GOLD LIVE Class: Kickboxing Strength 2

Good morning, everybody. Oh my gosh! Maybe you're not doing this workout in the morning, but if you are live with us you are. I am Chris Freytag. This is Tara Putz. How are you, girl?! I'm good, thanks. Thanks for having me here. Absolutely! One of our new trainers. She is a firecracker. You guys are gonna love Tara. She is awesome. Been working out together for years. Mm hm, yes. So it's so fun to see you here today with us. Yeah, thanks. Okay, kickboxing strength team. Kickboxing strength, so you guys know how much I love Kickboxing as a form of cardio. It's just a great way to get the heart rate up. For me, it's easier on the joints than running and doing some of that high impact stuff. I agree, yes. It does take a little coordination, but you don't have to be a dancer. And if you get off in your own family room or living room, nobody cares. So you're gonna do the best you can, and I'll give you some cues for punching and kicking, and all that good stuff. We'll go five minutes of kickboxing, followed by five minutes of good strength. We have three blocks. First block will be focused on lower body strength. Then it'll be upper body, and then it will be total body strength, including core. So it's gonna be really fun, fast, furious. We start with like an eight-minute warmup. Then we'll go into our first block of kickboxing. Are you ready to go? I'm ready. Do you have water at home, squad? I've got my... Why is my water so far away? I'm a water drinker. Yes. I already been through one of these today. All right, here we go, team. We're starting. Nice big, deep breath up. Inhale up. So this is our warm up. This is how we get the juice in the joints. This is how we get the muscles ready to work out. This is how we get our heart rate into that zone three, into that medium zone, so we're ready for the workout to come. Let's just roll those shoulders back. Oh, man! So Tara was a dancer like Sam, so she's got some high kicks, ladies. You guys are gonna love her high kicks. I'm gonna be showing you some modifications, go ahead and pedal your arms back, throughout the workout so that you can keep kickboxing low impact if you want to. Mm hmm. No problem. All right. And then go the other direction. Swim this way. Swim this way. Scoop the water right there. Big circles. All right, give yourself a couple of hugs right here. Nice. We're gonna touch our toes. If your hamstrings are tight, this is an amazing stretch for the beginning. So we're just gonna come right here. Touch your toes. Stay here. Stay here. If you feel it up the backside of your body, you should. Bend your knees slightly if you need to. Take your hands, cup your elbows and just kind of sway side to side. Doesn't that feel good? Yes. Right there, now roll up one vertebrae at a time. Stack those vertebrae up. We're gonna do it one more time. Are you ready? All the way over. Touch your toes. Good. And then sway side to side. Just soften those knees. Roll it all the way up. I know what you're thinking. Is this yoga? No, this is not yoga, but yoga is a very useful warmup. It is. Okay, this time, I want you to walk it out to a Down Dog. Walk it out to a Down Dog all the way out. Now, in a Down Dog... we're on a slippery floor, so don't slip, Tara. Bicycle those heels. So in a Down Dog, you're pressing your open armpits towards your thighs, and you're digging those heels down, so you're gettin' a really good stretch up the backside of the body and through your back. Three, two. Pull forward to plank. Right here, let's get those hip flexors ready for all the work today. All the way up. Open. And then switch sides right there. Now, you guys, we've told you this a bunch of times, we don't rehearse this, so Tara really doesn't know what's gonna happen next. That's why we're professionals, right? Right. Able to just follow along. Just like you guys at home. One more on each side. Really get deep into those hip flexors. One more right here. Excellent, team. Alright, mountain climb down the center. So this just wakes up the glutes. Push off your toes. You can go as fast as you want. Push off. And you should feel this through your calves, through the back of your legs. Nice and strung through the shoulders and the chest. Keep it coming. Give me four sets. Three sets, two sets. Awesome. Walk your feet to your hands. Roll it up. Roll it up. Good. Right here. Okay, let's punch it. Right left, right, left. Okay, so we're gettin' ready right there. Thumb's side when you hit. Now, with kickboxing, you really wanna be able to hear the music. So I'm talking to my production team. Can you guys hear me? Make sure that music is loud. Right there. This is a quiet song in the studio, isn't it? Yeah. Okay, here we go. I hear that beat again. Let's go double time. Doesn't matter which arm you're on. Does not matter. We're warming it up. Now notice how we're light on our feet when we kickbox. You wanna punch, be light on your feet. Keep going, Tara. And here's the thing, when you punch, it comes from the ground up from the backside. So make sure today you don't punch like this from your elbow, but you're pulling that power from the back of your body. Four, three. Let's