[Music] what’s up has four tribe it’s your personal trainer coach Kozak and this is my cardio kickboxing workout now there’s no equipment required for today’s routine but if you want to add some extra resistance feel free to grab on to either a couple of light hand weights or water bottles if you’re ready to go let’s do this [Music] alright let’s get started with our warm-up first one for the day is gonna warm up our posterior chain let’s get a nice wide stance with our toes point is slightly out slight bend in our knees we’re gonna do a split three reach so first let’s go ahead and reach out in front of us if you can reach and touch the floor that’s great back up straight down just a slight bend in those knees hips go back and then we’re gonna reach back between our legs now if you can’t quite touch the floor just do the best you can on the three reaches you should have a slight bend in your knees and you’re driving your hips back on every extension every time you’re bringing those hips back hinging at those hips warming up your glutes hamstrings and lower back getting ready for all this action we have coming up now the purpose of our warm-up today is to get your heart rate up and at the same time get a little extra mobility in and when raise and increase that overall body temperature making sure to breathe here again just a slight bend in those knees one reach out in front one straight down keep that head in line with your spine and then one through the legs finishing up here in five four three two one zero moving on to a straight leg kick and twist arms are out at your side now we’re gonna twist and kick in two opposite side and trying to touch that opposite side toe if you can’t quite do this you can go ahead and just bring that opposite side knee up as you twist you decide which variation is right for you again making sure to breathe this is a great one to loosen up and warm up that spine that spinal mobility as well as your hamstrings glutes shoulders chest a great all-in-one move getting you ready for these kicks and knees that we have coming up as well making sure to move at a warmup pace here we do want to get your heart rate up but at the same time it is just the warmup can’t quite get your legs up as high as I am here or really throughout today’s workout that’s all right we’re gonna encourage you to make it your own keep breathing keep moving here let’s go five four three two one zero okay a little combo move here we’re gonna go side to side butt kick plus arm crossover alternating between kicking your right and left glute at the same time alternating which arm do you have on top on that arm crossover again another combo move here shoulders chest back hamstrings quadriceps I’ll get them loosened up at the same time feeling loose here also a great move to just improve overall mobility call that a little extra credit throughout the warm-up so our last warm-up move take a second here to remind yourself what brought you here today to begin with what’s your goal what’s your motivator staying focused on it throughout today’s workout it’s gonna help you get through to the end all right keeping it going here almost done let’s go five four three two one zero check those arms loose let’s go getting right into it I’m gonna pick up my hand weights you again you decide if you want to use them or just your own body weight it’s totally up to you the first one for today is going to be a triple jab plus triple hop back hands are at your chin we’re in our fighting position we’re gonna go jab jab jab on every time we’re gonna step forward then we’re gonna triple hop back one two three step in jab step in jab step in jab three hops back repeat again when I kind of count any repetitions throughout today’s routine so we’re just getting in as many reps in as you can throughout this time period making sure to bring your hands back to your chin after every punch if you need to adjust any of these for your space or lack thereof feel free to do so good hot hands hot hands quick punches making sure to breathe breathing out on every punch coordinating that front lead step along with that punch then three quick hops back good come on keep it up keep it up how many can you get in this time period hands hot hands let’s do it come on working it together here let’s go five four three two one and zero good moving into a too low too high hands are at your chin we’re gonna squat back weight in our hips low – back up – low – back up – so it’s too low up too high good squatting down with that weight back in your hips extending that punch pointing with your thumb full extension on that punch and then bringing it right back to your chin good weights in the hips making sure to breathe body shot head shot repeat come on again it’s about how many can you get here and don’t worry we’ll be evening out right hand left sides throughout today’s routine go come on get it going get it going then ease you can get here with that right straight come on let’s go let’s go last ten seconds on this one pushing the pace four five four three two one zero hands rate your chin we’re going one two three one two three left hook twisting and me with that back leg one two three knee repeat one two three knee one two three grab them pull them into you and knee one two three repeat good again moving at your own pace throughout today’s routine you’re not competing with me competing with yourself coming back repeating this routine doing a little bit better every time good make sure to use those ABS use your core and every strike shouldn’t just be your arms but instead you’re pivoting getting that core engage using those hips good one two three knee keep it up come on and those ABS engage on every strike how many can you get right here pick that pace up come on as you start to get comfortable with that number system with every individual move start picking your pace up go a little bit better every rep here let’s go five four three two one zero all right hands are up we’re gonna do a combo here we’re gonna go kick check which is a defensive move blocking foot down kick with the opposite kick check block kick kick check kick so that lead leg block kick now again you might not be able to get your kicks as high as I am and that’s okay do the best you can or you can vary how high you bring up those kicks those roundhouse kicks but we want to turn those hips over bring it back return down turn those hips so again not just on the legs but getting those hips involved as well again you don’t have to go high every time you decide what’s the right height for you kick check kick a lot of core engagement on this one come on one into the next year we’re gonna switch it up in five four three two one zero now we’re gonna block with the back leg kick Jack down front leg kick kick check on the back down front leg kick you got to keep it up not about looking pretty here most of you aren’t going to be training for an actual fight with this just giving it everything you got getting a little bit better every workout and on every repetition come on let’s go it’s you versus you you are in competition with yourself and nobody else turning those hips over every time you’ll see I’m not perfect either come on keep it up keep it up how many can you get here a lot of legs going on here feeling good let’s go last ten seconds burn them out has to try let’s go five four three two one zero alright next combo we’re gonna go we’re gonna go full duck down weight back in your hips up block elbow elbow let’s try it again down so it’s like a squat duck lead arm block bring the elbow up elbow strike elbow strike again down lock elbow elbow repeat down lock elbow elbow you form on these elbows it’s a lot like a hook where you’re twisting at those hips we’re pointing that elbow heimo at the point of that elbow so we got defense defense offense offense keep it up hand stay at your chin and return to your chin after every strike come on keep it up keep it up how many can you get tried right here let’s go that weight back in your hips you should keep those hands up don’t let them sink in a little bit better every repetition here come on let’s go last 10 seconds what do you got what do you got four five four three two one zero excellent alright we’re giving our upper body a break moving into our lower body we’re gonna do a lead front kick bring that knee up chamber it point with the ball the foot down now jumping knee looking that knee up and forward you can either do it jumping me or you can just bring that knee up you decide which is right for you alternating between the two but on that knee if you’re doing the jumping version we’re lunging forward bringing those hips forward front kick jumping knee and back front kick jumping knee and back notice I’m keeping my hands up the whole time which is going to be even more of a challenge if you’re holding on to those the light hand weights and again you can vary that height of your strikes depending on your flexibility and your fitness level boom and then just go ahead and walk it back go ahead and chamber that knee point with the ball of the foot and then bring in the crown of that knee up boom good you see I’m not perfect either just all working together getting a little bit better on every repetition knee up front kick let’s go come on keep it up everybody come on here it is right here it’s your time working towards those goals thinking about what do you what its gonna take to accomplish those goals what’s your why how good is it gonna feel when you accomplish that goal it’s all about that discipline day in and day out putting in the work and that’s what you’re doing right here keep it up come on with where yeah has four try don’t stop don’t let up just keep fighting for it right here come on we’re fighting together and it together strike after strike keeping those hands up don’t let them float down here let’s go five four three two one last one zero good alright hands stay up we’re gonna move into a punch-out 50/50 stance and punch enter right at your own head level bringing those hands back to your chin nice full range of motion punches pointing with those thongs so we see I’m getting torque on those punches I’m getting my core involved as well grind it out grind it out hot hands how many can you get pushing yourself here cuz nobody else can or will do it for you keep breathing do not hold your breath what do you got has to be tried move it to yourself right here those shoulders start burning you got to keep on moving learning to love that burn learning to push through it don’t stop when it burns we’re gonna stop when we’re done let’s go let’s go let’s go almost there almost there let’s go five four three two one zero hands stay up we’re gonna go duck wait back in the hips up one two three four big power punch duck one two three four big power puncher wait back in the hips one two three four good repeat one two three pivot boom right into that power punch each punch is gonna leave and load into the next so you’re twisting from side to side getting those hips involved come on let’s go focus on that form focus on not just punching with your arms but using those hips using that core getting it all involved here total body working together come on let’s go let’s go getting a little bit better we have every strike what do you got has four try pull it out later you know hold them back today we’re gonna empty that tank out give it everything we got come on no regrets last ten seconds come on come on come on push that pace big power punch let’s see it three two one zero right into high knees left and right knee up point those toes down reach up pull that opponent into you crunching that core as we bring that knee up as many high knee strikes as you can get here come on let’s go whoo let’s go never said it’d be easy but it will be worth it you got it you got it come on no letting up here put that pedal to the medal pull them in towards you bring that knee up how many can you get four five four three two one zero excellent all right no rest for that lower body we’re gonna alternate front kicks left right bring that knee up chamber it point with the ball of the foot left right when you’re kicking with that back leg make sure you bring it back into that starting position right last good pointing with the ball of your foot every time bringing that knee up first chambering it and then exploding forward snapping with the ball of the foot again you decide what’s appropriate height for your kicks might be higher than mine might be lower than mine you make it work for you either way we’re keeping those hands up do not drop them good if you hone those legs on this one especially after those high knees I’m feeling it too just keep moving here working together folks come on how’s your tribe what do you got put it all out there getting stronger together pushing through that burn let’s go last ten seconds how many can you get let’s go driving together four five four three two one zero hands stay up we’re gonna go block 2 3 repeat block 2 3 all upper body block 2 3 block twist return three twist good making sure to get that core involved on every punch excellent defense block that punch boom boom all poor hips all working together not just in your arms focus on it it’s all about that mind-body connection getting better with every repetition every time you come back repeating this workout you’ll get a little bit better push them