Cardio Kickboxing Barre Workout (Video)

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Construct lean muscle, problem your core energy and enhance your cardiovascular endurance with this cardio kickboxing barre exercise. We’ll strengthen each muscle within the physique with this fusion exercise. Cardio kickboxing barre blends the sculpting energy of barre with heart-pumping kickboxing drills, making a dynamic exercise that may depart you feeling sturdy and energized.

 

I spent years instructing cardio barre classes at native Minnesota studios and I like a fusion barre exercise.

Barre exercises are recognized for the sneaky “barre burn” as a result of they contain loads of small pulsing actions and isometric holds that concentrate on hard-to-reach accent muscular tissues.

Personally, I like a fusion exercise like barre blend, barre sculpt, or right this moment’s cardio kickboxing barre. These fusion-style exercises are an effective way to combine up the week and let you reap the advantages of a number of completely different coaching kinds.

At the moment’s cardio kickboxing barre exercise combines the sculpting advantages of barre with the cardio endurance advantages you get from kickboxing exercises. This makes for an efficient and enjoyable exercise at residence.

Cardio Kickboxing Home Workout Jab with light weights

Obtain your health objectives at residence with this guided, cardio kickboxing barre exercise.

A whole exercise concentrating on each muscle group within the physique: the decrease physique (quads, hamstrings, glutes, calves, and thighs), higher physique (biceps, triceps, again, shoulders, and chest) and core.

Add cardio barre workouts like this one to your home workout plan 1-2 instances per week to construct and preserve energy.

Exercise Directions:

Observe together with the guided Cardio Kickboxing Barre Workout on YouTubeled by licensed private coach and barre teacher, Lindsey Bomgren. 

Your Exercise Seems Like This:

  • 30 Minutes of Cardio Barre Workouts
  • Sequenced Stream (transferring naturally from one sequence to the subsequent)

Exercise Tools:

Elective Gentle Dumbbells. I like to recommend between 2-15 lbs relying in your health stage. I’m utilizing 5 lb dumbbells in right this moment’s exercise.

Cardio Boxing WorkoutCardio Boxing Workout

Exercise Define

  1. Heat Up
  2. Down Canine and Plank
  3. Chair Pose and Arms
  4. Cardio Kickboxing Interval with Weights
  5. Second Place and Arms
  6. Cardio Kickboxing Interval with out Weights
  7. Mat Collection
  8. Cool Down and Stretch

Chair Pose and Tricep Kickback to Steadiness Press

Targets: Legs, glutes, quads, triceps, shoulders, abs and core.

woman performing chair pose to an overhead press and knee drive in a cardio barre workoutwoman performing chair pose to an overhead press and knee drive in a cardio barre workout

How To Do Chair Pose and Tricep Kickback to Steadiness Press

  1. Start standing in mountain pose, ft collectively along with your large toes touching. Maintain a set of sunshine weights at your sides, palms dealing with in.
  2. Bend your knees, bringing your thighs as parallel to the ground as they’ll get. Your knees will venture out barely over your ft. Carry your pelvis and hips down as little as you possibly can. That is chair pose.
  3. Maintain chair pose as you deliver the dumbbells to your sides (palms dealing with your physique) along with your arms bent at 90 levels. Assume shoulders down and again away out of your ears.
  4. Carry out a tricep kickback with the dumbbells. ‘Kickback,’ extending the elbows so your arms kind a straight line as you push the dumbbells again previous your hips.
  5. With management, slowly return the dumbbells to the beginning place. As you accomplish that, stand tall, shifting your weight into your left foot.
  6. Then, carry out a knee drive by driving the suitable knee up in the direction of your chest, stopping so proper knee is in step with proper hip.
  7. Maintain the knee excessive as you carry out an overhead shoulder press, urgent the dumbbells straight overhead, locking out biceps close to ears.
  8. With management, decrease the dumbbells again right down to your shoulders, then right down to your sides as you decrease the suitable foot again to the mat and repeat the sequence.

Modification: Choice to omit the stability factor, protecting each ft on the bottom as you carry out tricep kickbacks and overhead presses.

Entrance Punch and Press Jack

Targets: Complete physique — again, shoulders, chest, biceps, triceps, glutes, outer glutes (aspect butt), quadriceps, hip flexors, internal thighs, calves, abs and core.

woman performing two jabs and two jacks with light hand weights in a cardio barre workoutwoman performing two jabs and two jacks with light hand weights in a cardio barre workout

How To Do A Entrance Punch and Press Jack

  1. Begin standing ft hip-distance aside, knees barely bent. 
  2. Hinge ahead barely and produce your fists as much as chest stage. Choice to carry a pair of sunshine weights.
  3. Keep this loaded stance as you jab your proper hand ahead, punching the air in entrance of you. Preserve your left arm in in the direction of your chest.
  4. Then pull the suitable arm again in in the direction of your chest as you instantly alternate, jabbing your left hand ahead to punch the air in entrance of you.
  5. Then “jack” each legs out extensive as you press the dumbbells overhead, locking out biceps close to ears.
  6. “Jack” your ft again collectively and return the dumbbells to shoulder top. Repeat for a second press jack, then return to the beginning place and repeat the 2 entrance punches.

