Intermediate Difficulty with Beginner Modifications provided
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
hey everyone it’s your personal trainer coach Kozak from has fit and this is a kickboxing arms and abs workout this is a great workout for both men and women of a beginner through intermediate fitness level for the first part I’m going to use a pair of light hand weights for the shadowboxing but you could also use a couple of water bottles or just your own body weight and for part two abs and arms I’m going to use a slightly heavier pair of dumbbells so make sure you have those handy and ready to go for the kickboxing round I use a little number call out system real quick it’s one is a left straight two is a right straight three is a left hook and four is a power punch with your right arm if you’d like more information on the number system I use you can watch a quick little tutorial system up here otherwise I’m ready to sweat and burn this body out I hope you are too let’s do it some faux jump ropes to start if you have a real jump rope feel free to grab it otherwise faux jump rope works great just a light hop on the balls of the feet this is going to serve as our little light warm-up today but I have a complete five minute warm-up if you want to do a more extensive warmup that I’ll also through up here in a car stand light and on the balls of your feet nice little circular wrist motion just like you would with the normal jump rope if this is already too much you can run and lightly run in place you decide which one is right for you this one’s a little easier this one’s a little harder so throughout today’s workout I’m going to be giving you little modifications along the way that helped you make this workout your own good nice and light on balls of feet we’re breathing three two one okay so we’re alternating back and forth today between shadowboxing and some strength exercises cardio moves for a nice full well-rounded workout we’re going to start with our hands up we’re going to move around with our feet shoulder-width apart so anytime we move you’re keeping your feet in that distance between your feet I don’t want you to cross over I just want nice little shuffles so at all times while we’re shadowboxing you’re moving you’re not just staying in one place executing your punches and your kicks so go ahead and start now I’m moving all right now let’s go one and move two and move one two nice one two one two one two one one two two one two one two good one two one two now any time keep moving any time I say I throw out a kick at the end you’re going to do that kick with the opposite leg of the last punch so watch one kick one now opposite kick and back pivot on that front leg bring your hips over one kick one kick and back one kick one kick and back nice again one kick one kick and back so let’s go one two switch kick so one two I want you to switch your legs and now kick with your back leg and put it down in front again one two switch kick one two switch kick down in front one two switch kick one two switch kick down in front one two one two good one two one two one two one two one two switch kick one two switch kick down good one two three kick one two three back leg kick again one two three kick one two three kick and back one two one two nice one two one two one one only just keep doing ones now one one one good nice and high keep that elbow in point with these two knuckles one one good one one alright switch it up now we’re going to z’ 2 2 2 2 good keep it up – 2 1 into the next 2 good 2 – alright 1 2 1 2 let’s go 1 2 3 knee 1 2 3 bring that back knee up knee up Towton 1 2 3 knee 1 2 3 knee up Towton one two three knee one two three knee up Towton let’s go one two three four one two three four one two three four one two three four again one two three four one two three four one two one two one two one two good one two one two okay we’re gonna do some defense now we’re going to squat weight back on our hips we’re going to dodge side to side keep your hands up on your chin side to side little oblique crunches but you’re dodging those punches side to side weight back in the hips you’re not just only bending at the knee right you want to get that butt back weighting your hips feet stay flat side to side good ends up being a nice full squat good and those legs involved today definitely a total body workout you know feel good when this one is done trust me come on keep working guys side to side you got it so I decide what you come here for focus on it focus on what motivates you focus on your goals while you hear something made you start this video I don’t know what what it is but you better acknowledge what it is have a clear goal if you ever want to get there you got to have a clear goal can’t just be get in shape gotta have a clear goal come on focus on let’s go and five four three two one okay we’re moving our hands are up we’re going back to shadow boxing remember feet stay shoulder width apart hands are up at our chin ready one two one two good one two one two one two three one two three four one two one two one two three four good one two one two one one one kick one kick and back so much grip on these shoes hard for me to pivot one kick one kick pivot and back good one kick and back nice one two one two let’s try a one front kick one back leg knee up point the ball your foot one front kick and back chamber one front kick again one front kick again one front kick again one front kick you switch those feet switch now let’s just go front kick that back leg one front kick two front kick three we’re doing five one more two more four knee up boom there it is one two one two good job guys come on keep it up keep the energy up one two one two one two three four one two three four good one two one two one two one two one two three four nice let’s go one two switch kick one two switch kick and down in front again once you switch kick one two switch kick down in front again one two switch kick down in front one two three nice okay we’re headed to the ground next we’re going to do a punch and crunch which is exactly what it sounds like by the way so feed her down we’re going to crunch up punch across crunch up punch across punch and crunch just bring your