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30 Minute Cardio Kickboxing Workout + Abs and Arms Workout


Intermediate Difficulty with Beginner Modifications provided
intermediate workout

Get your heart rate up in part 1: Cardio Kickboxing, and then shred your abs and arms in part 2. You only need a pair of dumbbells for this one, but you may want a mat for comfort. Let’s do this!

Cardio Kickboxing Workout

Shadow boxing combined with the following cardio movements:
All 1’s, then all 2’s
Squat + Dodge Side to Side
Punch and Crunch
Low Squat Punchout
High Plank Run in Place
Run in Place + High Punch Out
Switch Jump Punch

Ab and Arm Workout

Complete 2 Rounds of each exercise:
V Sit Dumbbell Curl x 30 seconds
Plank Jacks x 30 seconds
DB Triceps Extension + Leg Raise x 30 seconds
Dumbbell Clutch Curl (squeeze to bear hug) x 30 seconds
High Plank Dumbbell Triceps Kickback x 30 seconds
Reverse Curl + Knee Raise x 30 seconds
Side Plank Triceps Extension x 30 seconds
Close Grip Push Ups x 30 seconds