Cardio Kickboxing and Core – Smackdown Your Stress

Workout Details

When you want to distress you can slip into a bubble bath and listen to soft music while eating dark chocolate or.... you can beat the daylights out of something. When you feel more like the latter and you don’t have something to punch then shadow boxing with this cardio kickboxing workout will do the trick; it also burns massive amounts of calories in case you go for the chocolate as well.

With this routine we have coupled two of our most popular workout styles too not only give you a fun kickboxing calorie burner but also a core toning powerhouse. The high intensity kickboxing will burn the calories needed to get those abdominal muscles to show up and the core exercises will make sure that those ab muscles are toned, strong, and ready to show off.

This routine has everything that you need; a warm up, an intense cardio workout, abdominal toning sessions, and a cool down and stretch.

If just the idea of burning off extra calories does not put a smile on your face then the increased dopamine levels in your system from the exercise you are doing sure will, not to mention all of the other “good” hormones that get released into your system including testosterone which as been shown to not only increase mood, lower fatigue levels, and lower depression levels, but also increases sexual desire and satisfaction.

Another enjoyable way to get even more of a mood boost out of this routine is to visualize what is stressing you and place it directly in front of your punches and kicks. Figuratively beat what is stressing you to a pulp. It may sound silly but visualizing your triumph over what is stressing you out can have a huge impact on your state of mind. Rolling all of these stress-relieving activities into one is a sure way to beat whatever is holding you down.

Routine Structure
7 Minute Cardio Warm Up
Kickboxing Workout Session #1
Core Segment #1
Kickboxing Workout Session #2
Core Segment #2
Cool Down and Stretch

Warm Up; 30 Seconds each
Arm Circles (alternating directions, repeat on each arm)
Standing Toe Touch Swings (30 seconds per leg)
Knee + Rotations (30 seconds each side)
Up & Out Knees (left & right separately)
Torso Rotations (one direction per 30 second interval)
2 Minutes Jumping Rope (or jumping jacks)

Kickboxing Cardio Exercises Group 1 (repeat on each side of the body)
Jab + Cross + Cross
Jab + Jab + Upper Cut + Upper Cut
5 Low Punches + Jab + Cross + Jab

Core Segment #1 – 30 Seconds each
Jackknife Crunches
Modified Back Bows
Side Oblique Crunch + Toe Touches

Kickboxing Cardio Exercises Group 2 (repeat on each side of the body)
2 Shin Blocks + Duck & Weave + 2 Knees
Jab + Cross + Jab + Cross + 2 Knees
2 Front Kicks + 2 Knees

Core Segment #2 – 30 Seconds each
Knee Tuck Crunches
Reverse Plank + Leg Lifts

Cool Down & Stretch
Toe Touch
Inside Thigh Stretch
Standing Quadriceps Stretch
Arm Cross Pull
Overhead Triceps & Shoulder Stretch
Wall Shoulder Stretch
Wall Chest Stretch

How many calories does this kickboxing workout burn?
We estimate that this routine burns between 10-16 calories a minute. The large variance is due to expenditure being dependent on so many different factors; weight, gender, effort levels, and muscle mass being just a few of those variables. You can make sure that you keep your caloric expenditure on the high end of our estimate by giving it your full effort the whole time. With that said, you should realize that this is a challenging routine and that it is okay to go at your own pace, and even stop the workout video if/when you need to catch your breath.

Comments

jessicalafa Blender Account

i cant wait to try this out!

pinkberry0522 Blender Account

I love this workout video, I've been doing it every other day for over a week now, and it feels so great, I'm exhausted afterwards, but I feel stronger, and I can't wait to see the results of this workout in a few weeks.

fitness blender Blender Account

@jessicalafa - What did you think of it?
@pinkberry0522 - Nice, keep it up!

ag369 Blender Account

I loved this workout. Especially the cool down stretch at the end. It definitely helped me destress this evening. Thanks a ton!

denise.faulkner.5 Facebook Account

This workout is da business. Loved every minute but oh boy was I tired and sweating. Glad I found u guys....

izzyboonz1 Blender Account

Adding to my list

katlinbr Blender Account

Fantastic! I have to call out the punches ("jab," "uppercut," etc in order to stay in time. This is a great workout. Many thanks.

deami Blender Account

I did not expect my arms to be so sore afterwards. Wow great workout.

unnriver Blender Account

I loved the workout but I am wondering if it is ok that my back and abs hurt for the second day after it? I really gave my best when doing it. Thanks!

cfred Blender Account

It is definitely okay to be sore (hurt) the day after kickboxing, espesially if you're not used to that type of training. I'm always really sore in my upper back the following day, but I love it haha!

Veronica Google Account

Great workout Daniel! You and Kelli are the best!!!!

ratashiq Facebook Account

THIS WORKOUT WAS SERIOUS! REAL STRESS BUSTER THAT I SO NEEDED TO DAY AND I GOT TO USE MY GLOVES! :-) 12.23.13

phila25 Blender Account

Just want to say thanks for such a great, tough and compact exercise that kicks your butt! I have a question though. If I am 15 years old and weigh 175 pounds and 5 "11 in height, about how many calories should I have burned by doing this exercise. Thanks so much

Wynette Google Account

Amazing!!!!!!!!!!!

ignacio.aguero Facebook Account

Hi guys:

You're awesome! Really.
Im from argentina and, perform this workout everyday (with one for rest, like sundays)

I have a general question, about the calories burned in the excercises.
What is the average weight that you use to make this calcs?
Because, like you say, the burned calories performing excersice depends of a lot of factors.



Guys, keep on moving!! jaja

Regards

Ignacio

Ignacio Google Account

perform YOUR workout* not THIS workout
Sorry about my poor english

Mistake in original message ;)

Sign In Required

To access this section, please sign in to your account. If you don't have an account yet, sign up now. It's free!