shoulder blades up off the ground so it’s not a full sit-up but just a crunch so I don’t want you to just move in your head though gotta get those shoulder blades up off the ground and then punch across bring your hands back to your chin between every punch good you got it come on grind it out groove and get as many in as you can come on what are you waiting for what are you waiting on right here this is it you want to accomplish that goal you better put in the work nobody’s going to hand it to you and you’re not just going to mysteriously wake up tomorrow with it in your lap I promise you that my friend you got to work for it here it is put in that work you got it you got it you’re a workhorse right here right here don’t stop give me ten more seconds ten more seconds almost there in five four three two one and you’re up on your feet try to get that pace up now we’re moving right our hands are up and we’re moving we’re playing defense even from not punching we’re playing a defense hands are up 1 2 1 2 good 1 2 3 1 2 3 4 1 2 1 2 you got it good once you want to let’s go 3 2 3 2 a little different let’s go 3 2 again 3 2 again 3 2 again 3 2 again 3 2 alright next let’s do 20 knees left knee right knee pull down pull your opponent into you boom 5 6 knee up Towton 9 10 11 you can even move where you’re doing it if you’d like 14 15 16 17 18 go home India 19 20 hands are up and let’s move come on 1 2 1 2 1 2 1 2 1 2 3 4 good once you 1 2 1 2 3 4 let’s go 1 2 3 front kick 1 2 3 front kick him back again let’s go 1 2 3 front kick and back again come on 1 2 3 front kick put it back you got it good let’s go 1 2 and then a front kick with your front leg 1 2 front kick ready again 1 2 front kick again 1 2 front kick again 1 2 front kick good once you want to you got it 1 2 1 2 we’re going to get down a low ISO squat hold sit back weights in your hips you’re holding here hands on your chin they’re gonna punch so one two one two one two basically punch it out bring those hands back to your chin I know what you’re thinking right now oh man thought this was supposed to be a beginner workout well guess what you’re still here you’re still grinding you’re still moving in you haven’t died yet you’re moving you’re still alive let’s go come on push through guess what you’re gonna surprise yourself today right you’re going to achieve more accomplished more than you thought you’re capable of let’s go come on come on I want you to surprise yourself right now come on let’s go come on put it out there don’t quit don’t stop don’t stand up and whatever you do do not pause that video come on let’s go give me five more seconds that’s it four three two one we’re up and we’re moving I know legs are on fire let’s use our arms one two one two good one two three once you one two one two three four one two three four good again one two three four one two one two you got it don’t slow down come on you got it you got it one two one two one kick one kick one two three nice one two three one two three four one two three kick front kick one two three front kick one two three front kick one two three front kick good okay so weights are down we’re going to go into a high plank position you’re either going to be here or here you decide which one is right for you high plank fast hands so high plank position abs are tight so either here or you’re here decide which is right for you today get those hands moving a little bit and elbow keep that bend the whole time and then you’re just right left right left hot hands like you’re hot feet like you’re running in place but with your hands core stays tight good job guys come on don’t give up don’t slow down on me don’t give up on yourself think about what made you start this there with me today to begin with don’t give up on it let’s go let’s go not much left 5 4 3 2 1 we’re up let’s go and grab those weights if you’re using them and we’re moving our feet and we’re moving our feet let’s go 3 2 3 2 let’s go 3 2 knee with the front leg ready 3 2 knee again 3 2 knee again 3 2 knee keep it going 3 2 knee poem in 3 2 knee up Towton 3 2 good again three two last one three two good moving on to a run in place hot feet and punch out up top punch out come on hot feet run in place hot feet run in place keep those feet moving we don’t have much left everybody don’t slow down and don’t quit don’t quit on yourself and don’t cheat because you’re only cheating yourself and not pushing me you’re not cheating me come on let’s go you got it you got it don’t slow down don’t slow down what do you got what do you got put it all out there put it all out there it says it right here people this is it move those hands move those hands let’s go ten more seconds that’s it that’s it right here come on come on put it put it out there put it out there push yourself with yourself with yourself five four three two one hands are up and we’re moving hands are up and we’re moving we’re moving we’re moving let’s go twenty knees go come on one two three four five six seven almost there come on nine ten don’t slow down 13 14 15 16 17 18 19 20 hands are up let’s move hands are up let’s move 1 2 3 1 2 3 not much left come on guys last minute 1 2 3 4 last minute right here 1 2 3 4 let’s go 1 2 3 4 front kick with the front leg 1 2 3 4 front kick 1 2 3 4 front kick 1 2 3 4 front kick again one two three four front kick one more one two three four front kick last thing today we’re doing a switch jump plus punch out so opposite hand opposite leg hop back and forth right here breathe this is too much for you today from a split stance position you can just punch otherwise give me the hops and we’re putting it all out there because this is it right here everybody this is what you came here for this is the closer you’re gonna give up you can slow down or you going to give it everything you got right here come on getting comfortable with being uncomfortable pushing harder than anyone else right here come on you’re not alone all fighting together come on guys let’s go come on don’t break don’t break you’re almost there you know I’m sorry you’re stronger than a break let’s go five four three two one zero nice v-sit dumbbell curl so I have my dumbbells here ready to go I’m going to lean back on a 45 degree angle from the ground