through it right here come on would you come here for time to remind yourself come on let’s go one into the next year staying focused making sure to breathe exhale on every punch exhale on every punch come on what do you got what do you got almost through with this one let’s go last ten seconds come on push it push it four five four three two one zero alright next we’re gonna do upper body lower combo we’re going here three two switch kick down in front try it again three two hand back switch your feet kick down in front repeat three to switch kick it down in front again three two switch kick down in front three to switch kick down the front excellent keep it up now that switch is to get that front leg and back and by doing so you’re getting more power into that kick then if you were to just kick with it in front but if the switch is too much for you and feel free to three two kick and return again you decide which variation is appropriate for you whatever you do don’t stop movin don’t stop fighting and keep those hands up don’t want to get knocked in the head here come on one of the next don’t hold your breath breathe on every strike come on you got this you got this it’s you versus you getting a little stronger every strike what do you got traffic let’s go last ten seconds put it out there for five four three two one zero next we’re gonna go drop down three to the body stand up kick so three to the body high kick can’t get that high do the best you can three low kick high boom so we’re getting our hands down taking it to the body and we’re surprising them with the high kick down up yeah excellent keep those hands up throughout playing defense all the while come on one in the nest drop those legs into a squat body kick one into the nest come on hard combo here harder than it looks keep it up keep it up or aiming with that knife edge of the shin on that kick not aiming with our foot on this one and you want that knife edge of your shin good good good keep it up come on last ten seconds how many can you get here four five four three two one zero hands are up right into it we’re gonna go uppercut with that backhand drop your weight in your hips uppercut hook hook dock so load that punch with your legs uppercut hook hook duck uppercut hook look duck again uppercut hook hook duck I met up recover bringing that pinky on it hook twist hook twist weight back on our hips for a squad come on keep it up how many can you get it here mostly upper body on this one a little squat thrown in come on come on come on what do you got proving it to yourself how strong you are right here right now what do you got I want you to exceed your own expectations today stronger than you thought you were capable of more than you thought you were capable of come on we’re almost there push it push it four five four three two one zero excellent all right we’re going all lower body on this one start with your feet together we’re gonna go split Jack jump out back together front kick down split back alternating side front kick hands by your chin throughout spread them right back into the kick again on that front kick we bring that knee up chamber it kick snapping with the balls of your feet one into the next come on you got it staying in tough here stand light on your feet you got neighbors underneath you we don’t want them to hear you if you need to at this point you can go just alternating kicks but preferred method is with the hop you decide which one is going to be right for you at this stage in the workout come on keep those hands up by your chin remember to play defense here split light and back come on keep it up what do you got has to try stay engaged stay focused on that why what brought you here today what is it come on let’s go let’s go four five four three two one and zero hands at your chin we’re gonna go one two duck one two one two duck one two quick as fast as you can once you knock one two again once you duck one two again once you duck one two so you’re basically dropping at the hips going down as fast as you can like you’re dropping the door underneath you once you drop one two good again once you drop excellence all about speed on that drop and on the punches go again how many can you get right here breathe throughout do not hold your breath come on come on come on what do you got here staying focused not about being perfect just about doing the best you can hear come on come on almost on with this one and five four three two one and zero excellent all right we got some kicks coming up next we’re gonna go right kick down in front left kick down in front back to return right kick down left kick down back to return right chick down left kick down and return so on that right kick you’re setting it down in front so now get that left leg in back return and stay up ready defensive position back into it come on let’s go how many can you get here again if you need to vary your height feel free to do so you want to go high you want to go low whatever is right for you here but just keep moving no breaks no giving up come on you’re a fighter not a quitter let’s see it right here one right into the next get in stronger on every kick every kick is getting you it just that much closer to your goals think about it what are you working towards what’s it gonna take to get there staying focused on it right here let’s go on last ten seconds fighting through fighting through it four five four three two one zero next little combo move coming we’re gonna go uppercut to switch kick so it brought lead arm uppercut to switch your feet kick back down again uppercut to switch kick again uppercut to switch kick back uppercut to switch back working out those mental muscles just as much as your physical muscles today that’s on purpose gotta be sharp even when we’re tired come on let’s go let’s go how many can you get here focus in one strike leaving right into the next good make sure to breathe do not hold your breath here folks come on uppercut that lead arm right straight last one here four five four three two one zero switching it up now we’re gonna go uppercut with your right arm and we’re gonna go three hook and kick back leg return uppercut three kick return uppercut three kick return again uppercut three kick return on an uppercut we’re not swinging like this instead loading with those legs getting those legs and hips involved that’s where that momentum that’s where that power comes from one into the next come on keep it up what do you got right here well they hit all out there be sure to breathe whatever you do do not hold your breath keep pushing right here last ten seconds what do you got what do you got what do you made of let’s see it four five four three two one and zero nice all right we’re gonna get some footwork involved in this next one and we’re gonna go one two 90-degree hop one two turn those hips 90-degree hop one two turn those hips one two turn those hips now we’re going the other way one two turn those hips one two turn those hips again it’s just a little hop turn those hips in a 90-degree angle once we get all the way back around reverse it and go that opposite direction so all of those hips light footwork on this one bringing those hands back to your chin after every punch remember bringing those hands back is just as important as the actual punch itself good hot hands hot hands what do you got tribe right here come on let’s prove it to yourself every punch you’re getting a little bit better every punch you’re getting a little bit faster a little bit stronger and a little bit closer to that goal come on nice and light on those feet if you have neighbors underneath you I do not want them to hear you right here right here come on almost there last time around come over and stay up even on the hop and three two one zero next we’re going to get into a low squat position hands are up by our chin we’re holding this isometric low squat and we’re just going uppercuts that’s it right here hands are up keeping them high staying in that low squat position and yes you’re not imagining things we are gonna burn those legs out with this one it’s on purpose fighting through that burn you’re stronger than that burn right here hands back to the chin and uppercut come on that’s it weight back in the hips fighting through it fighting through it it’s all mental come on don’t give in don’t give in you’re stronger than that burn would you come here for let’s do it four five four three two one zero up hands are up I know the legs are burnin mine are too we’re gonna go parry back dodge that punch it two three so it’s parry hands are up to three we’re leaning back roll that shoulder two three so defense dodge that punch two three defensive parry two three again defense to 3x and I come on keeping it up here we don’t have much left don’t stop when it hurts we’re gonna stop it when you’re done come on let’s go I’m feeling it too maybe thousands maybe millions of us at home over feeling that same burn you’re feeling we’re in it together tribe fighting together four five four three one switch it up opposite side now appearing to the opposite side back to the left hook for so parry three four parry three four dodge that punch three forehand stay up dodge that punch three four keep it up dodge it roll that shoulder rolling with that punch three four come on not much left on this one fight him through to the end what do you got tribe what do you got prove it to yourself not to me not to anybody else this is for you right here because you deserve it you’re worth it let’s see it come on four five four three two one zero hands stay up we’re gonna launch plus two lunge to back up so it’s a body shot straight ahead keep it that opposite hand up for a defense stepping out both knees drop to a ninety and then bring that hand back drop to the nine you bring that hand back good you got it come on don’t stop right back punch it in lunging a little total body move here don’t let that opposite arm rest either come on try not to bounce that back knee off the floor stand light it under control good posture let’s go ten seconds on this side how many can you get how many can you get four five four three two one hands up opposite now we’re gonna step with that back leg and we’re going to punch with the one back leg lunge whoo it’s hard to in those legs become jelly mine are too big lunch with the one big lunch with the one you got it big ones one back to the chin back to that ready position so bring that leg all the way back every time both knees drop into that ninety come on this is it in competition with yourself you’re a fighter not a quitter let’s see it right here it’s all about that push persisting until something happens that’s what you’re doing right here right now let’s see it let’s go last 10 seconds almost there almost there 4 5 4 3 2 1 0 excellent all right stick with me we got a six part sequence next we’re gonna go one two three four switch kick down in front kick down in front and return one two three four switch kick down in front kick down in front and return again one two three four switch kick down in front kick down in front you got it come on getting as many as you can right here getting a little bit better every time don’t worry about how pretty it looks just worry about getting it done at this point in time and the workout come on let’s go stand light on those feet right here right here remember it’s not about how bad you want it it’s about how hard you’re willing to work for it and that’s what you’re doing right here right now putting in that work your dreams aren’t gonna become a reality overnight and they’re not gonna happen by wishing gotta put in that work that’s what you’re doing right here come on don’t stop one into the next 1 2 3 4 switch kick it and go one last one here in five four three two one and zero excellent hands are up we’re gonna go 1 2 + shuffle weights in your hips and we’re just doing a punch out 1 2 1 2 those shoulders are burned out mine are feeling it too you got weight in your hips don’t cross your feet and don’t knock them together just keep moving you can’t spell change without being challenged pushing ourselves outside of that comfort zone it’s not even physical anymore it’s all mental come on let’s go right to the very end tribe right to the very end give it everything you got and then some come on in your head it’s in your head come on all about that mental toughness which is what we’re developing right now let’s go last ten seconds what do you got what do you got four five four three two one zero hands are at your chin 50/50 stance we’re gonna pair a side to side as we squat getting that core involved and stay at your chin sitting back weight in our hips getting those obliques fire in here side to side side to side nice and control getting that time under tension and then we’re feeling it here when those legs you tired and they’re burning and they tell you they got nothing left you got to take control you’re in charge not your legs you can’t squat with your legs anymore squat with your heart let’s see it you can do this you can do anything think about how good you’re gonna feel when this workout is all done almost there try come on don’t quit on me don’t quit on yourself let’s go five four three two one zero and and that is it you made it you set those hand weights down I’m feeling it too no movie magic here take a couple of deep breaths and we’re gonna move into a