Hi there. I'm Kimberly Spring
and welcome to absolute kickboxing with combat intervals.
This is one of my favorite workouts
so I hope you're ready to get warmed up because we certainly are.
I've got Tamara with me
and I've got Miss Dana, I'm sure you know her.
We're going to get straight into it.
So, first things first,
let's start with a step touch right left. To the right and the left,
just let the arms float for now, focus on the lower body.
I want you to get down just a little bit lower.
Bend the knees, slight hinge forward in the hips.
There you go.
Beautiful, big steps. Now, reach and pull with the arms, reach and pull.
I want you to think about this pull. Don't just throw the arms forward and back.
No, no,
I want you to squeeze shoulder blades together. Come on,
keep the reach and pull, but bring those arms up parallel to the ground.
There you go. Lead with the elbows, get the elbows back behind you.
Squeeze shoulder
blades
together so we can get some blood flowing not only
up to the shoulders but up to the upper back.
Going to ask for some work there.
Reach up, pull it down, up. As you pull it down, your feet come together.
Can I get a little drop to the hips?
Just a little squat right there. Come on.
Drop.
There you go. Four more. Here it's four and three. Reach and pull forward back.
Beautiful.
Lift the arms.
Now, reach overhead. Pull down, drop it down.
There you go a little bit down.
Nice.
Hold the arms down. Ready position now,
fingertips to the cheek, thumbs to the jaw. Your feet are still moving.
Wide toe taps now, tap it,
nice. Rotate right here, right here. Go to rotation. Make sure the hip goes with you,
rotate.
Nice. Keep that core engaged the entire workout for me, promise?
Keep the shoulders relaxed, elbows in.
Take it down to a little bob and weave right now.
There you go.
Beautiful.
Get low. Get low. Use your legs.
Heart rate should be climbing. How are you feeling, ladies?
Yes.
Stay strong. Give me a knee strike, left knee up, knee,
reach and pull.
I want that left knee coming to the right elbow. As you pull,
rotate through the rib cage reach and pull.
Rotate.
Good. If you do this with good form and technique,
your core is going to get a heck of a workout,
but we'll throw a little bonus in anyway.
Give me four more here. It's four.
We got to wake that left hip up now, are you ready?
All we're going to do is chamber crescent. Bring that hip around,
draw a semi-
circle with the knee
just like that. Four more here. It's four
and three.
Last two.
Open that hip up, shin block on the left,
elbow and knee come together on the side of the body. You're creating a wall.
The bonus, hip goes up,
rib cage comes down.
If you've done kickboxing with me before, you know
I'm big on this one. Four more right here.
Give me four, up.
I love that bonus oblique crunch.
Straight leg
lit. Lift it up.
Really wake the hip up. Now we're focusing abductor gluteus
medius. Hands between you and your target. Always keep that in mind.
Beautiful,
back to the shin block
right here
Back to hip is open, oblique crunch.
Four in a row, tempo, tempo.
Four, three, step touch left and hold, shake it out a bit.
Reach forward pull back right here, reach forward pull back.
Pick your arms up, bring them up, parallel,
reach overhead, pull down right here.
Hold down, ready position this time.
Keep it down.
There you go. Rotate.
Give me
four more, core engaged. Rotate your hips.
Now take you to a bob and weave, drop it
right there. Come on.
Yeah, legs, legs
are working now.
I need a right knee strike. Pull it across, reach pull,
right knee to the left elbow. Come on.
Get the rotation right through the core.
There you go. Come on. Stay strong.
I need four more. Come on reach and pull, bam,
strike there.
Stay strong,
open chamber, the crescent. Hip opens up, create that little semi-
circle.
Hands are just off ready position. Let's focus on the hip opening,
up.
Nice job. Two more,
open that hip up, shin block right side.
There you go.
Good, good. Remember your bonus,
hip up, rib cage down, oblique crunch.
Do we want to work our obliques?
Waistline, baby, absolutely.
Absolutely no pun intended, I'm sure.
There you go. There you go.
I just want a straight leg lift right here. Abduct.
Why do I want to focus on these muscles?
