Skimble
Download on the App Store
Moderate Workout

Kickboxing

Moderate   44 minutes

Target Areas: Shoulders, Legs

Equipment: Chair, Exercise Mat

Kiele Briscoe
 		    Added by Personal Trainer Kiele Briscoe
Kickboxing
Tags
Bodyweight Workouts Shoulder Workouts Chair Workouts

Exercises

Set 1: 1 round
March in Place
❤️ Moderate (Zone 2)
March in Place
45 seconds
Jabs
❤️ Moderate (Zone 2)
Jabs
1 minute
Alternating Side Reaches
❤️ Moderate (Zone 2)
Alternating Side Reaches
1 minute
Jabs
❤️ Moderate (Zone 2)
Jabs
1 minute
March in Place
❤️ Moderate (Zone 2)
March in Place
45 seconds
Duckunders
❤️ Vigorous (Zone 3)
Duckunders
1 minute
Torso Twists
❤️ Vigorous (Zone 3)
Torso Twists
1 minute
Jabs
❤️ Vigorous (Zone 3)
Jabs
1 minute
March in Place
❤️ Moderate (Zone 2)
March in Place
45 seconds
Squat Front Kicks
❤️ Vigorous (Zone 3)
Squat Front Kicks
1 minute
Squat Side Kicks
❤️ Vigorous (Zone 3)
Squat Side Kicks
1 minute
March in Place
❤️ Moderate (Zone 2)
March in Place
45 seconds
Right Jabs
❤️ Vigorous (Zone 3)
Right Jabs
1 minute
Left Jabs
❤️ Vigorous (Zone 3)
Left Jabs
1 minute
Jabs
❤️ Very Hard (Zone 4)
Jabs
30 seconds
March in Place
❤️ Vigorous (Zone 3)
March in Place
20 seconds
Right Hooks
❤️ Vigorous (Zone 3)
Right Hooks
1 minute
Left Hooks
❤️ Moderate (Zone 2)
Left Hooks
1 minute
Left Hooks
❤️ Very Hard (Zone 4)
Left Hooks
30 seconds
March in Place
❤️ Vigorous (Zone 3)
March in Place
20 seconds
Right Upper Cuts
❤️ Vigorous (Zone 3)
Right Upper Cuts
1 minute
Left Upper Cuts
❤️ Vigorous (Zone 3)
Left Upper Cuts
1 minute
Upper Cuts
❤️ Very Hard (Zone 4)
Upper Cuts
30 seconds
March in Place
❤️ Vigorous (Zone 3)
March in Place
20 seconds
Right Back Kicks
❤️ Vigorous (Zone 3)
Right Back Kicks
1 minute
Left Back Kicks
❤️ Vigorous (Zone 3)
Left Back Kicks
1 minute
Alternating Roundkicks
❤️ Vigorous (Zone 3)
Alternating Roundkicks
30 seconds
March in Place
❤️ Moderate (Zone 2)
March in Place
20 seconds
Right Foot Taps
❤️ Vigorous (Zone 3)
Right Foot Taps
1 minute
Left Foot Taps
❤️ Vigorous (Zone 3)
Left Foot Taps
1 minute
March in Place
❤️ Vigorous (Zone 3)
March in Place
20 seconds
Elbow Strike, Knee Strike
❤️ Vigorous (Zone 3)
Elbow Strike, Knee Strike
1 min 30 secs
March in Place
March in Place
20 seconds
Jab Cross Hook Elbow Right
❤️ Vigorous (Zone 3)
Jab Cross Hook Elbow Right
1 min 30 secs
March in Place
❤️ Vigorous (Zone 3)
March in Place
20 seconds
Jab Cross Hook Elbow Left
❤️ Vigorous (Zone 3)
Jab Cross Hook Elbow Left
1 min 30 secs
March in Place
❤️ Vigorous (Zone 3)
March in Place
20 seconds
❤️ Vigorous (Zone 3)
High Kicks and Punches
1 min 30 secs
March in Place
❤️ Vigorous (Zone 3)
March in Place
20 seconds
❤️ Vigorous (Zone 3)
Head and Stomach Punches
1 minute
March in Place
❤️ Vigorous (Zone 3)
March in Place
20 seconds
Rapid Punches
❤️ Vigorous (Zone 3)
Rapid Punches
30 seconds
March in Place
❤️ Vigorous (Zone 3)
March in Place
10 seconds
Power Punches
❤️ Vigorous (Zone 3)
Power Punches
30 seconds
March in Place
❤️ Vigorous (Zone 3)
March in Place
10 seconds
Upper Cuts
❤️ Vigorous (Zone 3)
Upper Cuts
30 seconds
March in Place
❤️ Vigorous (Zone 3)
March in Place
10 seconds
Double Knees
❤️ Vigorous (Zone 3)
Double Knees
1 minute
Transition
Transition
35 seconds
Crunch Punches
❤️ Vigorous (Zone 3)
Crunch Punches
45 seconds
Transition
Transition
10 seconds
Plank
Plank
45 seconds
Transition
Transition
10 seconds
Russian Twists
Russian Twists
45 seconds
Transition
Transition
10 seconds
Elbows to Hands Plank
Elbows to Hands Plank
45 seconds
Child's Pose
Child's Pose
45 seconds
Transition
Transition
15 seconds
Standing Leg Stretches
Standing Leg Stretches
1 minute
Torso Twists
Torso Twists
30 seconds
Chest Openers
Chest Openers
1 minute

Related Workouts

Kickboxing
Kickboxing
20 mins 30 secs, Moderate
Kickboxing
Kickboxing
42 mins 33 secs, Moderate
Kickboxing Practice
Kickboxing Practice
27 mins 15 secs, Moderate
Kickboxing 1
Kickboxing 1
9 minutes, Moderate
Kickboxing 1
Kickboxing 1
10 minutes, Moderate
Kickboxing
Kickboxing
21 mins 35 secs, Moderate

Workouts with the same Equipment

Low Impact Sitting Belly Fat Workout For Fat Burning - with COACH MERE!
Low Impact Sitting Belly Fat Workout For Fat Burning - with COACH MERE!
8 mins 21 secs, Beginner
THE BEST Full Body Workout For Arthritis Or Inflammation | All Seated | Beginner Level | 10Min
THE BEST Full Body Workout For Arthritis Or Inflammation | All Seated | Beginner Level | 10Min
10 mins 49 secs, Beginner
Energizing Chair Yoga for Seniors & Beginners // 25 minute Dynamic Flow
Energizing Chair Yoga for Seniors & Beginners // 25 minute Dynamic Flow
25 mins 50 secs, Beginner
Back to Basics
Back to Basics
15 minutes, Beginner
Day 2: Lean Legs Workout | Slim & Toned Legs 10-Day Challenge | Low Impact Chair Workout (At Home)
Day 2: Lean Legs Workout | Slim & Toned Legs 10-Day Challenge | Low Impact Chair Workout (At Home)
10 mins 20 secs, Beginner
20 Minute Beginners Yoga (Chair Yoga Option) - with Annie Clarke
20 Minute Beginners Yoga (Chair Yoga Option) - with Annie Clarke
20 mins 24 secs, Beginner
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free