take your two-way hook right here. Hook it around. We're still warming up, team. Right there. Right there. Are you ready to double-time it? Side of their face. Here we go. And boom, boom, boom. Right there. Good. Woo! Just startin' to get that heart rate up a little bit. Four, three. Underneath their chin, upper cut. So we're dress rehearsing all of the moves. Mm hmm. Why not? Now uppercut comes underneath their chin, so you wanna put your hip into it. I love it. Four, three. All right, double-time. Are you ready? Yep. Here we go. We got it. We got it. Boom. Right there. Do you feel your core? Yep. Core, bicep. Four, three, two. Punch it again. Right there. Right there. Good. Now we'll go for a cross punch. That's our fourth punch. Four, three. Right arm crosses slow. Cross, center. Cross, center. Now, notice how we're pivoting our toe and lunging. You're on your back toe. Boom. Right there. Boom. Right there. All right, we're gonna speed it up, Tara. Let's try it out. Side to side. Side. Stay low in those sides. Side to side. The only thing that might happen is you get dizzy. Four sets, three sets, two. Yeah. One, hamstring curl right here. Feels good. Right here. Okay, still warmin' up. Hope you're doing well at home. So we got those upper body moves. So, here's the easy thing about kickboxing then. We just put them into fun combos. Four or eight count. It's not that complicated. Right there. Right there. All right, knees come forward. Here we go. Just gimme that right knee, then left knee. Right there. Pull 'em up. Good. So, you can always add a little pep to your step in kickboxing. Right there. Or you can keep it low impact. It's up to you. You're still working with intensity. Still got those arms above the heart. Four, three, two, jack it out. All right. What do you think? Are you ready? I'm feeling good. Nice and warm. I know, me too. I'm gonna throw in a few squats right here before we start our kickboxing, just because. Why not? Here we go. Down, up. ♪ Ah ♪ I'm waiting for the top of the beat. Down, and up right there. Tara's like, "What's going on?" Just following along, like you at home. Right, I had to get that top of the beat. Okay, so in a squat, eyes up, chest up. Heart above the hips, we talk about this all the time. I just wanted you to warm up a few squats. Woo! I'm startin' to sweat a little bit. Mm hmm. It's hot in here. Right here. Here we go. Two more right here. You've got it. One, two. Okay, we're warmed up. Good job, team. Five minutes of kickboxing. Grab a quick drink if you want it. Here we go. All right, I got my microphone in the right place. What do you think? Are you ready? I'm ready. Let's start with some elbow blocks. It's right, left, right, left, right, left. Bend those knees. Right there. I like it. Okay, now option, double elbow right there. So you add a jump squat. Go ahead, Tara. I'm gonna keep this low impact option for you because you are still working hard. Always know that low impact does not mean low intensity. It means that you're not adding the jump, but you're still gettin' that move. Really lift those elbows, so you feel it through your side body. Two more. Now speed back to the center right here. Right here. Woo! Get those arms above the heart. Light on this feet. We'll put these together. Simple, right? Yep. Here we go. In four, three, two. Two of these. Four of these. One, two, three, four. Two. Here we go. One, we'll slow this down. Two, three, four. ♪ And fly ♪ Right there. All right. One, two, three, four. I was just gonna do the low impact. Right here. Now let's cut it in half. So one elbow block right there. Now speed back for two, one. Got it? Right there. Two, one. Two, one. Nice! Punch it to the front. Let's go. ♪ Woo ♪ Yeah, I said it simple, except for the instructor, you have to keep talking and thinking. Right there. Now, when you hit, thumb's side when you hit, okay. So when you hit a punching bag, you don't wanna hit like this. You want those knuckles to hit the target. Got it? I'm joining in with you. Right, left. Right there. Okay, we're gonna go jab, cross, to the side. Jab, cross, jab, cross, jab, cross. Now we turn to the side. You are leaning forward in your legs, on that back toe. Jab, cross,. We're gonna add a duck. You ready? Jab, cross, duck. Jab, cross duck. We're gettin' right into it, friends. We're gettin' right into it. Right there. Use those legs. Jab, cross, duck. Jab, cross, duck. Come on, team. How you feeling, Tara? Woo! Good. All right. Movin' those legs. Jab, cross, duck. Come on, use those legs. It's fast. Come on! Four, three, two, I love it! One, hold it here. We're still going to the right. We're gonna hit 'em twice. We're gonna block back. I'll show you. Join in. You move twice, then you block back twice. Hit 'em twice. So you approach, retreat. Right there. Hit 'em twice, retreat. Now you are lifting that arm. Don't flail, lift, lift. You block their punch. Yep. Keep going. You're blocking their punch right there. Good. Now add a knee lift if you'd like. I'll show you. Right here, Tara. Right there, hook! Get that knee up. Block, boom! Right there. Block it right there. You got it. Keep breathing. I'm a loud breather. Yeah, the same. Right