Jab Punch Crunch Core Workout

Hello, GG TV squad. We are here with jab punch crunch burner. I am so excited. My name is Chris Frytag. The lovely Leah.

Hey and Lindsay Hi are here to help us out today. Now this is going to be a straight up 20 minute cardio workout. So if you have that day where you're just feeling like you need a quick calorie burn or you need to feel empowered and energized because kickboxing does that for you. We're just going to steady state cardio move through this for 20 minutes. Bam, you're done.

We're going to do some jabbing, some punching and you are constantly engaging your abdominals in a kickboxing workout. So there's the crunch, the core. Okay. Let's start with a quick warm up ladies, everybody at home and then we'll get right into some easy combos four count. Eight count.

Don't worry. I'll take you through it. You're ready ladies. Let's do it Deep breath up. Here we go.

I always start with breathing. Oh, feels good. All the way down. All the way up. Give me one more.

Alright, take that right arm. Just give me a figure. eight. So it's internal, external rotation. We really want to get the shoulders ready for this workout.

Lots of shoulder and back but always remember punch with your whole body. Not with your wrist. Not with your elbows. Okay. How about the other side?

Right here? Internal external big figure eight just sweep. those arms. awesome. I love kickboxing.

Oh yeah. It's my favorite. =Great way to sweat it out. Yup. Okay.

Release. Just shake those arms. Couple of big hugs. Awesome. We're going to come down into a Yogi squat heels in toes out.

Just sink it down right here. Get into those hips right here. Just move a little bit right here. Good. Inhale.

Exhale. Let's round our back up. Round it up. Good. Okay.

A couple of hip circles. So just like the shoulders. Here's our external rotation right here. Big and around last one. And now take it internal.

It feels a little awkward when you pull it in like this, but it works. All right. Lubricate. Those joints. One more each side.

Beautiful. Awesome. All right. Release those shoulders. We're going to punch it to the corners out out.

Good. Bend your knees. We're getting everything awake. Here we go. Nice punch warmin' it up still.

Here we go. Last four, three. You're gonna punch it to the sky right here. Punch it up. Spread spread side, body.

Reach it. High. Bend your knees. I love it right here. Punch it.

All right now. Big arms swings. Just to get that range of motion right here. Just big arms swing. We're going to pull those arms in and work some torso rotation.

Hold on right here. Join in when you're ready. Just twist it. Look behind you right there. Wrapping that rib cage around right there.

You got it. Four more right here. Let's go for four and three. All right. Hamstring curl.

So it's a butt kicker. You're bringing that heel up to your glute. Feel that stretch through the front of your leg. Getting ready for kicks ladies. Oh yeah.

yes Right here. Let's go for four. Alright, now knees come front. Just pull them up. All right.

Now if you've taken my other kickboxing classes. I always talk about picking through your back kinetic chain for your glutes and your hamstrings. So don't do this. Don't do this. Stay open from hip to rib.

We'll start with a low kick. We're just warming up. Kick it, kick it. Push your car door. Shut with your heel right there.

Hands are here now. Little higher. If those hamstrings aren't feeling it right there we're still warming up right there. Come on eight, seven, six, five. I love it.

Four, three. We're going to go into elbow blocks. Looks like this right then left right then left. Yeah. Give him a quick elbow.

That'll get them right there. Four more. Now take it to a high elbow. Don't hit yourself. Reach up high stretch right there.

Right there. Bend those knees. All right. Are you guys feeling warmed up? Oh yeah.

All right. Yes I got those heart rates up a little bit. We're in that cardio zone. Breathing through your mouth. Give me four more of these.

Punch it front. Here we go. Punch it. Ready? Double time.

Try it right here. Yeah. Abs are tight. I love it four, three, two, take it to a hook. Here we go team.

Come on double time. Let's go hoop. Bring it around. You got it. Four, three, underneath her chin.

Here we go. Here we go. Right there. You got it. Double time.

Here we go. Bam. Bam. Right there. Abs are tight.

Come on four, three, two. Jumping jack's right here. All right. We are ready now. Lindsay is with babe.

