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!
Strapping on the Everlast Universal FIT Gloves
This post is sponsored by FitFluential on behalf of Everlast FIT.
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Shane Whittle says
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.
Krystal says
Looks like a great way to get a work out in! I have always wanted to take a boxing class.
Debra says
This looks like such a great workout! I need to get into better shape in the new year!
adriana says
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!
JanetGoingCrazy says
I hope to someday do a workout like this. You are doing great and I’m going to bookmark this for later!
Shannon Gurnee says
Everlast has some really great products! I love the purple in the Everlast boxing gloves!
Lisa Joy Thompson says
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!
Chanelle says
🙂 That’s definitely the hard part!
April Mims says
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.
Tiffany @ Daily Leisure says
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!
Shell Feis says
That GIF! Wow are you good at that. I’m so jealous! That looks like a great workout.
CourtneyLynne says
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….
Camesha | Mama Motivator says
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
Bonnie @wemake7 says
Dang women! You are super inspirational! This looks great!
Candy O says
Oh I love this!! I’ve been meaning to try kickboxing at the gym. Thanks for the workout Chanelle!
Rachelle says
I used to work at an MMA gym and they loved everlast products! You have an awesome work out plan!
lisa @bitesforbabies says
I would love to take up boxing! I think it would be a great way to relieve stress!
Nikki says
I would like to add this into my workout routine, this would be perfect.
Amanda || Growing Up Madison says
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.
Marielle Altenor says
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!
vidya sudarsan says
I’ve never tried kickboxing! sounds like fun and a great workout as well!
Kristen says
I love kick boxing! this looks like fun
Mimi "MimiCuteLips" Green says
I certainly have stress, I’m going to get my body in shape after Christmas. I have a lot of work to do.
lisa says
I love boxing and MMA. I have my own heavy bag in my basement and I love using it. It is a great workout.
Ronnie says
Daaaaarn Channelle. Your incredible level of fitness surprises me every time. I aspire to having a body that looks as strong as yours!
ricci says
I have always wanted to try boxing! I feel like this would be a great stress reliever and goodness knows I need that!!
HilLesha says
I have been wanting one of these for awhile. They’re definitely a great way to relieve stress!
ashleigh says
That is a great gift for a fitness addict. I love those gloves they are really cute!
Dana Rodriguez says
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.
Michele D says
What a great workout. Love those gloves. I know someone who would love these for Christmas.
Chubskulit Rose says
My husband wants a boxing gear to work out on. I just dunno where we can put it.
Jess Benoit says
I would LOVE to use a training bag as a stress releaser!
Kristen Wilson says
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
Amy D says
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.
jasmine says
Love this!! I would never have thought a boxing bag could do so much, this would a great gift!
Shauna says
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.
Crystal says
I’m loving how multi-function it is. I’m also picturing using it as a home security system a la Home Alone!
Tonya C says
I need to find an exercise that I will actually like to do! I think boxing may be it!
Tisha says
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!
Chanelle says
This looks like a great workout. Love that is is doable indoors. 🙂
Tonya says
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.
Shanéy Maharaj says
That is so awesome! Would also be a great gift idea for a friend who is obsessed with training.
Melissa says
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!
Crystal says
New Years! I can buy myself one after Christmas and get this party started.
Maggie Branch says
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.
Jennifer Sikora says
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.
Claudette says
You always amaze me with your workouts!
noelle d says
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!!!
Pam says
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.
MyTeenGuide says
I’ve never done a boxing workout, but I would love to try it. It looks so intense.
Jennifer H says
Now that’s a workout! I can definitely see it de-stressing anyone.
Brenda Brown says
What a great workout idea! I am going to try a new me this year and this may help me out.
OurFamilyWorld says
I just know someone who would enjoy this kind of training workout. I will share the code with her.