there. Two more, right here. Come on! Right there. Last one. Pull in that knee up. I love it. Jumping jacks to the center, right there. Good. How you doing? Good. Sweat's startin' to roll. Sweat is dripping. Now here's that low impact. It's still as good, my friends. So never discount it. Here's the thing, we're gettin' those arms above the heart, so your heart rate should be in that zone three, in that comfortable spot where you're breathing through your mouth, it's not too crazy, but you know that you've got that heart pumpin'. You can talk, but you can't talk incessantly, except I'm talking incessantly. Four, three, two, jab, cross to the side. Jab, cross. We'll slow it down this time on this side. Jab, cross. Are you ready for that duck? Jab, cross. Here we go. Jab, cross, duck. Jab, cross, use those legs. Hit 'em, duck their punch. Duck their punch. Use your legs. So make sure in the duck that you aren't ducking your head, but you're ducking your body. Drop from your booty. Drop from your booty, yes. I love it. I like that. Four, three. Come on, baby, two. Good. Now hit 'em twice. Go right into it. See if you can do it. Block 'em back. Approach them, then block 'em back. Now add that nee lift with a block right there. I love it. Notice our opposite hand. We call this holding guard. That opposite hand is protecting your face and your chest. So you always hold it here. You got it. Thank you, Tara. Holding down the fort right there. Come on! Woo! You got it. Awesome. Last two. Come on! I love it. Back to our jumping jacks. You ready? Jumping jacks just work. They get that heart rate up. Here's that low impact. Feel confident. Always feel confident to modify in any way that you need to for your body. Our goal is to motivate you. You do the work, right? Yep. Right there. Okay, now hold your feet wide. Jab, Jab, Jab. All right, we're gettin' ready for strength here. We're gonna jab two times in, out. Preparing those legs for the squats that are about to happen. Come on! Breath in deep. Gimme four, three, get down low. Here's that low impact, two, one. Bam! Good job. Woo! Strength training, coming your way. This is about the lower body. Now we're gonna weight our lower body moves. We were talking about it. We were thinking we're gonna do 15. But if you need to drop down to something else, please do. Own it, you guys. We're always talking about this in the Facebook group, that it doesn't matter if someone can do more than you or less than you, it's about the group spirit. All right, front squat. You're racking, your elbows are forward. Let's just go slow into a squat. It's down for two and up for two. So by having the weights in front of your face, this is the hardest squat, but it's my favorite, and I'll tell you why. Because I am holding 30 pounds, It's near impossible for me to tip forward, right? Yep. So it keeps you in good squat position, and you load that booty, seriously. Here we go. Down two and up two. Awesome. Now notice how low we're coming. That is range of motion. So, here's the deal. If your knees are healthy, work on range of motion. If you're like, "Oh my gosh, there's no way I can squat that low, then do your own thing." If you come here, I love it. If you are working on range of motion, keep going, Tara, I suggest you put the weights down, and you just think about hips and knees. We're doing two more. Girlfriend, you have been strong. I love it. Last one. Right there. You need one weight for the next move. Okay, put it right between your legs. We'll show the regular move, and then I'll show the modification. So we're gonna in, out. Pick up that weight in a nice deep squat. In, out. Pick it up. Now, when you pick it up, pick it up through your glutes, friends. So, again, Tara, keep going. I do not want you to pick it up like this with your low back. I want you to drop your booty. I want you to lift your eyes and use your glutes to stand up. If you need to slow it down, slow it down. If you are low impact, you are stepping in and out. Right here, right there. Again, this workout today is not a beat-you-down and drag-you-out workout. This is a feel-good, work-hard workout, huh? What do you think? It's feeling good. These 15's are a challenge. They are. One more. One more, right here. Come on, team, you've got this right there. And I love it. Okay, we're going into a deadlift, followed by a reverse lunge. In a deadlift, you do not push forward in your knees like you do in a squat. You keep your knees above the ankle, you hinge over from your hip flexor, and you pull back up through that backside. Simon says, long slime, please do not do this. We're gonna deadlift, reverse lunge, and then you switch legs. In four, three. You can start 'em, Tara. Here we go. Over and up, and then lunge. Yeah, we don't have to go to the beat here. Over and lunge. Beautiful. Ooh, I love deadlifts. Oh, same, they're my favorite. Because you feel, I mean, do you wanna lift your backside, everyone at home? Deadlifts are seriously the way to go. But here's the thing, form is everything. If you lose the integrity of your upper back and you round, you're gonna end up with some pain in the upper back and not using the hamstrings. Right there, good. Awesome. How