Cardio Kickboxing Workout

Hello you gorgeous gazelles! We’re kicking ass and taking names as part of today’s 6-week shred workout. Cardio kickboxing is a great way to unwind after a stressful day at work or if you just need to blow off some steam.

The continuous cycle of tear, rest, repair and repeat is exactly what our muscle fibers need to stimulate lean muscle growth, so if you are one of those people who has a set routine and like to stick with it, you may actually be setting yourself up for failure. It’s important to switch up your workout routine to constantly challenge your muscles and keep your body guessing. Whether you change up your workout style daily, weekly or monthly, it’s an essential process to overcoming plateaus.

If you go to a gym that includes free fitness classes in your membership, that’s great! Fortunately, even if your gym does not offer free classes like kickboxing, there are now hundreds, if not thousands, of cardio kickboxing routines posted online that you can do almost anywhere (except for the local antique store).

Although I went with a class offered at my local gym, here is a sample routine that you can do at home (or in the park) put together by fitness guru, Millionaire Hoy. I was biased toward this particular routine because it features the beautiful backdrop of my current hometown, Chicago! Chi-town represent! Showing some hometown love.

Do you have a favorite group exercise class? Share it in the comments! I’ve tried zumba before, but my embarrassing lack of coordination caused me to flunk out 😦 I STILL DANCE ANYWAY.

Fab Abs and Legs Circuit

La, I’m falling behind on posting my workouts as part of the 6-week shred! Today I plan to play catch-up so here’s the most recent one I did just yesterday while the creepy old guy sat and stared the ENTIRE time while questionably stretching with a flex band. Clearly this workout brings all the boys to the yard, if the boys are 65+ year-old men.

Start with a steady-state 5 minute warm-up on the treadmill, elliptical, stairmaster or your machine of choice. Then get ready to engage your core and bust your little bubble butt into shape.

You’ll need a kettle-bell, two elevated steps, or boxes, or benches of the same height, and a stability ball.

Fab-Ab and Booty Circuit

  • Start off with deep squats with the kettle-bell. Standing on the elevated boxes, squat while lowering the kettle-bell and your butt to knee-level/ a seated position. – 15 reps
  • Move to the stability ball and perform 12 walk-out push-ups on the ball, meaning you start with the ball below your belly and crawl forward until only your toes are on the ball, holding your core tight. You should basically be holding a plank position with your toes on the ball. Do 1 push-up and walk yourself back until your belly is on the ball. Try not to use your feet to propel you forward into the walk-out after each rep. Repeat 12 times
  • No rests in-between, hop on over to the kettle-bell and perform 15 kettle-bell swing squats!

Rest for 60 seconds and repeat the circuit 3 more times for a total of 4 sets or up to 6 times if you’re feeling up to the challenge. The focus for all of these moves is to hold your core and ab muscles tightly.

Do I have abs yet?Don’t forget to checkout the gym rat workouts page for more workout and exercise ideas or to get started on the 6-week shred!

How to Bring Sexy Back – Back Workout

Welcome back, you beautiful barracudas. I know you’re wondering to yourself”, will my muscles ever not feel sore?” If you’re doing the 6-week shred properly and consistently pushing yourself to perform at peak levels, then you should feel gratifyingly sore the next morning.

muscles are made in the gym, kitchen, and bedLet’s get BACK to business with this challenging back workout.

Cardio warm-up (Super set)

Box Jumps – 1 minute

Box Toe-Taps 1 minute

Rest 30 seconds and Repeat 4X

Round 1 Super set

Pull-ups (assisted or unassisted) 8 reps

T-Bar Rows 10 reps

Rest 1 min and Repeat 3X

Round 2 Super set

Lat Pulldowns 10-12 reps

Seated Cable Rows 10-12 reps

Rest 1 min and Repeat 3X

Round 3 Super set

TRX Rows 8-10 reps

Face-pulls 12-15 reps

Round 4 Core and Abs

Back Extensions 12-15 reps

Repeat 3X

TRX Mountain Climbers 30-60 seconds

TRX Jackknives 30-60 seconds

TRX Side Crunches -perform to failure

The last 3 exercises do not need to be performed as a super set. If you are unfamiliar with proper form or how to do an exercise, check out this amazing exercise resource from Bodybuilding.com!

Legs for Days – Leg Workout

Today’s workout as part of the 6-week shred, is in old-school gym diary form: 

The one-legged lunges should be performed with one leg behind you on a bench or chair and with dumbbells in a weight range you can manage while maintaining your balance and challenging your quads.

