When you find something, you love to do, you’ll never work a day in your life.

This famous statement is true for your workouts too. My “soulmate” work out was found by accident, and it was a Cardio Kickboxing class called Turbo Kick, created by Celebrity Trainer, Chalene Johnson. I fell in love with this workout immediately, because it did not feel like work. It felt like a fun dance class with kicking and punching, which allowed me to release any stress, while listening to great trending music. My love affair with this workout ran so deep that I created a career by becoming Chalene’s TOP Master Trainer from the years 2006-2014. Fitness famous was never the goal, however, being featured in the top selling informercials by Beachbody and training thousands and thousands of people to teach this format was a dream come true.

Today, after two C-sections and being the mother of 2 little boys, I have also recently recovered from 2 knee surgeries, one in each knee. My high impact aerobics days are few and far between now, however, cardio does not always have to be HIGH IMPACT to have great results. You can get in a great workout with low impact cardio and that’s what I will share with you today.

There are 2 types of cardio training that benefit the body.

One is high intensity interval training, known as HIIT. The other is low intensity steady state training, known as LISS training. Each have benefits of conditioning your body, and as we age, it is important to know that one is not better than the other, however, by mixing up your cardio with HIIT and LISS workouts, it will help you improve not only your cardiovascular health, but it will also keep you mobile to chase your children around without feeling out of breath all the time. Today we are going to incorporate both forms in this quick and fun 17 min workout.

When it comes to HIIT training, these are short bursts of activity (either high or low impact) which are performed in a duration from 15 seconds to no longer that 60 seconds long. The goal is to get the heart rate above 85% to really benefit from the science behind the training method. Think of a car engine, reeving up from zero miles to 60 miles an hour, then slamming on the breaks for 10 seconds, and repeating this over and over for 5-10 times. What do you think would happen to the engine? It would become extremely hot, and take a while to cool down, probably much longer than normal. What HIIT training does to your body is make your body burn more calories for the next 24-48 hours, thank you science!

LISS Training is different, and beneficial. This is a longer duration in which your heart rate gradually increases, and you are working your body for a longer period of time, anywhere from 10 minuets to 60 minuets, at a 60% level of energy. A great example is an aerobics class, a long walk, a bike ride, to name a few examples.

I still love my soul mate workout, so let me share with you my LOW Impact Version, which was filmed just 4 months after my 1^st Knee Surgery.

*Please remember that every workout should have a proper warm up and cool down so you can take proper care of your body for longevity and reduce the risk of injury.

In this warmup, I will cover the 4 punches, which are jabs, cross, hook and upper cuts. We will incorporate shoulder rolls to get the Sonoma fluid activated in your joints to help you feel mobile and ready to move. In the full workout class, which you can find HERE (insert link: https://www.instagram.com/tv/CL9o0YUJMx_/?igshid=YmMyMTA2M2Y%3D)

Warm Up

1. Shoulder Rolls (alternate sides and repeat (for a full phrase of music)
2. Double Bob and Weave, using a small squatting motion to pump blood through large muscle groups in the body.
3. Double bob and weave, adding a jab to the front. Repeat this right and left for a full phrase.

LISS (Low Impact Steady State Cardio)

1. Jabs Front to Side, using your right arm.
2. Double Bob and weave to the right and to the left.
3. 4 Quick Crosses with Zig Zag

REPEAT LEFT SIDE

HIIT (High Intensity Interval Training)

1. Sumo Squat to Jump up
2. Zig Zag with Hands behind the head, elbow wide, bringing the elbows down to your knees. Reminder to tuck the pelvis slightly forward to engage the core and protect your lower back. *Note: You should never feel this in your lower back, and by tucking the pelvis slightly, you are keeping your tail bone and hips from rotating and putting unnecessary pressure on the lower back.

KICKS

1. Knee Repeater 4 Times Right and Switch 4 Times Left
2. Alternate Knee Kicks, Right and Left.
3. Alternate Front Push Kicks.

REPEAT LEFT SIDE

HIIT

1. PUMP it
2. Step knee Throw over heads
3. Pump It
4. Arms reach high to the right, switch and reach to the left, reach low to the right and low to the left. **Please follow the video for reference

COOL DOWN AND STRETCH!

FORM for Kickboxing is extremely important, please watch the full 17 Minuet Workout here, to let me help guide you and as always, please direct message me on Instagram for any help.

AGE is a number so treat your body like gold and it will respond back to you.

Movement is medicine, your mindset is how you take your life back. Let me know how you like my first love of working out, message me here: www.instagram.com/themeredithcampbell