and a v-sit position you can either have your feet on the ground or non-modified version up and now we’re going to do a curl it’s very similar to like in the incline dumbbell curl because we’re loop leaning back we get a little different angle on the biceps keep that core tight remember we’re either here or here very important throughout this workout to go ahead and work at your own pace that’s the key you push yourself you know what you’re capable of let’s get there good breathe you got it getting into it now and five four three two one we’re going to set these to the side we’re going to get our ABS going with some plank jacks so from a high plank position we’re going to jump out and back together jump out and back together if you’re not quite there yet you can just hold the high plank position again like I said I’m gonna give you a modifications along the way but this is what we’re striving for this is the move that we’re trying to get to jumping in and out keep that core tight don’t let your butt come up and as always making sure to breathe good you got it hold and tight now give me 10 more seconds let’s go baby let’s go and five four three two one nice ok we need those dumbbells again for the next one we’re going to get a two-for-one movement being fishing today we’re doing tricep extension plus leg raise so you go and start with your legs up and your dumbbells straight up bend at the elbow legs come down and back down so we’re either here or modified version you can just bring those knees in trying to only bend at the elbows on that tricep extension really isolate isolate the triceps favourite palms facing one another good keep that core tight try your best not to let your feet bounce off the ground in between if you have to come down and rest that’s okay go ahead and do so nice good like I said we’re trying to be efficient today so we working both your triceps and your abs at the same time nice come on keep it going good and 5 4 3 2 1 all right we’re taking our dumbbells and we’re up on our feet we’re going to do a dumbbell clutch curl so starting with our palms facing us we’re going to come in we’re going to squeeze together like we’re doing a bear hug and back down so we’re curling but at the same time we’re squeezing everything together and back down extend good so it’s a little different angle dumbbells come in squeeze those biceps in the chest and come back down keep your shoulders back keep good posture and staking in control of movement on the way up as well as the way down so don’t fling them up and let them drop down but instead staying under control good nice good getting as many as you can in on this 30 second time period working at your own pace come on let’s go good just a couple more give me 5 4 3 2 1 nice ok so we’re keeping those dumbbells we’re headed to the floor for the next one so we’re either in a high plank or a plank from the knees again depending on your fitness level we’re gonna do tricep kickbacks holding we’re going to split time on each arm so I’m only bending at my elbow I’m keeping the elbow up my core is tight I’m extending use my tricep on the arm that’s up so excit thurr from a upright high plank position or from your knees three two one okay I want you to switch sides you don’t have to move I’m just doing this for the camera all right and back up good squeeze the back of that arm up at the top feel that tricep working nice again like I said today’s all about efficiency core is working and arms are working at the same time let’s get it come on let’s go think about why you’re here think about those goals will motivate you let’s get it going and three two one nice okay we’re up on our feet for the next one we’re going to do a reverse curl palms are facing us plus knee raise so we’re going to alternate knees and the knees up at the same time curling good bring that knee up squeeze your abs and your core as you’re bringing it up keep those palms down on the curl keep the elbows in tucked into your side also important on that curl don’t let your elbows flare out to the side nice good breathe this is a good one when you turn those hands around great one for your forearms then you make sure you’re hitting both bicep heads nice and five four three two one alright we’re going to the ground but we only need one dumbbell for this next one we’re going to get into a side plank position so from a side plank so we’re here do a side plank tricep extension you can either do this mellow or high or you can even come down on your knees if you need to great one for the obliques overall core and of course your tricep nice try to extend it straight up staying under control all these movements I want you to be machine like they all look the same one one rep to the next good breathe and switch sides burn out that arm let’s hit the other one good back up we go guys are doing great keep it up come on fight with me here I’m right here with your burning warm in my gym today come on let’s get it guys let’s get it give me five more seconds four three two one nice okay speaking of triceps we’re going to do a close grip pushup next so we don’t need the dumbbells so either going to be from here and your knees or up on the balls of your feet you’re going to keep your elbows in tuck them in back up yes we are burning those triceps out on this next one nice and control good keep them in close to the body you got to keep that core tight don’t let your butt sink on this one nice come on let’s go let’s get it pushing through pushing through just ten more seconds still more seconds you got it good push and push and pushing three two one last one zero good that’s the end of the round alright today we’re going hard and fast so it’s a short break only 15 seconds you got a little water get it you just want to use it to rest feel free to do so have your dumbbells ready to go we got that V sit dumbbell curl in five four three two one okay let’s hit it we’re sitting back on that 45-degree angle and we’re curling good keep those knees bent keep good posture core tight try to get a nice full range of motion on that curl and in order to do so you really got to lean back because otherwise you don’t have enough room for your arms that go down don’t bounce off the ground trying