My FitBit graph shows I was at the high end of my cardio zone the majority of the workout with little spikes into the red. But that is probably appropriate since everything is only done in 20 second intervals. Even with all of that I only spiked in to my peak heart rate zone a total of 3 minutes. I also wore a 10 pound vest, one pound ankle weights and one pound gloves. Amy did a lot of the punches too slow for me to get a true “tabata” workout, so I just did them at a faster speed and added fast feet to get more out of the workout. This can be a lower intensity workout day for you–or it can be a intense cardio day. You have 20 seconds for each exercise–do them at the speed and intensity that suits you. I enjoyed this workout and the beauty of it is–it is what you make it. Amy shows both high and low impact versions of all of the moves. She always gives you an option of an exercise to do during the recovery or you can do your own thing–just keep moving.
Between each 4 minute tabata circuit you get a 1 minute active recovery while Amy is demonstrating the exercises in the next tabata circuit. Repeat this entire ladder combination on the left side.Kickboxing Tabata Workout is a kickboxing workout done in traditional tabata format: 20 seconds of work followed by 10 seconds of recovery, repeat this 20/10 interval 8 times for a 4 minute tabata circuit.This will look a lot like a bicep curl into the gut of the opponent or bag. Use your whole body to get behind this punch, using a lot of force from your glutes and legs. The uppercut comes from your back hand and back leg. We're adding an uppercut here for the full combination.Bend your elbow out by your chest and punch horizontally from the chest toward your chin. We're adding a hook to the previous two punches.This is your power punch, so you will need to pivot your back foot and knee to gather strength from your legs. Using your back hand, punch straight out from your shoulder. Perform the same jab, but add a cross afterward.Using only your right hand, extend it straight out from your shoulder. Place your right foot forward and lift both hands up by your face.
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