17:37.573]One more.
[00:17:40.103]Fast feet, here we go.
[00:17:41.949]One, two, three, four, down and up.
[00:17:45.545]One, two, three, four, down.
[00:17:48.661]Two more.
[00:17:50.514]You got this.
[00:17:52.244]One more.
[00:17:54.836]All right, knee pull, here we go.
[00:17:56.982]Knee, knee, cross, cross.
[00:18:00.511]Knee, knee, cross, cross.
[00:18:04.249]Knee, knee, cross, cross.
[00:18:07.777]One more.
[00:18:10.074]All right, back to the top, here we go.
[00:18:12.381]Upper, upper.
[00:18:15.574]Upper.
[00:18:18.808]Two more.
[00:18:22.465]One more.
[00:18:25.543]We're walking forward, left leg, up.
[00:18:29.699]Right.
[00:18:31.369]Left.
[00:18:32.910]Right.
[00:18:35.083]Left.
[00:18:36.874]Right.
[00:18:37.810]One more.
[00:18:39.879]Switch legs, here we go.
[00:18:47.945]Woo!
[00:18:48.809]Two more.
[00:18:50.261]This song is almost over.
[00:18:53.412]Four, three, two, fast feet, here we go.
[00:18:57.902]Three, four, down and up.
[00:19:00.867]Two, three, four, down and up.
[00:19:04.096]Make sure those squats are in good form.
[00:19:06.607]Down and up.
[00:19:08.616]One more here.
[00:19:10.097]Knee pulls.
[00:19:11.946]Knee, knee, punch, punch.
[00:19:15.531]Knee.
[00:19:23.598]Keep going.
[00:19:31.530]We can do it, A, B.
[00:19:35.611]Knee, knee, punch.
[00:19:39.256]Two more.
[00:19:42.804]One more.
[00:19:44.753]All right, back to uppercut, here we go.
[00:19:47.369]Upper, upper.
[00:19:50.818]Upper, upper.
[00:19:54.096]Two more.
[00:19:57.843]Last one.
[00:20:00.609]We're walking forward, left kick.
[00:20:03.624]Kick.
[00:20:09.520]Nice work.
[00:20:13.227]We're doing a little dance.
[00:20:16.073]Switch legs, here we go.
[00:20:20.326]Back.
[00:20:24.588]Two more.
[00:20:29.011]Four, three, two, fast feet.
[00:20:34.986]Down and up.
[00:20:37.059]One, two, three, four, down, up.
[00:20:47.386]One more.
[00:20:50.662]Knee pull, here we go.
[00:20:52.640]Knee, knee, cross, cross.
[00:20:55.801]Knee.
[00:20:57.652]Cross.
[00:21:05.358]Keep it here.
[00:21:11.025]Four, three, two, back to the top, here we go.
[00:21:17.298]Let's just do one more.
[00:21:20.746]Walk forward, here we go.
[00:21:22.824]One, two, and kick.
[00:21:25.820]One more.
[00:21:28.528]Switch legs, here we go.
[00:21:33.257]One more.
[00:21:35.852]Fast feet, here we go.
[00:21:38.514]Two, three, four, down and up.
[00:21:41.140]One more.
[00:21:42.736]Down.
[00:21:44.980]Pull, pull, cross, cross.
[00:21:49.124]Pull, pull.
[00:21:50.907]We're going back to uppercut, here we go.
[00:21:53.337]Upper, upper.
[00:21:56.131]One more.
[00:21:59.306]We're continuing, here we go.
[00:22:01.491]Left.
[00:22:03.822]One more.
[00:22:06.679]Switch legs, here we go.
[00:22:11.645]One more.
[00:22:14.379]Nice work, everyone, you're done, good job.
[00:22:22.030]All right, we're already to round three.
[00:22:23.720]We're just whipping through this workout,
[00:22:25.540]so good job everyone.
[00:22:27.750]So first move, a little bit of a tricky one.
[00:22:31.477]But you guys are (murmurs).
