GOLD Cardio Kickboxing 7

Hey, hey, get healthy U TV squad. Are you ready to get your sweat on? Because today is kickboxing number seven and I have the fantastic Shannon with me. Hello, I'm ready to sweat. We are gonna do this today.

I'm ready for it. I love it. Ok? You guys love kickboxing. We love it.

It is a great cardio workout but you get a lot of upper body, a lot of core and a lot of lower body because we're gonna squat. We're gonna kick, I'm just gonna pre mention I have a pulled hamstring in my right leg, which appears to be in my left leg, which appears to be your right leg. So I'm gonna kick this carefully with this leg. I'm gonna kick higher with this leg. So I just want you to know that we all listen to our body and we That's right.

Ok, let's go. Team. Are you ready? Inhale, exhale down. We're gonna do as we always do with kickboxing.

A little dress rehearsal with all the moves. Oh yeah. And we'll stretch and do some mobility work to get our heart rate up and get our joints ready to go and it's gonna be a good day. Roll those shoulders back right there. Just take the tension out of your neck.

Oh Man, we carry so much tension in our neck. Even take your head just forward. Just take it all the way forward and all the way back. Good. All right.

Let's take that right arm and let's figure eight, internal and external rotation. We got a lot of upper body. We're gonna punch, we're gonna hook, we're gonna jab, we're gonna cross and up and down, up or cut all the things, all the things right there. Good. And then the other side right here.

So internal and external rotation in that shoulder joint, big circles. I love it. Come on just a few more. Awesome. OK?

Give yourself a couple of hugs. Just big hugs right there. Way to go. You are about to do something great for your body. OK?

Hands on the squads. Cat cow. Really exaggerate your cat cow. Move at your own pace. Try to tuck that pelvis under your back is a series of joints.

So just move them right there. What's our lo uh motion is lotion motion is lotion all the way back up good. We're gonna come into a bootstrapper squat. So you're just gonna reach for the toes right there, come down low and then open up into a forward bend. Oh, that feels so good.

Do it again. Bootstrapper squat all the way down and then all the way up. Just hang out here, wag your tail a little bit. Move your hips side to side. I love it.

All right. We're gonna place our hands down, walk your feet back. Come into a down dog right there. Bicycle. Those heels feels good.

Yes. Waking it up. All of it's waking up now. All right. Come into your cobra.

Back extension. Feels good. Do it again, down dog right there. Bicycle. Press those open armpits towards your thighs.

Oh, all right. Right here. Last cobra we're gonna pull up into a plank. Are you ready? So, lift your body up now, you're nice and strong abdominals.

Nice and tight. Take your right foot forward right here into your runners, lunge, open up, roll that wrist and let's thread our needle. Let's bring it down all the way down, stretch and all the way back up and all the way down good. We're gonna do one more. Take your time.

Make this a really big stretch. I love it. Right. That's right now. Go ahead and just move around in your hips and knees move around.

This is my hamstring. That's hold. So I'm just gonna be kind of careful. You can even back it up a little bit and take it forward. You tell me right there good.

Just waking up all those joints nice. We're gonna come into our plank right here and let's repeat all of that on the other side. Right. Why the heck not why not right here. Lift that hand, roll that wrist, thread your needle.

Let's go. What did we do? Three times? We did. All right.

I'm counting on you girl for co I counting if I mess up, you got me, I got you. Awesome. OK. Now just move around. Push that knee out, move it around.

Feels good. Right. Yes, it does. Go ahead and drop that back. Knee if you want and pull forward and back, it's up to you see how it all feels.

Good job. Awesome. Let's come back to our plank. All right. Shoulders over the wrist.

Abs. Nice and tight. Tap it right and left. Let's go right and left. Tap it.

You got it now. Knees down the center. Here we go. It's knees, knee, knee, knee mountain climb, speed it up. If you'd like 121212.

Come on. Come on. You got it. 432. Walk your hands back to your feet.

