As a bodybuilder, it’s easy for me to get stuck in my usual workout routines. Go to the gym, lift heavy things, rinse, repeat. So when I have the opportunity to try something new, it’s always exciting for me!
Boxing and MMA style workouts are super popular right now – I’m sure you heard about the exciting recent MMA fight between Ronda Rousey and Holly Holm, right? These types of workouts are fun to do, require minimal equipment, and are an example of functional integrated training, or F.I.T., which means that the movements are the kind you might use throughout your daily life!
So today I’m partnering with Everlast FIT to bring you a strength and conditioning workout using:
- Cardio Fitness Training Bag: super easy to assemble and has a two-part base that you fill with water to weigh it down
- FIT Powercore Bag: comes in 20 lb. or 30 lb. options and has five different handles so you can perform TONS of exercises
- Universal FIT Gloves: padded knuckles and adjustable wrist straps give you protection and a perfect fit
Now that you know about the gear, let’s get started with the Holiday Stress TKO Workout! First, let’s make sure to warm up fully to prevent injury.
The warmup:
- 60 sec. boxing shuffle
- 30 sec. fast punching with training bag and gloves (if you don’t have a bag, you can shadow box!)
- 60 sec. jumping jacks
- 30 sec. fast punching with training bag
Using the Everlast Cardio Fitness Training Bag
Now that you’re warmed up, you can begin the strength portion of the workout.
The workout: complete at least THREE ROUNDS of each of the following exercises.
- 20x front squat (legs, quad focused)
- 20x situp and press (core and shoulders)
- 20x back squat (legs and glutes)
- 20x stiff legged deadlift (hamstrings and glutes)
- 20x bent over row (back)
Pin for later! All exercises are performed with the Everlast FIT Powercore Bag.
I hope you enjoy this functional training workout, and happy stress-busting! You can purchase all of the items I used for this workout at Everlast.com, and even better, with code FitFluential you’ll get 15% off ANYTHING on the site. The 15% off code expires January 7, 2016, so get shoppin’!
Strapping on the Everlast Universal FIT Gloves
This post is sponsored by FitFluential on behalf of Everlast FIT.
Hey fit fam! Want a weekly email update on only my new fitness posts? Click here.
Wow! You really are strong 🙂 I wonder if I can even do 20 sit-ups. Haha! Thanks for sharing! I will try and do those routines.
Looks like a great way to get a work out in! I have always wanted to take a boxing class.
This looks like such a great workout! I need to get into better shape in the new year!
Having an actual workout schedule in the new year is a huge goal and one i’m really hoping to stick to! I want to try this!
I hope to someday do a workout like this. You are doing great and I’m going to bookmark this for later!
Everlast has some really great products! I love the purple in the Everlast boxing gloves!
I love that you post workouts for people like me who are constantly looking for something I can do when I don’t make it to the gym. I need to invest in some awesome equipment like this…and then use it like you do!
🙂 That’s definitely the hard part!
I love trying different workouts like this. I’ve taken combat classes at the gym before and loved them. It’s very stress-relieving to throw a few punches.
This workout seems hard, but I want to try it!! I started back at the gym in October and have been doing the same thing since then, so I really need to switch up my routine!
That GIF! Wow are you good at that. I’m so jealous! That looks like a great workout.
Ok now this is my kind of workout!!! When I was in college I was all about the kickboxing. I do like me some yoga but I don’t know…. Kickboxing might of been a tad bit better at relieving stress for me lol….
So… yeah, I’m not ready. I thought I was doing something with my free weights and kettle bell… This is how the big kids roll! lol
Dang women! You are super inspirational! This looks great!
Oh I love this!! I’ve been meaning to try kickboxing at the gym. Thanks for the workout Chanelle!
I used to work at an MMA gym and they loved everlast products! You have an awesome work out plan!
I would love to take up boxing! I think it would be a great way to relieve stress!
I would like to add this into my workout routine, this would be perfect.
A punching bag is such a great stress reliever and probably what I need right now. My life is a little too stressful at the moment and I’ve found that working out actually helps me.
Just what I need! I’ve been so stressed with the upcoming family dinner and Christmas! ARG! Could totally use a punching back right about now!
I’ve never tried kickboxing! sounds like fun and a great workout as well!