[00:22:33.564]You're gonna go jab, hook, upper, and squat.
[00:22:38.370]So here we go again.
[00:22:39.980]Right arm, left arm, right arm, and squat.
[00:22:43.500]So we go jab, hook, upper, down.
[00:22:47.550]Up.
[00:22:48.480]So kind of a slow squat,
[00:22:50.780]and then we'll switch arms.
[00:22:52.706]So we'll go, left, right, left, down, and up.
[00:22:57.296]You got this.
[00:22:58.231]All right.
[00:22:59.670]Next move is we're gonna do a side kick
[00:23:03.244]and then you're gonna lunge.
[00:23:05.414]So side kick and lunge.
[00:23:08.027]Side kick and lunge.
[00:23:10.661]Other side, side kick.
[00:23:12.874]Oh, I was losing my balance there.
[00:23:15.253]Side kick and lunge.
[00:23:18.220]You can side kick and then come back to base
[00:23:21.770]and then do a little lunge, if that's better for you.
[00:23:25.490]And then, we're gonna be doing a march with a twist.
[00:23:28.460]So we're gonna go twist, twist, twist, twist.
[00:23:32.420]Again, you can add cardio to that.
[00:23:37.110]Like the knee pulls, but we're just twisting our bodies.
[00:23:40.310]And then the last move are sprinting starts,
[00:23:43.570]so you can just do up and down, like that,
[00:23:48.410]or you can add a little hop, hop, hop.
[00:23:54.654]All right, let's get going.
[00:24:03.955]Four, three, two,
[00:24:06.837]jab, here we go.
[00:24:08.179]Jab, hook, upper, down, up.
[00:24:11.744]Jab, hook, upper, down, up.
[00:24:15.028]Two more.
[00:24:15.948]Jab, hook, upper, down, up.
[00:24:18.713]One more.
[00:24:19.624]Hook, upper, down.
[00:24:21.620]Other side, here we go.
[00:24:23.272]Left, right, left,
[00:24:25.094]Down, up.
[00:24:27.206]Left, right, left, down, up.
[00:24:30.279]Two more.
[00:24:31.146]Left, right, left,
[00:24:34.323]One more.
[00:24:37.144]We're doing side kick.
[00:24:38.906]Side and lunge.
[00:24:40.562]Side and lunge.
[00:24:42.547]Side and lunge.
[00:24:44.359]Side and lunge.
[00:24:45.959]Here we go.
[00:24:50.108]Four, three, two, other side.
[00:24:54.291]Right, lunge.
[00:25:01.922]Keep going.
[00:25:11.636]Four, three, two, back to the top we go.
[00:25:15.252]Right, hook, down, up.
[00:25:18.971]Right, hook, upper.
[00:25:22.185]Two more.
[00:25:23.087]Jab, hook, upper.
[00:25:26.173]One more.
[00:25:29.702]Other side.
[00:25:30.772]Left, right, and left.
[00:25:37.488]Two more.
[00:25:41.376]One more.
[00:25:44.375]Back to the side kick, here we go.
[00:25:46.486]Kick and lunge.
[00:25:48.038]Kick and lunge.
[00:25:49.745]Kick and lunge.
[00:25:51.555]Kick and lunge.
[00:25:53.484]Kick and lunge.
[00:25:55.539]Kick.
[00:25:57.405]Four, three, two, other side.
[00:26:03.396]Kick and lunge.
[00:26:05.025]Kick.
[00:26:06.881]Kick.
[00:26:08.289]Use that momentum for the lunge.
[00:26:12.692]Four, three, two,
[00:26:15.151]we're going to cross march.
[00:26:20.248]Get a nice twist in there.
[00:26:30.431]Keep going.
[00:26:43.661]Four, three, two, back to the top, here we go.
[00:26:47.500]Right, left, upper.
[00:26:51.108]Right, left, upper.
[00:26:55.062]Right, hook, upper.
[00:26:58.560]One more.
[00:27:01.429]Other side, here we go.
[00:27:03.141]Left, upper.