Nice. And if we have any modifications, roll it up, Shannon's your girl. I got it. I got you. You can keep kickboxing.

Um, low impact for sure. Here we go down and up. Let's squat it, booty, squats right here, down and up. I love it. Drive those elbows to your knees.

Who come on, baby. Four. Yes, you can. Three. Yes, you can.

Two. We're gonna go opposite elbow to knee right here. Let's go. 12 right there. Now you're wrapping that rib cage.

Start to engage that core wrap that rib cage. You got it. 43 hamstring curls right here. Curl. I'm just being careful on that one side today.

That's right. Ease into it. You gotta be careful. Let's go for 43 knees to the front again. One more time.

87, you got it. Six wrap that rib cage. 432 hamstrings go, go. Yeah. Pull those arms.

I like it. Come on. 43. Now reach across your body. Punch to the side of the room right there.

Wrap your rib cage. Awesome. So we're light on our toes in our um we're light on our toes in kickboxing. You gotta take it up high punch to the sky, punch it, punch it, go, go right there. Who you got it?

Reach it up. Come on, you got it. 432. We're gonna lung it back with that right leg. Lunge three times.

Knee drive right there. L three times. So we're just waking up those legs. We've got kicks today. We got some different kicks.

Are you ready? Kick it? 123, I'm keeping it low on this side but you can kick higher. Remember a lot of hamstring in kicks right right there one more now. Singles down up, down two more.

You got it down nice. Uh Third side. 321 and kick, let's go. 321. Kick it a little higher if you can.

321 I guess we started with the knee on the other side. That's OK. That's all right. That's OK. 321.

You got it core balanced right here. OK. Singles down, up, down, up, down, up two more. One more. You got it.

OK. Are you ready? We're gonna jab it forward right left. Here we go right left now, thumb side. When you hit thumb side, when you hit double time, let's go.

Bam, bam hit that punching bag. So you're slightly leaning forward in that body stance. You're not back here, right? You got it 43. Take it to a hook.

Come on, hook it around side of their face. Come on w right there. Double time. Let's go, bring it around. Come on.

Do you feel your core? Nice and tight? Let's go. You got it 432 upper cut. So it's right arm under the chin.

Left arm. Nice. Put your hip into it right there. You got it double time. Are we ready?

Ready? Let's go right left. Awesome. Breathe through your mouth. Starting to get that heart rate up a little bit coming up.

We got it. 43 cross punch right arm, right arm, center, left arm, center. So you're pivoting your toe. I want you to lift your heel today. You have to be light on your feet because we're doing a lot of pivoting a lot of moving.

Let's go two more. Double time. Here we go. Right left. Right left.

Go. Go. Uh huh. Uh huh. 43 fast punches to the front.

I love it. Oh, there it is. Fast hooks to the front. Let's go right there. Punch for four, hook for four.

You got it hook, nice punch H twos, twos, twos, two punches, two hooks, two punches, two hooks. All right. Team. We're getting ready to rock and roll here. 432, Bob and Weed to the right to the left.

All right. So use your legs. A Bob and Weed is basically a squat, right. It's not just about dipping your head down. We got it right there.

Add a punch, add a punch if you want to add a hop. Heck yes. Right there. Great. I love a team.

You got it. Ok? I think we're warmed up. What do you think? I think we're warmed up.

All right. All right. A couple of jumping Jacks. Hold on two more. Jack right here, here here.

All right. Team. Let's do this. We got it. Jack and knee left.

Jack knee left. Jack knee left right there. We're gonna get into it. We got a bunch of different combos today. We're gonna try to give me a couple of new things today that you haven't seen in kickboxing.

One through seven. There's been a lot of kickboxing right there. Now, we're gonna take it to a Jack and a jab. Jack right arm, jab Jack left arm jab, you got it. Ok?

We're ready to go breathe, drink your water on the fly. Team towel off when you need to. Four more. Three. My do I, I love it.

Let's go. All right, right to the front. Let's go. So lean into your punching bag hands and guard. Hit it.

