20 Minute Holiday Workout | Kickboxing & Calisthenics

Summary

In this 20-minute holiday workout, the trainer guides viewers through a series of dynamic exercises, combining punches, kicks, and calisthenics to raise heart rates and burn calories. With a focus on quick combos and intense intervals, the workout aims to help people stay active during the winter months when gyms may be closed due to COVID-19. Each round is designed to target different muscle groups and improve cardiovascular fitness, keeping the energy high with fun, fast-paced moves. Viewers are encouraged to stay motivated, push through fatigue, and make fitness a priority even during the holiday season.

Takeaways

• 😀 The workout is designed to burn calories and increase heart rate through a combination of punches, kicks, and calisthenics.
• 😀 It’s especially beneficial due to gym closures in BC and the need to stay fit indoors during cold weather and the pandemic.
• 😀 The workout includes a mix of combo drills and calisthenics, such as jumping jacks, lunges, push-ups, and round kicks.
• 😀 Each round consists of 30 seconds of a specific combo followed by a 30-second exercise, followed by a 2-minute round of both.
• 😀 The workout structure encourages intensity, with faster combos leading to higher heart rates and more calorie burning.
• 😀 Several workout combos are included: jab jab cross hook, jab cross jab front kick cross hook, and others with round kicks and push-ups.
• 😀 The workout utilizes bodyweight exercises and punching/kicking drills to ensure a full-body workout.
• 😀 Participants are encouraged to work at their own pace, speeding up combos for a more intense workout if needed.
• 😀 The session concludes with a push-up burpee finisher to close out the workout, pushing participants to their limits.
• 😀 The instructor asks for likes and shares to gauge interest and provide more videos while gyms remain closed due to restrictions.

Q & A

What is the main goal of the workout presented in the video?

The main goal is to burn calories, increase heart rate, and stay fit during the holiday season, especially with gyms being closed due to the new COVID-19 variant.

Why does the instructor emphasize the importance of these workouts during the holidays?

The instructor emphasizes the importance because gyms are shutting down, making it harder to maintain fitness through regular activities. The workout helps keep people healthy and active indoors.

What kind of exercises are included in the workout?

The workout includes a combination of punches, kicks, calisthenics, and bodyweight exercises like jumping jacks, lunges, push-ups, and Russian twists, with short active intervals.

How long is each round of the workout, and how is it structured?

Each round lasts for two minutes. It consists of a specific combo of punches and kicks, followed by a short change-up to a bodyweight exercise. After completing one round, there is a brief rest and then the cycle repeats.

What happens during the 30-second change-ups between combos?

During the 30-second change-ups, participants perform specific exercises like lunges, jumping jacks, or push-ups to maintain a high heart rate and stay engaged.

How does the instructor encourage participants to modify their intensity?

The instructor encourages participants to increase the pace of the combos to raise the intensity and heart rate. If the pace is too slow, they are advised to go faster to push their limits.

What is the instructor's approach to varying the exercises throughout the workout?

The instructor alternates between different combos and exercises to target various muscle groups and maintain the engagement of participants. This includes punches, kicks, squats, lunges, and core work like Russian twists.

What are the final exercises in the workout?

The final exercises include a combination of jab-cross jab, upper hook, low kick, body round kick, followed by push-up burpees for a high-intensity finish.

How does the instructor ensure participants stay motivated?

The instructor provides upbeat commentary, encourages persistence, and reassures participants that even on sluggish days, the effort counts. They also offer tips to adjust intensity based on individual fitness levels.

What should participants do if they feel they need more of a challenge after completing the workout?

If participants feel they need more, they are encouraged to check out additional workouts provided by the instructor and continue pushing their fitness goals while gyms are closed.