Cardio Kickboxing Workout with Jump Rope - Day 20 & 27 - Drop 10 Pounds in 4 Weeks

Cardio Kickboxing Workout with Jump Rope – Day 20 & 27 – Drop 10 Pounds in 4 Weeks

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Drop 10 pounds in 4 weeks, complete with meal plan!
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Welcome to day 20 (and 27) of our Drop 10 program! Whether you’re interested in doing this as a stand alone workout or you’re ready to take the 4 week challenge, these muscle carving, kickboxing exercises work your abs, arms, back, butt, legs, and shoulders.

This is a fun and effective workout that will elevate your heart rate while burning fat and calories. Your cardio fitness level will skyrocket with Natalie in 31 minutes of fast action, high intensity moves. This workout burns 221 – 303 calories.

*DROP 10 POUNDS IN 4 WEEKS*

Watch our intro for a detailed run down of the program: https://youtu.be/6hF_pApK84Y

Day 1 – Butt & Thighs Workout: https://youtu.be/vcFroyC-kas

Day 2 – Morning: Hot Latin Cardio Routine: https://youtu.be/rAer1CtHJdY
Evening: Yoga Flow: https://youtu.be/6uaoymVb83U

Day 3 – Chest & Back Workout: https://youtu.be/_TB0Vz1Rj9E

Day 4 – Morning: Fat Burning Dance Workout: https://youtu.be/FY-AbAkVEN0
Evening: Expansive Yoga: https://youtu.be/FpTU_ETzeWs

Day 5 – Abs & Shoulders Workout: https://youtu.be/8V6bnz8q7fw

Day 6 – Brutal Arm Workout: https://youtu.be/8YjXT6JtBJ4

Day 7 – Yoga Flow for Fat Loss: https://youtu.be/LNL6CO2olhk

Day 8 – Butt & Thighs Workout: https://youtu.be/vcFroyC-kas

Day 9 – Morning: Fat Burning Cardio: https://youtu.be/KPxThtbrl3s
Evening: Lower Body Release with Foam Roller: https://youtu.be/TDdTFuj23iU

Day 10 – Chest & Back Workout: https://youtu.be/_TB0Vz1Rj9E

Day 11 – Calorie Blasting Cardio: https://youtu.be/XZrOXnE0hkg

Day 12 – Abs & Shoulders Workout: https://youtu.be/_qy-q1pcA1o

Day 13 -Brutal Arm Workout: https://youtu.be/8YjXT6JtBJ4

Day 14 – Morning: Ultimate Fat Burning Cardio: https://youtu.be/_11uM5UFIiw
Evening: Recovery Yoga: https://youtu.be/T78IwegTwGg

Day 15 – Advanced Butt & Thigh Workout: https://youtu.be/ziC4E7Tzl58

Day 16 – Morning: Fat Burning Dance Workout: https://youtu.be/FY-AbAkVEN0
Evening: Hip Opening Yoga Sequence: https://youtu.be/QgqKynE_tuk

Day 17 – Advanced Chest & Back Workout: https://youtu.be/Xs2QZnD53OI

Day 18 – Morning: Ultimate Fat Burning Cardio: https://youtu.be/_11uM5UFIiw
Evening: Upper Body Foam Roller: https://youtu.be/RbBozUFVp6k

Day 19 – Advanced Shoulders & Abs Workout: https://youtu.be/pJhnVhLqEr4

Day 20 – Cardio Kickboxing: https://youtu.be/GKh9azgf6rg
Evening: Recovery Yoga: https://youtu.be/T78IwegTwGg

Day 21 – Advanced Arm Workout: https://youtu.be/Evik22982_I

Day 22 – Advanced Butt & Thigh Workout: https://youtu.be/ziC4E7Tzl58

Day 23 – Morning: Fat Burning Dance Workout: https://youtu.be/FY-AbAkVEN0
Evening: Hip Opening Yoga Sequence: https://youtu.be/QgqKynE_tuk

Day 24 – Advanced Chest & Back Workout: https://youtu.be/Xs2QZnD53OI

Day 25 – Morning: Ultimate Fat Burning Cardio: https://youtu.be/_11uM5UFIiw
Evening: Upper Body Foam Roller: https://youtu.be/RbBozUFVp6k

Day 26 – Advanced Shoulders & Abs Workout: https://youtu.be/pJhnVhLqEr4

Day 27 – Cardio Kickboxing: https://youtu.be/GKh9azgf6rg
Evening: Recovery Yoga: https://youtu.be/T78IwegTwGg

Day 28 – Morning: Advanced Arm Workout: https://youtu.be/Evik22982_I
Evening: Upper Body Foam Roller: https://youtu.be/RbBozUFVp6k

*MEAL PLAN*

http://blog.gymra.com/drop-10-pounds-in-4-weeks

*CHALLENGE TIPS*

Eat a clean and balanced diet that consists of real, whole foods like fruits & veggies, nuts & seeds, legumes & whole grains, and lean meats. Stay away from highly processed foods, foods that are high in fat & sugar, fried foods, and soda/sugary drinks. Stay hydrated and get plenty of rest.