cool-down we can actually move to the floor take your time coming on down now the purpose of the cooldown is allow our heart rates to come down slowly and at the same time we’re going to get a little bit added mobility and stretching in here a lot of quadricep work today so we’re starting with a lying quad stretch I’m going to reach back either grab your foot or your ankle good posture that knee and clothes try not to flare it out we’re just doing a static stretch so we’re just holding and any static stretch we’re getting to about 85 90 percent of what you’re capable of you want to feel a good stretch but you don’t want to feel real pain either nice big deep breaths allowing that heart rate to come down four five four three two one zero all right let’s switch it up now same move opposite side turn it over totally common and begin totally common if you have one side a little tighter than the other don’t let that alarm you I know a lot of time my left is a little tighter than my right that’s why we’re going through the stretches that’s why unilateral moves and unilateral stretches working one side at the top at a time it can be so effective help us to even out any imbalances we may have again big deep breaths here four five four three two one stretch it out we’re coming up onto our back side let’s get those legs out straight in front of us a little combo move here we’re gonna do a seated reach bring those toes back arms up and over big reach if you can reach your toes great if not do the best you can pulling those toes back either way stretching hamstrings glutes hamstring lower back we’re gonna come straight up with the arms straight up and do a scarecrow bring those elbows down stretching out that back and shoulders great mobility move and then back up and over big stretch through the posterior chain and hold three two one arm straight up and good posture as we pull down on those elbows like we have a string attached to a nice and slow up and over keep those knees down don’t allow them to come up so if that means you can’t quite touch your toe that’s okay we’re at here keep those knees down arms up good posture hold down on those elbows let’s go one last I’m arms up and over toes are back feeling those calves hamstrings glutes lower back holding four three two one straight up and down on those elbows good posture alright last one we’re gonna do a butterfly stretch now I want you to bring those feet together and we’re gonna bring them in as close as we can to you may be closer than me and maybe more out here do the best you can it’s a great one for your hips as well as your groin area a lot of work on those kicks today and now we can gently apply pressure down on the legs and this is just a static hold so we’re just holding again 85 90 % what you’re capable of for additional stretch go ahead and bring your upper body forward you decide if that’s right for you or if you’re okay just in the upright position really depends on what it takes for you to get to that eighty ninety percent stretch threshold nice big deep breaths here taking a minute to just be proud of what you’ve achieved today I know I’ve said it before but it bears repeating it’s working out we’re easy everybody be fit but that’s not the case which is why I used to be proud of yourself for showing up pushing it through right to the very end you earned that workout today you earned that completion holding four three two one zero come on up nice and slow man am i dripping wet today it’s a hot one in the gym I’ll be sweating anyway Who am I kidding thank you so much for working out and pushing it through right to the very end with me today we’d ask you please support our mission of keeping these great workouts free you can do so by going and downloading our free app it’s available for both Android and iOS you can also stop by our store pick up some has Big Ear or our diet guide eating for life we’d ask you please follow us on one of your favorite social media channel is and make sure you give this workout a thumb up thank you again so much for joining me today throughout this workout I’m coach Kozak and I’ll see you at your next workout

what’s up has fit tribe it’s your personal trainer coach Kozak and welcome to my cardio kickboxing workout today’s routine uses real kickboxing combinations to help you improve your endurance and strength all while burning a ton of calories along the way but don’t worry there’s no prior experience required if you’d like more information on the number system and techniques that we’re using today feel free to click the link up top in the cart or in the video description below and it’ll send you on over to our tutorial there’s no equipment required for today’s routine but if you want to add some extra resistance feel free to grab either a couple of light hand weights dumbbells or even water bottles will do the trick if you’re ready to go let’s get into it [Music] let’s get started with the warmup first one today is going to be a knee raise plus twist so go ahead and get those arms out till they’re out to your sides parallel to the ground we’re gonna raise up alternating knees and at the same time twisting into that knee this is a great one to warm up and loosen up our thoracic spine shoulders legs like this one because we’re getting a lot in in just one move and the purpose of today’s warm-up is to get your heart rate up a little bit increase your overall body temperature and gain a little bit of mobility along the way this will really prepare you for the work that we have coming up now it’s important that throughout today’s workout and the warm-up that you move at your own pace whatever pace that you feel comfortable with pushing yourself but at the same time customizing this routine for your fitness level making sure to breathe stay in balance you might not be twisting quite as far as I am but make it work for you let’s go five four three two one and zero next we’re going to move into an arm circle Plus hamstring stretch so start with your feet together now put one leg out on that heel keep that leg straight wrap those arms circle those arms around bend down feel that stretching your hamstrings and come up so at the same time making big ol arm circles alternating which leg is out in front of you come up onto that heel with your legs straight we’re gonna feel a stretch in your hamstrings and loosening up those shoulders at the same time a lot of these kicks and moves we’re doing today really gonna test the flexibility of those hamstrings so it’s important that we warm them up before we get into this thing good and again depending on your fitness level and your flexibility level you may be going down way further than I am or you might be about half of the depth that I am but again make it your own and this is just the warmup so yes we are getting your heart rate up a little bit but at the same time gonna at a nice controlled pace nice consistent breathing at five four three two one zero all right last one in the warm-up we’re gonna run in place and at the same time we’re gonna punch out so we’re performing a one-two one-two one-two so your one is your front jab and your two is your back hand so alternating between your left and right arms run it in place stand soft light on the balls of your feet warming up those shoulders and those legs and throughout today’s workout we’re gonna try our best say nice and light on our feet you have neighbors underneath you we do not want them to hear you good three then move on every punch there’s two parts there’s the punch and there’s bringing it back to your chin so make sure to concentrate on both parts of that punch pulling it back with the same intent that you’re actually punching good rotating those hands and pointing with those lead two knuckles and then bring it on back to your chin good good good finishing up with our warm up here in five four three two one zero excellent let’s do it I picked up a couple of two pound dumbbells and I’m gonna use throughout today’s routine but again totally up to you if you just want to go bodyweight or water bottles or even go heavier totally up to you all right so first one hands are up at our chin we’re gonna do a one-two shuffle so one is a lead jab and the two is a right straight so we’re gonna go left jab right straight and then we’re gonna shuffle one two shuffle one two shuffle so side to side and depending on the size of the room that you have you can shuffle more or you can shuffle less but the key is to keep your feet a nice equal distance apart as you shuffle you don’t want to be crossed your feet while you do it but instead staying nice and light on the balls of those feet and going back side to side on every punch we’re returning those punches right back to your chin after every rep so right back in to that defensive position side to side good as you get into it you can pick up the speed a little bit as you feel more comfortable again keep a nice light ground contacts on those feet we’re twisting and we’re using our core with every punch all right let’s do this one four five four three two one zero next we’re going one two knee front kick again one to lead knee back leg front kick and back again one two knee front kick repeat once you bring that knee up point the toe down chamber the knee kick point with the balls of the feet that again so today’s workout really up to you to move at a pace that you feel comfortable with whatever that is that’s faster than I’m going slower than I’m going whatever it is it’s you versus you today defeating that you who couldn’t do it yesterday making sure to breathe whatever you do do not hold your breath short little brass with every strike good and the height of your kick is again totally up to you if you want to do low front kicks that’s cool I want to get them up nice and high that’s cool too keeping this one up four five four three two one and zero we’re moving into three hooks in your fighting position we’re going lead hook drop down weight in your legs body shot hook back up up top so one two three one two three we’re pivoting and rotating at the hips with every hook one weight back in your hips like a squat then back up one two three high low high good engaging those abs in your core on every combo one two three good big power on these hooks give it whatever you got whatever your best looks like give it we’re turning those punches back to your chin after every strike ten more seconds on this one deep moving you got it one two three again one two three last one one two three next we’re gonna move into a one two three four duck one two three four duck so it’s left straight right straight left hook big power punch weight back in your hips and duck one two three four duck one two three po boy duck one two three four duck and that duck is like a squat put that weight back in your hips avoiding that strike moving your head up good posture rotating at your core on every punch side to side excellent work keep it up breathe and move let’s go come on keep it up you got this one for 10 more seconds how many can you get let’s go let’s go and five four three two one zero alright next we’re gonna go me psych it to the opposite side me psychic me sidekick now on that knee we’re crunching in on that side kick we’re pointing out that knife edge of the foot kicking with that leg straight out to the side now the height of that side kick is in the depend on your experience and flexibility level totally okay it’s a low side kick you hit those knees whatever it may be good boom right leg left leg you got it one in the next we’re gonna switch sides here and five four three two one so now let’s go opposite side knee to side kick boom crunch into that knee with those abs feel that nice big ol crunch and then side kick pointing out with that knife edge of the foot good nice total body move OOP and I’ll get lost every once in a while not about being perfect just about putting in the work and that’s what you’re doing right here getting a little bit better with every repetition come on keep it up four five four three two one and zero excellent up next we have a punch kick combination we’re gonna go three which is a left hook two right straight now we’re gonna do a switch with our feet switch which foot is in front now with this back leg we’re gonna kick and then back down in front so it’s three two switch kick down in front again three two switch kick down in front on all these kicks especially the roundhouse kicks so important that you get that pivot in with the hips three two switch kick down in front and the height of that kick again is totally up to you if you want to do a high kick feel free to do so if you want to do a lower kick that’s great too whatever you do just keep moving that’s it again again getting as many of these combinations as you can and this a lot of time period switch kick down in front accent like come on big cloud every time that time the workout we got to start reminding yourself what it is that brought you here today to begin with what motivates you what’s your goal what are we working towards keep that at the forefront of your mind and that’s gonna be the thing that gets you through to the end let’s do it here four five four three two one zero next moving into an elbow strike beater in a 50/50 the equal stance now we’re curling that hand in as we bring that elbow up and we twist side to side engaging our core keep that point of the elbow