Jab jab right there. So the power comes from the back up. We talk about it all the time. In kickboxing. You don't do this from your elbow.

The whole body leans into it. The power comes from your body up the back. Double time. Let's go. Hit it hard.

Just power punch right there. Come on, baby, you got it. 4321. Jab cross hook it, jab cross hook it, jab cross hook it, jab cross and then we're gonna speed that up like this jab cross hook, jab cross hook and hold, got it. Ok.

So far so good. They're fast learners. That's right. They sure are. They're fast learners.

All right. Two more, two more. One, two, hold it here back deep. Pull it in, pull it in. Drive it, use your core, pull those arms.

Come on. We got it now. It's bene front kick, but I'm keeping it low on my kick for my hamstring right here on this side. I want you to follow Shannon on the kick. It's intense.

You knee him, you kick him in the abs, knee him, kick him in the abs, knee him. I say that with a smile. We're not mean we're not violent. 432. Should we put that together with the arms?

Try it out like this. It's Jab cross hook, kick him. Jab cross hook, neem. Kick him. Jab cross hook.

You've got it one more. Jab cross hook. Awesome fast. Jab cross right here. Nice work.

OK. This is our second a count. All right. Right here. So we're just gonna jab cross.

All right. Now We're gonna put that together with the jab cross hook. All right. I'm feeling it. I'm feeling it.

Here we go. Jab cross hook. Nem. Not fast. Arms 1st 87654321.

Jab Cross hook nem kick him fast for 8765. You got that. Let's go. Jab cross hook. Diam.

Come on you guys. Yeah, I'm just keeping my kick low. I want your energy. Jab cross hook nem. Pick him, hit him, hit him, do it again.

Do it again. Do it again. Jab cross hook neem. Pick him, hit him. W I love it.

Last time. You got it. We got it. 8765. OK.

Here's what's next? You're gonna slow approach. Hit, take it back, hit. Now we can hit with either arm. Honestly, I don't care.

It's not gonna really matter. We're just gonna get back into it and we'll use that right arm to jab cross hook. Got it. Now you could walk it. You could walk it back right Yeah.

Right. There's always options. All right, we're ready to put it together. Are you ready? Here we go.

Jab Cross hook num now. Hit fast for 8765. Take it forward. Take it forward, hit, take it back. Pet.

Take it forward. Pit jab cross hook go. You got it. Knee him now fast. 432.

Let's go. Let's go. Move it forward up. Hit him, take it back, hit him forward, hit him, do it again. Do it again.

Jeff cross hook ne him. Kick him. Hit him fast. Woo, I love it. Yes.

Come on, you got it. Use your space in your house. I don't know. Don't hit the coffee table right. You're right there.

Me. Last time through hit hit, take a look at where your furniture is right. Check your surroundings. You don't need a lot of space to get a sweat on jumping jacks. Let's go.

Awesome team. How do you feel fantastic? And you can take this low? It stay up. OK, so we're gonna do it on the other side and guess what?

We're not gonna break it down quite as much. You know what's happening? We 432, left arm to the front. Let's go. OK.

Come on, give me that pep in your step, your light on your feet. Fly like a butterfly sting like a bee. Just jab. Let's go. Jab jab jab jab, come on baby.

Hit him hard power from all the way, all the way comes up the back kinetic chain work it. Are you ready for double time on this arm? Go, go, go, go. Come on, keep it coming. Yes, you can.

You are strong. Woo, let's go. Heart rate's starting to climb. I just looked at my watch. Jab cross hook, jab cross hook, we'll do one more at this pace, then we'll speed it up.

Here we go. Team lean into it. Jab cross hook, jab cross hook me all that energy. Come on where the mind goes, the energy flows. So think about what you're doing.

Give that effort by this point. We're one third through in terms of time. So you guys are like, OK, I can do this. I'm gonna give more, I'm gonna give more. Last one.

Pull that back, knee in, pull it, pull it. I'm being careful on this side. I want you to give me all the energy. Go for it. 43, none.

