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.

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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!

Full Body Circuit – Modified from Men’s Health

So you decided to return after Zuzka’s cardio crazy workout yesterday? You’re either a kindred gym rat or you ran out of cheese balls and are looking for something else to do with your spare time.

You’re in the right place! Welcome to the Day 2 workout of my 6-week shred. Today’s workout is inspired by this Men’s Health fat-blasting workout and it is guaranteed to wear you out!

Warm up like Doge demonstrates below. Jk, but make sure you stretch out any sore muscles to avoid unpleasant crampage later. The DOMS will have you feeling some type of way.

doge on trampoline

Warm up with 3 minutes of jump rope holding your core tight. Activate those abs!

Round One:
> Burpees
> Mountain Climbers
> Pushups
>Rest 1 minute

*Perform each exercise for 30 seconds with 10-15 seconds rest in-between*

Round Two:

>Jump rope for 1 minute
> Walking Lunges with Kettlebell exchange underneath leg
> Lunge Jumps
> Plank to Pushup
>Rest 1 minute

*Perform each exercise for 30 seconds with 10-15 seconds rest in-between*

Round Three:

>Jump rope for 1 minute
> Kettlebell Swing Squats
> TRX Pullups
> Box Jumps
> TRX Jack Knives
>Rest 1 minute

*Perform each exercise for 30 seconds with 10-15 seconds rest in-between*

Time for the Final Four(th) Round! Hang in there, you’re almost done:

> Jump rope for 1 minute
> Side Lunges with dumbbell or kettle bell bell (check this retro tutorial, how bout them spandies?!)
> Tricep Dips
> Donkey kicks (30 seconds each leg)
*Perform each exercise for 30 seconds with 10-15 seconds rest in-between*

If you did the workout at full intensity you should be feeling this meme afterwards.

arnold Schwarzenegger after intense workout

If not… you can’t bench with us. NO, I’m just playing. But you know your body. You know when you to push your body and when your body is failing you so listen to your quivering tired muscles in combination with that beast mode mentality. Don’t cheat yourself out of trying your hardest. The only way to change your body is by challenging it. Push your limits.