Because when we get to the roundhouse in the workout,
these are the muscles I want you to use.
Abductor gluteus medius. Strong,
back to the shin
block, shin block up.
Good, two more just like that.
I need four in a row, tempo right here, go.
Step touch right and hold.
Now show me how you dip it down. Get low, get low.
Beautiful.
Those feet are going to come a little wider. Show me a body well, right here.
Let's drop it, elbow
to opposite.
I want you to pretend there is a strike coming right at your torso.
You got to roll the body to block that strike. Block it with a strong arm.
I need four more brightly here. It's four,
three,
two.
Pick it up tall, torso rotation right through the hip.
Nice, nice,
beautiful job.
Bob and weave right here.
Nice.
Here's the thing, bob and weave, down and up. That's the bob.
The weave is a side to side.
I'm going to ask you to take the bob away,
just weave side to side, side, side,
also known as a slip. Hands are going to be between you and the target.
So shift them side, side, left, right. Look to the left,
right.
OK.
Here's eight, seven. Stay
long through the core,
center right here. Center just rotate
beautiful job.
Here's four, three, drop the hands to the thigh, round down spinal stretch, round up.
Do that one more time. Now, I don't know about you,
but I think we're feeling warmed up.
So let's get busy to the workout, shall we?
March it out right here.
All right. It's time to get busy with our cardio kickboxing workout.
So jump in easy march, we're going to take it from an easy march
up to a boxer shuffle. Let's go, pick it up.
What I need you to remember from this point on any time
you're up on the balls of your feet with boxer shuffle,
the floor is made of glass.
That means I need you to be light on your feet no matter what.
Don't drive down too hard. Arms up overhead right here.
Now,
remember your hands are always between you and
your opponent right? We�re going to start with an opponent
on the right side so bring the hands down to the right, shift the weight right.
Good.
I need four more here, four and three.
Switch to the left side,
shift that weight to the left, hands between you and your opponent.
That's it.
Come on, here's four and three. Now switch to the right side, add a jab right.
Every jab from the shoulder 95% extension. Come on.
Here's four and three, two, switch it up to the left side.
Go, keep the core engaged, stay connected the entire time.
Here's four more.
Switch it up, four and four, right here. It's four and three
and switch it up here. Punch every punch from the shoulder. Come on,
two and two. Let's go, two and two. It's two,
and switch it up, two. Switch it up,
one more to the left side.
Now take it to the right and hold it. I want you to plant your feet down.
Now focus on the upper body.
Punch from the shoulder,
pull back from the outer upper back, punch is nice and slow, you got plenty of time.
We're going to recoil.
There you go. Stay slow. Show me a jab and a cross.
Jab,
cross.
Make sure on that cross, you're pivoting
through the hit.
Two of each. Stay slow, right here. So jab, jab
and cross.
Again, jab, jab,
strong upper body, come on, jab
and cross.
A little change. I want four tempo jabs, go, four, three, still two crosses though.
Again,
four, three, two, one,
and again,
it's four, three, two, go, cross,
cross, beautiful.
Make that a right speedbag. Arm goes up, four, three, two, and a cross for two.
The next change
will come on the two crosses.
I will only be meeting one of those crosses
and the other one will come forward in a jab. Are you ready? Next time, here we go.
Speedbag.
Cross, jab
to the front, jab,
and again, speedbag,
and a cross jab, do it again.
Cross jab.
Perfect, one more.
Now, stay to the front jab right left. Here we go.
Pick it up, tempo,
slow it down,
pick it up, tempo.
Now, hook it two times.
Jumping jack, hook right left again.
Jumping jack, to the right side, left side. Let's jab left. Hold left,
beautiful. Let's do everything on the same side.
On the left side. Jab, jab.
Let's take it a jab, cross, slow, jab
cross. I need two of each now. Stay slow
and two, cross.
That's it.
Build it up
two more just like that,
strong upper body.
There you go. Come on.
Yeah,
I need four, tempo jabs, go,
two crosses. Hit it
and again.
You've got
it,
two more just like that. Give me four, three, two. Go cross.
