***Update: Kelly has removed all of the Raw workouts lI reviewed from YouTube. I am sure they are still available on her Raw streaming site but that is not free.***
888 is another free/live workout from Kelly Coffey-Meyer‘s CoffeyFit Raw YouTube Channel and I loved it. I have loved all of Kelly’s Raw workouts but this one might be my favorite. It is an intense metabolic cardio circuit workout. 888 stands for 8 circuits of 8 different exercises and each exercise is done for 8 reps. The only break you get is a short break between each circuit to towel off and get a drink. However, during each circuit I had sweat dripping into my eyes! For a 40 minute workout I burned over 300 calories. It reminded me of her metabolic strength workout in Athletic Conditioning 2 which I love. This does have one exercise I wasn’t crazy about–medicine ball slams. You slam a medicine ball from overhead to the ground. Kelly used a 10 pound medicine ball. I only own 4, 6, 8 and 14 pound medicine balls. I did not attempt it with my 14 pounder–instead I used my 8. I didn’t find the exercise terribly intense. But I was also afraid of waking my sleeping husband by slamming a hard ball into the ground. I was doing it on carpet and it really wasn’t that loud, but nevertheless not as intense as I wanted the exercise to be. I don’t know how much difference 2 more pounds would have made. On a fitness forum I saw that someone substituted kettlebell swings for the medicine ball throw downs, so I did the medicine ball throw downs for the first 4 circuits then for the last 4 I did kettlebell swings with my 25 pound kettlebell. That was more the intensity level I was looking for. Plus, I was able to get 12 swings in for Kelly’s 8 med ball throw downs. The other thing I did was I wore 2 pound weight gloves throughout. I did that because she does a punch combo as part of the first exercise and I wanted to make sure I was making it as intense as possible. Since there is no time between exercises, I just kept the weighted gloves on for the entire workout.
I have loved all of Kelly’s CoffeyFit Raw workouts and I hope she continues making them. There haven’t been anymore since June when she posted this one, so I don’t know if she plans to continue. I am glad at least we have the 6 she created because they are all wonderful. I already have plans to revisit all of her Raw workouts. In fact, tomorrow I am doing Upper Body Blast + Lower Body & Kettlebells for an hour long total body cardio + strength workout. I will finish it off with Cathe‘s Flex Train stretch to round out my hour (and also finish off with a good stretch).
888 is 42 minutes long; 45 second intro, 2 minute warm up and 1 minute stretch. The last 1:30 minute of this workout is just Kelly telling you what muscle groups each exercise in this workout works (no exercising or stretching–just talking). Equipment Kelly uses: 10 pound dumbbells and a 10 pound medicine ball. I used 8 pound dumbbells, 12 pound dumbbells, a 25 pound kettlebell, an 8 pound medicine ball and 2 pound weighted gloves. The weights listed below are the weights I used.
You do 8 reps of each exercise and repeat this circuit 8 times.
- Punch, cross, upper cut, jack feet and squat thrust
- Hammer curl to side punch; alternate sides (8# DBs)
- Alternating side lunges, setting DBs on ground and picking them up (12# DBs)
- Wide mountain climbers
- Raises med ball overhead and throws it on the floor between legs as she squats (I substituted kettlebell swings w/ 25# KB for last 4 circuits)
- Alternating side kicks
- Alternating jump lunges
- Bicycle maneuvers