AngieFitnessTV: Kick Fit Kickbox Jam / Core + Balance

Kickbox Jam is part of AngeFitnessTV‘s Kick Fit program. This program contains 6 workouts and I plan to do all 6. This morning I did two of the Kick Fit workouts back to back: this workout plus Box & Sculpt. In addition, I’ve also previously done Box & Burn, Cardio Kickboxing Zone and Kickboxing Intervals. Overall 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 is primarily cardio kickboxing but it also includes some core work. The balance portion is doing kicks while holding the stability ball and that is more challenging then it sounds! There is also some balance work when you get on the mat to work your core. Each exercise is done for one minute and this is an entirely low impact workout. I wore my 8 pound weighted vest and one pound weighted gloves. Since I did Box & Sculpt first, I forgot to wear my ankle weights. I normally wear 1 pound ankle weights for low impact kickboxing workouts. I will definitely remember in the future! Between the two workouts I burned 480 calories, “walked” 4195 steps and was even in my peak heart rate zone for 6 minutes of the workout–that 6 minutes was during this workout.

Kickbox Jam is 31:23 minutes; 45 second intro, 4 minute warm up and 3:30 minute stretch. Equipment: weighted gloves. fitness mat and a stability ball.

  1. Singe arm jabs
  2. Back crosses
  3. Jab-cross
  4. Alternating front kicks; add traveling forward and back as you kick
  5. Side kick + tap out with other leg; Angie says the tap out changes to a squat but it doesn’t appear she is actually squatting
  6. Repeat #5 on other leg
  7. Repeat #1-3 on other lead
  8. Back kick + front tap with other foot
  9. Repeat #8 on other leg
  10. Jab-cross-hook-upper; add knee + kick (both with back leg)
  11. Repeat #10 on other lead/side of body
  12. Back kicks all on same leg; changes to 2 back kicks (same leg) + 2 hooks + 2 crosses
  13. Repeat #12 on other side of body
  14. (grab stability ball) Knee raise + front kick (other leg), tap ball to knee when raising it
  15. Repeat #14 but with legs swapped
  16. With legs wide, do stationary taps side to side while swing the ball from side to side
  17. Side kick + tap with a ball rotation/twist
  18. Repeat #17 on other side of body
  19. Round house kicks (all on one leg) (Angie gives you 3 different options for how/where to hold the ball during these kicks)
  20. Repeat #19 on other leg
  21. Ball roll outs (kneel on floor, hands clasped and forearms on ball, keeping spine straight, roll ball out and back in using forearms and core)
  22. Lay on back, hands behind head, ball is between feet, raise and lower legs/ball
  23. Still laying on back, arms/palms on floor beside torso, place heels on ball, legs are straight, raise and lower hips
  24. Alternating bird dog holds with ball under belly
  25. Hips are ball, feet are braced against something, place palms under forehead, elbows out to side and, keeping spine straight, raise and lower torso
  26. Get into straight arm plank with the ball under your shins, roll ball in under you, bringing knees into chest then roll ball back out so legs are straight

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

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