I love kick boxing! this looks like fun
I certainly have stress, I’m going to get my body in shape after Christmas. I have a lot of work to do.
I love boxing and MMA. I have my own heavy bag in my basement and I love using it. It is a great workout.
Daaaaarn Channelle. Your incredible level of fitness surprises me every time. I aspire to having a body that looks as strong as yours!
I have always wanted to try boxing! I feel like this would be a great stress reliever and goodness knows I need that!!
I have been wanting one of these for awhile. They’re definitely a great way to relieve stress!
That is a great gift for a fitness addict. I love those gloves they are really cute!
I heard about the MMA fight between Ronda Rousey and Holly Holm! This is a great routine.I love that you can do this with minimal equipment.
What a great workout. Love those gloves. I know someone who would love these for Christmas.
My husband wants a boxing gear to work out on. I just dunno where we can put it.
I would LOVE to use a training bag as a stress releaser!
I am NOT a body builder but get bored easily too! lol I use apps to help create workouts and change often! lol Never been a fan of xfit but was in Taekwondo and then Krav Maga for several years.. LOVED IT! Great workout girl Oh, yea, I used to have a heavy bag in my living room.. yep, I was that girl
You have the perfect squat booty! I am getting so inspired by you and have been faithfully going to the gym 5 days a week.
Love this!! I would never have thought a boxing bag could do so much, this would a great gift!
I would have never thought of using a boxing bag for anything but hitting. HA! But these are just perfect. I love all the exercises you come up with. So inspiring.
I’m loving how multi-function it is. I’m also picturing using it as a home security system a la Home Alone!
I need to find an exercise that I will actually like to do! I think boxing may be it!
I have been crazy about boxing before and it was really the best weight loss activity for me! Now with 2 boys, a toddler and a 5 year old..I hope I can still make some time to do this!
This looks like a great workout. Love that is is doable indoors. 🙂
I have one of those training bags in my basement. I never considered using it any way other than boxing. I had no idea it could be so versatile.
That is so awesome! Would also be a great gift idea for a friend who is obsessed with training.
I have never seen a training bag before, that is so cool! I have to pick one of these up and whip my butt back into shape!
New Years! I can buy myself one after Christmas and get this party started.
Everlast provides quality products for anyone’s workout needs. This is my go to brand when I need new workout equipment. This looks like a great workout that would really help me break a sweat and feel accomplished.
Cardio kickboxing is my thing at the gym. It is what I love. I want one of those bags for my house! I would probably work out more if I had it.
You always amaze me with your workouts!
when my husband was deployed, he asked for boxing gloves to be mailed to him over there… he used them in his workouts when he had the time. great brand!!!
I use to do a little boxing workout when I was younger and what a workout it was. I need to get back into that, although I would have to start out slow. This is really a great workout tutorial.
I’ve never done a boxing workout, but I would love to try it. It looks so intense.
Now that’s a workout! I can definitely see it de-stressing anyone.
What a great workout idea! I am going to try a new me this year and this may help me out.
I just know someone who would enjoy this kind of training workout. I will share the code with her.
It is fun to mix up the routine a bit. I think this is definitely a cool way to do it. 🙂
What a great routine and workout equipment! Everlast never fails!
This is a fun workout i’m sure. I love learning new techniques
that equipment is really nice and looks like it is user friendly
wow… cool fitness equipment! You have a very strong body and great workout routine! Fabulous
Very cool! Great equipment, for sure. I used Everlast for lots of my boxing gear!
This looks like a great work out! I know a punch bag would be amazing to get to release out some stress out and get a work out in.
My husband would love this stuff. He has been looking for a punching bag and stuff.
Chanelle, you are amazing. One day you’re doing squats on the blog, the next day you’re boxing! Love following your workouts to keep me going to the gym.
Look at you go girl! Those are snazzy looking gloves!
you are intense! My husband use to go to the gym a lot and he swears by Everlast products so I totally believe the quality you are talking about. Love those purple gloves too I could definitely rock those!
This I might like! We have a woodburner andd when I am stressed I split wood- yes its true. I will put on the headphones and bang thee dickens out of iit. Maybe Everlaast would be a good thing too
Everlast is such quality product! I definitely need to knockout some stress!
I want this . I want this for Christmas. Awesome workout tip too!
