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30-Minute Kickboxing & Core Workout
Welcome to my 30-minute live stream cardio kickboxing and core workout. We work in a fast-paced Tabata style for 5 sets (4 Kickboxing + 1 Core) and all you need is your sneakers. No equipment necessary! 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 (4) 4-minute Kickboxing Tabatas and (1) 6-minute body-weight Core Tabata. The purpose of the workout is to get your heart rate up doing fun kickboxing moves using your full body. The final set is a combination of cardio and strength exercises for core.
Workout Video:
Workout Breakdown:
There are 5 sets in this workout. In sets 1-4, work for 20 seconds and rest for 10 seconds for 8 rounds. In set 5, work for 30 seconds and rest for 15 seconds for 8 rounds. There is a 30 second rest between sets.
Exercises
Set 1: Kickboxing
Rounds 1L/2R/5L/6R: Squat Front Kick + Squat Side Kick
Rounds 3/4/7/8: Jack with Jabs + Vine Step
Set 2: Kickboxing
Rounds 1L/3R/5L/7R: Lunge Pulse 2 + Jab 4
Rounds 2L/4R/6L/8R: Knee + Hook
Set 3: Kickboxing
Rounds 1L/3R/5L/7R: Front Kick + 2 Jabs
Rounds 2/4/6/8: Jumping Jack + Hook
Set 4: Kickboxing
Rounds 1L/3R/5L/7R: Step Squat + Side Kick
Rounds 2L/4R/6L/8R: Knee Drive 2 + Upper Cut 2
Set 5: Core
Rounds 1/5: Plank Jack
Rounds 2/6: Bicycle
Rounds 3/7: Mountain Climber
Rounds 4/8: Sit Up or Crunch