we doing? Good. Woo! I have to keep remembering which leg. That's sad. We're alternating, right? Yes, we are- Okay. but that's sad that I can't remember from leg to leg. Come on, team. All right, let's go. Last one. Last one. So good. Woo! All right, cross behind lunges, friends. We're talking lower body. Cross that right leg behind. Cross it behind. Come back up. Cross it behind. Now, we're weighting it. We've got 30 pounds in our hands. It's kind of heavy. Maybe you have 20 pounds in your hands. Maybe you have 10 pounds. Maybe you have no pounds. That is fine. Now I'm gonna put mine down, so I can show you guys something. This all has to do with the integrity of the inside of your knee. Keep on going, Tara. I don't want you doing anything like this where you let that knee flop to the outside. You have to keep this joint over the top of your ankle. If a cross behind lunge does not work for you, go to a reverse lunge. But in a cross behind, we are adding extra adductor. Do you feel your inner thighs? Oh, for sure I do. Right there, four. Come on, team, three. Come on, baby two. Okay, we're gonna do side lunge alternating for sake of time here. So let's just take one way to the inside leg. So, you're gonna come down, switch arms. Come down, switch arms. So you can drop your chest towards your knee in a side lunge, but still keep that long spine, still pull through the backside. Woo! What do you think? Hello, inner thighs. Yeah. Cross behind side lunges. They really get those inner thighs. Come on, team. I love it today! You've got just a few more. Four. Let's go three, two. And we'll do one more on this side, doesn't matter. Okay, kickboxing. That was our first block of kick and strength. We're going back to the kickbox. How you doing? Good. Awesome. I like the combo. I love it too. Of the strength and the cardio. Right here. Punch that punching bag. So, here's my goal in a workout like this, hook it. Hook it around. I'm looking at my heart rate. For me, I'm right in the middle of my zone three. So, what does that mean? Means I'm working hard, I have to breathe in between words. I can't just keep going, but I'm not at that point where I feel like I'm gonna throw up, or where I have to do this move, okay? It's in between. I love it. Four hits, four hooks. Right there. Four hits right there. Four hooks. Now keep that core nice and strong. Hit 'em, then hook 'em. One more time. Hit 'em. Now two and two. Here we go. Two hits, two hooks. Two hits, two hooks. Come on, use your back, light on your toes. Let's go, four, three. Come on, baby, two. I love it. Right there. Right foot forward. You're in a lung position. Hands in guard. We're gonna lunge right here. You lunge, now pivot and turn. Squat, now pivot and turn. Lunge, now gimme a knee. Knee 'em. You lunge, turn, squat. You gotta pivot your feet. Lunge, knee 'em. Lunge, squat. Lunge, knee 'em. You're on that back toe. Now when we speed it up, you have to pivot. You have to add a little hop just to make sure you don't twist that ankle. Here we go. It's lunge, it's squat, it's lunge and knee 'em. Lunge, squat. Lunge and knee. You gotta hold your balance. Yep, right there, arms in guard. Right here, boom, boom, boom. Oh my goodness. Right there. Woo! Come on. Now you can keep it slowed down if you're worried about the pivot. It's up to you. Come on, four. we've got this. Yes we can, right? Yep. Three. Hello, legs. Woo hoo! And two, knee 'em. And one. Hold that right leg forward. Yeah, I know. I'm good. Jab, cross. Pull that shoulder through. Jab, cross. Jab, cross. Come on, right there. Woo! Come on! All right, now we're gonna add some legs to this jab, cross. Hold on. So we're gonna go one, two, three, four, hold. One, two, three, four, hold. The legs will be next. One, two, three, four. One more time. One, two, three, four, hold. Now here come the legs. You're gonna ski, ski, ski. So it's one, two, three, and hold. Now you can walk. Walk if you'd like. It's up to you. How does that feel? Good. Awesome. Here's that low impact. Four, three, two, one. Okay, let's practice on the other side. Then we're gonna put it together because we're gonna be alternating. Jab, cross right here. Reach for that punching bag. I love it, Team. Pull that shoulder through. So. you're always leaning forward. Make sure you don't do this. This is not kickboxing. You're gonna get punched. You have no power back here, right? Nope. Look at her body. She's leaning forward. Jab, cross. Let's go, four, three, two, one. Now we'll slow it down like this. It's jab, cross, jab, cross, hold. Oh, boy. I'm ahead of you. Jab, cross, jab, cross, hold. You got it. Jab, cross. We don't rehearse any of this, so Tara's just following my lead. One more. Here we go. Jab, cross. Now legs, here we go. Pull that back leg forward, ski. Pull that back leg forward, ski. Pull it forward. Pull it forward. You got it. Nice. We've got it. Four, three, two. Okay, right foot forward. So we're gonna go jab, cross, jab, cross, ski, ski, ski, and hold. What? Woo! Four, three, here we go. Jab, cross, jab, cross, one, two, hold. Jab, cross, jab, cross, ski, ski hold. If you're low impact, you walk it back. One, two, three, four. Walk it