This would definitely help relieve some stress. Not to mention work off those extra holiday pounds!
What an amazing total body workout. AND…your body is pretty amazing to top it all off. I want to get into more than just running after I have my baby so I’ll totally have to check this equipment out.
YOU are in amazing shape!! I used to have a body like that until I was about 42 – then all the fat just started clinging like mad!
I have never done boxing. My friend and I want to go take a class some day.
I enjoy working out but have never tried boxing, I usually bike and swim but will have to give this a try. Might be fun!
That looks like a great workout! I may have to give it a try after the holidays!
I love boxing. When I was exercising it was something I really enjoyed.
This would be such a fun workout to try. You have inspired me to give this a try.
I have always been interested in trying boxing. I have been getting into better shape and this would be a great way to amp up my workout.
Another great workout -thanks! Just what I will need after all the upcoming holiday parties!
What a great workout. I’ve wanted a boxing bag since I was little. This would be such a great Christmas gift!
I love how versatile the Everlast bag is. You had a complete workout using one tool. Brilliant!
That’s a really nice workout. I don’t know if I can do it though, maybe I need to lift lesser weighing objects first. Lol.
Wow, it doesn’t really look like you need much more than the Everlift products to complete your workout. What great products. I think working out at home is great – no need to get in the car and drive to get to the gym.
Wow, I have been schooled. Never knew Everlast Training bag could be used in so many ways and that Everlast fitness gear looked so great.
I love this – a perfect gift to let out that anger. It doesn’t take up too much room, either!
I could knock out a lot of stress with these. Body combat is my favorite class at my gym. It would be great to do this at home!
I could use a bag or two of those! For sure. I have heard nothing but great things about Ever last too!
I totally agree! What a great way to beat holiday frustration and anxiety too!
These are great exercises – so straight forward and easy to do. Of course, I wouldn’t last anywhere near as long as you, but I think I could do most of them, lol!
Looks like a great workout, I could never do it!
I really could use one a bag like that! Definitely a great way to punch your stress out! Where do I find them?
There is no way I could do this right now–still trying to recover from asthma attack–that training bag looks interesting and most certainly would be a stress reducer!!
I really could use one of these bags! Definitely a great way to take out frustrations and exercise at the same time!
I am working on getting healthy in the New year thanks for all the great tips 🙂
That sounds like an awesome workout! It looks a little more than I can handle right now, but hopefully, I could do that in the future.
Such a great and awesome workout. I want to try that too. I’ve been doing my workout at home 🙂 Thanks for sharing.
This really does look like a great stress-busting workout! I know I’d like to mix up my workout especially this time of year.
This looks like a great workout. Who doesn’t have stress over the holidays?
That is such a great workout equipment. I might be putting this on my Christmas list.
That is incredible. I cannot even imagine having one of those in my living room, yet I think that some days my husband could put it to good use.
Nice. We have an Everlast boxing bag in the basement but I could totally use this as free weights for some exercises.
Great form….fabulous and thanks for sharing
My husband said that Rousey vs Holm fight was so entertaining!
This workout looks excellent.
My husband likes to try out different workout equipment.
He said he likes the bag and it reminds him a little of a double-end boxing bag he uses.
We had onWe of these bags in our garage, great way to deal with destressing!!!
It’s so hard to keep fit during the holidays! I love that you can do these exercises at home!
Wow. I never thought about getting a punching bag and using it as a sand bag for squats and such. Awesome idea and no messy sand.
It is a great idea. I am trying to declutter (last ditch effort before the year ends). I need things that serve multiple purposes.
Looks pretty versatile! I’ve never used a boxing bag, but I like how this one can be used in a variety of ways!
What an awesome workout, having a daily workout routine is really an important part of living a positive lifestyle and keeping your happy! I love this workout, really think it is something I would at least try once 😉
Everlast is one of our favorite brands. They have great exercise material.
Looks like a great workout. I think I may need to get these for my husband. He’s been wanting one, and this looks great.
I love this routine because it showcases how you can get fit in a pinch if you think outside the box. Thanks so much for sharing this!
My kids wanted to get into boxing when they were younger. The Everlast brand of gear looks great as does this workout.
I’ll have to give this workout a try! That looks like a great bag to get fit with!
