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25-Minute UNLEASHED | Kickbox Fury
Welcome to my 25-minute workout “Kickbox Fury” from my UNLEASHED Workout Plan. Get your FREE 2-week UNLEASHED Advanced Level Workout Plan here!
“Kickbox Fury” is a fast-paced cardio kickboxing workout full of kicks, punches, squats and jumps, and designed to burn tons of calories. We work at 140 bpm (fast!) keeping pace with the music and moving to the beat. We work all our muscles stressing good form and range of motion. In this workout, and all of the UNLEASHED workouts you will be encouraged to rise to the challenge, master complex moves and max out your power.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Equipment
Before You Begin
Following a warmup, this workout is is made up of three rounds of 8 intervals. Every interval has multiple moves such as kicks, punches, squats, jumps and even burpees. The pace is 140 bpm. With every move you’re encouraged to use good form and full range of motion. The purpose of the workout is to improve your cardiovascular endurance and range of motion. No equipment needed.
Workout Video:
Workout Breakdown:
There are 3 rounds in this workout, each with 8 intervals. Perform each of the moves for 35 seconds followed by a 10 second rest. Rest an additional 30 seconds between rounds.
Exercises
- Squat + 2 Front Kick + 2 Jab
- Jack Out & Up + Knee Drive + Side Kick
- (L) 2 Knee + Roundhouse + Cross
- (R) 2 Knee + Roundhouse + Cross
- 2 Squat Walk + Jump Kick + 2 Jab
- 2 Jab + 2 Hook + 2 Upper Cut + 2 Elbow
- 2 Knee Drive + 2 Side Kick
- 2 Front Kick + Burpee + Shuffle