[00:27:06.937]Right, left, upper, oh sorry. (chuckling)
[00:27:10.638]Left, hook, upper.
[00:27:13.547]One more.
[00:27:14.407]Left, hook, upper.
[00:27:16.546]We're going to side kicks, here we go.
[00:27:18.593]Side, lunge.
[00:27:20.214]Kick, lunge.
[00:27:21.911]Kick.
[00:27:24.038]Kick.
[00:27:25.218]Four more.
[00:27:26.062]Four,
[00:27:27.772]three,
[00:27:29.013]keep going, two.
[00:27:31.221]We're going to the other side.
[00:27:33.471]Right.
[00:27:38.264]Really feel like a ninja.
[00:27:41.567]Four,
[00:27:43.163]three,
[00:27:45.038]two,
[00:27:46.848]we're going to march, here we go.
[00:27:50.703]Almost done with this song.
[00:27:52.941]We have one left.
[00:28:00.483]Four, three, two,
[00:28:03.013]sprint starts.
[00:28:08.948]These will quickly get you out of breath, so pace yourself.
[00:28:23.515]All right, switch legs, here we go.
[00:28:33.377]Eight, seven, six, five, four, three, two,
[00:28:39.356]back to jab.
[00:28:40.943]Right, left, upper, down, up.
[00:28:47.713]Keep smiling.
[00:28:51.613]One more.
[00:28:54.798]All right, four more.
[00:28:56.314]Left, right, upper.
[00:28:59.855]Left, upper.
[00:29:03.217]Two more.
[00:29:06.906]One more.
[00:29:09.627]We're going to side kick, here we go.
[00:29:11.684]Kick, lunge.
[00:29:13.268]Kick, lunge.
[00:29:15.312]Kick.
[00:29:17.664]Four more.
[00:29:19.098]Four,
[00:29:20.895]three,
[00:29:22.717]two,
[00:29:24.506]other side.
[00:29:26.750]Right.
[00:29:32.751]Keep that guard up.
[00:29:34.937]Four,
[00:29:36.447]three,
[00:29:38.289]two,
[00:29:40.055]we're going to march, cross march.
[00:29:44.022]Get a nice twist in there, work those obliques.
[00:29:54.025]Four, three, two, we're, like, halfway there.
[00:30:04.255]Woo!
[00:30:05.783]Eight, seven, six, five, four, three, two, other side.
[00:30:20.923]Eight, seven, six, five, four, three, two, back to the top.
[00:30:28.523]Right, left, upper.
[00:30:31.476]Woo!
[00:30:34.084]Feel the burn.
[00:30:39.096]One more.
[00:30:42.154]Other side.
[00:30:44.010]Left, right, left.
[00:30:47.260]Left, right, left.
[00:30:50.880]Woo, two more, you got this.
[00:30:54.761]One more.
[00:30:57.695]Side kick, here we go.
[00:30:59.880]Probably our last one, make it your best.
[00:31:06.794]Four,
[00:31:08.642]three,
[00:31:10.920]two,
[00:31:12.932]other side.
[00:31:16.620]So close,
[00:31:18.599]keep trying.
[00:31:22.979]Woo!
[00:31:26.092]Four, three, two, nice work. (claps)
[00:31:35.462]All right, we already made it to Round Four,
[00:31:37.780]there's only two more to go.
[00:31:39.710]So push through, you got this.
[00:31:42.110]All right, Round Four.
[00:31:43.670]So we've done this combo a lot.
[00:31:46.006]So we're gonna go diagonal step, punch,
[00:31:49.218]diagonal step, punch,
[00:31:50.520]diagonal step, punch.
[00:31:51.980]One more, and then back, two, three, four.
[00:31:55.857]And then, the next move is, we're just gonna punch,
[00:32:00.761]so cross again.
[00:32:03.000]Cross, cross, kick, kick.
[00:32:06.420]Cross, cross, kick.
[00:32:10.130]Oh, yes, so you're gonna go cross, cross, kick, kick.