I need to check this out. I do have gym and yoga studio memberships, but on snowy days like today I want to have more options for fitness at home.
That’s very very cool – I’ve never seen a boxing bag that can double as a weight, and if someone gave me one without these directions, I’d be LOST. I love to kickbox, but am so afraid of “heavy duty” equipment.
I think this might need to go on my Christmas list. Knock out stress and exercise? Sounds good to me!
i think exercise is a great way to knock out stress!!! i know its definitely stressful right now for me with the holidays and my son’s birthday party planning!!
xo,
Sandy
Sandy a la Mode
Ok punching that bag looks like fun. I would love to learn how to box and kick some stress butt.
You must have abs of steel with this amount of exercise! How often do you train.
i’ve always seen those when i go to Modell’s – and very tempted to buy them
I can’t wait to get the all clear to workout again! I miss using it as a release.
I love this for stress. I run my stress away.
Awesome form! I’ve actually very seriously thought about getting boxing gear for stress relief and fitness.
You have the best form I’ve ever seen. Your back is so straight on those bent rows! My form is never that good.
This looks like a great workout. I could use a good stress reliever after work.
Oh cool! I could definitely use one of those bags, instead of buying a ton of different size weights for my home workouts.
You always have a wealth of fitness information. I need those ever last gloves in my life. My gloves are falling apart.
I want to do this so bad! What a great stress release.
I might have been able to do this in my younger days!
I LOVED boxing. It IS a good workout and so great for stress reduction. Love this post, too! Remind me to get back to it.
Now my hubbie can no longer to his running, which was his big stress relief, the training bag might be great for him.
My MMA gloves that I use in krav maga are Everlast. I have the pink ones, though 🙂
The warm up looked intense already. Lol. No wonder you look so great.
Right? Boxing is an amazing workout and I always leave class sweating when we do a lot of MMA stuff.
Everlast is a great brand. Boxing looks like a fun workout. I’d like to try this.
This looks like fun and a stress reliever as well.
You make everything look so easy. 🙂 I’ve never tried this kind of workout.
These workouts are going to come in handy after the holidays. I’m already starting to think about getting in some exercise.
You make it look so easy! I should nab some because the craziness of the holidays is starting to mess with my brain!
I bought Everlast gloves for my kickboxing class. Love them – they are so comfortable and I have yet to hurt my wrist!
Wow… if only I was able to do all that! With the New Year coming, I would love to get fit… thanks for the inspiration of this post. I am now following!
This bag is the perfect gift for my boyfriend. And I won’t lie, I’d get in on the action too.
This looks like a really thorough workout. It’s amazing what you can accomplish right at home if you have the will and dedication to do so.
What a great looking workout!
I need this boxing gear. It would be amazing to have for workouts to lose weight.
My hubby does some boxing to stay in shape. I think that I would also like boxing because of the physicality of it.
Chanelle,
I need you to come be my personal trainer. My core needs strengthened really bad. I have even been doing exercises for a long time now… but last week, my back went out. So, I am not doing something right.
I have always wanted to try boxing! These look like great moves to try out and incorporate into my routine. Thanks!
I’ve heard that boxing is a great way to stay in shape. It’s also good for learning how to defend yourself, I imagine.
GIRL! You are an inspiration! You keep me going! I truly mean that! I wish I had your stamina!
What a great way to take out your frustrations with boxing! This looks like the perfect gear to have at home!
Now that is an awesome way to burn off some steam! Looks like great quality products too
I do not work out as much as I would like to — but when I do its yoga or going for a swim. I’ve never tried boxing. It looks fun
Look at you go! You’re killing it! I used to use the Everlast punching bag way back when I did boxing training. I miss it!
When it comes to exercising, boxing and kickboxing will always be my first love. I would love to have some gear at home to help step my game up.
I am a BIG fan of working out at home. It’s so convenient and I get to spend time with my family. I am going to try all of these training workout. thanks for sharing
oh my goodness I think I could knock that thing off its fountaion,,I have a lot of stress lately
I feel lazy just looking at your photos! BUT, I also feel motivated to keep things back up into gear. Those gloves are awesome. I like that they add a dash of color.
I’ve always wanted to have a power bag to do exercises with – I feel like it would be a nice workout and stress reliever.