No Equipment Upper Body and Cardio Kickboxing Workout

37 Min • Upper Body
  • View on YouTube
    • Training Type Cardiovascular, Low Impact, Toning, Kickboxing
    • Equipment No Equipment


    I'm writing this the day after I filmed this workout & I kid you not, I am so incredibly sore. Arms, shoulders, upper back, abs, chest - all of it. This toasted me!

    With this workout, I've built you an upper body workout that uses no equipment at all, meaning that you can take this with you anywhere. I've also weaved in bouts of cardio kickboxing in order to keep the calorie burn and cardiovascular benefit high. 

    Since this is an upper body workout with no equipment, we really have to get creative in order to target all of the muscles in a well balanced way. A lot of the exercises in this routine use antagonistic motions, in which case YOU are actually the one who is providing/creating the resistance. This means that this workout, as innocent as it looks without any dumbbells, can/should be difficult for even the fittest person on the planet. You are working against your own strength, which means that you're going to have to really tune in and sharpen your focus to keep pushing yourself the whole way through. If this workout feels too easy, you are highly likely doing it wrong. 

    Related: 4 Week Bodyweight Only Workout Program 

    Antagonistic exercises are a unique challenge but also a great way to learn how to contract and control your muscles and body. On the other hand, if you happen to have dumbbells lying around, feel free to substitute in for more traditional resistance, if you prefer. 

    There are no repeat exercises in this program, which makes it feel like it goes by a lot faster. It also means that you should aim to push yourself and treat each interval as a burnout round; you only have to do each once, so make sure you leave nothing behind!

    About this workout

    • Warm up & cool down both included
    • No equipment
    • Fat burning kickboxing cardio intervals combined with bodyweight only upper body exercises
    • Low impact; apartment friendly workout

    Warm Up: (25 seconds each)
    Boxer Shuffle
    Back/Chest Stretch
    Toe Touch Circles
    Torso Twist + Knee
    Row + Lateral Step
    Standing Pike Crunch
    Slow Burpee
    Toe Touch Twist
    Big Arm Circles
    Jumping Jacks

    Cardio Kickboxing and Upper Body Workout (50 Seconds on, 10 Seconds Rest)
    Traveling Push Up
    Traveling Rows
    Jab Cross Jab Knee (switch stances) 

    Pulldowns + Step - Targets: shoulders, core, glutes, thighs
    Overhead Press
    3 Hook Jumping Jacks

    Wall Side Push Up - bicep, tricep, shoulder
    Arm Circles - Targets: arms, upper back, shoulders
    Knee (r) + Knee (r) + 3 Uppercuts

    Water Break

    Tricep Dips - Targets: triceps, shoulders, core
    Plank + 3 Point Reach (Fwd, Back, & Fly)
    Jab, Jab, Cross

    Palm Press & Extension - Targets: chest, arms
    Bentover Fly + Pulse - Targets: upper back
    2 Hook + 2 Upper Cuts + Drop

    Variable Bicep Curls
    Bentover Tricep Extensions
    2 Hooks + Duck

    Backbow Pulls - Targets: upper back, lower back, shoulders, glutes, thighs
    Walk Down + Up Down - Targets: arms, shoulders, core
    Pivot Squats

    Cool down & stretch

    What did you guys think of this workout? Is it something that might be helpful to you if you don't have equipment, or while you're traveling? And, I wonder what you were thinking of while swinging away in those cardio kickboxing intervals? Hope you're feeling destressed and ready for the rest of your day!

    Workout Complete!