up and then bring that opposite hand back to your chin really nailing those obliques and your core on this one big power twist inside the side good means that your hand weights down for this one if you need to and then grab onto your shirt collar it’ll help you you’re struggling with form or if it feels a little aqua to you go ahead and grab your own shirt a little hack there to make it feel better whatever you do keep it moving here we go come on let’s go grind it out guys grind it out let’s do it four five four three two one zero little combo move next we’re gonna go in feed your shoulder width apart one two either jump or one two squat you decide which is more appropriate for you I’m gonna do the jump but if you want to keep this workout more low-impact feel free to do a 1/2 squat by sheep moving this one feeder shoulder-width apart nicely even stance for those hands come back to the chin and if you’re doing the jump really absorbing that weight back with the hips every time you don’t want to orbit with your knees but instead you’re sitting back good come on grind it out guys let’s go come on pushing yourself cuz nobody else can or will do it for you every repetition getting just that much closer to your goal let’s hit it for five four three two one zero all right we’re gonna do a hot a low kick high kick let’s start with that back right leg we’re gonna twist her low kick bring it back high kick bring it back now so it’s low back hi low back high and your low and high there might not be much of a difference between but that’s alright every time you come back repeat this workout you will get a little bit better at it now we’re trying our best to pivot with that front lead leg you’re wearing some kind of sticky shoes on a sticky surface like me it gets a little harder but again you’re trying your best to pivot those hips and then bring it back good we’re gonna switch sides and five four three two one alright now we’re gonna do a switch a low high kick switch hello back hi down in front switch low back hi down in front again switch low back high to keep repeating switch low back high nice come on let’s go getting stronger every time right here right here right here right now what you got boom every kick getting a little bit better figuring it out a little more come on what do you got what do you got that’s it in this side four five four three two one zero Ryan actually moving into it one two three four knee knee so it’s left straight right straight left hook power points lead knee back knee one two three four me me repeat one two three four knee knee repeat another total body move on this one can you upper lower body as well as your abs engage come on it’s a tough one keep it moving let’s go I’m gonna can you get focus on that form returning those hands back to your chin shouldn’t be punchy from down here but instead up high playing defense we don’t want to get hit either come on let’s go five four three two-one-zero accent all right max we’re moving in 2 and 1/2 high one too low so 1 2 from the high position wait back in your hips 1 2 low body shots back up 1 too low 1 2 good great way to get your upper and lower body involved in the same move right back and forth between the 2 1 2 at the head 1 2 it the body back up and again we’re bringing those hands back to our chin after every strike all about speed on this one but how fast can you go through that sequence again you’re not competing with me you’re competing with yourself competing with the you who couldn’t do it yesterday but today is gonna get her done let’s go come on big power big speed what do you got right here keep it moving keep it light we’re gonna turn those hands back to your chin good one too high one too low we got 5 4 3 2 1 0 alright moving into a high punch out feet I’ve been that fighting stance hands at your chin we’re gonna punch up above your own head side to side get that core involved and this one is gonna burn out the hood shoulders if they’re not burned already any time you need to set those hand weights down if you’re using them feel free to do so just keep moving again make this routine your own come on let’s go side to side use that core pivot side to side boom up nice and high there it is there it is come on guys come on let’s go let’s go Hester tribe oh yeah what are you fighting for today what are you fighting for today keep it at the front of your mind let’s go 5 4 3 2 1 0 I’m moving into a full jump rope like now the balls my feet nice little circles with my hands but if you want to keep a little impact you can do a jump rope run employees you decide which one’s more appropriate for you trying to get as many ground contacts as we can’t stand light and on those balls of the feet trying your best not to allow your heels to come in contact with the ground whoo-wee I’m feeling it too I hope you are let’s keep grinding together god you’re a fighter not a quitter here’s your chance to prove it right here prove it to yourself not to me my opinion does not matter let’s go let’s go how many can you get here in the next ten seconds burn it out burn it out nice and light don’t forget about the circles with your hands and wrists three two one zero art we’re gonna get down Peter fifty-fifty now we’re going low hooks so in a low isometric squat position now we’re doing some body shots here side to side channel your inner Mike Tyson on this one use that core use your hips return those hands back to your chin with every punch this one is made to burn those legs out so don’t be surprised when it happens when you get out lactic acid kicking in it’s your time to remember that’s just that fuel that your muscles are using as an energy source creates that nerve response you don’t have to listen to it fight through come on it’s tough but you’re tougher five four three two one zero hands are up legs are on fire mine are too we’re going one two three dip in your legs uppercut point with that pinky switch kick down in front again one two three uppercut switch kick down in front repeat one two three dip uppercut switch kick again just keep it going now one into the next no break no quit we’re gonna quit when we’re done we’re not gonna quit when it hurts come on you’re a fighter not a quitter keep reminding yourself let’s go let’s go come on everything you got right here four five four three two one zero nice up next we’re practicing a defensive move we’re gonna go slips side to side and at the same time we’re gonna squat down and then stand back up so weight goes back on our hips when that fighting stance zero lead leg in front and we’re going side to side engaging those obliques and york or side to side slipping avoiding those punches nice defense here keeping your head straight up Panzer that’s your chin weight goes back in your hips as you squat down it is a little bit different of a squat because we do have those feet staggered but try to have your weight evenly distributed between your two legs so we’re working their core that’s what’s really getting those legs so I decide nice tight little slips left or right left or right right here come on fast defense fast defense let’s go ten more seconds how many can you get right here you got it five four three two one zero alright next we’re gonna go one two slip two one two slip come back with that – one two slip – one – slip – hands go back to the chin after that one two then you’re loading that backhand coming back with that – one two slip – one – move out the way come back with that – one – defense right back at it you got it good getting a little bit better on every combination one to slip – one to slip to use those ABS core put that weight back and that back leg load your power in that back leg and then come forward explode through that punch boom nice getting a nice rotation in especially on that slip to engaging that core bringing those hands back to your chin after every punch four five four three two one zero we’re gonna do a little clinch work next we’re gonna start our pointing in the clinch grabbing them out high in the neck we’re gonna go need knee elbow elbow knee knee elbow elbow knee knee elbow elbow three we have a man nice and close to you nice and controlled giving them two knees and then left right elbow that’s it one two three four every time boom practicing those elbows that we were learning earlier you can mix it up don’t always have to start with the same knee or the same elbow mix it up get a little variety on this one alternating between that lower body and your upper body big power come on whatever you do keep moving don’t stop right here boom come on it’s okay if you mess up every once in a while you’ll see I am – doesn’t matter it’s about putting in that work not about being perfect come on fight through guys fight through or yet has to try did it go in here from five four three two one zero my hands are up again we’re going one two duck one two one two wait back in the hips one two one two duck up one two so that duck is nice and quick you’re coming right back up one two down up one two one two down up one two one right into the next let’s go come on let’s go get it going be a fast on that on that duck like you’re dropping weight back in your hips drop that weight back up drop that weight back up good you got it what is it would you bring yourself here for today what made you start this workout what is it what are you working towards what’s it going to take to get there what are you doing every single day to get yourself just that much closer to your goals stay focused on it right here right now this is it this is it come on no quit in you no quit in you four five four three two one zero excellent moving on to a double jab now hands are up that lead hand one one one one I want you to step with that lead foot 1 1 we’re moving forward towards our opponent as they back up 1 1 double jab 1 1 feet keeps a nice distance between them moving those feet together keeping that opposite side hand up for defense yes we are gonna burn out that lead arm with this one it’s on purpose 1 1 stick them with that double jab I think that single jabs coming you hit him with a surprise right there right there come on let’s go 10 more seconds boom put it out there for 5 4 3 2 1 0 alright we have a lower body move next first we’re gonna do a defensive kick check so we’re blocking a kick bring that elbow to your knee both goes back down and then we’re gonna kick with that same leg back down kick check kick back down kick check kick back down try not to slip and the pile of your own sweat and again the height of that kick is totally up to you if you want to go high if you want to go low you want to mix it up feel free to do so so first we’re blocking our opponents kick foot goes back down big power returning with our countering with our own kick check kick back down check kick back down if you can go ahead and vary the height of your kicks good keep it up we’re gonna switch sides here and 5 4 3 2 1 all right now we’re doing with the opposite front leg kick check and now we’re gonna bring that foot back down to the back to the front check foot down the back kick down in front it’s my ticking a couple on this one to get the coordination down check down and back kick down in front good so it’s a little cycle on this one actually it’s easier when you do this one faster and don’t try to do it as slow as I was at the beginning good check boom big power check lock that kick back down good check it like that kick oh good keep it moving don’t stop right here come on grind this one out it’s a tough one coordination skill and hand strength on this one let’s hit it for five four three two one zero moving into a high knee max so we’re alternating high knees another lower body move pulling that opponent in towards us bring that knee up pointing those toes down alternating between your right and your left side come on keep moving keep breathing this one’s really getting your heart rate up but don’t stop come on let’s go what do you got what’d you come here for today whatever it is stay focused on it whether you’re trying to lose weight get in better shape gain some muscle just get better at life relieve some stress I don’t care what it is remind yourself what brought you here today and keep pushing keep moving let’s go come on remember there are hundreds maybe even thousands of us doing the same routine feeling that same burn you’re feeling right now four three two one zero hands are up upper body move next we have one two three overhand right if you’re doing southpaw you can do it with your left side one two three big power overhand right bring your body weight down twisting pivoting it’s a sell-out haymaker puncher we don’t throw it all the time but when we do we make it counter make sure to rotate pivot with that core getting big power behind it and overhand right we’re chopping down with that power aiming with those front two knuckles big power coming down using those hips using that core and it’s that knockout punch right here let’s go let’s go come on let’s give this one for ten more seconds finish it strong finish it strong four five four three two one zero next to move into a one-two uppercut knee one two uppercut with that lead arm dipping down pinky in back leg knee one two uppercut need one to Africa knee keep repeating one two uppercut me any time we throw an uppercut we’re loading with those legs so it’s not a swing like this but instead is drop