[00:32:14.240]And then we're gonna turn, cross, cross, kick, kick.
[00:32:17.927]And then, again, cross, cross, kick, kick.
[00:32:22.600]And one more time, cross, cross, kick, kick.
[00:32:26.480]So just cross punching
[00:32:28.630]and continuing the circles, switch sides.
[00:32:30.869]And then the next move is elbow bungee bounds,
[00:32:34.710]or open the door, as we like to call it.
[00:32:37.135]So we're opening the door and then we're bouncing,
[00:32:40.194]opening and bouncing,
[00:32:42.476]opening and bouncing.
[00:32:45.014]And, the last move is grapevine, or seven step.
[00:32:48.552]So one, two, three, touch.
[00:32:51.940]Two, three, touch.
[00:32:53.775]One, two, three, touch.
[00:32:55.598]One, two, three, touch.
[00:32:57.740]All right, let's get going.
[00:32:59.642]Just realized, it's actually two steps,
[00:33:01.814]so step, punch, step, punch, back, not four.
[00:33:07.367]We'll just march.
[00:33:12.829]Nice and warm, we're already sweating, but...
[00:33:17.486]Four, three, two, step punch.
[00:33:21.142]Step, punch, step, punch, back.
[00:33:24.426]Again.
[00:33:27.954]Keep going.
[00:33:31.338]One more.
[00:33:33.254]You're gonna switch into kicking.
[00:33:34.876]We're going punch, punch, kick, kick.
[00:33:39.133]Punch, punch, kick, kick.
[00:33:42.318]To the back.
[00:33:45.824]One more.
[00:33:48.024]Back to diagonal steps.
[00:33:49.714]We're going step, punch, back.
[00:33:53.682]Step, punch.
[00:33:56.881]Two more.
[00:34:00.445]All right, we're ready to keep high.
[00:34:03.665]Cross and kick.
[00:34:06.610]Kick, kick.
[00:34:14.674]One more.
[00:34:18.439]Next move, open the door.
[00:34:25.817]Four more.
[00:34:28.739]Three,
[00:34:30.407]two,
[00:34:32.042]back to the top, here we go.
[00:34:39.223]Keep those punches strong.
[00:34:44.108]One more.
[00:34:47.134]We're almost done.
[00:34:48.588]All right, cross and kick.
[00:34:51.429]Woo!
[00:34:55.106]Two more.
[00:34:58.947]One more.
[00:35:01.770]Open the door.
[00:35:09.633]Four more.
[00:35:13.602]Two.
[00:35:15.608]We're going to grapevine.
[00:35:21.374]Do a little clap. (claps)
[00:35:24.165](claps)
[00:35:27.730](claps) One more.
[00:35:30.438]Back to the top, here we go.
[00:35:32.807]Punch, back.
[00:35:38.591]Two more.
[00:35:42.354]One more.
[00:35:45.378]Cross and kick, here we go.
[00:35:48.450]Kick.
[00:35:56.663]One more.
[00:35:59.474]Open the door.
[00:36:10.993]Three,
[00:36:12.710]two,
[00:36:14.148]grapevine, nice work everyone, keep it up.
[00:36:18.828](claps)
[00:36:22.945]Remember, seven step is also an option.
[00:36:28.593]Back to the top, here we go.
[00:36:40.546]One more.
[00:36:43.199]Cross and kick.
[00:36:46.601]Right and left.
[00:36:55.314]One more.
[00:36:57.963]Open the door.
[00:37:01.935]We're almost done with this song, keep it up.
[00:37:06.251]And then it's the (murmurs).
[00:37:10.497]Two.
[00:37:11.859]Grapevine.
[00:37:14.873](claps)
[00:37:17.026](claps)
[00:37:19.031](claps)
[00:37:20.807](claps)
[00:37:22.597](claps)
[00:37:24.337](claps)
[00:37:25.170]Four, three, two, back to the top.
[00:37:35.257]Two more.
[00:37:38.595]Last one.
