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!

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.

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.

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.

Gym-spiration

After the long exhausting work day, I often find myself struggle bussing my way to a workout. I get home from busting my bubble butt at work all day and the rigorous typing I did, easily burned 100 calories alone. Besides, I can think of ten other things that I can get done in that 90-120 minute time frame of a workout, including re-organinzing my shoes (which, I admit, are going to end up in a haphazard pile next to the front door anyway). On these low-mo days, I have to dig down deep and channel my workout energy from other sources like fitness blogs and videos. Here are a few of my favorite quotes (some gym related and some not) that help me face the weights like a woman and lift my little heart out:
arnold schwarzenegger quote

 

why do I succeed

 

Muhammad-Ali-I-hated-every-minute-of-training-but-I-said-Dont-Quit.-Suffer-now-and-live-the-rest-of-your-life-as-a-champion.Also this gif of a dog doing leg lifts-dog doing leg workoutjustdoitmarianne willamson

What’s your favorite form of workout motivation? Do you have a favorite quote that helps you get through your workout? A mantra? Share it with me, please!