Him and kick him. Neem. Big kick, neem. Big kick right there. W we're changing our weight.

We're shifting from front to back. Right. Yeah. All right. Jab cross hook nem.

Kick them go. Jab cross hook, nem, kick him. Jab cross hook nem, kick him. Jab cross hook. You got it neem.

One more. Yes, you can go fast. Jab cross go right there. Remember this from the other side? Ok.

So it's a fast eight count or we can count slower to four. Whatever works for you. Ok. So jab cross hook, knee kick, fast arms. Let's go.

Jab cross hook, knee now. Fast arms for 432. Jab cross hook go. Come on team. You've got it.

Make these loose big go go. Who give me that energy? Jab cross hook, knee em, pick them go. It's almost harder to, like, be careful. I wanna go full out but I'm listening to my body.

OK? Hold it here up for four. Up for four. You hit, take it back. You hit it honestly doesn't matter if you're hitting with your back or your front arm just as long as you remember.

Lead with your front arm. Here we go. Put it together. Let's go. Jab cross hook, neem.

Now fast for 43. Take it up. Yes, you can. You get it. Take it back, take it back.

I keep switching arms. Yes, I know. Here we go. Jack cross hook. Beautiful.

Best. Best. Take it up. Let's go. Yes, it's not about perfection.

It's about being proud. Go do it again. Do it again. Jab cross hook, knee him. Kick him.

Hit him fast. Yes, I love it. Go. Woo. Come on, baby one more time.

Are you ready? I'm ready. Jab cross hook, boom, boom. You got it. Uh uh come on, come on.

Hit it hard right there. Awesome. Right there. Jacket, jacket. We keep that heart rate up.

We keep that heart rate. Up. No rest for the weary. That's right. 876543 B of Shuffle right here.

OK. Beat down right and left. So feet are gonna be y you hit something on the floor like this bright left. We got it hit from your back again. Don't just do this.

You're gonna end up with a sore elbow. Right. Shannon. I love, you're bending your knees. Oh yeah, I love it.

Sinking into it. Bring the whole body in. Let's go. OK. Now doubles like this.

12. Let's go. 12. Let's go. 12.

Let's go. You got a team doubles for the win. W yes. Come on 12. Are you guys smiling at home?

Keep smiling. Keep smiling. Keep smiling. It makes everything better. You're doing something really good for your body, your body.

Thank you very much. All right, fast on the right. Hold it. Machine hit right there right there. Push it down.

Come on, let's go. 43 other side. Let's go. Bam, hold it here. Come on.

Keep it coming. I love it. All right. Four on the right four on the left. All right.

Let's go. 1234. You switch, you got it. Oh, let's go one more time through team. Let's go.

You got it. Take it to the front. Watch it's up then down, cross up, then down here we go up, then down. You got it right there. Join in right there.

Right. There. Ok, we're gonna add on to this. So we're gonna do four of these. Then speed bag at the chest.

1234. Speed bag at the chest right there. You got it. How's it going? Doing great.

How are we doing at home? Good. Ok, so that heart rate is what we call zone three. It's not too crazy. Mine's in the one forties.

It's like I feel good. That's a good place for me. I don't feel like holy crap. I'm gonna die but I feel like I'm working right. One more.

Hold it here, hold it here. Ok. Four beat downs, right. Four beat downs left high, low speed bag. Here we go.

Beat down. Go beat down. Hi low speed bag. Yes. Beat down.

Let's go. You got it. Come on, come on. Who? Let's see that effort.

Go. Give me that effort. Make the moves big, make them strong. It's hot. It's low.

It's be b come on, go. I love it one more. One more. Then we'll add on. Come on, come on.

Hit it, hold it here. Ok. Team we're gonna walk it forward. Four knees, jack it back like this 4324, knee strikes, jack it back right here. 43.

If you'd rather kick, you can kick, you know what I'm gonna have. You do the kicks today? All right, I'll do it and I'll do the knees because I've got the bad hamstring. You got it. Let's go.

