hey everyone it's your personal trainer
coach Kozak from has fit and I'm really 15 Min Cardio Kickboxing Workout Routine for Fat Loss Aerobic Kick Boxing Training Cardio Boxing
excited because today we're going to do
a cardio kickboxing workout it's a great
routine for both men and women and
there's absolutely no equipment required
for this routine now for some added
resistance I'm going to use these two
pound hand weights you could also use a
couple of cans or water bottles or like
I said just nothing at all you decide
what is right for you in your fitness
level today now I'm going to do the
whole routine with you like always I use
a little number call out system real
quick a 1 is a left jab a 2 is a right
straight a 3 is a left hook and a 4 is a
power punch straight punch now if you
want more information than just that go
ahead and click this link up here and
it'll give you like a full tutorial
otherwise we're going to get right into
this workout hope you're as excited as I
am or at least I am pretending to be
well who knows which one right ok let's
go ahead and do some photo ropes to
start if you have a real jump rope feel
free to grab it otherwise faux jump rope
works great
just a light hop on the balls of the
feet this is gonna serve as our little
light warm-up today but I have a
complete five minute warm-up if you want
to do a more extensive warm-up that I'll
also through up here in a card stand
light and on the balls of your feet nice
little circular wrist motion just like
you would with the normal jump rope that
this is already too much you can run and
lightly run in place you decide which
one is right for you this one's a little
easier this one's a little harder so
throughout today's workout I'm going to
be giving you little modifications along
the way that help you make this workout
your own good nice and light on balls of
feet we're breathing
three two one okay so we're alternating
back and forth today between shadow
boxing and some strength exercises
cardio moves for a nice full
well-rounded workout we're gonna start
with our hands up we're going to move
around with our feet shoulder-width
apart so anytime we move you're keeping
your feet in that distance between your
feet I don't want you to cross
over I just want nice little shuffles so
at all times while we're shadowboxing
you're moving you're not just staying in
one place executing your punches and
your kicks so go ahead and start now I'm
moving right now let's go
one and move to and move one two nice
one two one two one two one one two two
one two one two
good one two one two now any time keep
moving any time I say I throw out a kick
at the end you're going to do that kick
with the opposite leg of the last punch
so watch one kick one now opposite kick
and back pivot on that front leg bring
your hips over one kick one kick and
back one kick one kick and back nice
again one kick one kick and back so
let's go one two switch kick so one two
I want you to switch your legs and now
kick with your back leg and put it down
in front again one two switch kick one
two switch kick down in front one two
switch kick one two switch kick down in
front one two one two
good one two one two one two one two one
two switch kick one two switch kick down
good one two three kick one two three
back leg kick again one two three kick
one two three kick and back one two one
two
nice one two one two one one we just
keep doing ones now one one one good
nice and high keep that elbow in point
with these two knuckles one
one good one one alright switch it up
now we're going to to to to to good keep
it up to - one into the next - good to -
all right one two one two let's go one
two three knee one two three bring that
back knee up knee up Towton one two
three knee one two three knee up
throw down one two three knee one two
three knee up Towton let's go one two
three four one two three four one two
three four one two three four again one
two three four one two three four one
two one two one two one two good one two
one two okay we're gonna do some defense
now we're going to squat weight back on
our hips we're gonna dodge side to side
keep your hands up on your chin
side to side little oblique crunches but
you're dodging those punches side to
side weight back in the hips so you're
not just only bending at the knee right
you want to get that butt back weighting
your hips feet stay flat side to side
good ends up being a nice full squat
good getting those legs involved today
definitely a total body workout you
gonna feel good when this one is done
trust me come on keep working guys side
to side you got it so I decide what you
come here for focus on it focus on what
motivates you focus on your goals while
you hear something made you start this
video I don't know what it what it is
but you better acknowledge what it is
have a clear goal do you ever want to
get there you got to have a clear goal
can't just be get in shape gotta have a
clear goal come on focus on let's go and
five four three two one okay we're
moving our hands are up we're going back
to shadow boxing remember feet stay
shoulder width apart hands are up at our
chin ready one two one two good one two
one two
one two three one two three four one two
one two one two three four good one two
one two one one one kick one kick and
back so much grip on these shoes hard
for me to pivot one kick one kick pivot
and back good one kick and back nice one
two one two let's try a one front kick
one back leg knee up point the ball your
foot one front kick and back chamber one
front kick again one front kick again
one front kick again one front kick
let's switch those feet switch now let's
just go front kick that back leg one
front kick two front kick three four
doing five one more two more four knee
up boom there it is one two one two
good job guys come on keep it up keep
the energy up one two one two one two
three four one two three four good one
two one two one two one two one two
three four nice let's go one two switch
kick one two switch kick and down in
front again once you switch kick one two
switch kick down in front again one two
switch kick down in front one two three
nice okay we're headed to the ground
next we're going to do a punch and
crunch which is exactly what it sounds
like by the way so feed her down we're
going to crunch up punch across crunch
up punch across punch and crunch just
bringing your shoulder blades up off the
ground so it's not a full sit-up
but just a crunch so I don't want you to