You know where the jabs go. They go away. I need a speedbag. Pick it up, up, up overhead.
Now cross for two
again.
Speed bag. Three crosses two.
There you go. Do it again. You know what's coming next.
It's one cross, one jab to the front
next time around,
speedbag. It's up, cross and jab to the front,
and again. Speedbag
and a cross, jab two more times.
There we go. Come on.
Stay to the front. Jab, jab left, right. Pick it up, tempo.
Slow down,
tempo.
Hook, hook. Give me two jacks here,
hook it left and right. Get ready to go on the right side. Jacks,
right side. Speedbag back up.
Cross and jab, jab, jab front,
tempo,
hook two.
Two jacks,
hook two again. Right left. Here we go
to the left side.
Speedbag,
here we
go,
cross, jab,
stay front, jab, jab,
tempo.
Hook right here.
Two jacks,
hook left right again.
Little change this time. Speedbag right side. Let's go
cross, jab, do that again. This time speedbag.
Cross, jab,
jab front,
tempo,
and hook it,
two jacks only to the left side. Speedbag, go to work now.
Cross,
yes.
Cross, jab again.
Front jab, jab, go two,
tempo
and hook it. Now give me two jacks one more time. Right side speedbag right, go, go
cross jab
and again,
cross jab, jab, jab to the front. Let's go,
tempo.
Hook, hook.
Give me two jacks.
Speedbag,
and left.
Cross, jab, front jab,
tempo,
hook
it.
Two jacks,
hook left right, hook.
Give me two jacks, hold the jacks right here. Pick them up now, up. Beautiful,
way up overhead arms up.
Eight more only, come on. Eight, seven, six, you're almost there,
four, three, drop the arm, tap out right left, right here. Tap right,
left.
How are we doing, ladies?
All warmed up no place to go?
Come with me.
We're going to shift that weight side side.
We're going to take the focus away from the upper body a bit
and take it down to the lower body legs.
So bring your arms back around,
make it a squat,
right,
left.
Here's the deal
your target
to start is on the left side.
In the beginning,
you're going to be in defense mode.
So first things first, hand set up between you and your target.
Keep that squat going.
Now you squat and attack.
Squat. Tap,
drop, and tap.
Hands stay up between you and that target.
Good. Defend yourself. Squat, shin block. Let's go. Squat, shin block.
There you go. Squat, shin,
you got it. Come on,
get low. Now block, protect yourself right there.
Now you get a little frustrated.
You don't like being attacked and having just to defend.
You want to bring it on a little bit right?
Here we go. Then squat roundhouse
attack.
There you go. Come on. Roundhouse, extend from the knee.
That leg should be straight out to the side.
I need two more,
down two, up two, two,
up for two,
down two,
up,
up, again.
Pick it up.
You've got it.
Now, I'm going to ask you to go down for two
roundhouse and hold the chamber right here. Hold balance, down two,
up, kick and hold, chamber,
down two,
kick and hold
again.
There you go. Kick and hold four more. Down two,
kick up and hold.
Down two. You got it.
Keep the core tight. That'll help. Two.
Are you ready?
We're going to go for one more set of singles.
Down up, here we go. Add a little power,
down.
Jump into it.
Heart rate's going to climb.
I know mine is. Yes. Boom.
Strike where the shoelace is.
Now pulse down, pulse down.
How are you doing?
We're doing good?
Beautiful.
Squat down
up.
Pulse again right here.
I want you to pop the feet together. Keep pulsing here.
Pulse,
spinal stretch one time. Really slow back. Round up.
Tap it out left, right.
I have a great idea.
We should do all that
on the other side.
So let's do it.
Tap out.
We're sweating. Hopefully you are too. Let's shift the weight side side.
We're going to keep that heart rate up.
Blood pumping. You go at your own pace.
Make him squat left right, drop.
Come on.
I need you to stay strong here. Now your opponent
to the right side. Hands up. Beautiful defense low first, squat, tap, squat, tap.
We got it.
Making squat shin block. Here we go.
You
got it. Come on,
you can do this.
Defend yourself.
Block.
