The workout itself has some interesting choreography - I found it really tricky the first few times I tried it. But I think I've done it enough times - and have gotten used to Amy's style and cuing - so that now it seems more athletic and basic. Combo 1 is done with right and left done back to back in add-on style so you do the right then the left, add to the right, then add to the left; you don't do the entire combo on the left, then build it all again on the left. After the combo (which seems pretty short), you do your first intensity blast. The first blast you do three side kicks then to jump side kicks (those are fun). Combo 2 seems short, too. It is set up the same way as the first combo so you do right/left/right/left in add on style. Interval 2 is my favorite. You do jump switches, 3 side kicks, then 1 jump kick (to the front this time). Then you do a combination of combos 1 and 2. Something interesting that Amy does is she throws the intervals in too so you do the final product of combo 1/interval 1/combo 2/interval 2.
The second half of the workout is set up differently. For combo 3 you build the entire combo on the right then do it all again on the left. Amy announces interval 3 as her favorite. It is probably my least favorite. It's called "the weave," you do hooks while traveling forward then come bback with one arm flurrying in the air as you do a sort of shuffling box step back. Combo 4 is set up the same way as comb 3 - all on the right then all on the left. Interval 4 is called "kick walk walk" - Amy says this too is her favorite interval. It is pretty fun - it's a side kick then 2 hops into alternating kicks. Then you go into combined 3 and 4 which is combo 3/interval 3/combo 4/interval 4.
Combo 5 is looooong. It is set up all on the right then you run through it for what seems like a lot of times. Then you do it all on the left. I don't think you do it as many times on the left, but I could be wrong. Interval 5 is more balance than intense, but it does have some lunges and spin back kicks to keep the heart rate up. Then you go into something called "Combined 5," which seems odd because what are you combining it with? You combine the finished product of combo 5 with interval 5 then you go back and do the finished product again and combo 5 again but she does the interval on one side only then does the finished product again then goes back and does the left side before doing the interval again.
The core work uses the step platform a mat, and a tubing. It's partly abs, partly low back.
Amy also included a 6 min heavy bag bonus. It is short, but it is fun. I have a heavy bag and I always chose a premix that includes the heavy bag bonus. Amy does some punches on the bag and includes jump switches and tucks to keep the intensity up.
Overall this is not a very intense workout, but the length of the cardio section definitely ups the ante. Amy's kickboxing form has really improved over the years. This is Amy's first kickboxing workout and her punches leave something to be desired, but her energy is so infectious and her love of music and working out totally make up for it.
Sweat factor: 7.5/10
Fun factor: 8/10
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