30-minute No Repeat Kickboxing Circuit Workout No Equipment Required - LEAP DAY 7

hey everybody I'm Amy from body fit by Amy and  this is your no repeat kickboxing circuits workout this is a body weight only cardio based workout  where we're going to be working in circuits but in the form of five and six minute blocks where  we'll have a punch a kick a core and a combo all with no repetition of course I'm going to  give you lots of different options to take it high impact or low impact and to work to your  own Fitness level are you ready let's do it go ahead and start moving

your body you can do a  little March or jog whatever feels good for you roll those shoulders right through here so we're  going to be working in circuits but again usually when we hear circuits we think repetition right  you go through the circuit then you repeat maybe you repeat another time a third or fourth time  what we've got today our circuits are going to be repeating only in the sense of the for bat  right a punch a kick a core and a combo but we're not going to have any repetition in te

rms of  what we do so it is a no repeat workout but that is how we get the circuits here right that is our  circuit format but with no repetition so starting here with just a quick dynamic warm up let's go  ahead and shift to the side we're going to keep everything standing today there will be one or  two core things that I'll give you the option to take it down into the plank position but I'll  also give you the option to keep it standing so all standing workout if that's what you want and  a c

ouple quick options to get some core on the ground right through here so let's just take it  side to side shift that weight again working in blocks either five or six minutes long to get  it done and of course with giving you options let's take it flat back down and and round it up  just through here especially cuz we end up moving a lot through our back through our shoulders  to get those punches in and also through our kicks right through here can we hold it down  here roll those shoulders so

getting it done today giving you options if you want to take  it a little higher impact that little boxer Shuffle maybe even a few little jumps if you  want to keep it low impact I'm going to give you that option as well remember we can go low  impact and still get high intensity walk your feet in slowly round it up through here let's tap  it back open up the hips reach those arms forward right you don't have to get super low with it we  just want the hip opener right here yes and then let's tak

e it to a little squat squat roll the  hip right here squat roll the hip taking it down about four more just like that you don't have  to again you don't have to get super low the goal is to get the body warm get working through  those movement patterns right through here here we go we're going to tap and reach across to  stretch through the shoulders through the back and then we'll get a couple little warm-up  punches all right we'll keep those warmup punches straight on to the front when we ta

ke  it into our c we'll do right and left Orthodox and Southpaw all right maybe you come from  more of a cardio kickboxing background and that's totally fine maybe you come from more  from a boxing background also totally fine I'm going to point out some of the differences but  at the end of the day you do you this is your workout so little box little boxer Shuffle again  we're going to stay forward for just a few quick warm up punches you can actually Shuffle it  here or shift your weight guard

is always up we protecting our face we're keeping those  shoulders pulled back that core engage and just some little Jabs to the front turning the knees  and the hips again this is still your warm-up you got just about a 5 minute warm-up and then  we'll go into our first five minutes but warm up as you can probably tell is already keeping  that heart rate up right here here keep it going eight punch turn the knees in the hips remember  you're pulling back with that punch just as much as punchin

g forward four three two let's take  it to those uppers again similar to our cardio kickboxing keeping it straight on then we will  stagger right through here four three 2 good let's take it hooks right here hook you can slow  it down if you need to up and around up and around now we are going to bring these back in our  circuits so don't tell me it's repetition it's the warmup right and let's take it to  a little cross cross this is really more of a cardio kickboxing punch when we get it  in bo

xing it's more of our one Punch or jab cross jab Four 3 2 and breathe all right so  we're getting to that first five minute round I want you to stagger we're going to those Jabs  again then we'll start slow then we'll speed it up your five minutes starts now jab and Jab  one two punch your jab and cross starting slow just like we did warming it up yes you can if  you want pick up your pace we got one two one two and again when we take this on our other  side we got Orthodox Southpaw not repetiti

