Cathe Live Review: 30 Minute Kickbox Express (#358)
30 Minute Kickbox Express is a quick, intermediate level cardio workout. This was a pretty fun routine but it definitely wasn’t that challenging. As always with this type of workout, it is very much what you make of it and how hard you punch and kick etc but due to the length and the long warm-up, this is more of a recovery workout or a quick sweat session when you are short on time.
The workout begins with a long warm up, including punches and kicks, before a quick water break and then moving into the main workout. The routine consists of three sections. The first section is mainly cardio boxing with a few kicks. The cardio is all very easy to follow and you just repeat the moves first on one side and then on the other. There are no punching and kicking combos, as they are each done separately and the punching combos are all very easy to pick up. As always, Cathe also builds them up in layers so you have a chance to learn the moves before adding in more. Cathe and many of class are wearing boxing gloves, to add a little more intensity, but as Cathe say this is optional. I used wrist weights, held in my hands, instead as I find this more comfortable. As it is so short though, I would suggest using the gloves or weights, if you can, to give a little more challenge as the workout itself is only about 20 minutes long.
The second section is then using the heavy bag. As I don’t have one, I just shadowed boxed along with some of the class members who didn’t want to use the bag. This section contains the same punching combo that you did on the floor, which seemed a bit of a shame to me as it was a little repetitive, particularly given it’s such a short workout. However, if you have a heavy bag maybe it feels a little different than doing it without but as I don’t have one I don’t know. You then do what Cathe loosely calls “tabata” in that you do fast punching, running the feet, for 16 counts and then do 8 jacks. You repeat this sequence four times before moving back to more punching.
The final section is a quick cardio blast of attacks combined with pull and pounds. You then end the routine with another punching combo repeated on each side. All of the choreography is very easy and so you can just concentrate on good form and intensity. As Cathe said at the end, she left you wanting more and I definitely felt that way, as it seemed too short as a standalone routine and I would have loved for it to be longer.
Overall, an express cardio workout that will get you moving but not tire you out.
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The Workout
30 Minute Kickbox Express is a pure cardio workout mainly consisting of cardio boxing with a few kicks. Cathe used a heavy bag but you can shadow box, if you don’t have one.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
30 Minute Kickbox Express is 35 minutes long and originally aired on 19th August 2021 (#358). The workout starts with a long 11 minute warm-up, before a quick water break and then moving into the main routine. Cathe and class already have their boxing gloves on at the start of the routine. The main moves are shown below but are often built up in layers and repeated for a number of sets before moving on.
Cardio Kickboxing
3 Shuffles & jab / step together step & jab (add a hop in middle)
Alternating front kicks
4 Alternating front kicks (moving forward), jump rope (moving back) & 2 hops (pushing arms overhead)
Fighter stance jumps & double hop
Hi lo punches (hopping)
Repeat above on other side
Jab & cross / triple punches (fast) / 2 crosses
Repeat on other side
Move to Heavy Bag at 21:39 minutes
Jab & cross / triple punches (fast) / 2 crosses
Jacks (pushing arms overhead)
Repeat on other side
16 Fast punches running the feet / 8 jacks (pushing arms overhead)
2 Punches & speedbag
Jab & cross (increasing in speed)
Repeat above on other side
Move away from Heavy Bag at 28:19 minutes
4 Attacks / 4 pull & pound
3 Elbow strikes & 1 upper cut
Repeat combo on other side
The workout ends with a 3 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Boxing Hiit Express (#329) – HERE.
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A great, fun intermediate workout. It's perfect for when you need to workout but don't want anything too strenuous. I really enjoyed it. I tacked a 6 minute core section on at the end just to round it out.