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!

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.

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

Blast Back Fat – Circuit Workout

Day 4 of the 6-week shred. Every muscle aches, but it hurts so good. Back to the grind with this back circuit workout. Today, we’re bringing sexy backs back. I’ll be honest, even my brain muscles are feeling a bit burnt out so I’ll skip the fluff and get straight to the good stuff.

This is a superset circuit, meaning you perform the designated exercises back to back with no rest and then take a break before repeating the exercise cycle several times. Here’s Ryan Gosling cheering you through your workout:

ryan gosling workout meme

Warm-up

1 minute jump-rope

1 minute high knees

(No rest in-between the jump-rope and high knees exercise) This warm-up is technically a superset

Rest 30 seconds

Repeat 5 times

Round 1 Superset

8-10 Pull-ups (assisted if necessary)

10-12 Bent over Barbell Rows

1 minute rest

Repeat 3-4 times

Round 2 Superset

10-12 Lat Pulldowns

10-12 Reverse Pec Deck Fly

1 minute rest

Repeat 3-4 times

Round 3 Superset

12-15 Hyperextensions

12-15 Lat Pushdown

1 minute rest

Repeat 3-4 times

Round 4 Superset

12-15 Face-pulls

10-12 T-bar Rows Shirt optional* (Considering all the demo videos and pictures I found, you would think it’s a requirement to not wear a shirt while performing a t-bar row, but you do you.)

1 minute rest

Repeat 3-4 times

aaaand BOOM, you’re done! Make sure to stretch out to reduce soreness. Then bask in your beautiful back glow.

Goku- Back

Sweat It Out – Fat-Blasting Cardio Sesh for a Bikini Body

Ready to break a sweat with the very first workout of the day? Let’s start the 6-week shred right!

Thanks to Zuzka, you can blast fat while learning a wicked cool Czechoslovakian accent. If you didn’t feel like working out before, you will after you watch Zuzka busting her toned tush. Don’t have a gym membership? That’s not an excuse when you workout with Zuzka! Her workouts are designed with constricted space and limited time in mind so they can be performed at home with minimal equipment.

I warmed up with 3 minutes of jumping rope before jumping into Zuzka’s fat-blasting .

Seeing as I usually spend over an hour in the gym, I decided to pair this fat-blasting cardio workout with a few additional arm exercises as listed below:

-Tricep dips

-Dumbbell curls

-Hammer curls

-Tricep pushdowns

And a brief cool down on the treadmill.

6 Ingredient Chickpea Blondies, Chicka-Wow!

Here’s a sweet valentines treat that won’t give you diabetes. No flour, no eggs, no problem! You definitely don’t need a valentine to share these with. They say peanut butter fills the cracks of the heart so these blondies will seal your heart right up. I absolutely encourage you to self-medicate whatever ails you with these bean-y blondies. I modified this recipe after stumbling upon Ambitious Kitchen and there was no turning back.

IMG_1257

These little babies contain exactly 6 ingredients, but I encourage experimentation! When I first started trying healthy recipes, I thought there was only one way to get the expected results. Now I’m a little bit older, not necessarily wiser, I realize I was absolutely right. If you don’t follow this recipe exactly to the T it will be a big frackin fail. Just kidding. Satisfy your sweet tooth with the sweetener of your choice. I used sugar-free maple syrup and a dash of vanilla.

chickpea blondie ingredients

However, you cannot make these without the main ingredient: Chickpeas! also known as garbanzo beans, also known as hummus to the cultured folks who like to dip fancy veggies and pretzels in that garlic-y goodness with the little pinky up -you know who you are. Guilty. Grab your blender or food-processor and add:

1/4 c maple sugar (can sub honey or agave syrup) brown sugar or stevia etc will also work!

2 tsp of vanilla

1/3 c natural, unsweetened applesauce

1/4 c peanut butter (can sub with nut butter of  your choice)

Combine all 4 ingredients and then slowly blend in a can of drained and rinsed garbanzo beans. I cannot emphasize “rinsed beans” enough. If you don’t rinse your beans, the end result may come out tasting, well, a little beany. I added a handful to my mini blender, blend until smooth, add a few more beans, blend again. The mixture should be a smooth hummus-like consistency. If it’s too chunky or thick, add an extra spoonful of applesauce. I don’t have a food processor, so this entire process took extra patience to blend, stir to smooth out the clumps, blend in more chick peas, repeat, repeat, repeat.

Finally pour the mixture into a greased 8X8 pan. Top with dark chocolate chips and bake for 20-25 minutes at 350 degrees fahrenheit. Your blondies are done when they pass the toothpick test. When the toothpick comes out clean, you’re almost ready to eat this tasty twist on baked beans. Let them cool for 10-15 minutes and you’re ready to rumble.IMG_1255

These pair nicely with a big glass of milk. Or wine. Or an entire box of chocolates because cupid is stupid. Kidding! But who needs boys when you have blondies. What are your valentines day plans? What are you guys doing on Valentine’s day?! I don’t know about you, but I’m doing legs…Valentines leg day meme