[00:37:41.496]Cross and kick, here we go.
[00:37:46.497]Cross, cross, kick, kick.
[00:37:56.687]All right, open the door.
[00:38:09.101]Eight, seven, six, five, four, three, two,
[00:38:15.409]grapevine.
[00:38:17.944](claps)
[00:38:19.958](claps)
[00:38:21.850](claps)
[00:38:23.601](claps)
[00:38:25.404](claps)
[00:38:27.368](claps)
[00:38:28.359]Four, three, two, back to the top, here we go.
[00:38:34.278]One more.
[00:38:37.105]All right, we're just gonna cross and punch in place.
[00:38:39.444]Cross, cross, kick, kick, in place.
[00:38:45.252]Open the door.
[00:38:54.570]Go back to grapevine.
[00:38:57.470](claps)
[00:38:59.221](claps)
[00:39:01.235](claps)
[00:39:02.926](claps)
[00:39:04.808](claps)
[00:39:05.641]Four, three, two, back to the top.
[00:39:08.706]We're doing the regular, so four times through everything.
[00:39:16.039]Two more.
[00:39:18.990]We're already halfway through.
[00:39:22.920]Cross punch and kick.
[00:39:25.555]Kick.
[00:39:28.000]Cross.
[00:39:35.407]Last one here.
[00:39:37.946]Open the door.
[00:39:41.459]Oh, we're done.
[00:39:47.780]All right, we already made it to Round Five,
[00:39:50.350]so so close to finishing, good job, guys.
[00:39:53.650]All right, first move, we're familiarized with,
[00:39:55.580]it's a jab, cross, duck.
[00:39:57.434]You go jab, cross, duck.
[00:39:59.825]A little faster, jab, cross, duck.
[00:40:02.386]Jab, cross, duck.
[00:40:04.390]Down the other side, left, right, duck.
[00:40:06.539]Left, right, duck.
[00:40:07.372]And you get low on those ducks.
[00:40:09.650]Next one, squats.
[00:40:11.670]A little change on the squats,
[00:40:13.310]so you're actually gonna be
[00:40:15.437]in a squat position the whole time.
[00:40:16.971]You're just gonna go in, in, out, out.
[00:40:19.430]So one, two, three, four.
[00:40:22.420]One, two, three, four.
[00:40:24.670]Just hold it as well as you can.
[00:40:27.150]The next one, I don't really have a good name for it.
[00:40:29.880]It's kinda like a big step we're taking.
[00:40:32.428]You go out, and out.
[00:40:35.400]And then come back, out, out.
[00:40:37.917]And then we'll do the other.
[00:40:38.880]Out, out, and back.
[00:40:41.950]So you're opening up your body.
[00:40:44.090]You could also add a little hop to it, so.
[00:40:47.882]And back.
[00:40:49.413]And then, the other way.
[00:40:51.210]Like that.
[00:40:52.648]And then, the very last move.
[00:40:55.575]We're gonna go down in a lunge.
[00:40:57.640]Punch, punch, up.
[00:40:58.904]Lunge, punch, punch, up.
[00:41:01.920]So very simple.
[00:41:03.650]All right, let's get going.
[00:41:05.538]Remember, that first move is jab, cross, duck.
[00:41:14.971]Eight, seven, six, five, four, three, two,
[00:41:20.981]jab, cross, duck, here we go.
[00:41:22.454]Jab, cross, duck.
[00:41:24.110]Jab, cross, duck.
[00:41:25.613]Jab, cross, duck.
[00:41:27.538]Jab, cross, duck.
[00:41:28.968]Keep it here.
[00:41:32.956]Two.
[00:41:34.935]Other side, here we go.
[00:41:36.753]Left, right, duck.
[00:41:38.249]Left, right, duck.
[00:41:42.946]Four more.
[00:41:47.121]Two.
[00:41:49.815]We're doing squats, we're going in and out.
[00:41:52.619]In, out.
[00:41:54.168]In, out.
[00:41:55.997]In, out.
[00:41:57.105]Get low.
