40 Minute Kickboxing & Abs Workout | FOCUS - Day 7
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- Опубликовано: 23 авг 2024
- It's DAY 7 of our FOCUS program and I am so pumped for you to crush this workout with me! Today is a kickboxing and abs workout so be ready to turn up the intensity! We will work for 45 seconds at a time and complete 2 rounds of each exercise. I love this format, it flies by!
I used my jump rope today for the second half of the workout so grab yours if you have it and let's crush it together!
Exercises:
1. Squat to front kick right leg
2. Lateral Lunge to side kick right leg
3. Jackknives
4. Sit Ups
5. Squat to Front Kick left leg
6. Lateral Lunge to side kick left leg
7. Plank Extension walk out and back in
8. Alt forward kicks and two ducks
9. Bicycles
10. Lateral Kick and 1 jumping jack
11. dumbbell seated tuck and reach
12. touch down and step kick
13. plank open up and reach
14. Curtsy Lunge and Kick right
15. Toe touches
16. Curtsy Lunge and Kick Left
17. Seated crunches side to side
18. side shuffle inside kick and outside hook
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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer in Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!
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Anybody else surprised when they can do a move that their mind is saying isn't possible 😳.... Love those moments 😁... crushed it!!?
We haven't had kickboxing for a long time. That can only mean fun. Thank you Sydney and everyone have a nice start to the weekend
Yay - Abs, finally. Seems like we haven’t focused on them much lately. Thank you.
Agreed!
I'm not someone who loves when it's cardio days. I haven't missed them, lol, but I'll do anything Sydney asks me to do. I know she puts a lot of thought and intentionality into every single workout and program. I trust her choices even when they're not my favorites. Sometimes there's even more to be gained from the mental strength required to push through a workout I'm not so keen on. So thank you Sydney for always challenging me and pushing me out of my comfort zone.
I’ve never done your kickboxing workouts, because I didn’t think I’d like it. I proved myself wrong this morning. Loved it. Crushed it.
Glad Sydney mentioned the amazing library of workouts she has here. I’m constantly grateful I can follow her programmes AND pick and choose body parts/time etc. Best trainer ever.
I love how kickboxing keep your core engaged the entire time. No ab break ❤️🔥
I loved that part too!
Exactly💪
Crushed it ! Kickboxing workouts have always been fun and stress relief for me! Thanks Sidney for the joy you bring to me and to all who workout with you! 🥰
Repeating Sydney's Mantra in my head "do what you can with the day that you have" and reminding myself that this season of having to scale back, modify, eliminate moves entirely is just that, a season! And seasons eventually change!!! I want to be smart about my recovery and changing my mindset from "You're not working hard enough" to "You're doing what you can right now" is hard. Thankful for this squad and the ability for my body to move. I'm grateful to be here. I'm grateful for my strength and the health and strength that is increasing as I keep showing up! Way to work today squad!! 💦💪🏽🙌🏽💚
Cardio and abs will always be my favorite.
I’ve been avoiding this workout because I usually don’t love kickboxing. But I enjoyed it a lot more than I expected, and always appreciate the wide variety Sydney offers!
the battle in my head didn't go away for a second today, not always good idea to exercise when stressed. But now completed so I will be this healthier 🥰
Finally kickboxing 💃🏻💃🏻💃🏻 and abs
Lord have mercy
Thank you, Sydney! Love this!💚
Kickboxing is my favorite way to do cardio! It is fun and it really gets all the muscles firing! Thank you!
I very much enjoyed this workout!! Im usually not a kickboxing fan but this was great!! It was a wonderful start to my 40th birthday!! Feeling fantastic!!!!😃 Sydney and Dustin you guys rock!
I shocked myself! Normally the kickboxing workouts mean my hips get super tired and sometimes strained during kicks. Needless to say I wasn't looking forward to this one when I woke up to it. However, I decided to give it my all and wouldn't you know, my hips did not become strained and I just felt the normal tiredness one should. I am beyond happy about my progress from a year ago! Thank you Sydney and squad. Much love, stay safe and healthy everyone
I came back to this workout from energy program today!!! This is my fav. Thank you Sydney 🙏
This was a great workout! Welcome back abs! Hope that we see more of those during this month! Thank you as always Sydney! Have a great Friday and weekend everyone! Remember to be safe, be kind to others and wash your hands:) Lets work together to protect our healthcare system and all of our essential workers!
Bostton
Roxxxxxxxxxxxxxxxxxxxxxxxburrrrrry
I really liked this one! I loved how you incorporated bodyweight strength in with the kicks.
I never used to like kick boxing workouts, but something in me changed because everything about them feels right these days. Thanks!!