down get those legs involved and then use that power anytime we perform that uppercut we’re loading with our legs and then finishing we’re not one to just throw in an arm punch but instead you’re really loading those legs finishing with them strong and then hit that knee one two uppercut knee there it is every time come on let’s go keep pushing everybody I’m hurting too I’m not special you’re not special I don’t care what your mama told you well I’ll feeling that same burn come on we’re in it together half a tribe or yeah keep pushing right here right now there is no tomorrow the only this day tomorrow isn’t promised don’t put it off you got goals you got something that you want you deserve go out and get it today that’s what you’re doing right here right now keep it up four five four three two one zero we’re gonna go one two body hook uppercut one two down body hook uppercut here we go one two drop down come up with that uppercut one two body hook uppercut one two body hook uppercut really focus on changing levels getting down there for that body hook and loading that uppercut big power using those legs to finish strong boom excellent one right into the net that’s it come on don’t stop if you need to set those hand weights down feel free to do so whatever you do don’t stop don’t give up this is for you right here come on four five four three two one zero accidently I hope you’re ready we have a killer six move combo coming at you next one two three elbow knee knee again one two three elbow lead knee back knee one two three elbow lead me back knee every time pulling that opponent end you on those knees feeling those ABS contract and crunch we’re rotating a twisting side to side on every single strike not just using our arms but instead we’re really generating that power from our core from our hips our glutes come on keep it up right here once you get that move down pick up the pace it’s all about speed what do you have right here from speed comes power you just focus on that speed power will come it come on we’re turning those hands back to your chin after every strike remembering to play defense we don’t want to get popped upside the head come on keep it up keep it up four five four three two one and zero all right we’re gonna burn out those legs with this next one sit back with the weight in your hips we’re gonna do a duck walk little steps four little steps back sitting down Santa’s nice and as low as you can got to go to your happy place on this one that’s what’s really gonna get that lactic acid going in your legs got a focus on what brought you here today to begin with that burn might be tough but you’re tougher what is it what are you working towards come on getting a little closer every step not giving up you can do this you can do anything nothing can stop you right here what’s your purpose four five four three two one zero who starts those legs out we got one two uppercut uppercut one two uppercut uppercut making sure to load those legs and every uppercut weight goes back in the hips that’s how you’re loading that punch not like this but here down and up one two down and we’re turning those hands back to your chin after every punch once you uppercut uppercut getting a little smoother with every combination one puncher rolls right into the next come on this is it right here everybody this is it we don’t have much left we’re gonna fight right to the end not quitting when it hurts we’re gonna stop when we’re done finish strong right here and five four three two one and zero we’re gonna finish off those legs with this next one hands are at our chance to a great stance front kick with that back leg just as many front kicks as you can get in this a lot of time period bring that knee up chamber it and then kick pointing and driving but that ball of your foot bringing those toes up not keeping with your toes but instead we’re aiming with that ball the football or knuckle of the bottom of your foot get your abs involved on this one we’re splitting time half and half on each leg here it is come on we’re getting close everyone let’s go has four tribe or yeah let’s go five more seconds on this side keep pushing let’s go three two one zero same stance bring that lead leg up kick lead leg up kick lead leg up kick same same move same front kick this is used a lot like a jab Muay Thai it’s called a teep bring that knee up push out keeping those hands up the height of that kick is totally up to you but just keep moving come on stalking about looking pretty at this time it’s just about finishing come on right here what do you got and five four three two one zero all right we’re finishing strong with some upper body one two one two that’s all it is is a one-two punch out get that core involved move those feet with you use those hips keeping those hands and punches at your own face level returning those punches back to your chin come on let’s go grind it out finish everything you got right here everything you got no holding back if you’ve been holding on saving something then this is the time to let it loose right here what do you got make an account today what did you come here for put it all out there everybody this is it I want you to exceed your own expectations today surprise yourself be tougher than you thought you were you can do this and you can do anything let’s go let’s go not about how bad you want it so how hard you’re willing to work for it right here put it out there four five four three two one zero whoo you can set those to the side ah job well done I hope you enjoyed that workout as much as I did we’re gonna move into a light cooldown to allow our heart rates to come down slowly and to also get a little mobility we’re gonna start with the posterior shoulder stretch we’ve been beating those shoulders up here the whole workout time to get a little repair in a little recovery pull that arm across your body the best you can you might not be able to take as far as I am you might be closer to here totally okay make this stretch your own we’re just statically holding this one great for our shoulders chest and back and breathe allowing that heart rate to come down nice and slow let’s switch sides in five four three two one opposite side now shake that on loose and whoo this one’s a little tighter on me and that’s totally common to have one side be a little tighter than the other you should take a second here to be proud of what you’ve achieved so far today if working out we’re easy everybody be fit but they’re not so that’s what makes you so special for showing up putting in the work today and finishing strong but three two one zero all right one more shoulder move working on those rotator cuffs next arms are up we’re gonna do an upright external rotation elbows are at a 90 all around pull back on those hands and then bring them back forward controlled every time you bring them bringing them back get a little more of a stretch as you bring those hands back keeping your upper arms up and parallel to the ground core stays tight and yes if you pushed it your arms are probably burning just on this move alone I know mine are it’s all right that’s how we know it’s working on this last one I want you to pull those hands back and then just hold them there keep pulling those hands back getting a little static stretch in on this one again control your breathing nice big slow deep breaths in and back four three two one zero whoo shake those arms loose let’s move on to a standing quad stretch you can either come on over grab a wall a couch a chair or you can just do this one on your own and balance see what my balance is like at this point of the workout we’re gonna pull that foot back I’m using my opposite arm up but also you could hold on to something try your best not to bring that knee out to the side but instead pulling that heel right back to your glutes and we’re just gonna hold a good static quadricep stretch even more of a challenge if you have a pool of sweat underneath you like I do that’s alright we call that a little extra stability training four three two one zero all right one more let’s hit that opposite side next again you decide if you want to do it on your own and test your balance or if at this point in time the workout you’re good with just holding on to something no shame in either whoo if you’re having trouble balancing it’s a good idea to keep your eyes focused on something find a focal point on the wall or something in front of you and just keep your gaze looking straight ahead at and it’ll help you to maintain that balance four three two one zero all right we’re gonna move into a little yoga inspired move next only move it we’re really doing on the floor today so let’s come on down onto the floor nice and slow we’re gonna come up into a downward dog position come up onto those hands and feet pull those hips back relax at your shoulders and really pull those hips back feeling a stretch throughout your posterior chain and calves hamstrings glutes really pull back and feel that stretch and now let’s transition bring those hips down head up now onto the balls of the feet into an upward facing dog feeling that stretch and your abdomen as well as your hip flexors as you bring those hips to the ground bring that head and chin up again nice big deep breaths again now it’s transition back into that downward facing dog good and on this one you may be more flexible or less flexible than I am you relax less flex we can bring those feet back more if you’re more flexible feel free to bring the feet up totally up to you make it your own alright now let’s drop one more time to that upward facing dog chin up hips down and just take a minute here to relax whatever the rest of the day has for you you can be proud that you cross this one off your list and get it done four five four three two one zero and you made it my friends excellent job that was not easy you can tell I got a pretty good workout along as well thank you so much for joining me today please support our mission of keeping these great workouts free by donating to our patreon page downloading our app or by visiting our store and picking up a t-shirt or my new book stay fit for life make sure to give this video a big thumbs up and subscribe to our youtube channel check out has fit comm where we have hundreds of free workouts just like this one thank you again so much for giving me the honor and privilege of working out with you today I’m coach Kozak and I’ll see you at your next workout

coach Kozak and welcome to my cardio\par kickboxing workout if you’re looking for\par something light and easy today well then\par this workout is in it I’d recommend you\par check out my beginner cardio kickboxing\par workout by clicking the link up top\par however if you’re looking to get your\par butt kicked today then you have come to\par the right place\par today’s workout is a perfect combination\par of cardio kickboxing moves body weight\par cardio exercises and calisthenics\par strength exercises to kick your butt\par into shape there’s no equipment required\par for today’s workout but if you’d like to\par add some extra resistance you can do so\par by holding on to either a couple of\par light hand weights or even water bottles\par would do the trick\par throughout today’s routine I’m going to\par use the legendary boss routines number\par call-out system if you’re not familiar\par with this system go ahead and stick\par around for the tutorial otherwise you\par can go ahead and skip the video ahead\par right to the workout\par [Music]\par you\par [Music]\par the foundation of this system is a basic\par one two three four so once we learn that\par everything just builds and grows upon\par that so let’s go and start with the one\par two three four your hands are up at your\par chin feet are shoulder-width apart and\par for 90% of you right-handed people out\par there your right leg is going to be in\par back same thing with your right hand\par our first punch is going to be a1 which\par is a jab\par so with that front arm go ahead and\par point with your thumb and those lead two\par knuckles as we twist that and rotate\par that on and then pull it back to your\par chin and anytime we perform a punch just\par never with just the arm but instead\par we’re using our hips our core our legs\par are all getting engaged on that punch\par now a2 is going to be a right straight\par which is very similar but just now with\par that back arm same punch go ahead and\par again I’m pivoting I’m using my core my\par legs and I’m returning it back to my\par chin remember that every punch has two\par equal parts first is the actual punch\par itself extension and then you’re\par bringing it back to your chin as fast as\par you can and of course that’s where\par defense comes in three is going to be a\par left hook so this time we’re going to\par pretend like we have a string attached\par from our hand to our knee and our foot\par and we perform that hook it’s all going\par to pivot and twist together so now we\par have one two three one two three\par they’re also important to note that\par every punch loads the next punch so my\par one loads my two which loads my three\par now here comes the four four is a right\par power punch or an overhand right so it’s\par going to look very similar to the two\par but anytime we do a four I really want\par you to get big power behind it you can\par be more of an overhand punch if you\par