on I have to remind you guys of that keep it  moving breathe nice and strong 48 7 6 5 4 three two just that front jab jab back step out  into it you can go slow you can pick up your pace can you go quick ones right  through here punch punch yes you can boom four eight 7 6 5 4 3 can we take it to  corner to corner with your Jabs jab and Jab think corner to corner right it's not all the way  over corner to the front other side you can top it if you want yes team keep it moving low impact  or high

for three for two for one box or Shuffle right through here all right stay on this side  keep breathing we're going to take it to some knees that's our first kick knees and down pull it  through and up prepping for that front kick right here in and breathe and breathe you can keep it  just here or add that kick remember this kick can be more of that little snap kick or that push kick  again depending on your back background on maybe if you've never done this before you pick what  feels good you

can keep it low or maybe you're used to a certain type of kick if you've taken  other classes eight here we go seven six 5 Four 3 two good let's take it right here knee cross  and here here's our core right then we get all that on the other side just like this here we go  cross Crossing it elbow to knee so working that core you can keep it here or double double yes  team you can say staggered 4 eight seven six 5 4 3 two right here we're going jab jab knee  here's your combo one two knee and kick

one two yes you can good let's take it up a notch one  two knee and kick H H power power up to you you're pacing here we go four and in and kick three yes  two and up last one all right boxer Shuffle take it to that other side we got just a minute or  two to get it in let's take it with our Jabs one and two start slow if you need to catch  your breath you can stay here if you want to take it more two keeping it up get ready doubles  here we go or double time you can pick up your feet like me or

twist it or keep it slow four  eight seven six 5 4 three two quick ones right here yes team 48 7 6 5 4 three two corner to corner  step and step breathe [Music] yes you can step it step it what do you got Team 4 eight 7 6  5 4 3 two take it up right here up and pull not repeating cuz we're going to mix it up right  here left side kick kick and tap kick and tap yes you can four stay on the side whatever kick  works for you one more here we go up and tap and breathe kick and tap boom four more fo

ur three two good take  it here cross your knee cross your body I'm turning a little bit so you can see  but let's get that core you can keep it nice and slow low right through here or  double time here we go take it [Music] up yes 48 7 6 5 4 three two here we go we've  got a one a two a knee a kick finish it out one two I know there's our time but  how about we finish it right here one two knee kick one two knee kick up and up  right through here we got four and up three two last one sorry team

had to sneak in some  extra time catch you your breath I know I know I'm sure I'm going to get a lot of comments on that  one but that's okay tap it out give yourself some recovery all right don't feel like you have  to keep that heart rate up remember recovery is part of the process rest is part of the process  I'm keeping my feet moving but you do you let's let that heart rate come down let's let our body  recover just for a few seconds it's not super long but to get ourselves into our next b

lock all right  so same idea we're going to get those uppercuts we're going to get an orthodox and South Pole then  we're going to take it to a side kick then we got a side knee for core and then we're going to do  some uppers into a side kick for our combo all right so we get right side left side try to move  a little quicker this time so we don't go over go ahead and Shake everything out get that core  engaged shoulders back you're here let's take it with our uppers and up up and up coming up

and  under there we go breathe up yes you can you can keep it here or upper upper get it team feel my  core for eight 7 6 5 4 3 2 roll them right here you can just roll them nice and light you can add  those quick feet cardio kick eight 7 6 5 4 3 two bring it up front leg knee side kick right here  front leg side kick I know often we do them where you can actually see from the side so I'm going to  turn this way so you can see me knee side kick two more like this right here and kick right here 