Nothing can get to you right there.
That's it.
Duck and block.
All right. It's time to go on the attack. Go on the offensive. Squat roundhouse.
Let's go.
Come on.
Yup.
Yup. Squat,
roundhouse, waist high or lower is my
best recommendation on that roundhouse more power,
less stress lower back.
Down, up,
yes. Come on, two more.
Down two, up two, two,
up for two,
down two,
two more. Just like that. Come on now. Two,
up.
Whoa
down two, up one kick and chamber.
Try to hold the chamber.
Down two,
up,
down two,
up,
yeah,
that one's tough.
Woo.
Come on up.
You've got it.
I need four more. Just like that. Stay with us. Down two,
up,
hold.
Down two,
up and hold.
Yes.
Are you ready to go back to the singles? One more set.
Add the power if you want to,
singles down and up. Squat.
Oh,
come on.
Yes,
you got
this.
Nicely done.
Pulse down.
How are we doing?
We're doing good. How are you doing?
Squat down up,
pulse down.
Pop those two together, pulse,
spinal stretch,
round up.
March it out.
If you are choosing the combat interval option,
now is the time to go hit that first combat interval.
And then we'll see you back with cardio kickboxing next.
If you chose to stay,
we're getting right back in cardio kickboxing.
Step touch right left.
You were hoping I'd say that right?
Back in the game.
Get control of your breathing. Very important. Get oxygen back to your body.
Hands up
your palms on the right side to start,
wide toe taps, tap it out.
Give me a little rotation, move that left hand.
What I'm going to need here is simply a jab cross slip. Here we go.
Jab cross slip away.
Do it again. Come on. Jab cross slip away.
Use legs. Get down there. Come on.
You've
got it.
I need two more. Just like that. Work it out now.
One more.
Repeater left knee, strike it.
Four, three, to the left side. Jab cross and slip. Just hold it
and hold.
There you go.
Jab cross slip, go again now.
Beautiful.
Come on.
I need two more just like that.
Repeater knee, four
repeater knee, I need four. Come on, strike it, rotate through the core.
Take a left side, jab cross slip.
Repeater knee, go.
Now, back to the right date if you don't mind.
Repeater knee
to the left. Let's go.
Adding on next time,
repeater
knee.
Jab cross to the right side, go.
Repeater knee four,
you're going to love this part.
Step touch,
two jumping jacks, arms out and up, step touch, jacks out and up, to the left side.
Jab cross slip,
repeater knee four,
step touch to the right,
jack, jack, arms out. Push up, step touch,
jack, jack, to the right side. Jab cross and slip.
Come on,
repeater knee,
step touch,
two jacks, step touch again.
Two jacks, left side jab cross slip.
Repeater knee four. Come on.
Yeah.
Step touch,
jack,
step touch,
jack, front kick right left. Hold.
Whoa.
Here's the deal.
The combination is a little bit longer than what you've learned so far,
I'm going to throw
some kicks to the front.
Your kicks will move forward with as much room as you have.
Then we add on what you just learned to the end so your direction will change.
Trust us. Ok.
Do you think they trust us?
I think so.
Here we go. Four more.
Four, three,
front kick. Move forward. Four, three, plant your left foot. Jab cross slip.
Here are the repeater knees, right knee up.
Now, step touch, go back.
Two jumping jacks. Left knee kick, just kick only. How did that feel?
Feels ok?
We're going to do it on this side too. Keep the kicks going.
Four,
stay strong, slight lean back. Lead with the hip, snap kick.
Move it up. Four counts here. Let's go. Four, three, land on the right foot. Jab cross slip.
Repeater knee four,
step touch. Go back,
to jacks, kick it forward right left,
land. Jab cross slip.
Repeater
knee four.
Step touch then go back,
jumping jack,
kick it up left, right. Let's go.
Land on the right foot down. Jab cross slip, go.
Repeater
knee
four. Come on.
Oh
Step touch. Go back.
Two jacks one more time each side, kick, go.
Land. Jab cross slip.
Four knees right here. Come on, up.
Yep. Step back. Get low.
