Rapid Fire 1: Kick Box and Core Burn with Susan Chung

Susan Chung leads the workout and has three background exercisers, one of whom stays low impact during all the moves. The warm up has a variety of punches (jab, cross, hook, upper cuts) combined with shuffles. Basic kicks (front kicks, sidekicks, roundhouse) are also put into basic combinations.

Shadow Boxing: This has three sections and uses one pound weights or optional boxing gloves. A variety of basic punches (jab, cross, hook, upper cut) are combined in basic patterns for upper body definition with a cardio effect. Core is involved in rapid alternating punches that cross midline.

Kickboxing: This workout has two sections and combines basic kicks including front kicks, back kicks, side kick, round house kicks, and knee smashes, all combined with arm punching combinations. Other moves that are used are blocks and back-fists. This section is tough and demanding when done full out. The kicks are combined in a non-stop manner and incorporate core and legs when moving through the combinations. Susan does a nice job offering hints for good form (“we are only kicking to a 45 degree angle”, and “turn the body on that round kick”). Some of the combinations require practice and mental concentration, however with repetition they should be achieved. The two sections of kickboxing are all done on the right side and then done on the left side.

Standing Core Ball Work: Susan uses a 6 pound core ball for this section and recommends a ball of 4-6 pounds; use of a dumbbell in place of a core ball is suggested but is not demonstrated. This section uses a variety of reaching in various planes with the ball while moving with basic moves such as shuffles forward and back. Susan also incorporates squats with reaches on a diagonal plane.

Floor Core/Abs: Susan continues with the core ball while working on the floor. Moves include securing the ball between the knees and pulling the knees inward on straight and diagonal planes. She also does sit-ups with forward reaches using the ball and Russian twists while holding the ball. Lower abdominal lifts are done while keeping the core ball between the knees. At the end of the routine, Susan lets go of the ball and does v-ups on the back and shaking of arms and legs in opposition on the back.

Stretch: This is done on the mat sitting with various stretches for all muscle groups.

This is a tough kickboxing workout that has multiple sections of shadow boxing, kickboxing, and core and abdominals that work to shape and tone the entire body. This is good for those who are looking for a pure kickboxing workout without fillers. I found the shadowboxing with 1 pound weights to be a good non-stop endurance workout for the upper body. I think the most challenging of the sections is the kickboxing section as the kicks in some parts are non-stop for long intervals and give serious work to the legs and core. I was drenched with sweat when I was done. I think it would have been good to have one background exerciser do the abdominal and core work with an actual dumbbell as many of us do not have core balls at home. I did not like the set; I found it to be busy, distracting, and somewhat dark. Also, in some parts, the music (more of a club mix) was almost monotonous. Susan has a very calm voice and cues way ahead so that the home exerciser knows what to expect. She demonstrates good form and gives cues to get to that form. The weighted shadow boxing and kickboxing not only work arms and legs but also strengthen and streamline the core section. The bonus bag section may be nice for people who are true kickboxing fans.

Warm up: 10 minutes
Shadow Boxing: 18 minutes
Kickboxing: 21 minutes
Standing Core Ball Work: 8 minutes
Floor Core/Abds: 8 minutes
Stretch: 8 minutes
Bonus Heavy Bag Segment: 12 minutes.