W and kick how about two more after that right since we lost our balance you don't have to go as  high as me just the kick right here up and down up and down you can keep it low you can go push kick  go s kick breathe yes team if you want Little tap side kick and tap side kick and tap so back to  my stance right here we got four three now you feel those obliques let's keep the core working  right here slow if you need to balance on that wall pull it in let's get the ABS working feel  them four m

ore slow three two double time right here take it up if you want otherwise keep them  slow just keep that core wrapped keep it moving 48 7 six five 4 three two right here going upper  upper upper upper knee and kick right here four 3 2 one knee and kick yes you can four 3 2 one  knee side kick whatever that is for you one more slow if you want speed it up  it's optional 4 3 2 1 knee kick if you don't feel like you're  getting everything in slow it down it does not matter your pacing it matters 

your intention your intensity your form all right so if you need to go slower with  it that's okay let's get one more 4 3 2 one me let's do a little jump rope right  right here take it to that other side good we're about halfway a upper cuts from this  other side here we go take it Up and Under slow and controlled again use this time  if you need it low impact to get it going breathe if you want take it quick quick totally  up to you you can keep it slow if you want yes team eight seven six five

four three two roll them  right quick ones you can add the quick feet if you want 8 7 6 5 4 3 Center it take it slow here we  go knee it's a little lift and kick so it looks like this knee lift and kick again it can be as  high or as low as you want it can be that high almost that Roundhouse or that push kick up to  you and push balance if you need to one more can you do just your kick kick and down again this is  always an option use that balance if you need to if that gives you better form ta

ke it up breathe  are you ready tap it out right here tap sidekick again it can be low it can be push it can be Point  H get those abs working how about four more right here four three two now that we're feeling those  obliques side knee find your balance right here here we go side and down one minute just over  right here here we go breathe remember you can balance are we ready double time if you want bring  them up little quicker but still thinking core so still s thinking those obliques and t

hose hips 8 7  6 5 4 three two Center we've got upper Upper Front knee and kick right here upper upper knee one more  slow upper upper are you ready take it up here we go four 3 2 1 knee kick Four 3 2 1 again if you  find you can't get them all in slow it down right there that's fine four 3 2 one or just slow down  your knee and your kick I know four 3 2 1 one more h h h h there's your time o Shake It Out team  maybe bring those heels up little tap stretch out those hips did you feel your obliqu

es did you  feel those hips do you feel that heart rate where is it let me know catch your breath team again  give yourself that recovery and we're going into our next round all right moving fast right and  again no repeat except right side and left side I know somebody's going to come at me for that  and that is okay all right team let's take it back to that stagger one more punch we got  our hooks we got our hooks we're starting with that you got to team Center yourself shoulders  back realign

yourself with that posture guard is up core engage remember you're coming up and  around then scoop it up and around and scoop it pivot let's take it right here here we go  hook hook I actually don't like to take these at a double time or take them a little faster  just because can get a little too much in the shoulders right here so we're going to keep them  right here [Music] breathe yes you can up and breathe let's go eight more right here eight hook  it around seven six five four 3 two good

hold it here we're going front kick tap it down back  tap right here I know we did that before but we're going to mix it up right here we got front  if you want look over your shoulder right up and back four more slow we got four and back three  and back two one more again right here take it up and back if you want to go quicker I know  that's a lot or you can just take it up and tap up and back up and tap either one you find your  pacing let's finish it out 4 eight 7 6 I know the balance is a

lot so don't rush it four three two  yes jump rope right here speed bag right here and get ready we're going to take it down now you can  take it we got a core punch and a kick now we got a core all right team so two options right here  you can go standing mountain climber low impact or high right through here or drop it down with  me here we're going to bring those knees across we're not going long so join me standing or here  start slow you can just tap it in we're going to cross then as you'r

e ready if you want you can run  it out up to you I know that's a lot so you find where you need to be for you yes team breathe  ha climber for four three two one bring it up right here we got hook we got upper we got jab  jab knee front kick so front knee upper oh no hook upper jab jab front knee front kick yes hook  upper jab jab knee here kick here different hook upper punch punch don't worry we're not going  to speed it up and here right here hook upper lift and kick yes hook upper high lift

and kick  two more hook upper punch punch side lift front kick one more hook upper punch punch yes speed  round take it around team let's get same thing other side I know we're getting it done hooks  right here here we go hook same punch as before we're just at a different angle Orthodox and  Southpaw you can go slower then me if you need to you do you be where you are today it's your  [Music] workout twist core guard eight seven yes you can six cool five four three two get  ready right here ki

