If you’ve been looking for a workout that is going to tighten and tone that upper body and burn a ton of calories in no time at all, look no further. ICON had a chance to talk with Kimberly Samborski, co-owner of SWEAT Bootcamp in Rio Rancho, New Mexico, who gave us the lowdown on her most kick-ass routine.

This workout combines both strength training and boxing; so if you think you’re up for a challenge, get ready to push, pull, and punch your way to a healthier, stronger you.

But before you get started, here’s how it works. This workout is designed to combine both strength and conditioning based exercises in order to maximize fat loss and increase lean muscle mass. You don’t need to spend hours upon hours working out. The best part is you can get the results in just 30 minutes.

The strength exercises are designed to tighten and give shape to arms and shoulders as well as maintain strong, healthy bones.

Throwing those boxing combinations will not only get that heart pumping but will also work your arms, shoulders, back, and abs… goodbye crunches! Other benefits of boxing include improved coordination, balance, posture, and stress relief.

Now that we know the benefits of the workout, let’s talk about the details.

You will need dumbbells or some weighted objects for this workout. If you don’t have dumbbells, no worries, get creative with what you have around the house. Water jugs and paint cans work great. This workout consists of 3 sections. Each section consists of 2 strength based exercises (10 repetitions each) and 1 boxing combo (60 seconds). Complete Section 1 a total of 4 rounds, Section 2 for 4 rounds and finally Section 3 for 4 rounds. Short rest times are taken after you complete each round so have your water bottles handy!

Samborski recommends incorporating this workout format 2x week into your training routine.

“As you get stronger you can increase the amount of weight you’re using as well as the speed of your punches! It’s FUN, it’s FAST, it WORKS,” she says.

Let’s get started!

• Get great results in half the time by combining STRENGTH and CARDIO together into this 30 minute workout.
• Boxing is one of the best forms of cardio WITHOUT all the hard impact on your joints.
• This workout will provide a great balance since you’ll be working BOTH pushing and pulling movements…hitting both the anterior and posterior chain in just one workout.
• Doing steady-state cardio does burn calories but can become boring and stale very quickly. Incorporate boxing and you’ll stimulate muscle fibers you’ve never used before as well as work both your upper & lower body at once burning MORE calories.
• This workout provides you with all the core training you’ll ever need. You will strengthen your abs, back, hips, and glutes without having to do another boring crunch.
• Last but certainly not least, and perhaps the most important, is that this workout is FUN! If you’re not having fun then working out becomes a chore. This results driven workout will keep you engaged, motivated and successful.

The link to the workout is here https://mediazilla.com/tGgz9dCRCj, and if you really want to kick your fitness routine up a notch you can join theSWEAT Virtual Training Website www.sweatvirtualtrainer.com. It’s a library of workouts that I’ve filmed that you can do anytime/anywhere! Workouts never disappear and are added weekly for only $14.99/month!