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Wednesday, January 22, 2014

At home kickboxing

Sunday my husband and his buddies finished our mancave in the basement and spent the entire afternoon and evening watching the football playoffs on the new flat screen.  I stayed upstairs and got some more unpacking done, watched football without the bickering of what calls the coaches should've made and played on Pinterest.  I was searching for Tabata workouts and found a fun one for boxing.  Who got super excited? This girl! The original was only the first two sets (crosses/jabs and upper cuts) but when I did it last night, I added 2 more sets of kicks.  The total workouts was 20 minutes and I did it while watching Biggest Loser in my living room.  It doesn't get much easier than that, does it?  Also, I found a great app called Tabata+ Lite which does your countdown timer for you and even keeps track of the rounds.  This is great for me because I can barely count to 8 when I'm not doing anything, let alone kicking and watching a timer and keeping track of how many rounds I've done.  That's just not happening without a little help from technology. So here's my at home kickboxing tabata workout if you want to try it.  I love it.  It's simple, quick and effective.  What more can I ask for?

Quick Tabata boxing workout

5-10 minute cardio warmup (I had just done 60 minutes of pool class so I skipped this but you could do any kind of walking in place, jump rope, squats, lunges, stairs, etc.)

1st set- Repeat for 8 cycles
20 secs of jabs & crosses (high speed and power)
10 secs of rest or squats

Rest 1 minute

2nd set- Repeat for 8 cycles
20 seconds of upper cuts (high speed and power)
10 secs of rest or lunges

Rest 1 minute

3rd set- Repeat for 8 cycles
20 seconds of side kicks (alternate legs per round)
10 secs of running in place

Rest 1 minute

4th set- Repeat for 8 cycles
20 seconds of front kicks (alternate legs per round)
10 secs of running in place


Cool down and stretch

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