So much fun! While I love strength training, the cardio in FOCUS has made me so happy! I never thought I would ever say I missed cardio😂 Thank you Sydney!!
I feel the exact same! Preferably love the strength but the cardio has been great.
Thank you Sydney for such a fun kickboxing workout! Love Love Love it!!! My favorite cardio workout!
I really enjoyed this one, this month's program has a lot of no equipment workouts and I'm loving it.
Coming back to do this one on our rest day to loosen up since I'm so sore from crush!
I love kickboxing.....and I love the inspirational talk at the end! Start the day with a grateful heart....
Ohhhhh Kickboxing how I’ve missed you!!! THIS!!! WAS!!!! AMAZING!!!
Love all the abs workout today!!! Thanks so much ❤
Been waiting for an updated KB workout ! Thank you♥️♥️
Loved this kickboxing workout with abs 👍🏼🤩
Nice challenging workout,Syd!!! Loved the variety and the fun!! Thanks for always mixin it up!
Doing this workout as soon as I fully wake up, lol I'm excited i haven't done kickboxing in awhile ❤
Loved FOCUS!!! The variety is wonderful. Thank you so much Sydney for making December doable!!!
I don't like kickboxing workouts but the two rounds of each made it really doable! Thanks Sydney!!
Loved the abs/cardio combo. The kickboxing moves challenged my balance and agility. Thanks Sydney!
More kickboxing, please!!!! This one was AWESOME!!!!
Thank you Sydney for everything you've shown,you are such an inspiration, working out with you is pure pleasure,you changed our lives!🤗
Yes!!!!! This workout was AWESOME!!! Loved this one!! The sweat is falling as we all earned it!!! I am loving the variety and cardio in this program!!! The an focus felt awesome!! Thanks for the additional one too!!!
I loved this one. My favorite form of cardio!!
I love cardio and kickboxing, i have limited space but i was able to do it! No excuses! 😊 crushed it!
Man, I love this workout! So many repeats of it!
I CRUSHED IT 😍! Great workout, all I need after all day work on the computer 🖥! Thanks Sydney 😊 !
I loved this workout!! wow those were some challenging kickboxing exercises!! I’m sweaty Betty! Thanks Syd.
I loved the ab focus Sydney! Thank you for keeping us focused!! Thank you Sydney and Dustin!!♥️♥️
Loved, loved, loved the kickboxing! Thank-you, Sydney for another great one!
Kickboxing workout after a long time. Absolutely loved it. Thanks Sydney! Happy Friday! 😄
I love kick boxing workouts! I'm so glad she filmed one again! I definitely had some anger to get out from work issues and this is what I needed!
Agreed! Really like the cardio + abs combo. I have been missing that for a couple months!
Yay! i just had my vaccine booster today and hoped the next workout will not involve much arms😝. Wish granted! Thanks Sydney❤️
I did karate for 17 years, and those movements really brought back good memories! Thanks Sydney 🙏💪🥵
It’s my favorite workout and I have been missing it a lot, thank you so much Sydney, you are just amazing, I am ready to crush it 💪🏼
I had so much fun working out today, I crushed it 🥵💪🏼
Loved kickboxing and abs focus today, a reminder of how great it is to feel the vitality and sweat. Happy Friday!
WHEEEEWWW!!! That was a crazy workout! LOVED it!!! Loved the change of pace and different moves!
Running behind with the calender after 8 days off with Covid and battling body aches and pains - feel great after this excited to get back into the swing of it!
Can't wait to crush this later! 💪🧡🔥 love kickboxing!
Love the cardio/ab workouts!!! Thanks Sydney for such an incredible platform to keep coming back to for many types of workouts!!! Your amazing!!🔥🔥🔥💪🏾👊🏾🏋🏾♀👍🏾💗
Kickboxing is how I really got into fitness so needless to say I loved this. SO MUCH FUN SYDNEY. Keep it up girl!!
this one was so fun and flew by!! i always love kickboxing workouts!! thanks sydney!!
I took a break yesterday and was really overwhelmed. Today I felt like not doing workout but I pushed myself and I'm proud of doing that.
The after workout feeling is incredible.
Another tough one - certainly pushing myself. Thanks Sydney.
Haven't done a workout in nearly two weeks but when I read "kickboxing" this morning I was really pumped and despite my tired mind I did it, crushed it and loved it. Thank You, Sidney!
Woo, heart rate is up, love it! Glad I got to end my day with this! So thankful to be here, healthy and strong!
This was so much fun! Loved the star jumps and lateral kicks!! 👏 Thank you Sydney and Dustin!! Xxx
Yes!! Start each day with a grateful heart! :) Loved this workout!
