KNOCKOUT HIIT Cardio Full Body Workout | EPIC Endgame Day 25

Knockout HIIT Cardio Full Body Workout is Day 25 in Caroline Girvan‘s EPIC Endgame program. This is one of Caroline’s Sunday workouts. On Sundays she usually does something different from the intense strength workouts she uploads Monday through Saturday. Sundays are usually some form of cardio. I don’t usually bother with her cardio workouts because my main source of cardio is rebounding but I do love kickboxing and this workout looked like a lot of fun. And it was! It is an interval based cardio kickboxing workout. It is not super intense but it did give me some good cardio on my recovery day. If you want to increase the intensity of this workout you can always wear weighted gloves or hold light hand weights. I really enjoyed all of the kicking in this workout. The intervals are short so Caroline never burned me out. According to my FitBit I burned 268 calories (that includes a 5 minute warm up). I followed this up with a relaxing flexibility and mobility workout.

Knockout HIIT Cardio Full Body Workout is 32:52 minutes; 1:35 minute intro, no warm up and 2 minute stretch. Equipment: fitness mat. All of the exercises in this workout are done interval style: 20 seconds of work followed by 10 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

  1. Front jab
  2. Repeat #1 on other side of body
  3. Cross jab
  4. Repeat #3 on other side of body
  5. Jab, cross (step forward as you jab-cross then step back)
  6. Repeat #5 on other side of body
  7. Alternating upper cuts
  8. Repeat #7
  9. Ninja squat into rotational jab (wide, deep squat, as you come out of squat, pivot to side into a lunge while also doing a jab with back arm)
  10. Repeat #9 on other side of body
  11. Rainbow kick (single leg crescent kick)
  12. Repeat #11 on other leg
  13. x2 shuffle to knee drive (2 scissor runs + one knee run)
  14. Repeat #13 on other side of body
  15. Knee drive to kick (one knee + one front kick with same leg)
  16. Repeat #15 on other leg
  17. Lunge to kick (reverse lunge into a front kick)
  18. Repeat #17 on other side of body
  19. Repeat #9 & 10
  20. Single leg side kicks
  21. Repeat #20 on other leg
  22. Drop to kick thru (start standing, place hands on floor so you are in bear pose (hands and toes w/ knees bent and elevated a few inches off floor, kick one leg under body, rotating torso and raising opposite hand off floor, return to bear pose and stand)
  23. Repeat #22 on other side of body
  24. Sprawl to alternating kick (place hands on floor, jump feet back to plank, jump feet back into hands, stand and do one front kick each leg)
  25. Repeat #9 & 10
  26. Sprawl to alternating ninja squat (start in wide deep squat facing one side, place hands on floor and jump feet back to plank, when you jump feet back in, land in wide deep squat facing in the other direction)
  27. Repeat #26
  28. Single arm hook punch
  29. Repeat #28 on other arm
  30. One upper cut + one hook punch (opposite arm)
  31. Repeat #30 on other side of body
  32. Forward speed bag (shuffle feet while doing a high speed bag, hands circle forward)
  33. Repeat #32
  34. High knee run
  35. Repeat #34
  36. Repeat #9 & 10
  37. Reverse speed bag (repeat #32 but hands circle backward)
  38. Repeat #37
  39. Alternating front jabs
  40. Repeat #39
  41. Sit ups (lay on mat, knees bent and feet on mat, hands behind head)
  42. Repeat #41
  43. Sit up to rotational punch (lay on mat, knees bent and feet on mat, sit up and at top of sit up do one cross punch with each arm)
  44. Repeat #43
  45. Repeat #9 & 10
  46. Side knee lift to extension (raise knee and hold briefly before doing a side kick)
  47. Repeat #46 on other leg
  48. Mountain climbers
  49. Repeat #48

30 second rest

Finisher:

  1. Jab-cross-jab 20x
  2. Repeat #1 on other side of body
  3. Repeat #1 & 2
  4. Alternating front jabs 20x

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

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