Straight leg deadlifts can be performed with a barbell or dumbbells.

As a reminder, supersets require you to switch between exercises with no rest in-between until you’ve completed all (in this case both) exercises. Then you can take a brief rest before repeating the superset exercises.

Quick Treadmill Cardio Circuit + Sexy Shoulders & Arms

Hello honey badgers! By now you’ve completed a full week of the 6-week shred, or maybe you haven’t. But nonetheless…it continues!

Honestly, I’ve been sleeping better because I typically complete my workouts late at night. Left entirely drained, I barely have the energy to shower. Literally, I just lie down in the tub and let the shower water rinse me off and then towel roll from the bathroom to my bed. That gives me a great idea for those trending nighttime routine videos

I did this circuit on a Monday, so obviously I wasn’t in the mood for any of that twirl your leg over your head and hop up and down frivolous circuit bull$#1t. I got on the treadmill and set the speed intervals to a jog speed and a sprint speed and we’re off! I slogged through 35 seconds at a speed of 5.6 (mph?) then punched the sprint speed, 10.2 (mph) for a side-stabbing 20 seconds that left me wheezing.

Note the jog and sprint speeds vary depending on your personal preference but the sprint should be your max, a full out sprint at a challenging speed that leaves you winded. The jog should be a brief recovery. You can even walk if you aren’t ready for a light yog!
Anywho, I continued this tortuous routine for a full 12 terrible reps, approximately 15 minutes because I don’t count the ramping up seconds or the slowing down seconds as part of my sprint or jog. This about sums up how I really feel about cardio:

no cardio fat amy

But once the soul-stripping circuit was over with, I moved on to hammer out an awesome arm and shoulder workout. These pipes are about to burst with amazing muscle tone. Sexy shoulders are seriously under-appreciated until you see some of that deltoid definition peeking out at you from under your own cut off sleeve.

Superset 1

Overhead DB Press 10 reps

DB Hammer Curls 10 reps

DB Bicep Curls 10 reps

Repeat 3X

Superset 2

Triplate Raises – (Front, Lateral and Bent-Over Lateral)

Front Raises – Grag 5 lb dumbbells or plates and raise them straight armed out in front of you to shoulder level – 15 reps

Lateral Raises – Repeat the previous move with your arms straight out to the sides, perpindicular to your body – 15 reps

Bent-Over Lateral Raises – Bend your knees about 45 degrees and lean forward while keeping your back straight, raise the weight out to the sides focusing on bringing your shoulder blades together (not actually, but as if that were your intention). Hold at the top for 1 second – 15 reps

Repeat 3X

Stretch it out! You’re done for the day. Go lay in the tub while the shower head sprinkles you off.

Blast Abs Fast – 14 Minute Ab Circuit

After a nice rest day, hopefully you’re feeling refreshed and ready to rock out another core workout! I was actually pretty exhausted, as I geared up for this workout on a Sunday Funday. I may have been a tiny bit fatigued from some late night festivities on Saturday. Oops.

However, my throbbing headache subsided long enough to bust out this brief workout by Zuzka Light, even when an elderly man in jeans decided to stretch out less than a foot away from me and my circuit setup.

Have you ever had to deal with inconsiderate gym members? How did you handle the situation?

Abs & Glutes – All About that Bass Circuit

Day 5 in the 6-week shred is all about strengthening the glutes and core. I did this workout on a Friday night and was pretty eager to get my weekend started so I cranked out this core and bun tightening session in less than 30 minutes. You’ll be feeling it in your abs for the next few days, including every time you laugh, cough or sneeze.

on fridays we flex

Here we go!

Start off with a 3 minute warm-up steady state cardio of your choice . I chose to jump rope.

You’re going to need a few equipment pieces for this circuit including a kettle bell, a bosu ball trainer, and an ab wheel.

Perform the following exercise with no rest in-between:

Jump rope 1 minute

Spider push-ups on bosu trainer -10 reps each side 

Mountain climbers balancing on bosu 30-60 seconds (however long you can maintain proper form)

Walking lunges passing kettle bell in between your legs each step – 15 lunges each leg

Kettle bell squat swings 12-15 reps

Ab wheel roll-outs 10-15 reps

Rest 1 minute

Repeat cycle 4-6 times depending on fitness level.

Once you’ve finished the final set and stretched out, you can go home and rest or turn-up if it’s the weekend! Go get protein shake wasted. You earned it!

tired puppy