For the past few weeks, I’ve been in a state of at-home workout confusion. I want to run, jump, and move my body to let out all the tension and built-up stress. At the very some time, I want so badly to simply lay on my yoga mat, breathe deeply, and focus on the present.
That workout combo is actually possible thanks to Box + Flow, a boxing-meets-yoga fitness studio based in New York City.
Now that we’re practicing social distancing and working out at home, Box + Flow founder Olivia Young curated this 30-minute workout below, so we can get our sweat on and then unwind. Bonus: she’s also instructing a daily Box + Flow class on Instagram Live.
3-Minute HIIT Warmup
Repeat this sequence three times.
10 Jumping Jacks
10 High Knees
10 Squat Jumps
10 Burpees
10 Crunches
3-Minute Shadowboxing
Repeat this entire sequence two times.
Begin in a boxing stance: left foot facing forward at 12 o’clock, right leg back at 3 o’clock, and both hands in front of face.
Jabs
Keeping your elbows in, your left hand punches out straight from your chin, twisting your wrist like you’re pouring out a cup of coffee. Twist your hips out and in, keeping your belly to spine.
Repeat 10 times.
Crosses
- Right hand punches out from the chin. Pivot your back right foot to engage your core. Power punch.
- Repeat 10 times.
Uppercuts
Punches come up from the waist, alternating right and left hands. Bend knees slightly, keep your belly in, use your hips and dig up from the waist to right under the chin.
Imagine pulling a big rope into your core.
Repeat 10 times – either fast like a shimmy with your shoulders loose, or slow and powerful, digging up slowly and using your hips.
Hooks
Bend left arm at a 90-degree angle and punch, pivoting front and back feet as you twist, using your hips and engaging your core. Hands come back to face. Alternate with the right arm.
Repeat 10 times. Think of stirring a big pot or driving a bus.
Slips and Weaves
Bend knees and bob up and down leaning from left to right, keeping hands in front of face.
Repeat 10 times.
High Plank
Place hands on the ground, fingers spread wide, and bring both legs back into a pushup position. Soften shoulder down back, pull belly in and squeeze thighs.
Press heels back to create resistance throughout the whole body.
Hold for 30 seconds.
Forearm Plank
Similar to a high plank, but come down on your forearms.
Hold for 30 seconds.
Related: Crush Calories With This 30-Minute At-Home Boxing Workout
3-Minute Shadowboxing Rounds
Repeat this entire sequence three times.
Jabs
Repeat 10 times
Jabs and Crosses
Add a cross after your jab. Alternate between jab and cross.
Repeat 10 times.
Jab Jab Cross
Similar to the above, but add in a second jab to the sequence.
Alternate and repeat 10 times.
3-Minute Rumble: Speed + Power Intervals
Repeat the entire sequence two times.
5 burpees
Jabs and crosses: alternate between the two at high speed for 30 seconds.
Hooks and uppercuts: alternate between the two at high speed for 30 seconds.
3-Minute Shadowboxing Rounds
Repeat the entire sequence two times.
Jab Jab Cross: repeat 10 times
Jab, Cross, Hook, Cross: combine each move and repeat 10 times
Related: 10 At-Home Yoga Workouts For Those Days When You Don’t Want to Leave the House
3-Minute Rumble Speed + Power Intervals
Repeat the entire sequence two times.
5 burpees
Jabs and crosses: alternate between the two at high speed for 30 seconds.
Hooks and uppercuts: alternate between the two at high speed for 30 seconds.
12-Minute Vinyasa Flow
Find your back, find your heartbeat, and breath deeply in and out
Cat/Cow Breaths
Standing on your hands and knees, arch your spine to inhale looking up. Then, bring your chin to chest and round your back as you exhale.
Downward Dog Into Updog Flows
Come into a Downward Dog pose, hands planted on the floor, fingers spread wide, and palm pressed down onto the floor.
Bring your hips up and back, keep your knees slightly bent and your chest pressing towards your thighs. Keep your belly in.
Roll forward to a high plank pose. Press down in palm. Press heels back, creating resistance in the core.
Soften your shoulders and strongly hold yourself up like a plank. Tail bone in line with spine.
Roll forward to the tips of your toes. Bend elbows as you lower into a low triceps push-up at 90 degrees. Your thighs should stay off the mat.
Roll feet over so toes are facing ground. Press hands down, thighs stay up as shoulders spread wide, opening your heart.
Return back to Downward-Facing Dog.
Repeat 10 times.
Related: Feel Rested and Rejuvenated Thanks to This Kundalini Yoga Flow
Chair Pose
Bring your hips back and put your legs, knees and ankles together like you’re sitting on a chair. Keep your pelvis tucked in and arms up and back by your ears.
Grounding in feet, growing out of spine, looking up.
Warrior 1
Bring your right leg forward, and bend your knee at a 90-degree angle.
Hips are square and your back leg is long. Pelvis is tucked, arms up by ears, shoulder back, and back heel is down.
Repeat with left leg forward.
Warrior 2
From Warrior 1, open your hips to Warrior 2.
Arms open wide, staring right over front arm and fingertips.
3-Minute Abs
Repeat this entire sequence two times.
- 30-Second Crunches
- 30-Second Bicycle Crunches
- 30-Second Toe Taps
- Lay on your back with both feet off the ground in tabletop position. Placing your hands under your bottom.
- Reach your right foot towards the floor, tapping and pulling back up to the tabletop position.
- Reach your left foot towards the floor, tapping and pulling back up.
- Alternate between right and left legs.
Pigeon
In a sitting position, bring your right knee to your right wrist, your shin should be parallel to front of the mat and your back leg straight out behind you.
Inhale to lengthen spine, then exhale to bow down and fold.
Repeat with your left knee to your left wrist.
Lay on back, hug your legs in, and take a deep breath and release
Savasana
Lay down flat on your mat with legs straight and arms at your side, palms facing up.
Close your eyes and take deep breaths in and out.
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