prefer to do so but really just know\par that anytime we do a four it’s big power\par so again one jab to right straight three\par pivoting left hook and then for big\par power punch\par so there’s your one two three four now\par throughout the course of today’s workout\par we’ll be adding\par uppercuts and\par and kicks and anytime we do so it’s\par important that you perform that move\par with the opposite of the last hand that\par punched so let me explain that too so if\par I said one two three knee we would go\par one two three now opposite of the side\par that just punched neat if I say one two\par three four knee we’re going to go one\par two three four opposite knee so just go\par ahead and finish up that move with the\par opposite side and you know if you mess\par up and you do the same side really not\par that big of a deal okay one last big\par component of this number system this is\par a dynamic system where we’re going to be\par moving throughout you may have done\par other routines we use a stay stationary\par and perform your moves and that’s it but\par if you’ve ever seen her real fight\par before you know that that is not at all\par how it actually works right you’re\par constantly moving so after every number\par I call out you’re going to move and\par shuffle so if I say one you’re\par immediately going to start shuffling and\par moving where it doesn’t matter just\par pretend like you have your opponent in\par front of you and you’re keeping them in\par front of you and while we’re shuffling\par we’re keeping our feet shoulder-width\par apart\par I like to pretend like you have a string\par attached to those feet not going too\par wide and you’re never crossing over so\par it’s never here right but instead small\par little steps keeping that same shoulder\par width stance so throughout today’s\par workout every time I call a number it’s\par one two and then you’re moving one two\par three and then you’re moving there’ll be\par other components of this system that\par will get worked in it’ll feel more\par natural if the first couple minutes of\par this routine you’re like what just he\par just screaming a bunch of numbers you’re\par not sure what’s going on totally natural\par it’s going to take a couple minutes to\par get used to it but after you do you’ll\par see it’s much faster than the jab hook\par jab hook and then you’re trying to\par determine what I said there so it’ll be\par worth the time to invest in learning\par this system all right if you’re ready to\par work I am too let’s go let’s move into a\par light warm\par we’re going to start with an arm\par crossover plus butt kick so we’re going\par to alternate bringing each leg up\par bringing that heel back kicking your own\par glutes and at the same time alternating\par which arm is on top while we open those\par arms up and then cross them over keeping\par your palms down feel that chest stretch\par and then feel that chest contract\par warming up those upper body and leg\par muscles at the same time the point of\par this warm-up is to get your heart rate\par up and at the same time do a little\par extra mobility work making sure to\par breathe we’re not counting any reps just\par move at a nice warm-up pace whatever\par that pace looks like for you you should\par use this time in your warmup to get your\par head right get focused on what it is it\par motivates you and what made you start\par this workout today let’s go and do this\par one four five four three two one zero\par next we’re going to move into a straight\par leg kick plus twist so it’s alright if\par you can’t quite get your legs up quite\par as high as I am right now it’s a great\par one to warm up those legs those\par hamstrings\par before we start kicking here in a minute\par so it’s opposite side hand try your best\par to touch that opposite side toe feel\par that stretch in your hamstrings your\par glutes and in your core on this one and\par again a few more like this that’s\par alright just do the best you can keep\par coming back and you will get a little\par bit better every time again making sure\par to breathe let’s do this one for just\par five four three two one zero\par we’re going to move right into a full\par jump rope so it’s just like a real jump\par rope but without the jump rope so we’re\par staying light and on the balls of our\par feet we have a slight bend in those\par knees keeping\par soft ground touches throughout notice\par I’m also using that same jump rope hand\par motion so I’m still twisting and\par rotating with the wrists and forearms\par get nice and light touches anytime you\par do any jumps I want you to focus on\par being a bouncy ball not a rock so that\par means is you’re returning energy back\par into the ground instead of just boom big\par flat steps actually again making sure to\par breathe getting the heart rate up a\par little bit\par feeling good getting ready for this\par session here last 10 seconds good Stan\par light staying light five four three two\par one zero\par let’s do this you can see I’ve grabbed\par my light hand weights and we are ready\par to go I want you to start by moving\par around you have your hands up at your\par Channing you’re taking those little\par short steps keeping your feet\par shoulder-width apart again we’re just\par moving I want you to visualize that\par opponent in front of you throughout\par today’s workout let’s go one let’s go\par one two three through out one two and\par stay up one two one two again moving\par around after every combo one two one two\par let’s go one two three one two three\par good let’s go one two three let’s go one\par two three four let’s go one one one one\par good let’s go one one one one let’s go\par one two go one two one two one two three\par four pivoting those hips every time one\par two three four good bringing the hands\par back to your chin just as fast as you\par punch one two one two one two three four\par let’s get the legs involved let’s go one\par knee one knee let’s go one knee one\par knee one knee one knee again one knee\par one grab that opponent bring them in one\par knee one knee let’s go one two knee one\par two opposite side knee once you need one\par to me good one to knee bring the knee up\par nice and high point your toes down once\par you need good once you need one two one\par two\par good let’s go one two three four one two\par three four one two three four one two go\par ahead a long one I know one two three\par four one two one two three four one two\par good one two one two hot hands hot hands\par let’s go one knee one knee one knee one\par knee one knee one knee let’s go one two\par knee one two knee once you need one to\par need one two knee go one two three four\par one two three four good one two one two\par one two one two go one one high hands\par woo fast one one fast good one one fast\par one one fast again one one fast good one\par two three four\par alright now we’re going to do just front\par kick so back leg bring that knee up\par chamber it extend point with the tough\par the ball of the foot boom boom bring it\par back and return full range of motion\par late comes all the way back on that\par front kick go ahead and boom pivot right\par into it and twist twist with your abs\par right into that kick it’s a little added\par torque on every kick bring that leg back\par get those hands up by your chin\par throughout good and as many as you can\par keep them cranking five four three two\par one switch sides now opposite so go\par ahead have that opposite side leg in\par front switching your stance bring that\par leg back every time he comes up chamber\par it and then extend if you can’t quite\par kick as high as I am\par that’s alright do the best you can come\par back and you get a little bit better\par every time if you want you can vary your\par height on meet little kicks some high\par kicks you decide what’s right for you\par keep it moving here four five four three\par two one good moving again move it again\par let’s go one two one two one two three\par four one two three four\par alright now we’re going to move into a\par combo Plus shuffle so let’s do a combo\par one two and we’re going to shuffle and\par every time I say another combo shuffle\par adopts the direction 1 2 1 2 3 4 1 2 3 4\par they’re always shuffling right 1 2 1 2\par good 1 2 1 2 1 2 1 2 1 2 3 4 let’s go 3\par 2 3 2 3 2 3 2 good staying light on ball\par to your feet 3 2 3 2 3 2\par again not crossing your legs 3 2 3 2 get\par a nice pivot and twist on that 3 that\par hook 3 2 3 2 alright next we’re going to\par move on to a little cardio move here\par hands are at your chin we’re going to do\par a predator punch and jacks or jumping up\par for it spread those legs and jump back\par so start with the feet together and as\par you jump forward going drop down and\par perform a 1 2 at the same time it’s\par going to burn out but it’s both your\par upper and lower body at the same time\par drop down spread those knees out\par point your toes out just a little bit as\par you jump forward like it got one two at\par the same time go ahead pushing through\par let’s do this one for 10 seconds almost\par there keep going one right 9 – 5 4 3\par to one and set your hand weights down if\par you’re using them for going to the floor\par we’re going to get into a bear plank\par position\par so it’s like you’re on all fours and\par then come up off your knees I want you\par to walk out perform a push-up and then\par walk back if you can’t quite do the full\par pushup\par you can go to your knees and perform it\par from your knees you decide which\par variation is right for you walking\par forward and back and then push up again\par one rep right into the next very little\par rest today we’re going hard and that\par getting a lot of work in in this short\par period of time once you get back nice\par and straight on this one throughout the\par whole move core stays tight good good\par good good do it take this one for just\par ten more seconds ride it out grind it\par out and five four three two one zero\par nice job all right go ahead and pick up\par those hand weights again if you’re using\par them and we’re getting right back into\par shadowboxing so hands are up and we’re\par moving in threes here we go one two one\par two three one two one two one two one\par two using those ABS twisting with your\par core once you one two boom if it every\par time once you one two one two three four\par one two one two let’s go one let’s go\par one one go one one to go one one two one\par one two one two one two let’s go one\par kick one roundhouse kick and bring it\par back rain with your shin one kick one\par kick and back pivoting with that front\par leg one kick one kick and back one kick\par kick back you can decide how high you\par want to kick one kick low kick one kick\par medium kick or high one kick and back\par every time one two three kick one two\par three kick same legging back one two\par three kick one two three kick and back\par one two three kick one two three kick\par and back let’s go one two three four one\par two three four good let’s go one two\par switch kick one two switch your legs\par kick down in front again one two switch\par hit\par one two switch kick down in front one\par two switch kick one two switch kick down\par to throw one two switch kick one two\par switch kick down the front again one two\par switch kick down the front again one two\par switcher kick down in front one two\par three four good one two one two one two\par one two\par let’s go twenty knees now up nice and\par high bringing that opponent to it every\par time six seven eight nine ten\par it’s nice and high every time bring him\par in with that toe down 17 18 19 20 hands\par are up in we’re moving hands are up and\par remove in defense defense defense\par okay 20 he’s going 1 2 3 4 5 6 come on\par let’s go push you guys push it what you\par got let’s go faster faster faster\par what are you holding back for what are\par you saving it put it all out there let’s\par go 5 4 3 2 1 zero hands are up for\par moving hands are up and we’re moving now\par we’re going to add a duck to the end\par which is basically like a squat 1 2 – 1\par – duck let’s go 1 2 hands are up squat\par down and back up once your duck 1 2 duck\par weight back in your hips 12.1 – duck\par keep it moving\par once you duck\par ix 32.3 – doc good 32.3 – doc keep it\par moving\par one two one two good go one two one two\par duck good let’s go one two duck one two\par one two duck one two again once you duck\par one two – duck one two one two three\par duck one two three\par doc let’s go 32.3 – three two nook three\par two again three two duck three two one -\par duck\par one two duck keep it going one two\par doctor one right into the next one three\par dr. Goodwin – duck one nailing that\par someone can you get one – duck come on\par keep moving one two duck\par almost there 12.1 2.3 two one zero okay\par set those hand weights to the side we’re\par going back to the ground high plank\par position for this next one we’re going\par to move into a high plank toe touch so a\par high plank position bring those hips\par back reach and touch opposite side toe\par and then return back to that high plank\par position with your back straight can’t\par quite reach all the way to your toe you\par reach your knee your hip or your\par shoulders you decide which