to avoid that staying under control that’s the name of the game come on guys guys we’re doing great almost there give me five more seconds on this one in three two one nice okay we’re going up into that plank jacks oh that high plank position remember you’re either here jumping in and out or you’re just holding that high plank whichever one it is get there and start moving let’s go come on keeping the pace up hard and fast today hard and fast think about how great you’re gonna feel when this one’s all said and done come on let’s go three core tight abs are down pushing through guys pushing through fight through that burn fucking through it and five four three two one okay good turn around on your back working with tricep extension plus leg raise remember that combo go ahead and start with them both up whether it’s here with your knees Bend and back down good you got it try best to keep your elbows pointed up to the sky it’ll help you only bend at the elbows really isolate those triceps we don’t want your shoulders get involved on this one good I get that back flat you want a big arch nice remember if you have to you bring those knees in up to you you decide which one is right for you today good huh pushing the pace not much longer not much longer on this one what do we got left I got five four three two one nice dumbbells are with you we’re headed up into the clutch curl good posture clutch squeeze back down squeeze back down now that you got the hang of these get right into it don’t break a lollygag in between lollygag where did I get that word problem I my dad all right here we go come on guys doing great feel working feel working keep those shoulders back you’re doing great tell yourself you’re great remember those that think they’re doing great and those that are actually doing great there’s no difference between them right it’s all mental just keep a move and stay positive you got it stay in it stay focused burn those biceps right out think about how good those arms are going to feel when you’re all done in five four three two one keeping the dumbbells we’re going down high plank position one dumbbell up and tricep kickback this is probably the toughest one for me keep those shoulders square of course that tough one is the one that you need the most work on right that’s the weakness we got to work on those weaknesses not avoid them working on them getting better every day waking up getting better just don’t ever take that for granted switch how blessed we are to have the opportunity get up get better every day don’t take it for granted don’t miss out on that opportunity getting better right here getting better you got it come on nice come on give me 5 4 3 2 1 ah nice holding on for that last one what do we got Oh standing back up we got a reverse girl plus knee raise right into it no break right now no break you can break when you’re all done stop when you’re done now I wanna hurt let’s go get that knee up your verse curl palms are down good and if your knees aren’t coming quite as high as mine are that’s okay get come back to this workout you’ll get better every time it’s all about not competing with me being better than me or anybody else but being the best version of yourself getting better let’s get better right here let’s get better right here shoulders are back you got it in five four three two one whoo onto the ground for the next one only one dumbbell needed let’s get in that higher oh sorry side plank position on the side up side plank tricep extension right there remember you neither here wearing drop-through knee if you need to and if you can have your arms can’t handle any more feel free to set the weight down and just use your arm you’d be surprised when you’re 40 how hard that can be you got it good we’re splitting this one so it’s 15 seconds each I’d now much more on this one already gonna go fast going fast think positive right and switch sides good and we’re up same move whoa get it right come on you got it you got stay tough stay tough stay in it remember push yourself because nobody else can or will do it for you come on let’s go come on you got it not much left starting to burn that’s how we know it’s working that’s how we know it’s working nice three two one good we’re back to a Close Grip push up hands shoulder-width apart nice and narrow come in elbows in and press back up nice yes you’re going to get some chest yes you’re going to get some shoulders on this but those elbows in primarily gets the triceps we need to feel free to drop it to your knees but don’t stop moving come on keep a grinding guys keep a grinding what’d you come here for why are you here focus on it good I’m right here with you hurting with you ever rep pushing through you can do it you can do it not much less not much less B five four three two one we got one bonus exercise hit your back grab one dumbbell we’re gonna do weighted crunches we’re gonna burn those ABS out feet come up hold that weight in front of you crunch bring your shoulder blades up off the ground so this last little bit just a burnout just to where yourself I’ll make sure we got those ABS right where they need to be breathe get as many reps in as you can don’t hold back do a little back let’s go give me fifteen more seconds what you got burn them out burn about burn them out come on don’t stop don’t stop go go go go go go breathe five four three two one zero ah feels so good burn so good I should say ah I felt that one if you liked this workout and you’ve been working out with those for a while and you’re starting to see some results I’d encourage you to please go check out our patreon page where you can find out how you can help support our cause to keep these great workouts free for everyone around the globe make sure to give this video a big old thumbs up and hit that subscribe button so you never miss a new workout check-out has fit comm for hundreds of free workouts free meal plans and free complete fitness programs follow us on whatever social media platform you’re on Facebook Twitter snapchat Instagram Pinterest we are there waiting for you and we’d love to connect thank you for giving me the honor and pleasure of working out with you today I’m coach Kozak and I will see you at your next workout