back. You've got it! Woo! Bend those knees. Come on! Nice. Yeah, baby. What do you think? This feels good. Good. Makes you think a little. Huh? Makes you think a little. Oh, yeah, you gotta think. Nice. Mine and body. You got it. Two more, come on. Very nice team. If you didn't get it this time, you'll get it next time, right? Hold it here. High bag on the right. High bag on the right. Right there. Good, team. All right, high, mid, low. Like this. You strike it. You strike it. It's low and hold. Strike it, strike it, low and hold. Get your booty down there and hold it. Uh-huh, it's hard. And you are striking from the tricep, so you're not punching 'em, you're striking. Now let's add a knee shin block, like this. Low, shin. You got it right away, Tara. I love it. Ha! One, two, three. Ha! Come on. It helps when you make sound effects. It does. I feel really tough. Right. Go. Good. Two more on this side. Right there. One more. Okay, we gotta do the other side. We're going a little over five minutes, but it's all good. High bag right here. Other hand is in guard. Come on, we're gonna go high, mid, low and hold. You gotta hold that booty down there. In four, three, two, here we go. High, mid, low, and hold. High, mid, low, and hold. Yeah! I love it. You wanna stand up, right? Yeah, I do. I keep not wanting to hold. Okay, well, we will stand up. Add your shin. Add your shin right here. Ha! Come on. You don't have to jump. You can just pull that knee and shin up. So much happening. Quad, hip flexor, knee. Let's go. Come on. Ha! You got it. Awesome. Okay, one more. One more, Tara. Go, go, and done. Woo! Here we go, strength upper body. You ready? Yep. All right. Grab a drink. team. Woo! It's important to drink. Okay, Arnold press. Grab your weights that you feel good about. Work our upper body. I'm going 12. So we were talking, I love upper body. And I love lower body. I love to crush upper body. She loves to crush lower body. See, we make a good pair. We do. Okay, Arnold press. Yes, this was named for Arnold Schwarzenegger. Right here, your elbows are in. Hands face your face. You swing and open and press. You lower and you swing. All right, here we go. Swing it open. We're not going to the beat of music, we're just going for it. You are gettin' some bicep shoulders right there. Load it up. Our goal is fatigue. Now we're going a little slower because we're heavy. If you're holding fives or eights, you might be going faster than us. That makes sense. You have to protect your joints. And so the way that you move the weights is super important in the joint, so you gotta really think about a controlled range of motion. I'm really starting to feel these. Yes. How about you? Oh, yeah. Ah! Come on, four more. Yes, we can. Four. Come on, baby. You count them at home. Let's go three. Woo! Yeah, come on. Two. You are tough, you are strong. Give me one more. Ah! Woo! Woo! Okay, we're going into what we call a bear crawl row. I'm just here to tell you that a bear crawl is harder than a plank. You're gonna hold a plate on your back, and that is hard. I will show you the option of putting your knees down. So we're gonna be right here, Tara. Let's just do a few rows in our bear crawl. Okay. You're gonna pull your knees about six inches or so off the ground, and we're gonna row on one arm, and then we're gonna row on the other arm. And then we're gonna row, and then we're gonna row. Okay, so as you row, I've got some pointers for you. Pull the weight past your hip and not in your armpit. So that's good. Therefore, she's using her back and not her neck. Sorry. She has got her ab so tight. I can tell because she's got that nice flat back. Now we're gonna add on to this move, and we're gonna add a step back into our plank, which is also difficult. So hold on, Tara, are you ready? Yep. Here we go. You're gonna row on the right. You're gonna row on the left. And you step back into your plank and back to your bear crawl. Row, row, step back. Yes. Row, row. Wait Chris, you said upper body. This is also lower! Come on! Now option is to drop to your knees right here. So this is your option. Maybe you've already done that. Still try to do your plank right there. You guys are tough. You are strong. Say it to yourself. Last one, and done. Woo! Holy, moly, huh? I made a puddle. Woo! Okay, push up down dogs since we're already in this position. Now, we're doing tricep push ups, so elbows are in tight to the ribcage. Again, I'm gonna show you modifications 'cause I want you to practice those pushups and get stronger. This is a really bad pushup like this. This is also a really bad pushup like this. So we're really exaggerating going for tricep pushups, but you wanna use more triceps. Keep our hands on our waist. You ready, Tara? Yep. All right, so tricep pushup down, and then push back to a down dog. That feels so good. Tricep pushup all the way down, all the way up, down dog. Tricep pushup. Now I'm gonna show some modifications, friends. Keep going. So here's a modification, dropping your knees. Here's another modification, getting your hips in the air. But the key is, and you could go to a chair, you could put your hands on a chair if you wanted to, but the key is to come