Two jacks.
Kick it up. Left
knee. Perfect.
Land. Jab cross slip.
I need four knees. Come on,
step back. Nice and low,
jacks.
Hold the jacks, arms out and up. Push up.
Yes.
Come on.
Only four more.
Four,
three.
Keep the feet wide, squat down, up,
oh
yes.
There's a little push for you.
Hands up. Ready position.
Now you choose how hard you're going to work,
but you can push yourself on this one,
challenge yourself. That's all I ask.
Now, all I ask here is that you add on to the squats,
one knee up, right then left.
Knee up.
When you add the knee,
lead with the hip, get the hip up there.
It's almost like the hip is driving.
The knee is just along for the ride.
Now show me that snap kick.
This segment's going to be a little slower.
So I don't you to focus
on the strength.
Come on down.
Beautiful. You're striking at the top of the foot
slight lean back, core engaged. Helps protect the lower back.
Here's a change,
front kick right. Then a shin block, tap down, shin block, squat,
left,
again.
Kick, tap, shin, squat,
kick, tap,
shin,
down,
kick, tap, shin.
Yes.
Can we add on to that?
Yes.
Here we go, front and shin.
I need two crosses here
now. Duck away.
Kick, squat left,
shin,
cross,
duck away,
squat kick right,
shin.
Cross two,
back away.
Squat kick left. Here we go.
Shin right here,
cross,
duck away,
right side again. Let's go.
Cross two.
I love this one. Duck,
squat kick left,
and kick, shin,
cross,
duck away,
one more time each side. Here we go. A squat front kick. Tap down, shin, cross two,
duck away.
Other side. Here it is.
Up,
shin,
cross, duck away. Just squat front kick. Here we go.
Squat front kick, slight lean back. Leave with the hip,
extend from the knee, use your quadricep, then use your hamstring to pull back.
Come on, watch that knee. Easy does it.
Moving on, I need one squat three kicks in a row. Squat,
kick, kick, do it again.
Other side kick, this time kick, knee, kick.
Kick, just knee, and kick. Yes.
Beautiful. That feels good. Do that again. Swap and a kick, one knee
and a kick.
You've got it. Come on, I need two more times. One each side. That's all,
up and up.
There you go.
Just squat kick
there.
Beautiful. Two more. Only
just front kick right left.
Now we got to do next. We go straight into a jump rope ski, jump rope ski. Let's go
now. Front kick right
and lunge back right,
ski left, right, jump rope,
front kick left,
lunge back,
ski,
beautiful,
front kick right,
lunge back,
ski left.
You got it. Come on,
front kick,
lunge. I need a couple more on each side.
Ski, front kick. Give me the lunge.
Ski left,
front kick,
lunge,
one more time each side. Ski,
front kick, lunge right.
Last time, ski left
and a front kick, lunge.
You got it,
just front kick.
Whoa,
beautiful.
Four more. Right?
And let's finish the segment strong. Last one,
march it out right here. Nicely done.
This is your opportunity now to switch off for the combat interval.
So go grab that body bar and switch off or
stick with us. We've got one more segment of cardio kickboxing for you ready to go.
So if you're staying with us, deeper march, come on, make it big.
Now take it to a step touch right left. Take it right and left.
Last segment, I want you to make this strong and powerful double step,
two steps to the right.
Take it back
and again,
hand up in ready position right here. Bring them up.
Beautiful.
Get a little lower, lower your profile, bend the knees, hinge forward at the hips,
little tap on the end.
Tap,
tap,
beautiful.
When you tap, give me a rotation, rotate.
There you go.
All we're going to do here is add on to the end. I want a bob and weave right here.
Now, double step left,
bob and weave,
double step,
bob and weave.
Take it back, use whatever room you have to move here. Now, double step, right,
bob and weave, step and hook, hook it.
Now, rib shot,
double step to the left,
bob and weave,
hook two times left and right, rib shot round the side. Double step.
Show me how strong you are.
Hook it, aim for the cheek, now aim for the rib cage.
Double step, go,
bob weave.
There you go. Hook it.
Good. Option,
add a little jump in the middle.