[00:41:58.057]In, out.
[00:41:59.580]In, out.
[00:42:01.365]Four, three, two, my legs are burning.
[00:42:04.953]Jab, cross, duck.
[00:42:06.787]Jab, cross, duck.
[00:42:11.943]Four,
[00:42:13.890]three,
[00:42:15.577]two,
[00:42:17.333]switching sides.
[00:42:22.415]Keep it up.
[00:42:25.840]Four more.
[00:42:29.864]Two.
[00:42:31.890]Squats, we're going in, out.
[00:42:35.131]In, out.
[00:42:36.978]In, out.
[00:42:38.781]In, out.
[00:42:40.274]Here we go, in, out.
[00:42:42.316]In, out.
[00:42:43.941]Four, three, two, big step, here we go.
[00:42:47.689]Out, out, out, out, out.
[00:42:50.856]Other way.
[00:42:53.368]One more time through.
[00:43:00.480]Back to the top.
[00:43:02.137]Jab, cross, duck.
[00:43:09.256]Four,
[00:43:11.038]three,
[00:43:12.266]two,
[00:43:14.383]other side.
[00:43:16.271]Left, right, duck.
[00:43:20.210]Woo!
[00:43:21.657]Almost there.
[00:43:26.939]Two.
[00:43:29.511]Squats, we're going in and out.
[00:43:32.230]In, out.
[00:43:33.880]In, out.
[00:43:35.775]Woo, it's burning.
[00:43:41.447]Four, three, two, big step, here we go.
[00:43:47.749]Other side.
[00:43:51.442]One more time through.
[00:43:55.376]Four, three, two,
[00:43:58.274]last two, lunge.
[00:44:00.874]Switch.
[00:44:05.947]Pull it back.
[00:44:13.971]Woo!
[00:44:14.878]Keep your balance here.
[00:44:23.703]Four, three, two, back to the top, here we go.
[00:44:29.273]We're so close.
[00:44:31.193]Give it your all.
[00:44:34.601]Four,
[00:44:36.176]three,
[00:44:37.811]two,
[00:44:39.955]other side.
[00:44:42.375]Right, duck.
[00:44:43.834]Right, duck.
[00:44:48.447]Four,
[00:44:50.572]three,
[00:44:52.182]two, we're doing squats.
[00:44:59.288]Going in and out.
[00:45:01.278]In and out.
[00:45:02.869]Get lower.
[00:45:04.607]Woo!
[00:45:08.123]Keep it here.
[00:45:11.349]Into the next song.
[00:45:13.005]Last song of the workout.
[00:45:15.830]You got this.
[00:45:21.147]Four, three, two, big step, here we go.
[00:45:44.888]Four, three, two,
[00:45:47.523]lunge, punch, punch.
[00:45:50.726]Punch, punch.
[00:45:59.476]Four, three, two, back to the top.
[00:46:06.651]Jab, cross, duck.
[00:46:09.239]Four more.
[00:46:13.895]Two.
[00:46:16.283]Other side.
[00:46:24.518]Four,
[00:46:26.523]three,
[00:46:28.075]two,
[00:46:30.011]squats.
[00:46:31.681]We're going in and out, in.
[00:46:35.566]Woo!
[00:46:37.752]A little lower.
[00:46:42.897]Four, three, two, big step, here we go.
[00:46:49.152]Other side.
[00:46:59.768]Lunges.
[00:47:05.360]I know you're getting tired but we're so close.
[00:47:13.590]Keep it here.
[00:47:20.927]First lunge should be right.
[00:47:26.554]Four, three, two, back to the top, here we go.
[00:47:33.017]Two more.
[00:47:35.934]Other side.
[00:47:37.193]Left, right, duck.
[00:47:38.773]Left, right, duck.
[00:47:40.167]Two more.
[00:47:43.125]Squats, in and out.
[00:47:46.261]You're not here for long.
[00:47:51.917]Eight, seven, six, five, four, three, two,
[00:47:57.762]big step.
