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Total Body HIIT-Boxing


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Coach Angela is an ISSA Certified Personal Trainer, Kickboxing Instructor and Team Betty Rocker Coach.

If you’re looking for a fun, fast-paced workout, today’s full body HIIT-boxing is sure to keep you on your toes!

You’ll be in the capable hands of one of our newest coaches, Coach Angela today who specializes in kickboxing training among her many talents! You can find her teaching and coaching regularly in Rock Your Life (my online home workout studio and women’s fitness community) and kicking ass in her daily life as a busy working mom.

Here’s a note from Coach Angela about why she loves this type of training so much, and some encouragement for you if these moves are newer or more challenging:

I love kickboxing because it’s a great cardio workout that helps increase core balance and stability, improve coordination and relieve stress (As a mom, I’ve really come to appreciate kicking and punching out my stresses this way. hah!). Kickboxing is also a skill to learn and practice, which makes it interesting.

When I was newer to kickboxing, some moves seemed intimidating and tricky, but with practice, I improved. There is something really fulfilling and confidence-building about trying something new, practicing it, and later on looking back at your progress to realize how far you’ve come.

So at any time, if you feel like your brain and your body are having a communication breakdown, just remember to roll with the punches and just keep moving.

I hope this workout challenges you but I know you’ll also have so much fun doing it!

-Coach Angela

Ready to kick it? Let’s go!

One-off workouts are great, but having a plan to follow is even better!

Check out ROCK YOUR LIFE, my online home workout studio and women’s fitness community!

We’ve got dozens of 30 day Challenge plans to choose from so you always have a plan, hundreds of workouts in our class library so you’re never bored, and so much support for you in our private support group!

Start a 30 Day Trial today!


Total Body HIIT-Boxing

Click to expand and see all workout moves

Equipment: Wall or chair back, optional weighted objects (water bottles, boxing gloves, wrist/ankle weights), optional elevated surface.

Format: Perform round 1 for 0:30 each, round 2 for 0:45 each and round 3 for 1:00 each.

Round 1

  • Jab, Cross, Duck
  • Low High Wall Round Kicks
  • Situp Backfist Punch
  • Jab, Same Hook, Cross, Same Hook
  • Alt Forward Lunge Punch
  • Jumping Jack Punches
  • Push-up Punch
  • Side Step, Side Kick Left
  • Side Step, Side Kick Right

Stay strong, healthy and fueled for your active lifestyle!

My delicious chocolate protein supports your healthy, active lifestyle and nourishes your body with 21 grams of organic plant-based protein (which contains all the essential amino acids).

Get Your I ❤ Chocolate Protein HERE!



Round 2

  • Jab, Cross, Duck
  • Low High Wall Round  Kicks
  • Situp Backfist Punch
  • Jab, Same Hook, Cross, Same Hook
  • Alt Forward Lunge Punch
  • Jumping Jack Punches
  • Push-up Punch

Round 3

  • Jab, Cross, Duck
  • Low High Wall Round Kicks
  • Situp Backfist Punch
  • Jab, Same Hook, Cross, Same Hook
  • Alt Forward Lunge Punch

How did you like that workout? Check in below and let me and Coach Angela know! Share this with a friend, and keep me posted on your progress!

Just wanted to share some motivation with you. Results don’t happen overnight but it’s the actions you take consistently over time that add up to the big changes in your health, energy and physique. ❤

I love how Meg really pulls so many principles we discuss together in this post she shared in Rock Your Life, where she’s pointing out her body composition changes and how the expectation of our weight on the scale doesn’t really reflect what we think it will.

Looking for a plan to help you reach YOUR goals?

You’re invited to Rock Your Body AND Your Life…

…in my epic home gym that has new classes every week30-day Challenges to keep you on track with a program, your own personal workout library, over 300 healthy recipes, an exclusive support group, access to the Team Betty Rocker coaches, and so much more!

Can’t wait to see you there!

The post Total Body HIIT-Boxing appeared first on The Betty Rocker.

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