Bob
weave,
hook it
rib shot,
double step. Jump if you want,
bob and weave,
hook it,
rib shot,
two more times each way.
Here we go,
hook two times.
Rib shot. Take it back to the left down, go,
hook
two times
and a rib shot, one more to the right. Let's go
hook it right here.
Rib shot. Take it back to the left,
bob weave,
hook it. Little change,
double step only,
bob and weave,
double step,
bob and weave.
Now double step, turn the bob and weave forward to us. Double step,
bob and weave, turn to us.
Now, double step, turn it up, bob and weave.
Now shuffle forward to us, double step back,
double step to the left.
Bob and weave, turn it up.
Shuffle,
double step, go back,
move right. Let's go.
Turn it up.
Shuffle,
step back,
double step,
bob and
weave,
shuffle. Adding on to that shuffle,
double step,
bob and weave, shuffle cross, right arm comes across, double step forward, back,
double step left,
bob weave,
shuffle cross,
step back to the right. Let's go.
Turn it up.
Shuffle cross,
take it back, double step. Go make this as big as you can, you know it now,
shuffle cross
one more time each way. Let's go.
Turn it up.
Shuffle cross. Show me how strong you are.
Almost
finish up now,
turn it up.
Shuffle cross.
Take back step
touch, hold it, shake it up.
How are we?
Oh,
feels good.
You're not done.
Opponent
on the right side. Hands up.
What I'm going to ask for,
one step touch
and a repeater shin block for three. Are you ready?
Step touch for three, shin block, step touch. Here we go. Three, three, two, one. Don't forget that
oblique crunch. Three, two, one.
Now I'm going to show you
the whole sequence.
I'm going to ask Tamara and Dana to come with me
and then you at home, you just jump in whenever you're ready, ready?
It's a step, step, roundhouse, step, step, double shin block,
just like that. Step, step, roundhouse, step, step, shin,
shin. So walk, walk, roundhouse, walk, walk,
shin, just like that.
Can I get four more just like that?
Give me four, feel good about this move and then we'll tack another move on.
Beautiful,
up,
one more time. Next move, you know and love, it's a jab cross slip away.
I'm going to need
two of these just tacked on to the end.
Ready or not.
Step, step, roundhouse,
double shin,
jab cross slip away. One more,
step, step, roundhouse,
double shin,
jab cross slip.
That's it.
Step, step. Here we go,
double shin,
jab cross slip.
One more just like that for fun.
Jab cross slip,
hold the jab cross slip, one on the right now. Switch to the left switch,
switch,
whatever room you have. I want you to use it.
The beautiful thing is
you get to decide how hard you're going to work. Come on,
work it out now. Four.
Give me now three.
Here we go. Two.
We're almost there. One right, one left.
Hold on the right side, add a knee, let's go.
Knee up,
up. Knee up, up.
Reach pull,
remember that knee straight from the warmup, reach pull.
Bring that right knee to the left elbow.
Jump cross give me three knees now.
Three, two, one,
three. That's it. That's it. Now, we can't just leave it alone with three knees.
I want one knee, one cross, one knee. Next time here we go.
Jab cross,
knee,
cross,
knee, jab cross,
knee,
cross, and knee.
That's it.
One more.
Just cross knee. Here we go. It's a cross
knee,
full extension on that left arm. Get it all the way across the body.
Rotate through that hip. Come up on that toe.
Rotate. Bam.
Just rotate. Now, rotate knee.
Now focus
on the core,
tighten this move up.
Rotate,
knee, rotate.
I need four more just like that. Come on.
Come on,
two more. Two more,
Just rotate. Rotate,
rotate.
You notice now you're rotating left, right, left, right.
How are we feeling?
You ladies
feeling ok?
Uh oh Tamara
says she's working hard.
Are you working hard with Tamara?
Yes. Yes. Come on, rotate, rotate,
lock in the core. Keep the abdominal wall nice and tight. Drop down, hip, hip.
Beautiful job. Now, slight turn to the left side, just turn, rotate, rotate.
We're going to take our focus
to the left side because guess what?