Rosey says
It is fun to mix up the routine a bit. I think this is definitely a cool way to do it. 🙂
Tatanisha Pitts-Worthey says
What a great routine and workout equipment! Everlast never fails!
victoria says
This is a fun workout i’m sure. I love learning new techniques
Michelle says
that equipment is really nice and looks like it is user friendly
rika says
wow… cool fitness equipment! You have a very strong body and great workout routine! Fabulous
Jeni Hawkins says
Very cool! Great equipment, for sure. I used Everlast for lots of my boxing gear!
Vera Sweeney says
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.
Aubrey says
My husband would love this stuff. He has been looking for a punching bag and stuff.
Janis @MommyBlogExpert says
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.
Brianna says
Look at you go girl! Those are snazzy looking gloves!
Jennifer says
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!
ellen beck says
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
Melissa says
Everlast is such quality product! I definitely need to knockout some stress!
Ron Leyba says
I want this . I want this for Christmas. Awesome workout tip too!
Maureen says
This would definitely help relieve some stress. Not to mention work off those extra holiday pounds!
Tiff @ Babes and Kids says
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.
tiarasandtantrums says
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!
Censie says
I have never done boxing. My friend and I want to go take a class some day.
Kristi says
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!
Autumn @Mamachallenge says
That looks like a great workout! I may have to give it a try after the holidays!
Beth@FrugalFroggie says
I love boxing. When I was exercising it was something I really enjoyed.
Tammi Roy says
This would be such a fun workout to try. You have inspired me to give this a try.
Ann Bacciaglia says
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.
Lisa says
Another great workout -thanks! Just what I will need after all the upcoming holiday parties!
Lisa - BetweentheKids.com says
What a great workout. I’ve wanted a boxing bag since I was little. This would be such a great Christmas gift!
Kelly Hutchinson says
I love how versatile the Everlast bag is. You had a complete workout using one tool. Brilliant!
Elizabeth O. says
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.
Cynthia L says
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.
Shelley Zurek says
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.
Mary Larsen says
I love this – a perfect gift to let out that anger. It doesn’t take up too much room, either!
Tina says
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!
Jeanine says
I could use a bag or two of those! For sure. I have heard nothing but great things about Ever last too!
Mama to 5 BLessings says
I totally agree! What a great way to beat holiday frustration and anxiety too!
Megan Elford says
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!
Cindy (Prime Beauty) says
Looks like a great workout, I could never do it!
Claudia Krusch says
I really could use one a bag like that! Definitely a great way to punch your stress out! Where do I find them?
Michele says
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!!
Mama to 5 BLessings says
I really could use one of these bags! Definitely a great way to take out frustrations and exercise at the same time!
carlabushey says
I am working on getting healthy in the New year thanks for all the great tips 🙂
Naomi says
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.
Nicole Escat says
Such a great and awesome workout. I want to try that too. I’ve been doing my workout at home 🙂 Thanks for sharing.
Jessica Harlow says
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.
Stacie says
This looks like a great workout. Who doesn’t have stress over the holidays?
Michelle F says
That is such a great workout equipment. I might be putting this on my Christmas list.
Sicorra@NotNowMomsBusy says
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.
Maria says
Nice. We have an Everlast boxing bag in the basement but I could totally use this as free weights for some exercises.
Mardene Carr says
Great form….fabulous and thanks for sharing
Seattle Travel Blogger says
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.
Justine Howell says
We had onWe of these bags in our garage, great way to deal with destressing!!!
Meagan says
It’s so hard to keep fit during the holidays! I love that you can do these exercises at home!
Tiffany (NatureMom) says
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.
Crystal says
It is a great idea. I am trying to declutter (last ditch effort before the year ends). I need things that serve multiple purposes.
Kristen from The Road to Domestication says
Looks pretty versatile! I’ve never used a boxing bag, but I like how this one can be used in a variety of ways!
Brandy says
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 😉
Clo Nevaeh says
Everlast is one of our favorite brands. They have great exercise material.