with your chest down to the ground. It is not a pushup if you just barely bend your elbows. You've gotta go for a chest and tricep. Let's go four more, Tara. You're just killing it over. You are awesome! Three, come on! Two full pushups, friends. Woo! One. And I'm proud of you. Full pushups are hard. People will tell me, "Oh, I did 30 pushups," then I watched their pushups, I'm like, "You'd be better off with 10 good ones than 30 bad ones." Okay, Yogi squat. Here we go. Upper body, here we go. Right here, bicep curls. All right, right here. Now, when you do a concentration curl, your elbow is anchored on the inside of your knee. Holy, moly, I always have to drop down. I really can't do it with 15's in this position. I fall forward. Okay, now, Tara is gonna add a plank for fun. She's gonna do two bicep curls, and then she's gonna plank back, and I'm gonna show you a modification. So if you cannot get down in that yogi squat, you can come into a plie, tuck your elbows into the sides of your hips, and come here so you're not swinging. We want a good set of biceps, friends. We want a good set of biceps right there. So this works for me. If this is where you're at, maybe you're good with your yogi squat, come down here. This is really awesome. And if you wanna add that plank back, we've got some extra core happening. Yeah, baby. Come on, then. What do you think? Fatiguing, yes or no? Yes. Last one. Woo! Release, okay. Woo! Moving on to kickboxing. Great. Woo! Move your weights outta the way. This is block three, friends. We've got this. Make sure you don't slip on your sweat. Mm-hmm. I know, we got a little bit of a slippery floor. Okay, are you ready, girl? Boxer shuffle. Woo! Woo! Sweaty. I know. I'm so sweaty. Hands in guard. I love it. For four and three and two. Now punch in front. Punch it right there. Now punch in front. Punch it right there. two slow upper cuts, like this. It's one, two, three, four, one, two. One, two, three, four, under their chin. Give me that bicep right there. Underneath their chin. Use that bicep. You're gettin' some good muscle work with your own body weight and tractions in kickboxing. Oh my goodness. Come on, one more right there. Okay, we're gonna take, I keep touching my microphone. Sorry, I have a piece of hair. You know when you have a piece of hair that just keeps, it like keeps going on my mouth, and I'm like, Okay, right foot forward. We're leaning into that punching bag. This an interesting song. Yeah. You know, I didn't preview this playlist. I'm waitin' for that beat. Okay, jab, cross, hook. Jab, cross, hook. Jab, cross, hook. Jab, cross, hook. Jab, cross, hook. I always go for a really beat driven playlist when it comes to kickboxing. And I just was like, "Oh, this one'll work. This one'll work." Okay, so you've got the jab, cross, hook. It's front arm, back arm, front arm. One, two, three, one, two, three. Notice our body language. We're leaning forward. I keep inching next to you. I just wanna be close to her. I must smell good today. Let's go two more. Okay, so that's our first four counts within the combination, all right? Now here we go. We're gonna knee 'em from that back knee, front kick through your heel. Knee 'em. It's like you're pulling their hair. Kick 'em. You crush their head. You kick 'em. That's not very nice. No. Double-time, here we go. You knee 'em, you kick 'em, you knee 'em, you kick 'em, knee 'em, kick 'em. Two more. One more. Okay, let's put it together with the arms. Jab, cross, hook, knee 'em, kick 'em. Go! Jab, cross, hook, knee 'em, kick 'em. Jab, cross, hook, knee 'em, kick 'em. Jab, cross, hook, knee 'em, kick 'em. Whoops, I screwed that up. Right there. One, two, thee, hook, hook. One, two, come around. You got it. Right there. One, two, three. Ha! Ha! Come on. You got it! One more! One more! Go! Oh my goodness. And jack it out. I had a brain fart there. Hey, you know what? It happens to the best of us. I always make mistakes, you know? But that's okay. Doing the best we can. Four, three, two, other side. Okay, so we're leaning into it. Jab, cross, hook. It's one, two, three, four, one, two, hook. Hit, hit, hook, hit, hit, hook. You got it. It's right, left, right or left, right, left. Depending on what side you're on. Got it. One more. Now hold it here. Back knee kick. We'll do it Slow to begin. You knee 'em, you kick 'em, you knee 'em, you kick 'em. One more slow. We've got it. On this side. Ready, go. Since we already did it on the other side. I can't really- Sorry. Sorry, Tara. I am a really bad follower today. You are not. You are awesome! I'm a really bad cuer. No. Let's go. Yeah, some days... And by the way, at home, some days are not your best days. That's okay, right? Right. Every day is not 100%, baby. I always say, you don't have to look pretty, you just have to feel proud! Right. Four, three, two. Now we'll put it together. Here we go. Five, six, here we go. It's one, two, three, knee 'em, kick 'em. Hit, hit, hook, back knee, front kick. Hit, hit, hook, back knee, front kick. Hit, hit, hook, back knee, front kick. Hit, hit, hook. Awesome! We've got it. Breathe. Ha! Come on. Very nice, friends. I love it! Go for it. Come on. You got it. Those kicks, they