Let's go. So Shannon will kick right there. Make them intense after you pick you pick. Come on right there. OK.

Beat down you guys. This is going together. It's going together. 1234. Come on, let's go.

Yes. Speed bag knees are kicks. Take it over 32. Take it back. I love it.

Oh go, go. Come on, you love it. Love it right there. Right there. Come on so good.

Right there. Come on, team. Let's go. Let's go think. Think.

Come on. Come on, push me two. Bring it one more time. Let's do it. Why not?

We can. Yes, you can. Yes, we can. Yes, we are. Go, go 432.

Heck yes. Nice job. I work. Ok, quick water break for me. Hey, high five.

Let's go, girl. Fabulous. Way to go to Boston. We're halfway. You're doing great water up, wipe the sweat.

All right. Let's go. Boxer shuffle. All right. Team.

So we keep that heart rate zone. 3 45 minutes. It's what we ask of you. Ok. Right.

Foot to the front. We're pedal jogging. It's like we're pushing pedals down right there. Hands and guard blocking with the right arm high, low, high, low, high option to March. Just know you have options.

Double time. Go strong, strong, block up, lock down, block up, lock down, lock up, lock down 43. All right. Slowing it down, four blocks high. Low side, two side, nice and strong right there.

Don't flail your arm place. It got it double time. Go high, low side side. You gotta think. Right?

We're making you think now. Yeah. Come on. W right there. 4321.

OK. We've got it. So we're gonna approach our opponent. We're gonna approach him and hit him block on the way back. Yes, 56, here we go.

Approach, hit with that back arm block with the right approach. Hit now, option at the knee right there at that knee on the final block. Pull it way up, way up right there. Go. You got it.

Pit block block block. Indeed. Head block block block and knee go. You got it. Come on.

Holy bananas. Huh? Keep pushing. Keep pushing. I love it.

Hold it here here right there. Beat down, knee beat down knee. Now we're gonna go beat down shin block, pull that elbow back, beat down shin block right there. Beat down chin, beat down right there. Give me that elbow strike, elbow strike strong through your back, strong through your core right there.

Last one. Awesome boxer shuffle. What do you think? I love it. Other side.

All right. OK. Girl, let's do it. Here we go. Hands and guard.

Let's go up down, slow up down, slow. Come on team double time. Hh Come on place. It don't flail. We gotta project our shoulder.

Yep. Right there. OK. We're gonna add the side, slow it down, up, down side to side, up, down side to side, up, down, top of the beat. We're gonna speed it up.

All right. Here it goes. Let's go up, down side to side. Ok. Team you got it W-4 32.

Hold it here. Approach and hit back and block. Let's go. Approach. Hit back with the blocks.

Knee lift is your option right there from the get go. You can pull it up there. Go uh breathe. How you doing, girl? Oh I'm doing awesome.

You're making me sweat. Chris, that's what I wanted. Right. Stan. She's got it our Shan she is fit people.

It's hard to make her sweat. Come on, I love it. Go. Let's go one more. One more team.

I love it. I want some more of it beat down, chin, beat down. I'll just have that elbow right away. Right. I didn't do it.

Beat down chin. Come on, bring it to me right there right there. Come on. You got a can. Let's go.

Come on, pull it up there. Three. Pull it up there. Two boxer shuffle to the front. Four kicks to the front.

Four mule kicks to the back. I'm gonna be careful on this leg. All right, here we go. 432143. Now you can add punches on the back kicks on the back kicks right here.

You punch, punch, punch, punch 43214321 Are you sweating? I'm dripping. I'm sweating, I'm dripping. Go 43 twos. Yes, we can.

121222 the front, sorry. Two to the back. All good. Two to the front. Two to the back.

I love it one more time jumping jacks. Here we go. Awesome. Ok. All right.

Another combo girl, let's do it, let's do it. Here we go. Four more. Three more two boxer shuffle. Ok.