So feel free to take it low impact with Lindsay. Yes. Do what works for you. Here we go. lAST FOUR, Three, two, one.

Good punches front ladies. Punch it right here. Okay. We're going to go to a double punch in, out with the legs. I'll help you.

It looks like this. Punch it, in, out. Punch it, in, out. Get low right there. Right there.

Alright Two more. Then we are going to go to a beat down with the right arm in, out. Join in. Beat down. Right arm.

Right arm. Right arm. You got it. Now. Left arm.

Here we go. Right there. Boom. Very nice. All right.

Now alternate arm. You can do it right arm now. Left arm. Breathe. Awesome.

Down the center. Here we go Again down the center now. Right arm now left arm. Join it. Here we go.

Down the center for two now. Right arm, reach down now. Left arm down the center for two. I threw that right at you guys, right arm. Woo.

Hello legs. How are you guys doing? Really good Woo right there. Oh yeah. One more.

Let's go down the center. Come on now right Feet down. You got it. Hold it here. Boxer shuffle.

I love it. All right. We're going to hit two times to the right. Give me a big block back. Let's just start with our hit.

Just stay right here. We'll start here. Push off. Then we'll move into two hits. Two blocks.

I'm going to show you and then you join in. You're ready like this. You hit two times. Walk back, try it hit two times. You just slightly move hit them hard then block their punch back.

So you're hitting them then they come at you. Hit, hit, block, block hit, hit. You got it. One more. I lied.

One more. Here we go. Right there. Now hit on the other side. Just hold your head.

Get that beat, right there. You're pushing off whole body leads into that punching bag. You got the other arm right here. Protecting your chin. Got it.

Double hit. Try it Double, now block back right there. Double hit block back. Very nice. Double hit, block back.

Looking strong everybody. Now switch to the other side like this double hit block back. Now, do it again on the right double hit block back. Now do it again. Other side.

I'm sorry, I threw you for a loop guys. Right there. We're just switching sides. Here we go. Two times, this direction.

Very nice. Again. Other direction. You got it right there. What do you guys think of singles?

I don't know. Let's try it once this way. Now the other direction. Hoop, hoop, Block them, let's go hit 'em, hit 'em. Now Block em', let's go.

Excellent job, again. All right. Again to the other, one more set. Both sides. You got it.

I love it. Breathe through your mouth. Steady state cardio is hardio. Good right here. Knees.

Awesome. Everybody good? Woo So good Hope you're good at home. Maybe you're checking your heart rate today. Kick in that aerobic zone.

Let's go to those front kicks. Hands are here right here. Here we go. Front kick, push through your heel push kick. Now we're going to take it to that back kick.

You aren't going to tilt that body. I'm just turning sideways so you can see your body mechanics. Give me four more to the front. Now it's a mule kick to the back. You push, you push, tip your body over.

Hold it here. you push you. Push fire those glutes and the hamstring. You push, push looking strong last four. Now, four to the front.

Let's go. It's four, three, two. now, four to the back. Tilt your body. Abs are nice and tight crunch those abs.

one, two, three, four, one. How does this feel? Pretty good Twos, twos, twos, twos, twos Yes, you've got it. Two to the front. Two to the back.

Let's go. All right, We're going to singles in just a second here, ladies, are you ready? Right leg. Here we come front, back, front, back. Tilt that body.

Work those kicks. Push it hard. Give me four sets. Three sets. We're going to switch on the fly.

Two sets right there, other side. And you kick it. Now Leah's a dancer over there. How are those kicks goin' Leah? No, it's actually a little bit different than push the power to the heel.

Yeah, it is it's different So if your a dancer like me really pay attention to Chris' cues. They help. Abs are tight. Give me four. Yes, you can, three.

Come on baby. Two. Very nice high bag on the right. Let's go team right here. Or your other rights.

right here. This would be their right, right? That's all right What's wrong with me? A little bit of a mirror. We're all human right there.

There's you're right. It's that high bag abs are nice and tight. Now we're going to go high, mid, low and block. like this to high, mid, low, knee block high that you really pull that shin up right there. Yes.

High, mid, low. There's that right arm. You got it. Good job at home. I love it.