really work. Your legs! They do. Last one. Come on, right there. Good job. Woo! All right, take it to the other side. We're running outta time. We're gonna go jab, cross, hook, upper. Try it. Jab, cross, hook. All four upper body moves. Got it. Right there. Right there. So when we speed it up, it's gonna go double this time. We're gonna add a jump rope in between, Five, six, give it a try. Hit, hit, hook, under. One, two, three, four. Join in. If you watched these first two, join in now. Come on! Hit, hit, hook, under, jump your rope. Hit, hit, hook, under, jump your rope. Hit, hit, hook, under, jump your rope. You got it. One more. Now hold this, hold this. Turn it to the other side. Arms slow, here we go. Hit, hit, hook, under. Hit, hit, hook, under. Now, if you've done any of my other kickboxing workouts, we always talk about power from your back, not your elbow. Pulling that shoulder through. So you aren't doing this, you aren't doing this, but you're really working those muscles. Double-time, add the jump rope. One, two, three, four, jump your rope. One, two, three, four, jump your rope. One, two, three, four, jump your rope. One, two, three, four, jump your rope. Come on. I love it! I feel like a real big, authentic kickboxer when I do these moves. Yeah. Right? Okay, now we're gonna switch sides. Watch this! On your jump rope. One, two, three, four. What'd you do?! Turn your body. Hit, hit, hook, under, turn. Hit, hit, hook, under, turn. Hit, hit, hook, under, turn. Come on! Are you breathin'? Woo! Yeah! Ha! Ha! Come on. I love it. One more each side. So turn it one more on this side, friends. Ha! Ha! Ha! Hold your jump up right here. How you doing? Good. Here's that low impact pedal jog right here. Or heels. Turn the rope. Your biceps should be on fire. They are. Yeah, side to side. Come on, let's go. Fourth, three. Front back. Let's go. Let's go, right there. Come on, team. I love it. Big finish! Crisscross, crisscross. Let's go! Right there. Turn those arms. All right, we're gonna drop the rope and put our hands overhead. You ready? Here we go. We got it. It's like rubbing your tummy, pattin' your head. Yep. Eight, seven, six, five, two, four, three, two, and yes! Woo! Woo! Whew! Okay, high-five, girl. You're doing awesome. Yeah, well, this is good. I love this workout. Okay, one more set of five minutes of strength. You're gonna need your mat. We're gettin' some core in here. So if you're on your carpet, maybe you don't need a mat, maybe you have a towel with you. Okay, one or two weights, roll up, press out. So I want you to imagine that there's a piece of Velcro down the center of your mat. You bring your spine down on that. You peel it up one vertebrae at a time. I'm gonna go with my 12's. I like that. Okay, so lay it down. Here we go. Peel up, roll up. Press, roll. Right there, roll up. Press, roll. Good. Really control that core, right? What do you think, Tara? This is good. I like this. Chest, core. Yep, a little front shoulder? Yep. Right there, team. You've got this! Five minutes of strength and you are done. I love this format because I am sweaty, I have my heart rate up, but we're still gettin' in some fun strength. What do you think? Yes, I feel it in my upper body, for sure. As our friend Shelly would say, "Baby girl, how you doing?" Yeah. Oh, I love her. We love Shelly! Come on. Okay, one more, one more. Woo! Yes, you can. Yes, you can. Slow and controlled. Press it, roll all the way down, friends. All the way down. Beautiful. I love it. Okay, full sit ups. We're gonna go into a full sit up from here. So you are gonna take your hands overhead. Your knees are slightly softened. Again, peel up off that piece of Velcro. Come all the way up, touch the outside of your ankles, come down. All right, here we go. We're gonna pick up our speed a little bit. All the way up and down. All the way up and down. Beautiful. I know this is hard. If you are having trouble coming off the ground, if you cannot keep your heels on the ground, I have some ideas for you. Okay, you could put a, what do you call that? Band, underneath your feet. And you could use the band to pull you up. It'll give you some assistance, so you get those muscles really engaging. You could have somebody hold your feet or put them under your couch. Remember when you used to do that, put your feet under the couch? And that would help you start to work on those full sit ups. You wanna be very methodical about rolling through that whole body. Gimme one more. One more, team. You are so good today. Bam! I love it! Woo! We're gonna come into a T-plank. We're gonna use the weights. So here we go. Right here, all right? Are you ready? I'm ready. So we're gonna come onto our toes, if you want. All right, you're gonna open, so you're using that total upper body and core, and then open to the other side. Let's go right there. Dropping to your knees. No shame in the modify game. That is entirely possible that that would be better for your body. "We are gripping our core muscles right now," she says with a smile. Those obliques. Those obliques are firing up. Come on, right there. We got one more set on each side. You got it, Tara? Yep, we're good. Yep. . Good. All