This time we're gonna head to the side of the room. So we're gonna put our left hand in G we're going to tricep, strike high and low. Just start here. High, low, high, low. So you're striking through your tricep right there.

High, low. Now, speed it up, high, low. It's a half spot. Not even, it's like a quarter ST it's like a quarter, a little dip, it's a little Dippy. Do do, do we got a little Dippy do going on?

Let's go. You know, the members are gonna remember that little Dippy do. Dippy. Dippy do. Now we'll add two cross punches.

It looks like this. Two cross with that other arm up and down. Dippy do twice. Bring it across Dippy. Do I kinda like it?

I like it too. Did you love it? Do you remember Dippity? Do? Because you know what that is?

OK. That shows I'm so old people at home. You know what Dippity do is it was something you put in your hair to hold the curl, dippity. Do my grandma used it. Wow.

I love it one more. Ok. We're gonna add on. So your feet are wide. We're gonna kick to that side.

You're gonna step in, turn your ankle side, kick, bring it back. I'm being careful on this leg. Here we go. Step in kick. I want you to get that leg all the way up there when I'm slow.

I can kind of do it. Watch Shannon. Yeah, she's got her leg up there. You tell me what feels good. Double time.

Let's go in. Kick, step in and kick, step in and kick, step in and kick. I'm being careful. It's harder to be careful and than anything because I know when you're injured at home, you gotta think about it. You don't wanna over abuse your body.

Let's go. Let's put it together. Shannon. Dippy do twice, two crosses step and K two times. Here we go in 5656.

Here we go. Dippy do two crosses. Step in right there. Do it again. Come on now give me those kicks with more energy than I'm using right there.

Yes. Come on, Dippy. Do cross. Let's go. Big kick right there.

Let your sweat fly. Come on, go. W let's go. Come on one more. Let's go do it.

You got it. Awesome. Boxer shuffle. OK. This is gonna be more fun for me on the other side.

Here we go. High, low strike. High, low. Give me a little bit more of a spot right here. Until we take it to that double time.

Two more. You got a team, right. Dippy do right here. Dippy do with the strike right there we got it. Go.

Go. All right. You ready to add those two strikes? Let's do it. Two cross punches.

I'm sorry, here we go. Two cross punches. We're right there. Up, down, up, down two cross go. You got it.

Yes effort. Who we got some singers today? We do. I love it. Something new and different right into it with us.

Ok? One more after this one more. Let's rehearse those kicks on this side. Step it in stepping in high kick. Love it.

That feels so good. Step it in big side kick, turn that ankle, step it in big side kick one more. Double time. 56. Let's go right there.

Kick it hard. Yes. Push, push four, three, two. Are you ready? Strike it?

Strike it, strike it go high low dippy. Do cross two kicks. Come on, baby hot right there. Come on, go, go. He's smiling.

Love it. Go. Come on. Oh, I'm breathing. How about you?

I sure am. Come on, let's do it. Ok, I'm feeling one more. What do you think? Let's do it.

Ok, here we go. Pump it up, pump it up boxer shuffle. I'm so proud of you. We're cruising. We're cruising.

Nice job. Punch it front here. We go punch it, hook it four and four. Punch it h it OK, we're gonna add slow, slow uppercuts. Hold on.

We're gonna go like this. Four, four then 432, slow, you got it. Four punches, four hooks then 43, put your hip into it. Let's go. Let's go.

43. That all right. One more set of fours. Are you breathing? Hook it around.

Come on, use your back, use your upper body. Now, two hits, two hooks, two slow uppers. Yes, two hits, two hooks, two slow uppers. Go up. I'm losing my headset here.

Keep it coming. Good girl. Get nutty in the house. Yes. W OK.

Oh, come on, keep it going. Keep it going. Love a team. All right. One more right here.

Ok. Fox or shuffle. We are ready to go. How about another combo? Yes, we have time.

We got time. Ok. This is easy peasy. Are you ready? It's four.

