Very Basic Kickboxing Cardio is exactly what the title indicates. A cardio kickboxing workout with basic punch and kick combos. Nothing complicated. This workout is entirely low impact. The workout as a whole is made up of 2 punch/kick combos. Angie builds each one in layers. You do each combo on both sides of the body. The combos contain all of your basic punches plus a few more unusual but doable punch/blocks. You also do front kicks, knee raises and back kicks. In addition to the combos, you will do deep squats (touching fingers to floor) between the combos and, after completing both combos, the workout ends with punching drills. First front punches then upper cuts and finally hooks.
Although this is part of AngieFitnessTV‘s Fit Over 40 program, it is unlike the other workouts in this program I have done so far. The other workouts were clearly made for the program. The other workouts have dedicated warm ups and stretches and the same warm up/stretch is used all week (it’s a 4 week program). This workout was actually taken from one of her live workout that is an hour long. Angie took the first 30 minutes of that workout (including the warm up) and used it for Day 21, but she did use one of the dedicated Fit Over 40 cool down/stretches.
If you have done other kickboxing workouts and find the kick/punch combos are done too fast, do not despair! That is not the case in this workout. Angie does everything in a controlled manner. No fast or rapid punch combos. However, that does lower the intensity. Trainers do kicks and punches fast in order to make a workout more intense. So I had to use other means to increase the intensity of this workout. I wore an 8 pound weighted vest, one pound ankle weights and one pound weighted gloves. Even with the extras, I found this to be a steady state cardio workout. I used one of Angie’s 15 Minutes to Fit workouts: Quick Kickboxing Workout (which is actually 21 minutes long) to get a 56 minute kickboxing workout. The 15 Minutes to Fit workout was more intense than this one. Angie punched and kicked faster in that workout (though still not as fast as other trainers). Between the two workouts I burned 428 calories, “walked” 5433 steps and was in my cardio zone for 40 minutes. Looking at the graph on my FitBit, It shows that the first 35 minutes (this workout) I was in the low to middle cardio range, sometimes dipping down into my fat burning zone. But the last 20 minutes? Solid cardio and that graph also shows that it was a higher level of cardio than this workout. The graph is just a reflection of where my heart rate was at different stages of my workout.
Very Basic Kickboxing Cardio is 35:09; 5 minute warm up and 5 minute stretch. Equipment: weighted gloves. I also wore an 8 pound weighted vest, one pound ankle weights and one pound weighted gloves. This workout is the “Day 21” workout in Angie’s Fit Over 40 workout program. There is a link below the YouTube workout that leads to a webpage about this 30 day plan. The plan itself costs $19.99 but the Fit Over 40 Workouts themselves are free on YouTube.