Kickboxing Intervals is part of AngieFitnessTV‘s Kick Fit Series. I just keep finding amazing workouts that Angie creates! Another treasure trove of workouts for me! Now I have to check out all of the workouts in her Kick Fit Series! I did Kickboxing Intervals as my doubles workout today (second workout of the day, done in the afternoon) and I loved it. This workout is set up in 3 parts. For the first part you alternate kickboxing combos with step intervals. Each exercise is done for one minute. The next is weighted boxing to work your upper body. The final part is weighted kick drills wearing ankle weights. This is a low impact workout and like all of Angie’s low impact workouts, I did things to increase the intensity. I wore an 8 pound weighted vest, 1 pound weighted gloves and 1 pound ankle weights for the first 2 segments. I also had my step at 8 inches. I will raise it even higher to 10 inches the next time I do this workout. For the final segment I removed everything and swapped out my 1 pound ankle weights for 2 pound ankle weights. According to my FitBit I burned 224 calories and I was in my cardio zone 74% of the workout. Even better, it was fun! What a perfect doubles workout! I will definitely be returning to this workout.
**07/21/20 Update: I love this workout. I returned to it today. I raised my step to 10 inches for the first segment. For the 3rd segment, I left my vest and weighted gloves on and used 3 pound ankle weights. I definitely felt like I was working harder. My FitBit didn’t see much of a difference though, which is kind of weird. I burned 231 calories and was in my cardio zone 74% of the workout. Basically identical to the first time. I did feel like I was working harder though.***
Kickboxing Intervals is 32:56 minutes; 1 minute intro, 3:45 minute warm up and 4 minute stretch. Equipment: step bench at 6 or 8 inches (or 10 inches), weighted gloves, ankle weights, chair and light hand weights (Angie is using 3 pound hand weights). I also wore a weighted vest. The step is set up vertically with space beside it for the kickboxing intervals.
Some notes about the kickboxing combos. What is listed below are the complete combos but some of them Angie teaches in layers. Also, you get little pop ups in the corner of the screen listing the moves you are doing. The kickboxing combos are repeated on the other side of the body and the pop up does not appear when it is repeated. Also, as noted above, there are 3 segments to this workout. Between segments the equipment is swapped/put away. But this not done in real time so you will need to pause the workout to put away your step, get your chair and put on ankle weights. Angie tells you to do it then edits out actually doing it.
- 2 jabs + 2 crosses + 3 upper cuts + 2 back knees + one front kick
- Step tap on step bench
- Repeat #1 on other lead
- Repeat #2 on other side of bench
- 2 hooks + 3 fast upper cuts + 2 side kicks
- Step knee raise on step bench
- Repeat #5 on other lead
- Repeat #6 raising other knee
- 2 jabs + 2 crosses + 2 hooks + step front kick + step side kick
- Curb walk on step (curb walking=facing small side of step, place one foot on step to step over step length-wise then step over step again walking backwards back to start)
- Repeat #9 on other lead
- Repeat #10 on other side of step
- (grab light DBs) Alternating front jabs
- Alternating upper cuts
- Alternating hook punches
- Alternating cross punches
- 4 front jabs + 4 cross punches + 4 upper cuts + 4 hooks
Put step bench and light hand weights away. Get chair and put on ankle weights. You are holding onto the chair back for balance during these exercises. Each exercise is done for one minute on each legs before moving on to the next exercise.
- Knee raise into front kick
- Side kick
- Curtsy lunge/squat pulse 3x the raise bent leg out to to side and tap hand to heel