Thank you Sydney for this amazing ab and kickboxing workout, it felt so good, energized and it flew by fast 🙏🏻😊🏋🏼♀️
Favourite workout yet! That was a lot of fun and flew by! Thanks, Sydney ❤️
Fighting Friyay! Love kickboxing workouts! Loved the variety in this one!
Fabulous Friday focus with Sydney! 😅👌
Whoa mama!!! That flew by, was super fun, diverse, and a fantastic workout! Thanks Sydney and Houdy! Friday is feeling fulfilled ❤️🤘🏼
So much fun!!!! this will be one i go back to over and over! Thank you so much for keeping us on our toes and giving us such variety!
What a fun Friday workout! Nice sweaty burn and the workout flew by!
My most favourite workout ever!! It had abs which I missed so much, good non jumping cardio, arms and legs! Loved it 🌻🌻
Yay abs!!!! I know they are not necessary bc we work our core all the time but they really do make me feel good about myself☺️ thanks again Sydney!!
I have learned SO much about my own body's 'imbalances' with Sydney, and am able to work on them now. SO appreciative!!!
Hello Miss Sydney Cummings. Super Kicks!!. Totally Focused!! In the ZONE!!! Boom! Boom! Boom!
This was one of my last workouts before I start chemo, kickboxing was just what I needed. Here’s hoping I can still do some of these moves with modifications in the next several months fingers crossed)
Yay!! Love kickboxing workouts! This was a great one. The time flew by!
Thank you for catering this month to what we know is a busy time! As someone who's going away for half the month I so appreciate these shorter workouts in the busy time ahead of it and bodyweight workouts for while I'm away so I feel like I can keep up!
I‘m loving this program so far!
Loved the kickboxing. One of my favorite routines so far in this Focus program!!!!! Thank you Sydney
Crushed it again!! 💪 loved this workout more than the first time. Before you Sydney I used OLD BILLY BLANKS VIDEOS! THANKFULLY I FOUND YOU!! ❤🎉 I randomly chose this one and that post workout talk I NEEDED TO HEAR TODAY
I loved this work out so much as someone who only ever likes straight strength workouts. I missed the kickboxing so much, more of these please!!!! I love you so much Sydney, you have changed my life.
Kickboxing is still my favorite cardio. It’s been too long! Thanks for a fun Friday workout!
awesome job everyone! got those abs- got kicking! Whoooo! Thank you!
I love kickboxing! I also love strength training with weights and I understand how important it is do that, but I'm loving the cardio in this series.
I almost skipped this workout.. Thinking it's too difficult for me.. But I still tried it and guess what? I crushed it. Thanks Sydney. It's all because of you.. 💪💪💪💪
Whew!! I showed up and crushed it!! Thank you for another awesome workout!!😊🖐🏾
Yes!!!! Love the kickboxing. Brought back great memories of a class I was in for years at the gym. Awesome workout Sydney!!!
Loved this one!! I feel like there hasn't been a kickboxing video in a bit, so this was a really nice change of pace!! Thanks Sydney! I will forever be grateful for you!
Love the variation this week!!! Thank you so much for all your hard work for all of us!!!
Such a fun workout! It flew by! Loved the kickboxing and abs combo!
Yes love it can’t wait to crush this workout later when I finish work !!!!!!
Thank you Sydney! I m so happy you posted a kickboxing and abs workout today. They are my favorite!!! It’s my Birthday, so Happy Birthday to me! 🥳🎂❤️
Loving these workouts this month!!💪🏾 Thanks so much Sydney!!👍🏾
Oh, I missed kickboxing so much 🥺!! This was the perfect workout this morning! Thank you, Sydney, for the fun sweat session ❤️!!
This was a great kickboxing workout I really enjoyed myself
Can't say I loved this - I don't know if thats because of my pure hatred for ab workouts, that I'm super uncoordinated or just wasn't feeling it today - but I did it and went all out. & I guess that's the main thing.
Anyone else was so tired? I am shaking! I do not know if I crushed it or it crushed me lol. Thank you Sydney! GOT TO BE STRONGER!
ruclips.net/video/nsUNX2MKA8g/видео.html
Winnnnnner suuooooo hooooooo
I have sore legs from yesterdays workout but I still felt like moving and this was tough at the beginning but so fun! I wiil come back to it and increase intensity another day!
SWEET ❤️ This Kickboxing and Abs workout gave me the SPICE I needed in my day 🌟Thanks for bringing this style back 🙏
This was so fun! I was intimidated by the title of this on the calendar.. one of my new favs! Thank you!! 💪🙌🏻❤️
You are so amazing!!! Thank you for all you do for us!!! LOOVVVVEEEEE Kickboxing