Cardio Kickboxing & Conditioning Workout #MFitBikiniBootcamp

Okay, I know I say this a lot (and I know I say, I know I say this a lot)… but this has got to be one of my favorite workouts I have ever posted on this blog. If you want to slim down, tone up and feel really fit – this cardio kickboxing & conditioning workout is for you.

I created a lot of workouts like this for the 4-Week Flat Abs Plan. However, I’ve never posted a workout like this on the MFit YouTube channel.

If you have been following the Bikini Bootcamp challenge, you have already been doing this workout for weeks. However, if you haven’t yet joined the challenge, make sure you sign up to get a free 2-month workout calendar!

Be patient with yourself if this is your first time kickboxing. Workouts like this require a lot of coordination. Each move will feel more natural with practice. So please, do this video more than once!

This workout will start off with a very dynamic warm-up to fire up and stretch out your muscles. After the warm-up, we will get right into the kickboxing portion. We will do 10-minutes of non-stop kickboxing today. It will get uncomfortable. But, it is supposed to. Don’t be scared when you feel winded.

After the cardio is done, we will move on to my favorite part of the workout – conditioning. I grew up competing in gymnastics, and the controlled, yet dynamic exercises in the conditioning portion of this workout reminded me of Saturday morning gym workouts.

Have fun with this routine and work hard. I have the workout instructions written below. However, I actually encourage you to follow along with the video as it will inspire you to work harder and my demonstrations will add clarity to the exercises.

Try the cardio kickboxing & conditioning workout below.

Dynamic Warm-up (in video)

30-seconds on, 15-seconds off (roughly 10-minutes)
A. Jab/Cross (2x each side)
B. Power Cross (1x each side)
C. Cross Knee (1x each side)
D. Jab x3, weave to switch (2x)
E. Knee-Kick, optional jump (2x each side)

Do 2 sets of the following:
A. Elevated Tabletop to Pike (8 reps)
B. Plank Slow Rock (10 reps)
C. Pause Squat Knee (10 reps)
D. Plank to Downdog Tap (10 reps)
E. Push-up (10 reps)
F. Plank Hip Dips (10 reps)

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