right. You know, if you do 10 to 15 of every exercise with heavy weights that's slow and controlled, you're doing yourself a good deed. Okay, we're start in a four arm plank, and we're gonna come up, up, down, down. And again, we're gonna open firing up those obliques. Let's start going down on our left hand. Okay. All right? Here we go, team. Just so we're in sync. Are you ready? We're gonna go down, down, up. Nope. Let's start that again. We're gonna start from our elbow. See, I mess up. Here we go. Come up on that our left hand. Here we go. Up, up, down, down, open. There we go. Up, up, down, down, open. Now lots is happening during this exercise right here. I'm gonna show you the modification. Drop those knees right here. Here's that modification. Do not feel bad about modifying. It's called listening to your body. Are you feeling this, Tara? Oh, yeah. Woo! Come on, girl! These are my nemesis. We got it. Come on. Ugh! Our upper bodies are exhausted. Ugh! One more girl. One more. Let's go, team. And done. So good. Bicycles for the finish. Bicycles for the finish. Here we go. I keep inching towards you. Here we go. I just wanna be right near her today. All right, here we go. So I want you to get your feet up off the ground, and then we're gonna pull our shoulder blades up. So here's what I want you to do. Pretend you have an orange under your chin. Slightly tuck your chin to your chest, belly to your spine, and see if you can get your shoulder blades up. That is so hard. I know. It is the strength of your thoracic, your mid-back. Here we go. One, two, one, two, one, two. You can pick it up, you can slow it down. Okay, now modifications. Put that head back down. If your shoulder blades get exhausted, give them a break and then come back up 'cause you are practicing mid-back strength. If it's too much, one knee at a time. Right here, keeping your feet down on the ground. So you have lots of options. We're counting down from ten, nine, eight, seven. Let's go! Six, five, four, three, two. You've got this! And you lay it down in victory. You lay it down in victory. Okay, good job, everybody. Sit back up. Grab a drink and we'll stretch. Great job, Tara. That was a lot of fun. Thanks for having me. So for those of you at home, this was not a knock 'em down, drag out workout. This is one of those I find like, I don't know, approachable workouts. Hmm-hmm. You feel good afterwards. It's like a good workout, but you don't feel like your body got beaten up. Yeah. And so my heart rate was in my zone three for most of the time. I liked trying hard on the strength. But so every day, you guys, do some variety, do some different stuff. Heavier weight days, lighter weight days, cardio days, flexibility days. Yep, yoga. What about Pilates? Throw some of those. I know. And you know, honestly, let's do a seated twist. It's hard for me to take a yoga day. I agree. I love yoga. I teach yoga. I just, I don't know, I'm always like, "Ah, no, I better do something else." But as I get older, I realize how important those yoga days. My body feels so much better after adding it in there a couple times. Like my 2021 goal was to add at least one day of yoga, which I haven't been that great at, but I try. I'm trying to add it in just 'cause I know my upper body, for sure. And you know the advice I can give younger people is you notice it as you get older. Uh-huh. Oh my gosh, this is... By the way, we're stretching our hip flexor and our quad right here, and our knee. So just feel that. You should feel it all the way through here. Okay, other leg. Here we go. Well, that was great. Thank you so much for coming today. Yeah, thanks. Thanks for all of you at home who joined us today, whether you joined us live or whether you're joining us after the fact. There's always a hiccup or two in a workout. I was telling Tara as she's joining us, I'm like, "Don't worry about making a mistake." I mean, I've been teaching live classes for over 30 years, and I always, every class I make a mistake. It just happens. Right there, now open up. Feel, oh my gosh, my quads today! Uh-huh, they're tight. Uh-huh. Great stretch right there. You know the guidelines for stretching is to hold a stretch for 20 to 40 seconds. It's hard. It is really hard. I mean, I think I average more like 10 seconds, which is brutal. Okay, reverse tabletop. One of my favorite stretches I've been working on for the last year to try to open up through my chest and shoulders. So, lift your hips. Fingertips face your heels. And try to release your head, neck, and shoulders. Woo! That feels good today. Uh-huh. Oh, man. I feel the biceps. Exactly. Okay, let's go ahead and come over and touch our toes. So just inch your body this way. Lift your tailbone up. We started with this stretch. We end with this stretch. Oh, I feel so much better at the end. My hamstrings are wide open. Good job, team. Let's roll it up one vertebrae at a time. You guys should feel very proud of yourself. The commitment to do... I think the hardest part is committing to doing a workout. Right. Right? Being consistent day after day after day. Day after day. Thanks. Thank you. You guys were awesome. Have a great day. We'll see you again next workout.