ck tap it back again we're not staying here this is just your prep and this  is your modification right here kick and tap or back kick look over your shoulder so front kick  look over a back kick maybe you want to be here and grab onto that wall you're lifting and pushing  to the back with that glute if that doesn't feel right for you just go front and tap up and here  yes you [Music] can yes you pick where you want to be keep it nice and nice and slow or pick up  your pace for you you can go up

and tap or up and kick up find your balance we got four woo three  two two one all right team we got it here we're going either Jacks right here for core or you got  plank jacks on your hands let's actually take them here let's find that good balance it's a core if  you're standing just engage that core here we go take it out and in you can also just walk it out  if that's better for you just a little bit of core in these circuits cuz we want to get it done 48  seven six 5 4 three two bring it

up slowly I know team let's get it done let's finish it out right  here we got hooks upward punch punch front lift and kick right here hook upper punch punch lift  and kick finish it out hook upper punch punch lift and here yes team hook upper punch punch I  know that's your time but let's finish it hook upper one more right here hook upper  punch punch yes team catch your breath little Taps how you doing I told  you it was going to go by quickly right these little blocks 6 minutes 5  minutes wh

atever it is we're feeling it right all right team we're going to finish  it out guess what we're going to make our own little circuit with this we're just going  to make it a little two minute bonus circuit that's all we got we're going to start with  some speed bags and then across you know I love this one and then we're going to go down  and up and then we're going to finish strong all right so strong punches let's get it done we  got 2 minutes to cool it down are you with me of course you ar

e as long as you're moving that's  all that matters let's take it slow speed bag speed bag speed bag cross slow slow slow cross  if the side step is not right for you you can just go here here and cross you can keep it  stationary cross speed bag speed bag speed bag or move with it and you can keep either of those  options or quick feet Shuffle here we go ha ha ha cross cross yes you can I know and [Music]  breathe keep it going eight seven six five 4 3 two one hold it here down down up up up I

know  these aren't our traditional punches but turn turn hip mobility shoulder Mobility right yes one  minute to go H up and up take it down down up and [Music] up four more four three two one more all right modified Jack take it Jack  and Jab Jack slow or full jumping jack finish it out team this is it hang with me I know it was  fast and furious I want you to tell me in the comments how it was for you I know it felt like  sometimes you didn't have enough time to get into stuff that's the probl

em with circuits right  we got five five 4 3 2 one and breathe C you ready look at that 30 minutes down just like  that right and listen I know let's roll those shoulders while we're letting that heart rate  regulate I know sometimes some of you tell me you don't like kickboxing because of the flow  because it's fast and furious to that I totally hear you and I remind you you can always do a  different video a different cardio but also to trust your body in its movement you don't have to  have a

perfect punch or a super high kick to get your heart rate up to get your muscles warning  I want you to stay safe and I want you to keep moving so remember that when you're coming into  these workouts doesn't matter what you look like it matters that you're doing things safely and  effectively and if you're safe and you're moving your body that's effective right take it to the  side Big Stretch also a reminder that I do have I do have a lot of kickboxing workouts and boxing  workouts in a flow

like this and I have a lot that actually are circuits of 40-second intervals or  a Tata or a pyramid where you're only doing one thing for a set amount of time so if that is  more your jam check out those boxing workouts let me know in the comment how you felt for me  it felt Fast and Furious but it felt like it went by really quick I would love to hear from  you make sure you leave me a comment leave me a like don't forget to subscribe to my YouTube  channel I love hearing from you and the more

subscribers we get and the more you comment  and like the more people we're going to reach and we're going to keep people moving in a way  that's good for them let's get the same thing other side and of course check out all the links  in the description download the body fit by Amy app join us in the body fit Athletic Club get  on that email list so you can get your free monthly and work and weekly workout calendars  as well as lots of other free information and of course woo don't forget to ge

t some stretching  on your own thank you for joining me today let's get one big deep breath in and out that was your  no repeat kickboxing circuits work out great job [Music] everybody