[00:48:02.053]Woo!
[00:48:05.221]Two more.
[00:48:09.621]Four, three, two,
[00:48:12.034]lunges.
[00:48:15.643]Keep going, this song's not over.
[00:48:19.760]It's, like, the last two minutes minutes left.
[00:48:35.115]Eight, seven, six, five, four, three, two,
[00:48:40.742]back to the top.
[00:48:43.208]Woo!
[00:48:47.235]We're switching sides here.
[00:48:49.589]Left, right, duck.
[00:48:52.856]Two.
[00:48:56.118]We're doing, in, out, in.
[00:49:01.326]30 seconds, you got this.
[00:49:03.874]In, out.
[00:49:05.687]In, out.
[00:49:07.515]Four, three, two, big steps, end here.
[00:49:14.023]Other side.
[00:49:17.879]Here we go.
[00:49:22.571]Keep going 'til the end.
[00:49:27.682]Four, three, two, woo!
[00:49:30.600]We made it!
[00:49:35.892]All right, we made it to the cool down.
[00:49:37.670]Nice job everyone.
[00:49:40.642]Just gonna, we do a lot of punching today,
[00:49:42.880]so make sure to stretch out those arms.
[00:49:46.293]Switch sides.
[00:49:53.847]Get those heart rates back.
[00:49:56.883]Pull those triceps.
[00:50:01.202]So I hope you liked those new combinations I added in.
[00:50:04.974]It was fun for me, to mix it up.
[00:50:09.712]All right, let's stretch those inner thighs,
[00:50:12.100]since we did all those side lunges.
[00:50:16.765]Nice stretch there.
[00:50:20.080]Switch sides.
[00:50:23.880]So today's question of the day is,
[00:50:26.530]so I'm sure all of us have been doing a lot of home cooking,
[00:50:29.300]so what is your favorite home-cooked meal?
[00:50:34.750]Hopefully, you've been able to make it.
[00:50:37.017]Mine is roast chicken.
[00:50:39.241]Like, a roast chicken and then you put stuffing in the bird,
[00:50:42.820]and you have mashed potatoes and vegetables.
[00:50:46.791]It's delicious, so I really do like that.
[00:50:50.246]I don't know how to make a roast chicken myself,
[00:50:52.360]I need to learn that,
[00:50:53.200]but, luckily, I have my mom.
[00:50:57.272]All right, let's get those hip flexors.
[00:51:07.000]Think about how that workout was for you.
[00:51:09.750]Hopefully, it made you feel good, powerful.
[00:51:14.400]It's okay if you didn't hit every move on every single beat.
[00:51:18.580]Just trying our best, getting good sweat session, right?
[00:51:23.029]Let's see, hamstrings.
[00:51:26.239]I really enjoyed it, so I hope you did to.
[00:51:31.215]All right, switch legs.
[00:51:44.289]All right, onto quads, so grab that ankle,
[00:51:50.514]if you need to stabilize yourself,
[00:51:52.475]grab a piece of furniture, grab a wall.
[00:51:56.720]All right, switch legs.
[00:52:04.237]We worked our quads so much, with all those squats,
[00:52:07.776]all those kicks.
[00:52:10.643]And then, if you can do it, a figure four.
[00:52:13.728]Here, you can grab onto a wall too.
[00:52:16.346]Figure four stretch, sitting down,
[00:52:18.985]resting that foot and ankle on the other leg.
[00:52:28.062]All right, three, two, switch.
[00:52:34.743]This will feel right here, nice big stretch.
[00:52:43.393]All right, let's do calves.
[00:52:45.760]And then we'll, three big deep breaths and we'll be done.
[00:53:05.096]All right, three big deep breaths.
[00:53:08.501]Inhale.
[00:53:11.838]Exhale.
[00:53:13.835]Inhale.
[00:53:17.492]Feel the fat burning from those squats.
[00:53:20.521]Bigger down.
[00:53:23.968]All right, thanks so much for joining me today.

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Cardio Kickboxing#10

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