Modification: Choice to make this a low-impact train by tapping your ft out as a substitute of jacking them out.

Second Place Pulse and Entrance Punch

Targets: Glutes, quads, hamstrings, internal thighs (adductor muscular tissues), shoulders, chest, biceps and core.

woman performing pulses in second position with a front punch in a cardio barre workoutwoman performing pulses in second position with a front punch in a cardio barre workout

How To Do Second Place Pulse and Entrance Punch

  1. Discover second place by stepping extensive, heels in, toes dealing with out in the direction of the corners of the room. Think about your again is pressed towards a wall. Slide your again down the wall, reducing into a large squat place. Tuck your tailbone, anterior pelvic tilt, to have interaction your core.
  2. Maintain a lightweight set of weights in entrance of you, palms dealing with in. Bend your knees, reducing into the underside of your pliè squat. Shoulders ought to stay straight over hips. As you squat low, flip the palms so that they’re dealing with the ceiling and press them straight out in entrance of you as if you happen to had been serving a platter.
  3. Drive by way of the heels to stand up as you progress your arms in a round movement, this time flipping the palms down so that they’re dealing with the bottom. Consider dumping the platter reasonably than serving it. Preserve a slight bend within the knees to keep up fixed rigidity within the legs.
  4. Repeat this pulsing squat motion as you proceed to circle the arms, rotating between serving the platter and dumping the platter (palms up versus palms down).

Sumo Squat Excessive-to-Low Punches

Targets: Interior thighs, outer thighs, glutes, quads, shoulders, again and biceps.

woman performing a sumo squat with high to low punches in a cardio kickboxing barre workoutwoman performing a sumo squat with high to low punches in a cardio kickboxing barre workout

How To Do A Sumo Squat Excessive-to-Low Punches

  1. Stand with ft wider than hips, heels in and toes identified (sumo squat stance). Choice to carry a pair of sunshine weights in your palms. Carry your palms or knuckles as much as “defend” your face in a guard place.
  2. Bend your knees to decrease down into a large squat, pushing your knees out in the direction of your pinky toes as you drop your hips parallel to your knees.
  3. Punch your proper arm overhead and out to your proper aspect as you maintain the underside of the sumo squat. Preserve your left arm in your defensive place.
  4. Preserve a loaded squat stance and pulse up and down about an inch as you deliver the suitable arm in, then instantly punch it again out, this time punching the arm a bit of bit decrease as you concurrently sink right into a decrease squat.
  5. Proceed to keep up the squat pulse as you punch the suitable arm out 4 consecutive instances, punching decrease every time as you proceed to sink right into a decrease squat.
  6. After you’ve carried out the bottom punch on the backside, drive by way of your heels to face tall as you deliver the suitable arm again in.
  7. Then repeat the sequence. Punch on the suitable aspect for the timed interval, switching sides on the subsequent set.

Jab, Cross and Velocity Luggage

Targets: Arms, shoulders, again, chest, biceps, triceps, abs, core and calves.

woman performing a jab cross speedbag in a cardio kickboxing workout at homewoman performing a jab cross speedbag in a cardio kickboxing workout at home

How To Do A Jab, Cross and Velocity Bag

  1. Begin standing, ft hip-width aside, knees bent, core engaged. Open your hips to the suitable so your left foot is ahead and proper leg is again. Carry palms or knuckles as much as “defend” your face in a guard place.
  2. Together with your proper arm, “jab” ahead in the direction of the entrance of the room. Pull your proper arm again to your defensive place.
  3. Then punch throughout your physique along with your left hand (crossbody punch). Pull each palms again to the defensive place.
  4. Then think about you’re hitting a “pace bag” (consider any form of boxing film you’ve seen, that is the traditional transfer!) for a two-count. Make giant round motions with every arm as you “hit” your imaginary boxing bag.

woman performing chair pose as part of barre workoutwoman performing chair pose as part of barre workout

FREE 2-WEEK PROGRAM

Obtain Your FREE “3-2-8” Exercise Plan Right here

Mix energy coaching, barre pilates, and day by day step objectives in a well-rounded 2-week exercise plan. Obtain the FREE problem right here.

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What Is Cardio Kickboxing Barre?

Cardio kickboxing is a martial artwork impressed exercise format that mixes punches and kicks from each karate and conventional boxing with heart-pumping cardio workout routines. Barre workouts are impressed by conventional ballet strikes whereas pulling from yoga and pilates workout routines. The mixture of cardio kickboxing and barre creates a complete physique exercise that challenges your small, stabilizing muscular tissues in addition to your cardio endurance, core energy, flexibility, pace and agility.

Is Cardio Kickboxing Barre Good For Weight Loss?

Kickboxing is likely one of the finest full physique cardio exercises you are able to do at residence. It’s a excessive depth cardio exercise from begin to end that raises your coronary heart fee and burns energy (making it nice for fats loss). The kickboxing barre mixture affords an awesome low impact workout that may burn fats whereas being joint-friendly.

Pin This Exercise: 30-Minute Cardio Kickboxing Barre

Cardio Barre Boxing Full Body Workout at HomeCardio Barre Boxing Full Body Workout at Home

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