30 Minutes to Fitness: Step Boxing

30MFstepboxingI almost didn’t buy this step boxing workout. I bought Kelly Coffey-Meyer‘s original (non-30 Minutes to Fitness) Step Boxing workout and loved it. But I read some reviews that the choreography in this one was complicated, so I passed on it. I came back to look at the reviews again and I couldn’t find them! All I could find were mostly good reviews! Clearly I was mixed up. So I decided that since I now own most of Kelly’s 30 Minutes to Fitness workouts and I loved Step Boxing, that I also needed 30 Minutes to Fitness: Step Boxing. So I bought it! And I am so glad I did! I love it! This is another one of Kelly’s amazing DVDs with bonuses added into premixes that make a single DVD so versatile!

Let’s start with the two main workouts. They are two approx. 30 minute step boxing workouts. The first time I did these workouts I did the premix that combined Workouts 1 & 2 into a 57 minute workout and I loved it! Though it is the same concept, it is different from Step Boxing–which is a good thing! Each workout is made up of 3 combos. The combos are built in layers and there is no overly complicated choreography. There are a few steps and punch combos that took me a little longer to catch onto but Kelly gives you plenty of time to learn each component before moving on to the next component. And the combos aren’t short either, so as she layers them together you really get familiar with the combos. And they are fun! I loved them! She uses a step at 6 inches and I did too the first time through, though in the future I will use an 8 inch step and since I plan to do a lot of the premixes before I post this review I’ll be able to report on how/if that changed the workout (see below). I also used two pound weighted gloves. I found this an intense steady-state cardio workout. And it was fun! Just like the original Step Boxing.

Here are the breakdowns for the main workouts. The Stretch is listed separately on the main menu and it is 5 minutes long:

Workout 1 is 27 minutes; warm up 4:20 minutes, training time 22:30 minutes, no stretch (add stretch and it is 32 minutes long total).

Workout 2 is 28 minutes; warm up is 4 minutes, training time is 24 minutes, no stretch (add stretch and it is 33 minutes long total).

There’s more! Kelly has included bonus footage: Kickboxing and Dumbbell drills! And she uses them to create a plethora of amazing premixes! Have a look at all the premixes, then I will go into them in more detail below.

Premixes (all premixes have warm up & stretch included): Workout 1 plus Extra Drills (40:38), Workout 2 plus Extra Drills (40:10), Workout 1 plus Extra Dumbbell Drills (49:53), Workout 2 plus Extra Dumbbell Drills (39:11), Kickboxing Drills Only (no step) (26:30), Dumbbell Drills Only (no step) (23:18), Kickboxing and Dumbbell Drills (41:57), Kelly’s Favorite Compilation (50:34), Workout 1 & 2 (56:29)

When I first tried out the bonuses I did the Kickboxing and Dumbbell Drills premix. For this premix it alternated kickboxing and dumbbell drills. The “Kickboxing” bonus isn’t really kickboxing. It is 6 boxing drills that don’t use the step and one of the drills has some kicks in it. Again, I used my 2 pound weighted gloves and found it a lot of fun; however it is not as intense as the actual step boxing done in the main workouts. The dumbbell drills bonus is some of Kelly’s awesome and challenging compound strength work that works your muscles in unique ways and gets the heart pumping. Here are the dumbbells drills:

1. Grab one heavy dumbbell for clean and press.

2. Grab 2 heavy dumbbells; side lunge and reverse lunge.

3. Grab one medium dumbbell and hold at one hip; bring up and to the side with straight arms working the shoulders.

4. Grab one medium dumbbell; curl it up then overhead then while hold overhead, raise knee and crunch right then left.

5. Grab 2 heavy dumbbells; alternating side lunges with one arm rows.

6. Grab one medium dumbbell; hold at one hip and circle overhead to the other hip.

Premix reviews: So, when I started this review last week, I did the premix that combined the two main workouts then the premix that combined Kickboxing and Dumbbell Drills bonus; and as mentioned above, there are 6 bonus kickboxing drills and 6 bonus dumbbell drills. So this week for my doubles workouts I did the first 4 premixes. Since by themselves the main workouts each have 3 combos, the first 4 premixes alternate either 3 of the kickboxing drills with the step boxing combos or 3 of the dumbbell drills with the step boxing combos. I didn’t find the premixes that combined the step boxing with the the kickboxing to be any more intense than the main workout–maybe a little less intense since the kickboxing drills are less intense than the step boxing combos. However, the addition of the dumbbell drills to the step boxing combos in Workout #1 really upped the intensity. This is primarily due to dumbbell drill #2–it’s a pretty intense drill if you use heavy enough weights. I used 15 pound dumbbells for that and it is tough! Stick that between two nonstop step boxing combos and it will really wear you out! Oh–and when I did the first 4 premixes I had my step at 8 inches and that also increased the intensity a bit. I didn’t find the premixes that combine the kickboxing drills and the dumbbell drills with Workout #2 to be as intense as the Workout #1 premixes. Again, that has to do with the fact that, for me at least, dumbbell drills 2 & 3 are the most challenging and also, for some reason (time limits perhaps?) the premix that combines Workout #2 with the kickboxing drills only uses 2 of the kickboxing drills unlike the premix that combines Workout #1 with 3 of the kickboxing drills.

So there it is! 30 Minutes to Fitness: Step Boxing! Another winner by Kelly Coffey-Meyer and one I will be revisiting frequently.

3 thoughts on “30 Minutes to Fitness: Step Boxing

  1. Hi Jen:

    this is maddiesmum from cathe’s site. I just read all your reviews of KCM’s workouts. I think I got all of them. Interesting to see your take. I agree on all accounts! This one was of particular interest because when I reviewed the workout after release, it never looked like it would raise the heart rate even a blip, so I still haven’t done it. But, I use the dumbbells drills premix a lot, mixing it with the weights sections of Circuit Burn, Powersculpt and Bootcamp to make a long metabolic conditioning workout/mish-mosh type thing. So, I will give it a try I think, particularly the premixes that allow you to mix in the drills with the cardio stuff. Thanks for all your reviews here. Highly detailed, very enlightening and I concur on so many fronts. Also read the reviews of Tonique and I agree there too: I have some and have not actually done them because, the dread factor is already there just at the thought of a zillion reps per move!! Reminds me of Lisa’s current post on cathe.com on “do you like to know the rep count in advance?” Answer: if it’s a zillion, maybe less informed is better! Also, I had been wondering about Heather Corndorf’s Moxie workouts: have looked at them several times already, like her style and energy a lot, so maybe next time I have some bonus points on my credit card to use up I can get them from amazon. Sorry to ramble! Thanks for all your hard work here, and no, I won’t call you an enabler because we are cut from similar fitness-addictive cloth and it’s my fault for being so susceptible to persuasion!!!

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    1. KCM does great excellent metabolic drills–I love the first dumbbell/stepboxing premix. It is pretty intense. It’s been a while since I’ve done it, but I need to schedule it again. I’ve been wanting to a KCM only rotation for a while, I just haven’t gotten around to it.

      I always think I should go back and do my Tonique workouts again but I can’t seem to motivate myself! I don’t remember there being any fun-factor–which is a big motivator for me!

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