AngieFitnessTV: Kick Fit Kick & Tone

I have now done all of AngieFitnessTV‘s Kick Fit workouts! Kick & Tone is part of Angie’s Kick Fit program. There are 6 workouts in this program: this workout, Kickbox Jam, Box & Sculpt, Box & Burn, Cardio Kickboxing Zone and Kickboxing Intervals. This is a great little series/program. They are all 30 minute workouts that combine cardio kickboxing or boxing with some modality of strength work. And they are all different. They all include a warm up and stretch. Angie packs a lot into these excellent short workouts. She also sells a rotation calendar if you would like to do this series as a 4 week rotation. I purchased that calendar and may do some variation of it for my doubles workouts for a while. I do love these workouts!

This workout was all kicks and strength work. The first part of the workout consists of intervals: 45 seconds of kicks + 15 seconds of cardio. Angie does jumping jacks but she says you can do jumping jacks, low jacks, jog or march in place, your choice. Since this was all kicking, I really wanted to get the most out of my kicks. I wore an 8 pound vest, one pound ankle weights and one pound weighted gloves. There was no punching but since I was so weighted down, I did low impact moves during the 15 seconds of cardio and the gloves (as well as the vest and ankle weights) helped to increase the intensity. I started with low jacks but then changed to high knee pulls, pulling my arms down from overhead. That felt more intense then low jacks. I loved all of the kicking. After the kick-cardio is done, Angie moves into some body weight strength work that incorporates kicking. All of my weighted accoutrements helped to intensify those as well. Then you get your weights and/or barbell for the final strength training segment.

I love, love, love this series of workouts and will be returning to them frequently. They are perfect doubles workouts!

Kick & Tone is 31:16 minutes; 55 second intro; 4 minute warm up and 4 minute stretch. Equipment: fitness mat and barbell. Angie is using a barbell. She says she has 20 pounds of plates on it. The actual barbell looks like the light variety (no more than 5 pounds) so it is between 22 and 25 pounds. I used both a barbell at 25 pounds and dumbbells.

1. One kick each leg + one crescent knee
2. Jumping jacks
3. Repeat #1 on other lead/leg
4. Jumping jacks
5. Front kick + back kick
6. Jumping jacks
7. Repeat #5 but swap legs
8. Jumping jacks
9. Side kick + front kick + back kick
10. Jumping jacks
11. Repeat #9 on other lead
12. Jumping jacks
13. Round house + front kick + back kick
14. Jumping jacks
15. Repeat #13 on other lead
16. Jumping jacks
17. “Swoop” + front kick (swoop is stepping forward with one foot into a lunge, hinge forward and grabbing with both hands as if you are grabbing under someone’s knee to pull it out from under them)
18. Jumping jacks
19. Repeat #17 on other lead
20. Jumping jacks
21. Back kicks
22. Jumping jacks
23. Repeat #21 on other leg
24. Jumping jacks
25. Reverse lunge pulse 3x then bring back leg forward into a front kick
26. Jumping jacks
27. Repeat #25 on other leg
28. Wide plie squat (or sumo squat) marches forward and back
29. Pulse squat 3x + one back kick
30. Repeat #29 on other leg

Strength Training (each exercise is done for one minute):

1. Upright row
2. Squat into overhead press
3. Bicep curls
4. Lay on mat and do chest press
5. Place barbell on hips, lift and lower hips into bridge; changes to 3 pulses at top of each bridge

For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.