Knee strikes. 43214, hooks four fast, I'm sorry, fast. more time. Team. It's right knee.

It's left knee right there. You got it. Hook it. Ok. Next portion all boxed up with an elbow block right there.

So sink into your cough spots. Sink into your dippy. Do your dippy do right there. Ok. So a baby squad is now a dippy do for today.

Ok. Now I'm gonna show you an option like this. Jump it forward, double elbow, this is an option. You're trying to get your heart rate up at the end of this workout. That's for you.

Yep. All right. Last one. Boxer shuffle. Let's put it together.

Four knees, 56. Here we go. Keep going. Two more of these. It's four box steps.

Got it knees. Let's go. 1234. Hook it four box sets, elbow block, elbow block. Team elbow uh huh.

Uh huh I love it. Love it. Yeah, you keep going. I just forgot what we were doing. I had a total mind going at you.

We you one more time because I screwed that up. Got it. Here we go. 12. What's wrong with me right there right there.

Let's go. I love it. You got it. Awesome. Jumping jacks.

Ok. Team I'm super proud of you. Let's take it home. We're gonna shuffle right and left. So check your space, check your space.

We're gonna shuffle inside jab 56 doesn't have to be big. It's 1234 right there. Got it. Come on option to grapevine. Never give up on the grapevine.

That's right. It's always, it's a classic right there. You gotta stay strong right there going OK. Take it to a cross so you have to pivot, pivot, pivot, sink into it. Come on sink.

Come on, loving it. Loving it so strong team. You got it proud of you. Come on. Come on, let's go one more set.

OK? Hold it here over to the right. We're gonna hit Jab and cross. OK? You may have done this combo before but may you might not remember?

Maybe OK. Here we go. Jab cross right here. Jab Cross. Are you reaching, reach through your back now, Jab Cross duck.

Are you ready? Here we go. Jab cross duck your punch. Come on. Jab Cross duck their punch.

Let's go. Keep it coming. You got it. Jab cross duck. Good heart rate.

At this point. I got sweat dripping all over. Me too. Me too. More.

Jab cross one more now, jump rope in the center. Shannon's got your low impact for you. I got a double footed jump or of my knees. Yes. Or you can do heels, whatever feels good.

You've got it. 43 hit to the other side. Hit, hit Jab Cross right here. Jab Cross. OK.

Team. You know what's coming? We do. You know it's coming. Jab Cross duck.

Let's go. Let's go. Jab Cross duck. You got it. Come on.

Stay strong. You are rocking this workout. Oh I love it almost there. OK. So keep going.

We're gonna go. Jab cross duck two times. Jump rope in the center. All right. Are you ready?

I'll count it. Here we go two times. Let's go. We go. Jab cross duck now, jump rope in the center for Other side.

Other side. Let's go jump rope in the center for 4321. Go. Awesome. Team.

Yes. Let's go. Let's go. Come on 43 now. Jump rope for 2211 time.

21. You got it. 210210 my goodness. Huh. I love it.

Come on. Yes, one more. I love it. Upper cuts. Let's go right left.

Feeling good. Huh? Fine. I got a sweat dripping off my bra in my eyes. You know, it's a good workout when the sweat is dripping down your face.

Yes, it is. Double time going going. Go use that core. Feel it. Yes.

Keep everything engaged through your core. Come on, let's go. 43, right knee pulls across. Pull it. I'm going easy watch Shannon pull it.

You strike their head on your knee. I mean, we mean business. We mean business for sure. Now, three knees, one cross 321 cross punch 321 cross punch three energy energy. Come on.

Come on, pull it up. Pull that knee up. Go. Yes, you can single one knee, one cross, one knee, one cross, one knee, one cross one knee, one cross. Come on.

Yes. Four. Do it. 32. Heck yes.

Other side. Ok. When I have to baby it, I get so excited for the other side. Here we go. I get to go full out.

It's hard not to go. Go now give me 3321. Cross punch 321. Cross punch 32. Holy bananas.