just move in your head though gotta get
those shoulder blades up off the ground
and then punch across bring your hands
back to your 20
Chinn between every punch good you got
it come on grind it out get in the
groove and get as many in as you can
come on what are you waiting for what
are you waiting on right here this is it
you want to accomplish that goal you
better put in the work nobody's going to
hand it to you and you're not just going
to mysteriously wake up tomorrow with it
in your lap I promise you that my friend
you got to work for it here it is put in
that work you got it you got it your
workhorse right here right here don't
stop give me ten more seconds ten more
seconds
almost there in five four three two one
and you're up on your feet try to keep
that pace up and we're moving right our
hands are up and we're moving we're
playing defense even from not punching
we're playing defense hands are up one
two one two
good one two three one two three four
one two one two
you got it good once you want to let's
go three two three two a little
different let's go three two again three
two again three two again three two
again three two alright next let's do 20
knees left knee right knee pull down
pull your opponent into you boom
five six knee up Towton 9 10 11 you can
even move while you're doing it if you'd
like 14 15 16 17 18 home India 19 20
hands are up and let's move come on 1 2
1 2 1 2 1 2 1 2 3 4
good 1 2 1 2 1 2 3 4 let's go 1 2 3
front kick 1 2 3
front kick him back again let's go 1 2 3
front kick and back again come on
1 2 3 front kick put it back you got it
good let's go 1 2 and then a front kick
with your front leg 1 2 front kick ready
again 1 2 front kick again 1 2 front
kick
again 1 2
front kick good one-two one-two you got
it one-two one-two
we're going to get down into a low ISO
squat hold sit back weights in your hips
you're holding here hands up your chin
you're gonna punch so one two one two
one two basically punch it out bringing
those hands back to your chin I know
what you're thinking right now
oh man thought this was supposed to be a
beginner workout well guess what you're
still here you're still grinding you're
still moving in you haven't died yet
you're moving you're still alive let's
go come on push through guess what
you're gonna surprise yourself today
right you're gonna achieve more
accomplish more than you thought you
were capable of let's go come on come on
I want you to surprise yourself right
now come on let's go come on put it out
there don't quit don't stop don't stand
up and whatever you do do not pause that
video come on let's go
give me five more seconds that's it four
three two one we're up and we're moving
I know legs are on fire let's use our
arms 1 2 1 2 good 1 2 3 once you want to
1 2 3 4 1 2 3 4 good again 1 2 3 4 1 2 1
2
you got it don't slow down come on you
got it you got it 1 2 1 2 1 kick one
kick one two three nice 1 2 3 1 2 3 4 1
2 3 kick front kick 1 2 3 front kick 1 2
3 front kick 1 2 3
front kick good ok so weights are down
we're going to go into a high plank
position you're either going to be here
or here you decide which one is right
for you high plank fast hands so high
plank position abs are tight so either
here or you're here decide which is
right for you today get those hands
moving a little bit and elbow keep that
bend the whole time and then you're just
right left right left hot hands like
you're hot feet like you're running in
place but with your hands core stays
tight
good job guys come
don't give up don't slow down on me
don't give up on yourself think about
what made you start this journey with me
today to begin with don't give up on it
let's go let's go
not much left 5 4 3 2 1 we're up let's
go and grab those weights if you're
using them and we're moving our feet and
we're moving our feet let's go 3 2 3 2
let's go 3 2 knee with the front leg
ready 3 2 knee again 3 2 knee again 3 2
knee keep it going 3 2 knee poem in 3 2
knee up Towton 3 2 good again three two
last one three two good moving on to a
run in place hot feet and punch out up
top punch out come on hot feet run in
place hot feet run in place keep those
feet moving we don't have much left
everybody don't slow down and don't quit
don't quit on yourself and don't cheat
because you're only cheating yourself
and not pushing me you're not cheating
me come on let's go you got it you got
it don't slow down don't slow down what
do you got what do you got put it all
out there put it all out there it says
it right here people this is it move
those hands move those hands let's go
ten more seconds that's it that's it
right here come on come on put it put it
out there put it out there push yourself
with yourself with yourself five four
three two one hands are up and we're
moving hands are up and we're moving
we're moving we're moving
let's go twenty knees go come on one two
three four five six seven almost there
come on nine ten don't slow down 13 14
15 16 17 18 19 20 hands are up let's
move hands are up let's move 1 2 3 1 2 3
not much left come on guys last minute 1
2 3 4 last minute right here 1 2 3 4
let's go one two three four front kick
with the front leg one two three four
front kick one two three four front kick
one two three four
front kick again one two three four
front kick one more one two three four
front kick last thing today we're doing
a switch jump plus punch out so opposite
hand opposite leg hop back and forth
right here breathe this is too much for
you today from a split stance position
you can just punch otherwise give me the
hops and we're putting it all out there
because this is it right here everybody
this is what you came here for is the
closer you're gonna give up you're gonna
slow down are you gonna give it
everything you got right here come on
getting comfortable with being
uncomfortable pushing harder than anyone
else right here well you're not alone
all fighting together come on guys let's
go come on don't break don't break
you're almost there
you know I'm sorry you're stronger than
a break let's go five four three two one
zero nice work thank you so much for
fighting and pushing to the very end of
that workout with me today hope you
liked it as much as I obviously did and
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connect thank you so much for working
out with me today it's been my pleasure
to guide you through that thank you for
giving me the opportunity I'm coach
Kozak from a hasp it and I will see you
your next workout
