Kickbutt Cardio Workout


Advanced Level of Difficulty (45 minute workout)

This is a full body workout that will totally get your heart pumping! The kickbutt cardio workout is designed to burn calories and help tone and tighten up the body.

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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Step-Ups With a Hop Exercise

Step-Ups With a Hop

The step up with a hop is a beginner lower body exercise. This is a great compound exercise that targets the glutes, hamstrings and quads. This exercise is suitable for all fitness levels.

Do 20 reps on each side
LEARN EXERCISE
Picture of a female doing Medicine Ball Lunge Exercise

Medicine Ball Lunge

The medicine ball lunge is a intermediate compound exercise. This exercise targets the lower body as well as the shoulders and arms.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Bosu Woodchops Exercise

Bosu Woodchops

The Bosu woodchops with the weight plate is an advanced compound exercise. This is a very challenging exercise that not only strengthens the upper body and core but also helps to improve balance and core stability. This exercise is suitable for advanced fitness levels only.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Bosu Single Leg Dumbbell Crunch Exercise

Bosu Single Leg Dumbbell Crunch

The single leg Bosu crunch-up is an intermediate core exercise.

Do 15 reps on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Aerobic Step-Ups Exercise

Aerobic Step-Ups

The aerobic step up is a beginner plyometric exercise that targets the quads and glutes.

Do 25 reps on each side
LEARN EXERCISE
Picture of a female doing Walk-Out Knee Tuck Exercise

Walk-Out Knee Tuck

The walk-out with knee tuck is an intermediate dynamic warm-up exercise. This is a great exercise to include at the beginning of your work-out to ensure that you're hamstrings and abdominal muscles are properly warmed up before you begin the rest of your work-out.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Bosu Squat and Row Exercise

Bosu Squat and Row

The Bosu squat with a row is a complex exercise that combines a squat and a cable row with an elemnt of instability. The Bosu is used to increase the difficulty of the exercise and engage the stabilizing muscles in the legs, hips and core.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Bosu Mountain Climbers Exercise

Bosu Mountain Climbers

The Bosu Mountain Climber is an intermediate core exercise. This is a great exercise that targets the entire core and helps to improve core conditioning.

Do 40 reps on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Bosu Burpee Jumps Exercise

Bosu Burpee Jumps

The Bosu burpee jump is a great full body exercise. It targets the lower body, shoulders and mid-section and can be used as a warm-up exercise or part of a circuit.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Side Glute Kick-Outs on Bosu Exercise

Side Glute Kick-Outs on Bosu

The side glute kick-out on the Bosu is an intermediate lower body exercise. This exercise targets the gluteus medius and outer thighs and is great for toning the thighs and buttocks.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Abdominal Crunch-Up Exercise

Abdominal Crunch-Up

The abdominal crunch-up with the medicine ball is an intermediate core exercise that really hits the midsection hard. You must have good lower back strength in order to perform this exercise properly.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Bosu Side Plank with Underside Twist Exercise

Bosu Side Plank with Underside Twist

The Bosu side plank with underside twist is an advanced core exercise. This is a challenging core exercise that targets the obliques and lower back and is suitable for advanced fitness levels only.

Do 15 reps on each side
LEARN EXERCISE