Try to get low. Pull that knee up. When you pull that knee up. That's the crutch right there. Yes.

You see it right there. Bam. High, mid, low, and crunch. One more. We're gonna change it up.

High, low, high, low, high. Now on the high you can jump. If you want to get that heart rate up it's high and low and high and low follow Lindsey for your low impact. Cause it's still intense. Yes?

Takin it at calf raise Yeah. I love that. Two more. Beautiful. Jog it out.

Boxer shuffle. Beautiful. High bag on the left. Now, here we go. My friend's hands and guard go lean into it.

It's right there. Whoo. Turn that. Turn that out. If you're using your whole shoulder, your bicep your abs are tight.

High, mid, low. Here we go. High, mid, low now block. High, mid, low, block. High, mid, low, block.

I love it. Come on team. Get down there on that low. You can do it. Woo.

Oh yeah. breathe Keep it moving' guys. It does make you feel strong. You could direct those muscles. Last one.

Now high, low. Here we go. It's high, low, jump if you'd like. High, low. High, low.

High. You got it, come on four more. Three more. Two more. Woo.

Quick drink. One drink. That's the halfway Mark. You guys are awesome. Here we go.

All right, everyone feeling it. Yeah. Oh yeah Vector boxer shuffle right here. Right, Left. looking strong.

We're throwing some sidekicks. So let me demonstrate. We're going to squat to the right Side kick to the left. It looks like this. You squat down low.

Side kick left. Squat down low. Now there's your opponent. Side kick left. Look at your opponent.

Squat down low. Now you can take your tricep, push away. Boom. Here's what I want to point out. I'm going to ask these gals to turn their toe a little bit.

When they kick, sorry, Lindsay. I'm waiting. I was like, I was just waiting I was like I'm going to kick her. So I want you to not do this and kick with your adductors but I want you to turn and kick with your glute. Boom, right there.

So that requires lining up the joints. We're about to go double time. Are you ready? Five six. Here we go.

Down, up, down, up, down, up, down. Get low as you can. Don't have to touch the ground. I want you to challenge you. You do you baby.

Come on. Let's go. Yes, we can three more. Come on two and breathe. ooh good That will get your heart rate up, right?

Oh yes it will Okay. Now the other side. So we turned that ankle and we kicked through our glute and not our inner thigh. Here we go, squat right, down. Turn that ankle.

Push away with your tricep. If it feels all right, right there. Down, turn, kick right there. Down, turn, kick. Yeah.

So I want you to really embrace that kick. Squeeze your glute, you guys are awesome. Lindsay, how are you feeling? Ooh, I love that Feeling good? Yes.

Okay. You can always stay at this pace too. Yeah, you can always stay at this pace. I want you to challenge you. Are you guys ready for double time.

And here it goes in five, six. Here we go. Down. Up, down, up, down, kick, down, kick Oh yeah. Come on team.

Stay with me. Woo. We're just pushing away with that tricep. If you can think about it four more. Yes, you can.

Three, two, one. Yeah. Right arm to the front right arm to the front. Now lean into your punching bag hands here. Right here.

Push off. Just jab with that right arm. Jab, push off. So here's what it should look like. Instead of looking like this it should reach with your shoulder.

Put your body weight into it. Reach, reach. Double time. You're ready. Hit, hit, hit, hit.

Now don't you dare stop at home. Don't you dare stop. Keep hitting, go. Eight, seven, six, five, four, three, three jabs. And across one, two, three cross two, three cross.

Bring that shoulder through that back. Shoulder comes through on a cross punch. Pull it through. One, cross, looking strong. Cross.

Oh yeah. Are you ready? Woo. Now knee em', kick em'. Like this back knee, front, kick back knee, front kick.

So you kind of pulled their hair. Then kick em' hard. Woo. Double time. Here we go.

Bam, Boom. Right there. Okay. Now I want you to think it's not that hard. We're gonna put it together with the arms.

It's easy. I'll walk you through it. All right. Are you ready? Here we go.

Lets go. Five, six. Here we go. Three hits and cross. One more time.

Now knee em',' and kick em', again. So it's two times through each thing. Hit them then cross. Hit then cross Knee them and kick them again. Very nice.

