BodyFit by Amy: 02: Box & Walk Workout | 32 Mins Walking Cardio + Kickboxing at Home (NO EQUIPMENT)

Box & Walk Workout is a fun low impact cardio kickboxing workout from BodyFit by Amy. This is an extremely doable cardio routine for any fitness level since Amy shows easier versions of every move. I did the most advanced version of each move (still low impact) and wore 2 pound weighted gloves and I worked up a sweat. The intensity builds as the workout progresses. You start with just punches then as you get further into the workout Amy introduces the kicks.  According to my Apple Watch I burned 220 calories. I used this as a recovery day workout and followed it up with some foam rolling and a deep stretch.

There is a timer in the upper right hand corner of the screen counting down the workout time. After 20 seconds of the warm up, the words “Circuit One” appear however, it seems like the warm up is actually about 4:30 minutes since the punches don’t actually start until 5 minutes in. I went ahead an still broke it down, but as you can see, #1-11 are more warm up type moves.

Box & Walk Workout is 32:45 minutes; 20 second warm up and one minute stretch. Amy uses no equipment but I wore 2 pound weighted gloves.

1. Step tap march in place
2. March in place
3. Partial squats with shoulder circles
4. Stand with legs wide and do alternating shift taps, alternate sweeping one arm from side to front
5. Partial squat and as you raise out of squat do a single arm reach overhead, alternate arms
6. Round forward with arms out to sides into bent knee forward fold then round back up
7. Legs are wide w/ toes turned out, hands are on thighs, alternate pressing one shoulder down in front of you
8. Standing cat/cow (legs are closer together, hands on thighs, round and arch spine)
9. Step one leg back into wide split stance while raising both arms overhead, alternate legs, bringing heel down to stretch calves
10. Alternating crescent knees
11. One crescent knee + one squat, alternate legs when doing crescent knee
12. March in place
13. March forward 4 steps and backward 4 steps
14. March forward 4 steps with the 4th step being a knee raise with a single arm front punch, march backward 4 steps with the 4th step being a knee raise with the opposite leg and a punch with the opposite arm
15. Alternating front punches
16. Repeat #14 & 15
17. Double time alternating front punches
18. Repeat #16 & 17
19. Side to side steps
20. 2 lateral steps to the side + one single arm side punch
21. Repeat #19
22. V steps forward and back with alternating front punches
23. 2 alternating front punches + one squat
24. Repeat #22
25. Repeat #19 & 20
26. Repeat #22
27. 25 second water break
28. Alternating toe taps
29. One squat + one knee raise, alternate legs
30. One squat + one front kick, alternate legs
31. Alternating wide leg shift taps with alternating upper cuts
32. Wide leg alternating step taps with alternating upper cuts moving forward 4 steps then march back to start
33. March in place with upper cut arms except arms remain close to sides
34. Repeat #31
35. Wide leg alternating step taps with alternating upper cuts moving forward 4 steps then low impact jacks moving backwards
36. Low impact jacks in place
37. Repeat #29 & 30
38. Alternating low front kicks
39. Alternating full front kicks
40. Repeat #31 & 32
41. Repeat #35
42. Repeat #31
43. Repeat #33; changes to knee raises while extending arms overhead with close upper cuts
44. Repeat #32
45. Repeat #35 & 36
46. Repeat #29 & 30
47. 30 second water break
48. Step to side then slide other foot to meet the other; add single arm speed bags to side when step sliding
49. 2 side steps with single arm speed back to side
50. Slide step + 2 marches
51. Step side to side speed skater style
52. Tap one leg out to side then lift other bent leg to side (prep for side kicks)
53. Tap one leg out to side + side kick with other leg
54. Step squat out to one side + side kick with other leg
55. Repeat #53 faster with added punches
56. Face the side and do front punch + cross punch with other arm
57. Front punch + cross punch + front punch + knee raise
58. Alternating knee raises
59. Repeat #52-57 on other side of body
60. Repeat #58
61. March in place; add speed bag arms
62. 3 steps to side with single arm speed bag + one cross punch
63. Alternating front punches
64. Alternating upper cuts
65. March in place with shoulder rolls
66. Arm circles with taps to the front

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