Like our Youtube channel? Try our website http://www.gymra.com/generator-trial for a more thorough experience. Customize your fitness journey with over 5000 videos, workout templates, GIFs, and challenging programs. See what you’ve been missing on Youtube by browsing our library!

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Don’t Miss This Article:

A Simple But Effective Plan To Lose Fat After 30, 40, 50 and Above

Wanting to change your body and reach your target weight are noble goals, but success is never guaranteed. You need expert advice on how to stay motivated. Check out this article for ways that can help you make exercise exciting and enjoyable.


Have you ever noticed how a baby will begin dancing when he or she hears music? Music has a natural way of getting anyone up and moving to the beat. Working out with music is an excellent way to add some zip to your workout routine, and make it more exciting. Music is great because it can keep you moving if you are tired.


It’s a lot more fun to exercise when you have a buddy to keep you company. Working out with friends can be far more rewarding that just liking their status updates on Facebook. Use your exercise routine to meet your social needs, too. Working out with a friend helps the time go by fast and keeps you motivated to reach your fitness goals. That is what your friends are for.


Workout video games can be a great weight loss tool. Doing this will help you to have a good time instead of worrying about the workout. When you have fun while working out, you do not realize you are exercising. This means you keep going because you are not focusing on feeling tired!


Go shopping for exercise clothes. Find outfits that flatter your current body type. Stay away from buying things you wish to fit in someday or that are uncomfortable. Use your creative skills when choosing an outfit. Adding a little flare may motivate you even more. Clothing for exercise is available in many stylish colors and takes many forms. You can even use exercising clothes to express yourself at the gym. You will be more industrious with your workout when you like what you are wearing.


Make an effort to change the elements of your workout frequently in order to keep your enthusiasm level high. Your exercise routine can come to a grinding halt if you allow yourself to get bored. In order to stay motivated, you need to incorporate different exercises that you feel are fun and exciting. It’s imperative that you keep exercising, because it can be very hard to get going again once you have stopped.


Once you accomplish your goal, no one will criticize you for rewarding yourself. Keep motivating yourself to reach new fitness goals. A simple reward can be very rewarding. Buy yourself something nice, or maybe even treat yourself to a little forbidden food.


It is easy to start thinking of your workout as still another chore, but it is possible to have fun while you get fit. There are actually many things a person can do make their workout fun instead of dreading it. If you want to create a fun exercise routine, then read on for advice on how you can accomplish that.

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Dr. William W. Tong
Dr. William W. Tong
An authority on food psychology, Wansink is most beneficial known for his work on consumer behavior and for popularizing terms such as "mindless eating" and "health halos." He authored the best-selling book Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink participated in the first two editions of Best Diets.

25 Comments

  1. I've always liked Natalie.Loved this, Thank you!

  2. waaaw finally i got what i was looking for , thank u

  3. Thumbs up fantastic workout I did this workout with a skip rope in my basement after a 40 minute kick box workout and a 20 minute kettle bell workout ready for a shower ty inspired me to victory Natalie!

  4. Loved it!!
    It makes work all your body!!! She's great!

  5. jadex38 says:

    Terrific workout! and way to go Natalie on those jump rope moves!!! you are KILLING it! I did not have a jump rope but decided to use my rebounder for the jump parts and that worked out just GREAT! sweaty at the end and those endorphins were running high! Thanks Natalie:-)

  6. Is it just me, or is the fitness instructor supposed to model the workout without adjusting the workout?

  7. Thank you, Natalie (and GymRa)! This was a great workout and I totally appreciated your enthusiasm and encouragement. πŸ™‚

  8. serious says:

    Loved this, Thank you!

  9. Osaze J says:

    Ms. Natalie, …Really needed the kicks and the old school jump rope. Recommending to my wife, family and friends….

  10. I love this workout– the range of motion she has in her kicks is AMAZING!! WOW!! Never give up on yourself*Never give up on yourself*Never give up on yourself* You are a total beast woman, and have a ton of heart, thanks for sharing!

  11. Rachel R says:

    Loved this, really felt my legs burning and left me dripping sweat! Thank you!

  12. la verdad muchos brincos y muy repetido

  13. Where are her shoes from? Love them!

  14. Xula F says:

    is she an actress? where have I seen her before?

  15. at first it was hard but its easy now thanks for doing this

  16. this workout is a best workout I use everyday I lost my weight to much thank u natalieΒ  #gymra

  17. Palasha says:

    Okay i have to say this was probably the best kickboxing workout i've ever had!

  18. This workout is a lot of fun! Will there be more cardio kickboxing workouts with Natalie, please?

  19. Thank you Natalie!!!! πŸ™‚

  20. So sexy great workout?

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