one is right\par for you but don’t give up don’t stop\par moving core stays tight grind it out\par guys grind it out one wrap into the next\par breathe this is it right here focus on\par what brought you here today to begin\par with what’s that goal\par were you working towards think about it\par stay focused on it\par come on keep it going we got this one or\par just five four three two one and zero\par moving into an overhead squat next on\par your feet feet are shoulder width apart\par arms are up palms are facing inward\par weight back in your hips and we’re just\par going to squat feet shoulder-width apart\par you’re going on this one is to keep your\par back\par nice and straight and to keep your arms\par and line with your upper body you want\par to come all the way forward on it you\par don’t want to come out your toes and you\par don’t want to fall back on your heels\par it would be nice and balanced great long\par for your core stability mobility and of\par course your legs and endurance there\par that I’m sure you’re feeling right now\par come on crank them out crank them out\par let’s go how many can you get you got\par ten more second time is right through\par fight through grind them out here four\par five four three two one zero excellent\par let’s pick up those hand weights are you\par using them we’re moving back in the\par shadow boxing hands are out our chin and\par we’re moving we’re side-to-side we’re\par light on our feet\par playing defense playing defense one two\par one two one two three four one two one\par two\par make sure to keep breathing one two one\par two and bring those hands back your chin\par after every punch one two three four\par good let’s go one two one two let’s go\par one kick one kick bring it back let’s go\par one kick one kick bring it back let’s go\par one two switch kick one two switch kick\par down in front one two switch kick one\par two switch get down and throw it one two\par switch kick one two switch kick down in\par front let’s go one two three kick one\par two three back leg now kick one two\par three kick one two three back leg kick\par and back point two three kick one two\par three kick and back one two three kick\par one two three kick and back let’s go one\par two three four switch kick one two three\par four switch kick down in front good job\par again one two three four switch kick\par down in front one two three four switch\par kick one three four switch kick down the\par throne again one two three four switch\par kick down in front let’s go one two\par three front kick\par two three back leg front kick one two\par three front kick one two three\par front kick one two three front kick one\par two three\par front kick again one two three\par front kick again one two three\par front kick let’s go one two three four\par switch front kick one two three four\par switch front kick down in front one two\par three four switch front kick down in\par front again\par one two three four switch front kick\par again one two three four switch front\par kick again one two three four switch\par front kick one more time one two three\par four switcher front kick good now we’re\par gonna move into three cooks we’re gonna\par go high drop down low high again\par high low hi I’m at low I’m squatting\par down body shot and then back up one two\par three one right in the neck keep it\par going\par no pause no break one three hook combo\par after another making sure you’re sitting\par down squatting down with your legs on\par that low hook sit low look boom get that\par body boom take the body back up body\par boom high low high you got it again high\par low high again high Lord\par high again high low high let’s move into\par a high points plus run in place do you\par don’t even move a high pace high pace so\par running hot feet punching up nice and\par high return those hands back to your\par chin after every punch full range of\par motion keep the legs going this one is\par made to get your heart rate up come on\par let’s go we feel it\par remember thousands maybe millions of a\par home feeling the same burn you’re\par feeling right now you’re not alone doing\par it together hasp it tries let’s go come\par on Hatcher try what you got\par what you got put it all out there let’s\par do this one for ten more seconds grind\par it out grind it out in five four three\par two one\par zero you can set those weights down all\par about that lower body now when it’s hot\par forward hot back forward and back stand\par light and then the balls of your feet\par you have a line or anything thing that\par you can use to jump over and back\par sometimes it helps to make sure you’re\par not just jumping straight up and down\par stay light and on those balls of the\par feet fast fast jump forward and back\par forward and back\par you got it pushing the pace come on what\par you got what you got you got it come on\par keep pushing remember you’re a fighter\par not a quitter let’s see it right here\par getting stronger with every jump let’s\par go five four three two one to the floor\par we go high slink position high plank\par bring one arm up and let’s punch\par bring that arm up to your shoulder\par rotate extend that arm out in front of\par you and punch try your best to keep your\par back nice and straight keep it on your\par butt way down\par well yeah way down sinking our way up in\par the air try to get a straight extension\par on that punch it’s hard I know\par keep punching keep moving how many can\par you get right here push that pace push\par that pace keep that core tight we’re\par going to switch sides in five four three\par two one opposite side right into it get\par that opposite side make sure to keep a\par slight bend in the arm that’s on the\par ground core stays tight full extension\par come on let’s go what you got no holding\par back you versus you look in the mirror\par that’s your competition trying to be a\par little bit better than you were\par yesterday right here here it is don’t\par stop don’t hold back\par let’s go four five four three two one\par zero\par excellent\par all right grab those hand weights on the\par way back up again hands are up the chin\par and we’re moving no brakes non-stop\par action today folks keep those feet\par moving keeping shoulder-width apart no\par crossing over let’s go one two one two\par three one two three four one two one two\par you got it you got it hot hands one two\par three four good hot hands one two three\par four boom come on one two three four now\par roll them back one two three four you\par got it one two three four let’s go one\par two one two there’s the one two duck so\par one two duck so one two three four ducks\par nice let’s go one two one two let’s go\par one two three knee one two three knee\par again one two three knee one two three\par me let’s go one two three jumping knee\par one two three jump it knee up you can do\par the jump if you want sup to you one two\par three jumping knee or you can just do a\par normal knee let you decide one three\par three jumping knee bring it up soft\par landing one two three jumping knee two\par three jump good\par again one two three jumping knee one two\par three jump good one two one two one two\par one two one two three four one two three\par four one two duck one two one two duck\par one two one two duck once you once you\par duck one two one two three four one two\par three four one two one two one two one\par two one two three four duck two three\par four\par duck good you set your hand weights down\par we’re going to do an alternating side\par kick hands off of your chin we’re\par winging in one direction side kick back\par down opposite going side to side you\par decide how high or how low you want to\par kick today we’re trying your best keep\par that leg straight and you’re aiming with\par the knife edge knife blade of your foot\par so that’s that outside edge of your foot\par you’re gonna lean in the opposite\par direction that’ll help you get a little\par fuller range of motion on this one side\par to side moving at your own pace but just\par keep moving\par no brakes come on guys I’m right there\par with you\par let’s go grind it out grind it out four\par five four three two one zero\par to the ground we go we can do a push our\par Superman plus push up so down on your\par stomach arms out in front go and bring\par your head up and your legs up extend to\par do a Superman push up back down extend\par your arms out push up on Zack and extend\par right back between the two one of each\par great one for the core lower back chest\par triceps shoulders all getting hit on\par this one and then to make things worse\par you have to perform that dead stop push\par up so you got to perform it from that\par complete bottom position with your upper\par body resting on the ground makes it just\par that much tougher one into the net no\par quitting move oh no quick no you’re a\par fighter non acquitted let’s see it right\par here rep by Rep and everything you got\par four five four three two one zero we’re\par on our feet we’re going to go slip plus\par squats oof hands are at your chin we’re\par performing a slow squat up and down at\par the same time we’re twisting side to\par side or bending side to side and\par slipping so we’re slipping and moving\par out of the way of a punch go and keep\par those hands at your chin throughout\par weight goes back in your hips on that\par squat don’t allow your knees to cave in\par but you want to be flat on your feet\par throughout the move so I decide let’s go\par come on what you got what you got pull\par it all out there guys one right into the\par neck no holding back\par come on feel a little the ABS working so\par I decide for Mike a little oblique\par crunch on every rep practicing that\par defense getting out of the way own it\par might be fast but we’re faster come on\par what you got right here no hold him back\par let’s do this one four five four three\par two one zero your legs aren’t getting a\par break on the next one\par your hands at your chin step back\par reverse lunge bring that knee up down\par opposite side step back reverse lunge\par nice right keep your hands up\par throughout step back on the way up to\par explode bringing that knee up point\par those toes down one right in and action\par whatever you do do not bounce that back\par knee off the ground I’ll make sure to\par come up for that back knee here come on\par what you got let’s go one right into the\par neck use those ads to help bring that\par knee up using those ab muscles not on\par the legs let’s go come on guys this\par might be tough but you’re tougher prove\par it to yourself right here prove it to\par yourself your body might be telling you\par to give up but don’t listen to it got to\par make the mind run the body not the other\par way around right here four five four\par three two one zero nice alright pick\par those hand weights back up for this next\par round hands are up and we’re moving you\par know the drill come on let’s go you’ve\par made it this far don’t slow down yet one\par two one two\par we’re going to stop when we’re done\par we’re not going to stop when it hurts\par one two one two one two three four one\par two three four let’s work in some\par uppercuts now let’s go one uppercut one\par uppercut so you use your legs to wind up\par the point one drop uppercuts with that\par pinky in one uppercut one uppercut again\par one uppercut one uppercut so it’s a\par short range of motion we’re not going to\par go like this one uppercut one\par use those legs one uppercut one uppercut\par you got it let’s go one two uppercut one\par two front arm uppercut one two uppercut\par one two uppercut again one two\par uppercut use those legs every time one\par two uppercut one two uppercut let’s go\par once you want you let’s go one two\par uppercut uppercut\par one two Africa uppercut again once you\par uppercut uppercut\par one two uppercut uppercut again one two\par uppercut uppercut winding with the legs\par every time once you uppercut uppercut\par one two uppercut again – again\par nice let’s go one two three four let’s\par go one two three four dollars\par let’s go one two three four duck go\par ahead keep it moving one two three four\par ducks we’re still got to play defense\par one two one two let’s go one two switch\par kick one two switch kick down in front\par one two switch kick one two switch it\par kick down the front again one two switch\par kick down in front let’s go one two\par three kick one two three kick and back\par again one two three kick and back again\par one two three kick and back one two one\par two one two one two\par hi hands hot hands one two one two good\par now we’re going to do combo + 90 degree\par so in every combo going to a 90 degree\par turn after one to ninety one to 91 291\par 291 291 290 one two three ninety one two\par three so we’re doing switching those\par hips around one two or three ninety or\par to three fast as you can one two three\par four ninety three full mix here going\par both direction\par one two three four ninety eight boom 1 2\par 3 4 90\par good 1 2 3 4 90 boom 1 2 3 4 90\par good one two one two ninety one two one\par two ninety good every time once you want\par to 90\par keep that two-fifths wishin one to 90\par who hits which fast fast one to 90 good\par one to 98 one to 91 2 3 4 90\par 1 2 3 4 90 ah 1 2 3 4 90\par