Huh? Awesome. So good. I love it. Can two now singles.

Yes, you can take me home. Boom. Come on, come on, boom. Hey, I pull, hit, pull, hit four more. Let's go.

Four. This is it. Come on three two speed bag over the head speed bag over the head. Let's go. Yes, heart rate is up.

I'm so proud of you guys today. Come on right here. Keep it here above the head. Oh my goodness. Shoulders.

Right. Come on now. Turn it the opposite direction. That's a mind. Get it.

Come on, turn it the opposite direction. 15 seconds. Yes, you can. Yes, you will. Come on 10 seconds right here.

Let's go. Oh, I'll count you down. 5432 B Oh, yes. Awesome job, girl. Thanks for, thanks for going full out.

I'm sweating. I'm sweating, taking a quick drink and stretch you guys fan trying to do at least three minutes of stretching. Great workout, Chris. Way to go. Team.

All right. Let's sit down and touch our toes. Well, first let's touch our toes this way. If your heart rate is still high, be careful about putting your head below your heart. Instead sit down and touch your toes.

If you're ok right here, I just open up the back side of the legs. Feel that stretch in your sacrum. Yep. Feels good. W awesome team and then sit down.

Yeah. If your heart rate is, don't put your head below your heart. Oh my gosh. I gotta wipe the sweat off, sweating. So here's what I want you to think.

Pilates. You scoop out your abs and you think about your sacrum in your back. You're kind of coming up and out. Yeah. And then you just go a little further as you inhale and exhale.

Feel that big stretch up the back. Love it. Let's go ahead and stretch with this leg first. That would be your left leg so I can show you right here. Big hug.

Sit up really tall. Breathe it in. Oh my goodness. That was fun. It was, it went really fast.

Yeah, Shannon was like, are you sure this is gonna be 45 minutes? I did say that she's like it will. We're breaking it down, we're breaking her down, baby. A couple of new things in the beginning that I know you haven't done. I know you haven't done because I've never done them right there.

Now, quad knee, hip flexor just come back as far as you comfortably can. Oh, right there. I love it. Team so proud of you. Ok.

Other leg take it across. I'm not gonna hug it in too tight. I'm gonna be careful. A hamstring injury is just, it's so interesting to feel which moves really engage that hamstring that you don't think about necessarily either hamstring into my knees. So, so be it.

Life is full of twists and turns pun intended. Ok. Take that foot behind you. I'm not gonna take this one behind me, but take it behind you. Yep.

And get that stretch. Awesome. Just stretch it out. Dig deep. I'm, we're gonna do a reverse table top, which is gonna get into my, um, hip flexor.

So I'm gonna do that one. I can also do a runner's lunge. So if you have bad knees, runner's lung as well. Ok, let's go into our, um, reverse table top. So take your fingertips, face them in towards your heels and then lift your hips.

So get a nice stretch in those hip flexors and release your head, neck and shoulders. Feel that through the front body. Yeah. Yes. So good.

Oh, that feels nice. Release. Ok. Let's sit cross legged if you can. I'm just, again, being careful.

I need a tow, I'm so sweaty. I can't even hold my arm sliding right across me. Yes, Sam always says, oh, you know, Chris, you don't sweat. I'm like, ok, Sammy, look at me right here. Way to go.

All right. So there are six other kickboxing. Um, did you know that we've done a lot of kickboxing plus bar? Oh, yes, that's right. Yeah, we'll have to get you in on one of those.

Um, so we use the bar. We do um, a weighted bar. A light weighted bar. It's really awesome. So, try out the kickboxing plus bar, try out the kickboxing hit or the kickboxing strength workouts.

We have a ton of kickboxing. It's a great cardio workout for those who aren't runners. I'm not no longer, not necessarily any impact. Really. It's a great way to get your heart rate up without feeling like you have to go run and it's amazing.

All right, team. You guys were fantastic. Thank you for joining us in this fun workout. We'll see you in the next one. Thanks.