We've got to go back.
We got to pick all that up,
take it down, take it down, take it down,
diagonal.
Now,
this is going to get a little bit tougher because I'm going to take that wide base away.
Ok?
I want you to keep rotating downward. Keep the core working.
Slide the left foot underneath the right,
much more narrow base. Core has to engage
to help you feel steady,
pick it back up, rotate side, side,
drop the arm, step touch left. Here we go.
Shake it out.
Beautiful.
How are
we? We're good. We're good.
We have to even this side up
with that step touch with a triple shin block. Can we?
Let's do it. Your opponent's now on the left side. Step touch, triple shin. Let's go.
Step touch, triple shin,
three, two, one, step touch.
I want a few more. Get a feel for the timing
because if you even want to keep it here, guess what? That's ok
because you're going to land
on that same final shin block with us.
One more just like that.
Here we go. Step, step, roundhouse altogether, step, step, roundhouse, double shin
again, step, step, roundhouse, double shin.
There you go.
Rehearse that on the side. Practice it.
Feel good about it.
Remember shin block,
oblique crunch is your bonus.
And on the roundhouse, that leg is straight up to the side.
If it's not forward to the body
and your shoelaces are not to the ceiling. Now, jab cross slip away,
shoelaces are to the front. Remember that one.
Want to keep that hip in line, right?
Can we tack two of these on?
I think we can.
Let's try it.
Step, step, roundhouse, let's go.
Jab cross slip away two times.
Step, step. Here it is.
Jab cross slip. Let's go,
step, step, go to work.
Jab cross slip,
step, step, roundhouse.
Jab cross slip.
I want two more just to make me feel good.
Jab
cross slip.
One more time.
Jab cross slip,
one more jab cross slip. Then we switch, here we go. Switch other side.
Option, add
a little hop.
Can you make it a little bigger?
Can you push that heart rate up a little higher?
Challenge yourself. That's all I ask. Come on.
Do more
than your body is used to.
It is only through challenge
we can create change, right?
So show me you're willing to do it.
Any form will come on.
Stay strong.
Hold on the left side, add a knee right here.
Knee up,
reach pull left knee to the right elbow. Come on. Come on.
Again,
jack cross give me three knees. Let's go.
Three,
again.
Three, two, one. Keep it strong, rotate. Rotate. Come on.
Pull, pull two more times.
You know what I need next,
one knee, one cross, one knee, ready.
Jab cross. Here we go. Jab cross, knee, cross
again.
There we go.
Two more.
Knee, cross, knee,
just cross
knee.
Yes.
Come on. Come on.
Just rotate with the knee. Let's go.
Now, got to tighten it up.
We're not extending the arm.
Your levers are short.
Keep it tight.
Keep it in the core.
Yeah.
Come on four,
three,
two,
rotate only, rotate only.
Yeah.
And now we�ll rotate right, left, right, left.
Take it down a little bit.
Hit, hip to
hip.
You feel that little thigh flexion?
Oh, yeah.
Just for fun.
Too low, too high. Bend your knees.
Come on, legs,
you can do it.
We're almost home.
Don't give up.
Come on, that's
it.
Eight, seven. Keep it strong core. Abdominal is nice and tight.
Rotate, rotate, rotate only as far as what's comfortable before that lower back.
Stay with it
to the right side. Only take it right.
That's it. That's it. Come on focus right, right.
Now hammer it down diagonal.
Yeah,
that little bit of later flexion combined with the rotation. Yes.
Eight, seven, six, five, four, three, step that right foot and slide in.
Remember we take that wide base away,
narrow base,
more instability. Anytime you create instability,
you create more challenge. Come on,
rotate side, side, side side.
That's it. That's it. Come on, four, three,
hands on thighs,
round down, spinal stretch.
Oh,
do it again. Release the lower back. It deserves it.
Two more,
one more.
Shoulders roll back and down, release,
elbows up,
full arm,
full arm again.
You did a beautiful job.
If you're going for one more interval
back to the body bar you go, let's get with it.
Otherwise, you have the option of your post-cardio cool down right up next.