good next we’re going to move on to an\par uppercut punch out of our feet\par shoulder-width apart\par 50/50 neutral since we’re going to use\par those legs\par squat down every time an uppercut up\par gives many uppercuts as you can\par returning those dumbbells back to your\par chin good use those legs go down and\par come up with them and burn those legs\par out at the same time is your arms I’m\par hurting too not alone remember thousands\par millions of us at home feeling that same\par burn or fighting with you come on not\par about being perfect I miss it’s just\par about putting in the steps day after day\par putting in that work to get better to\par achieve those goals you’re doing that\par right here no slowing down come on come\par on come on 5 4 3 2 1 0 you set those\par hand weights down we need a wall for the\par next one bringing into a wall sit\par position feet of shoulder width apart\par lean back on the wall knees at a 90\par beginner version well intermediate\par really\par here’s the harder version leg extension\par alternate one leg at a time extend from\par that knee so now you’re only up and\par supporting yourself from that one leg\par whoo this will burn them out fast I’m\par right there with you guys let’s go do to\par everything you got right here you’ve\par made it this far you’re not going to\par quit now come on I can’t stop so you\par can’t stop in it to the end it’s all\par mental at this point you can do this you\par can do anything let’s go let’s go\par 10 more seconds on this one that’s it\par almost there almost there 5 4 3\par two-one-zero to the ground we go high\par plank position we’re going to go\par opposite elbow to knee secure on that\par crunch as you bring that opposite knee\par in to that core tight touch that\par opposite elbow boom everytime core stays\par tight and engage one right into the next\par you got this come on push it guys push\par that pace make sure to breathe what if\par you do do not hold your breath while\par you’re up here it’ll make things\par miserable on you bring that knee all the\par way up best you can if you have to you\par can switch to your knees on this one to\par try your best to stay up on your feet\par come on come on grind it through guys\par what do you got right here I want you to\par exceed your own expectations to today\par compete with yourself to one and only\par competition get a little bit better\par every time you come back and repeat this\par workout come on come on\par five four three two one zero\par excellent pick those dumbbells up one\par last final time ding-ding-ding here it\par is the last round hands are up and we’re\par moving one two one two one two three\par four one two one two keep it at\par everything you got on this last round\par come on 1 2 3 4 1 2 3 4 1 2 3 knee one\par two three knee one two three knee knee\par one two three knee down knee one two\par three knee knee or two three need knee\par good again one two three knee knee one\par two three knee knee one two three\par knee knee one two three uppercut one two\par three uppercut one two three knee one\par two three me one two one two let’s go\par one two one two fast\par once you want to fast once you want to\par fast good again once you want to fast\par that’s that’s that’s once you want to\par fast good once you want to fast\par come on what do you got what do you got\par once you want to fast good let’s go 20\par knees get it 1 2 3 knees up nice and\par high come on everything you got right\par there come on\par nice full range of motion every time\par come on get them up get them up 5 4 3 2\par 1 zero answer up in one movement 1 2 3 4\par 1 2 3 4 1 2 3 4 1 2 1 2 3 4 1 2 duck 1 2\par 3 4 1 2 up again 1 2 3 4 1 2 look again\par 1 2 3 4 1 2 duck one more time 1 2 3 4\par Jokke good for your side to side punch\par knack beat your shoulder width apart\par we’re punching side to side bring those\par hands back to your chin when you punch\par all the way across it’s a little weight\par back in your hips throughout and just\par feel that core engage on this one\par because those ABS working as you’re\par twisting side to side this one’s all\par about that core your arms are just along\par for the ride\par so those ABS twisting on every punch\par come on let’s get it how many can you\par get top speed top speed let’s go no\par holding back let’s see it right here\par what do you made out of we do you made\par of right here let’s go 10 more seconds\par on this one let’s go let’s go let’s go 5\par 4 3 2 1 zero hands are up we’re going to\par go low kick high kick so with the back\par leg kick low back kick high back low\par kick high kick low high bring it back in\par between your low and your high may look\par a little different than mine and that’s\par okay encourage you to make this your own\par low kick high kick boom lower\par and move low high low high and move\par again low bring it back high bring you\par back in between low high again low high\par nice let’s go switch front kick now\par switch front kick with that front leg\par switch front kick set it down switch\par front kick set it down and move in\par between switch front kick set it down\par again\par switch front kick good switch front kick\par again switch front kick nice again\par switch front kick one more switch front\par kick your hand weights down to the side\par we’re going to the floor moving into a\par ballistic push-up or a jumping push-up\par we’re doing five at a time\par core straight into a from up top or from\par your knees you decide which variation is\par right for you we’re doing five ready set\par go\par one two three four five breathe find\par your best get off the ground in between\par can you two on your knees like this and\par go one two three four five fifty breath\par three two one again one two three four\par five we’re getting close to the end come\par on keep fightin you’re a fighter not a\par quitter let’s see it three two one again\par big power two three four five come on\par come on bike to the end guys like to the\par end don’t stop when it hurts stop when\par you’re done and go one two three four\par five whoo I’m hurting right there with\par you you’re not alone guys you’re not\par alone let’s get this last one three two\par one go\par five four three two one zero\par up on your feet hook up those hand\par weights and let’s go we’re moving we’re\par moving we’re almost there guys\par right through all right we’re here a\par little finisher coming up\par rendu combo plus Burpee one-two Burpee\par one two down Burpee one-two burpees one\par two teams that they really found if you\par need to or you can hold on to it one two\par Burpee it one two down up hands are up\par one two three Burpee one two three now\par this is it right here guys finish strong\par one two three Burpee two three and back\par up one two three Nene Burpee one two\par three knee knee Burpee come on come on\par don’t give up now one two three Nene\par burpees one two three me knees flip you\par down up come on everything you got right\par here one two three knee burpees one two\par three hands are up and we’re moving one\par two three four Burpee big power big\par power come on everything you got right\par here finish strong guys one two one two\par Burpee let’s just go burpees go five\par burpees that’s it for more let’s go\par three more let’s go two more let’s go\par here we go one last one this is it right\par here everybody ha that is you made it\par nice job that kicked my butt – no buts\par about it\par hope you enjoyed this workout we’re\par going to move into a slight little light\par cooldown to give your heart rate a\par chance to come down catch your breath\par and it’s the same time get some mobility\par working hooey\par forgive me here who has I remember what\par my name is so the first move we’re going\par to move into it’s a vinyasa flow little\par yoga inspired move so go ahead and get\par into a downward dog position you’re on\par your hands and feet on the balls of your\par feet drive those hips back relax your\par shoulders also bring your shoulders back\par at the same time we’re going to come\par forward into a high plank lower your\par body slowly and then come up and do an\par upward facing dog\par and you do this from the balls of your\par feet or on the front of your feet you\par decide which is more appropriate for\par that stretcher and then we’re going to\par kick it back into that downward facing\par dog\par so that’s stretch in your posterior\par chain calves hamstrings glutes lower\par back shoulders they all took a beating\par today and let’s come forward high plank\par lower and up and to upward facing dog\par through that stretch nice big deep\par breath and back into that downward\par facing dog really focusing on trying to\par bring your heart rate down on this one\par take a second here to just be proud of\par what you’ve achieved so far today come\par back forward as a high plank lower and\par upward facing dog\par no matter what the rest of your day\par holds for you you can be proud that you\par got this done cross it off your list and\par up one more time into that downward\par facing dog\par feel that stretching the posterior you\par can even walk the legs a little bit here\par to give a little more stretch to one\par side or the other\par all right let’s come forward high plank\par lower upward facing dog and stretch hold\par nice big deep breaths four three two one\par zero\par that’s it let’s go and come up onto your\par feet to the next one slowly don’t want\par you passing out on me and I don’t want\par to pass out either all right so I start\par with a scarecrow so bring those arms up\par overhead now let’s pull down from the\par elbows\par don’t let stretching our back and\par scapula so once we reach the bottom go\par ahead and bend over at her waist stretch\par our posterior reaching for your toes\par putting allow that lumbar to bend and\par then come back up\par katella’s arms straight overhead and\par back into the Scarecrow again this one’s\par really focusing on that posterior change\par took a beating today so the least we can\par do is give it a little restoration or\par mobility work here\par good keep breathing we have focus on\par bringing that heart rate down and just\par move at your own pace on this one not\par other race that’s for sure\par our hard part is all done for the day\par good one last time down and big stretch\par up overhead\par all right most of you’re going to want a\par wall or a chair for this next one you\par can also just do it on your own but\par we’re gonna do a standing quad stretch\par so bring one foot back try to bring that\par foot back to your glute we’re stretching\par that quadricep in front as well as your\par hip flexors again took a big beating\par today though all those kicks and if you\par want to you can also do this one\par standing and balancing on one leg just\par if you want a little extra balance work\par at the same time keep good posture on\par this one now any of these static\par stretches your goal is to stretch it to\par about ninety percent of what you’re\par capable of want to feel good stretch but\par you don’t want to induce pain three two\par one zero all right let’s hit that\par opposite side now again if you want to\par hold on to something\par if not you can work on your balance\par which of course is even harder after a\par kick-butt workout look we just got done\par with you got it again this one’s great\par for those quads as well as your hip\par flexors night nice deep breaths\par nice and slow focus on getting that\par heart rate down hold this one for five\par four three two one zero\par all right one last stretch we’re going\par to stretch that chest and do a chest\par opener so I want you to interlock your\par fingers\par but behind your back on this one you’re\par like those fingers now we’re going to\par pull your arms back the shoulders back\par as you press and push your chest bolt\par forward\par pull those hands back and for a little\par extra stretch on this one you actually\par bend over and pull the hands back do you\par decide which variation is more\par appropriate for you you’re both great\par whichever one you feel more stretch in\par the chest and shoulders on and just hold\par almost there pull apart here four five\par four three two one zero and that’s it my\par friends you made it thank you for\par pushing through right to the very end\par with me if you like this workout and\par you’ve been working out with us for a\par while you’re starting to see some\par results we’ve encouraged you to please\par go check out our patreon page where you\par can find out more about how you can\par support our mission keeping these great\par workouts free please do me a huge favor\par and hit that thumbs up button and\par subscribe to this YouTube channel that\par really helped us keep this great service\par free and it’ll make sure you never miss\par a new workout check out has for calm for\par hundreds of free workouts free meal\par plans and our free complete fitness\par programs whatever social media your\par channel on Facebook Pinterest Twitter\par snapchat what am i miss an Instagram we\par are where you are and we would love to\par connect so please reach out and find us\par again thank you so much for working out\par with us today I’m coach Kozak and we\par will see you at your next workout\par.