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hey guys it's Kelly from Fitness

lynda.com today I have a cardio

kickboxing workout for you

we're gonna start off with a light

cardio warm up and then move directly

into those kickboxing intervals and

groups of two we're gonna finish up with

a cool down and stretch

you're not need any equipment for this

so let's go ahead and get started

for warmup cardio we're doing these

light exercises for roughly 25 seconds

apiece see that the feet moving can

start off nice and light warm-up

gradually make sure you're taking deep

breaths

your body's nice and relaxed alright now

stepping back and forth when you swing

your arms and warming up this range of

motion

[Music]

next up we're gonna do toe touch kicks

move those legs a little bit should just

kick out as high as you can manage about

losing your balance or pulling any

muscles well five seconds left we'll

switch to fly jacks here we go so just

look at very good at jumping jack but

your hands are coming together in the

fire remember to breathe keep your belly

pulled in pick up the speed as you get

towards that know that interval now

jumping jacks same thing pull your head

three seconds we're gonna pan our feet

do just a basic torso twist so right

here knee is slightly bent just like

this lock your hips into place and try

to keep the movement all through your

torso

all right last warm-up exercise it's

going to be lateral jumps so like the

first movement but you're putting a

little power into it this time it's in a

jump back and forth it doesn't have to

be too hard yet try to pick up the

distance you're jumping and your speed

by the time we're going all right keep

those feet moving we'll go right into

our kickboxing workout for our

kickboxing interval so we're doing 50

seconds on 10 seconds rest and then 50

seconds again so either we'll be doing a

whole different exercise entirely or

will be doing the exercise on the

opposite side of the body so our first

one is going to be a jab without leading

the like the hand of the leading foot

cross and then kick on that rear leg

okay

jab cross kick remember 50 seconds on 10

seconds off start up in just a few

seconds here we go jab cross kick you

can move as slow or fast as you want you

pick up the pace as you get comfortable

with it make sure you're exhaling you

don't be holding your breath

turn your shoulders with that cost punch

to 1 alright keep your feet moving we're

never still ok repeating that same thing

on the opposite side of the body

jab cross and the kick at the rear leg -

blonde here we go

jab cross kick jab cross kick it's about

halfway

10 seconds 3 2 1

right remember whenever still keep your

feet moving we'll get ready for that

next group

our next kickboxing combo is going to be

an uppercut uppercut on that rear arm

fun hook via hook and a knee so uppercut

uppercut hook hook knee alright keep

your feet moving starting just a second

two one here we go uppercut uppercut

hook hook knee just keep it going on

that same side

keep your motions quick and your core

contracted

but whatever speed you need to to the

other side

number two rear uppercuts to Luke's and

any make you ready here we go

uppercut uppercut front hook back knee

uppercut uppercut front knee there you

go fifteen seconds left

all right nice job get ready to the next

group our next animal it's going to be

two of your knees plus three uppercuts

okay I'm going to do that on each side

of the body

you ready start in just a couple of

seconds and here we go so two rear knees

three uppercuts alternate which hand is

starting to do the punching each time so

you're mixing up every around just

because there's an odd number

I make sure that level things out three

seconds left

take that quick break

don't get too comfortable do it on the

opposite side of the body two one here

we go one two one two three

we're weird upper upper upper

there's half way keep it going

breathe 15 seconds

five go alright copy drink of water if

you need to

otherwise we'll go right back into the

next day

you

here's what we have coming up next two

jabs and two elbows all right so really

put that whole body into that twist your

hips a bit twist your knees to go in the

direction that you're swinging that

elbow ready two jobs two elbows here we

go jab jab elbow elbow keep your knees

soft find your breathing pattern let's

good exhale when you're really exerting

bringing the ball back you fifteen

seconds left

get ready for the next side

two jabs two elbows on the opposite side

three two one there you go jab jab elbow

elbow jab jab elbow elbow

fifteen seconds

five three two one all right keep your

feet moving

let's take a quick break if you need to

our last combination of kickboxing

cardio it's going to be two uppercuts

two hooks in this dance which so two

uppercuts two hooks pop across to the

Please choose the correct answer for each question below: