If you’ve ever watched a boxer in action, you know that they have both power and stamina. Sure, they work to strengthen their arms, but boxers also rely heavily on cardio and core movements to get in shape for the ring.
Today’s full body cardio circuit will have you doing the same. Don’t worry, your arms and legs are still going to feel the burn during this circuit, but this workout will tax your abs while cranking up that heart rate. Consider it a one-two punch! And if that’s not enough, we’ve even included a signature boxing combo, the jab to uppercut, for good measure.
The workout below is for Day 25. Don’t forget to check out the full month of workouts here, or go to the workout calendar here.
Workout Directions:
Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That’s 1 circuit. Do the entire circuit 3-5 times.
- Option 1: 30 seconds on, 30 seconds off
- Option 2: 40 seconds on, 20 seconds off
- Option 3: 50 seconds on, 10 seconds off
Bonus: 4- Minute Burnout
Do each exercise below for the indicated number of reps as fast as you can. If there’s any time left over, hold a forearm plank until the clock runs out. For any move repeated on both sides (like skaters), each side equals 1 rep.
- Jumping Jack
- Bicycle Crunch
- Squat Pulse
- Inchworm
- Forearm Plank
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Katie Thompson1 Inchworm
- Stand tall with your feet hip-width apart and arms at your sides.
- Bend at your waist and place your hands on the floor.
- Walk your hands forward to come into a high plank with your hands flat and wrists stacked under your shoulders, and your core, quads, and butt engaged. Pause for a second.
- Walk your hands back to your feet and stand to return to start. That’s 1 rep.
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Katie Thompson2 Crab Toe Touch
- Sit on the floor with your knees bent, feet flat on the floor and together. Place your hands behind you, with your fingers facing your body.
- Lift your hips off the mat as you kick your right leg up straight and touch your right foot with your left hand.
- Lower your leg and arm back to starting position, and then repeat the movement with the other hand and leg. That’s 1 rep.
- Continue alternating sides.
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Katie Thompson3 Squat Jack
- Stand with your feet together. Clasp your hands together in front of your chest.
- Jump your feet out so that they’re slightly wider than shoulder-width apart. Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
- Drive through your heels to stand and jump your feet back together, squeezing your glutes at the top, for 1 rep.
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Brianne Wills4 Jab to Uppercut
- Start in boxer stance, hands near your nose, right leg back. Your back heel should be slightly lifted off the ground. Have your fists closed with fingertips facing your chin.
- Keep your hips in place as you punch your left hand straight out. As you punch, twist the knuckles of your hand so that when your arm is extended, your fingertips face the ground.
- Be sure to keep your right hand in a fist, tucked and at the ready.
- Return your left hand to the starting position.
- Pivot on the ball of your back foot, turning your hip and knee forward as your right hand swipes up from your hip. Keep your elbow bent, and fingertips facing you as you imagine ending the punch right under your opponent’s chin.
- Be sure to keep your left hand in a fist, tucked and at the ready, underneath your eye.
- Return your right hand and hip to starting position. Repeat.
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Katie Thompson5 Squat Pulse
- Stand with your feet hip width apart and core engaged. Do a squat, by sending your hips back, bending both knees and dropping until your thighs are parallel to the floor.
- From this position, pulse by lifting slightly, and then lowering again to the lowest point in your squat. Try to stay low and not stand up entirely for the full amount of time.
BONUS: 4- MINUTE BURNOUT
Do each exercise below for the indicated number of reps as fast as you can. If there’s any time left over, hold the last move until the clock runs out. For any move repeated on both sides (like skaters), each side equals 1 rep.
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Katie Thompson 6 Bonus Move 1: Jumping Jack (40 reps)
- Jump both legs out while raising both arms above your head until your hands meet.
- Return to starting position.
- Continue this movement for 40 reps.
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Katie Thompson7 Bonus Move 2: Bicycle Crunch (30 reps)
- Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. Alternatively, sit up higher so you are resting more on your sit bones (as shown above), while keeping your core engaged. This is the starting position.
- Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
- Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg. This is 1 rep.
- Continue alternating sides for 30 reps. Go at a slow and steady pace so that you can really twist and feel your abs working.
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Katie Thompson8 Bonus Move 3: Squat Pulse (20 reps)
- Stand with your feet hip width apart and core engaged. Do a squat, by sending your hips back, bending both knees and dropping until your thighs are parallel to the floor.
- From this position, pulse by lifting slightly, and then lowering again to the lowest point in your squat. Pulse for 20 reps, trying to stay low and not stand up entirely for the full amount of time.
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Katie Thompson9 Bonus Move 4: Inchworm (10 reps)
- Stand tall with your feet hip-width apart and arms at your sides.
- Bend at your waist and place your hands on the floor.
- Walk your hands forward to come into a high plank with your hands flat and wrists stacked under your shoulders, and your core, quads, and butt engaged. Pause for a second.
- Walk your hands back to your feet and stand to return to start. That’s 1 rep. Continue for 10 reps.
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Katie Thompson10 Bonus Move 5: Forearm Plank
- Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel.
- Extend your legs behind you, feet hip-width apart.
- Tuck your tailbone and engage your core, butt, and quads. Hold for the remainder of your 4-minute bonus round.
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