Shann Eva says
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.
Emerald says
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!
Pam W says
My kids wanted to get into boxing when they were younger. The Everlast brand of gear looks great as does this workout.
Milena says
I’ll have to give this workout a try! That looks like a great bag to get fit with!
Katie says
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.
Lindsey @ Redhead Baby Mama says
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.
Ellen ThatChicMom says
I think this might need to go on my Christmas list. Knock out stress and exercise? Sounds good to me!
Sandy a la Mode says
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
Rebecca Bryant says
Ok punching that bag looks like fun. I would love to learn how to box and kick some stress butt.
Ana De- Jesus says
You must have abs of steel with this amount of exercise! How often do you train.
andi says
i’ve always seen those when i go to Modell’s – and very tempted to buy them
Shaun says
I can’t wait to get the all clear to workout again! I miss using it as a release.
tara pittman says
I love this for stress. I run my stress away.
Tamara says
Awesome form! I’ve actually very seriously thought about getting boxing gear for stress relief and fitness.
Stacie @ Divine Lifestyle says
You have the best form I’ve ever seen. Your back is so straight on those bent rows! My form is never that good.
Catherine S says
This looks like a great workout. I could use a good stress reliever after work.
Amber Nelson says
Oh cool! I could definitely use one of those bags, instead of buying a ton of different size weights for my home workouts.
Saidah Washington says
You always have a wealth of fitness information. I need those ever last gloves in my life. My gloves are falling apart.
Heather D. (@GirlGoneMom) says
I want to do this so bad! What a great stress release.
Holly Thomas says
I might have been able to do this in my younger days!
CAROL CASSARA says
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.
sharon martin says
Now my hubbie can no longer to his running, which was his big stress relief, the training bag might be great for him.
Robin (Masshole Mommy) says
My MMA gloves that I use in krav maga are Everlast. I have the pink ones, though 🙂
Dogvills says
The warm up looked intense already. Lol. No wonder you look so great.
Robin (Masshole Mommy) says
Right? Boxing is an amazing workout and I always leave class sweating when we do a lot of MMA stuff.
OurFamilyWorld says
Everlast is a great brand. Boxing looks like a fun workout. I’d like to try this.
Tammy Shanks says
This looks like fun and a stress reliever as well.
MyTeenGuide says
You make everything look so easy. 🙂 I’ve never tried this kind of workout.
Sarah says
These workouts are going to come in handy after the holidays. I’m already starting to think about getting in some exercise.
Crystal says
You make it look so easy! I should nab some because the craziness of the holidays is starting to mess with my brain!
Lisa says
I bought Everlast gloves for my kickboxing class. Love them – they are so comfortable and I have yet to hurt my wrist!
Anne Kim says
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!
Danielle says
This bag is the perfect gift for my boyfriend. And I won’t lie, I’d get in on the action too.
Toughcookiemommy says
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.
Kallee says
What a great looking workout!
Hannah C says
I need this boxing gear. It would be amazing to have for workouts to lose weight.
Heather Johnson says
My hubby does some boxing to stay in shape. I think that I would also like boxing because of the physicality of it.
Terry says
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.
Travel Blogger says
I have always wanted to try boxing! These look like great moves to try out and incorporate into my routine. Thanks!
Toughcookiemommy says
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.
Jeanette says
GIRL! You are an inspiration! You keep me going! I truly mean that! I wish I had your stamina!
Tammilee Tips says
What a great way to take out your frustrations with boxing! This looks like the perfect gear to have at home!
Gingermommy says
Now that is an awesome way to burn off some steam! Looks like great quality products too
Mary Larsen says
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
Nancy @ Whispered Inspirations says
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!
Marcie W. says
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.
Justin says
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
vickie couturier says
oh my goodness I think I could knock that thing off its fountaion,,I have a lot of stress lately
Chrysa says
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.
Yona Williams says
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.