Three hits and cross. You got it. Knee them, kick them, knee them, kick them three hits and cross. Woo. Beautiful team right here.

One more, three hits. Right there. All right. We're going to hook to the front right here. Hook, hook, hook, hook.

Are you ready for double time? Let's do it. Here we go. Bam. Bam.

Bring it around. You use your back muscles. You are strong. Eight, seven. Oh yeah.

Feel that core. Come on. Four, three left arm to the front. Lean into it. Here we go.

Team. We're so close to that 20 minute Mark. Everybody feel in their heart rate is up. Oh, yeah. Heart rates are up.

This is your steady state Cardio. This is way that you feel like you could just burn those calories off all day. Let's jab right there. Pull it right there. You know what you eat matters, Right?

We know that what you eat but I got to tell you, ya quantity still matters. Right? If you burn up a few extra calories you're not going to complain about it. Oh no. Cardio Kickboxing is so good for us.

Alright double time ladies, go get it hard. I want you to push off that back foot and I want you to talk to yourself right here. You will not give up. Go eight, seven, six, five, four. We're going for three jabs and a cross right here.

One, two, three cross. Pull that back shoulder through. Come on. Right there. Strong.

I love it. Whoa, come on two more. Last one. Now we'll start it slow Back knee, Front kick. Try it back knee.

Front kick. Crushed their head. Bam! Gets me every time I know, right? It makes ya laugh.

Come on, double time. Here we go. Knee, Kick, Knee, Kick Last four, three, two. now put it together, join it. It's three again.

Now two sets of legs. Do you guys got it? Yeah, of course they do. Here we go. How about you at home?

Join it. It's two times three, two times through there's a little telephone in this song. Have you guys heard it? Come on, pick up the phone baby. Come on right there.

Right there. Knee em', Kick em' Do it again. Wooah, Wooah Done right here. Face the front. Bob and weave.

It looks like this. Down, up. So this is about your glutes you guys. If you've got a nice long spine just add that punch right here. Big finale.

Oh my gosh. You guys 20 minutes goes by fast. Woo. You did a great job. Yes.

Woo. All right. Here's your option, Leah with me right here. Stay with Lindsay. Low impact right there.

Eight, get lower. Seven, six, five, four, three, two, bam. Woo. Yay. Nice work.

Oh my gosh. I mean 20 minutes of cardio. It works right? Breathe. Let's stretch it out.

Keep that heart. I mean sorry, Keep that head above your heart. All right. So let's come into that lunge. It's one of the best stretches when your heart rate is high right here.

Just come down low. You can bring it down as low as you can. Keep that head above the heart. Open up. This always feels good, Right?

Yeah, Always _Favorite Stretch Excellent. And then the other side, just switch sides. Woo man. I love it at that stretch. I mean, I'm feeling a Yogi squat again.

Oh yeah. All right. Let's come down low. So try to get your heels toward the floor. If you can.

This is a big hip stretch. Just push those knees apart. Oh my goodness. Right? Really good.

This is my birthing stretch. Is it? Preparing for labor this is my stretch. I love it, Lindsey. Oh, we always are so thankful that you guys take the time out of your day to join us because it's a big deal.

Absolutely. It's a big deal to like get your butt ready and work out. Right? Whoo. It's always worth it.

When you're done. Sit on down. Figure four, stretch everybody right here. Just pull in. Nice long spine press in.

So you can feel this through your hip. Oh yeah. Yeah Love that. If you were playing your feet, boy you'll feel this stretch, right? Oh my gosh.

Other side. Woo. Yeah. You know, sometimes people say, well I don't know what to do for cardio, but you know dancing like Yulia, kickboxing, jumping up, Just move your body. Just move it.

Yeah. If you don't love to run cardio. Kickboxing is my thing. Especially when I'm pregnant, because that running that for me. It is really, you know, you can keep it low impact.

So it is good. Okay. Just a quick butterfly. Oh, open those hips. Oh yeah.

Thank you again for joining us. Check out the other jab punch crunch workouts. We will hopefully see you soon. Right ladies? Absolutely.

Have a good day.