Cardio Kickbox/Bootcamp

Wow! What a workout! A reader recommended this trainer to me: Yvette Bachman. She owns a studio in Iowa and teaches fitness classes. About 3 months ago she started posting full length workouts. So I had a look and was immediately impressed. I could tell right away that I would really like her workouts but, as usual, I already had my rotation planned out so I had to wait. Well, this morning I finally tried my first Yvette Bachman workout and I loved it! Loved it! It was fun and intense! So well put together and she led the workout very well. The first half of the workout was more intense than the second half, in my opinion, but that is okay because about 1/3 of the way through I started thinking that if she keeps going at this intensity, non-stop, I would have to take my own personal break! But she began to weave in more moderate exercises, so I never did have to give myself a break. FYI–halfway through the workout she gives you a 30 second water break which did help.

Cardio Kickbox/Bootcamp alternates kickboxing moves with metabolic strength moves for an intense and fun cardio workout. Each exercise is done for 40 seconds and you just keep going until the core work at the end. That is 10 minutes of circuit work that is very cool. Each core circuit consists of 3 exercises: one supine core exercise, one plank based exercise and one cardio move. So she keeps the intensity going even in the core work. Very impressive, intense and enjoyable workout. I will definitely be doing more of Yvette’s excellent workouts.

Cardio Kickbox/Bootcamp is 66 minutes long; 8:30 minute warm up, 10 minutes cardio core and 2 minute stretch. Equipment: 5, 8 and 10 pound dumbbells, sliding disks and a fitness mat. Yvette also looks like she is wearing weighted gloves. I also wore weighted gloves and used the same weights as Yvette for most of the exercises. Below, the weight I am listing is the weight Yvette used for the exercises but when she grabs 10 pound dumbbells she almost always said, “8 or 10 pound dumbbells” and for a few of them I used 8s instead of 10s.

1. Punch/shuffle drill
2. Burpee w/ 4 punches when standing; hold straight arm plank at the end (10# DBs)
3. 2 sumo squat jumps + 4 front kicks on same leg, alternate legs after sumo squat jumps
4. Burpee + 2 straight arm side raises when standing (10# DBs)
5. Cardio/punch drill
6. Shuffle/scissor run w/ alternating hammer curls (5# DBs)
7. Shuffle to side w/ an upper cut (5# DBs)
8. In plank using sliders, slide one leg out straight to side, slide other leg out straight to other side then pull/slide both legs in underneath body 2x
9. 3 squat pulses + 1 squat jump holding DBs at shoulders and push DBs overhead when jumping (5# DBs)
10. Plank T stands (alternate sides) (10# DBs)
11. 4 ice breakers + one side jump/fist slam
12. Burpee stand and jump (10# DBs)
13. Punch/shuffle drill (5# DBs)
14. Slider burpees
15. Overhead punches (5# DBs)
16. Shuffle 4x to side + 2 jumping jacks
17. In straight arm plank, punch forward w/ each arm then bring each knee in under body
18. Front kick + lunge back touching floor w/ hand
19. Burpee + 1 squat + 1 squat jump (10# DBs)
20. Repeat #18 on other side of body
21. In straight arm plank, alternate tapping hand to opposite shoulder 6 times, jump feet in, stand and do 2 jacks
22. Jab/cross 2x to side + 2 knees back
23. In deep stationary squat, do fast alternating hammer curls (5# DBs)
24. Repeat #22 on other side of body
25. Alternating front punches (5# DBs)
26. Jump kicks
27. Plank jacks
28. Jump kicks other side
29. 30 second water break
30. Punching drill
31. In deep plie squat, start holding DBs between thighs then raise them out to sides, arcing them overhead then back down to start (5# DBs)
32. Punching drill
33. Pulse squat 3x then do one front kick, alternate legs; ends w/ just pulse squats (5# DBs)
34. Side kick drill
35. Burpee w/ one plank jack and two full jacks at top of burpee
36. Punch/kick drill combo
37. In straight arm plank, alternate raising arm in front of you
38. Punch/kick drill combo
39. Plie squat jacks w/ hammer curls (5# DBs)
40. Front kick drill
41. In straight arm plank step feet out and back in
42. Punch/shuffle drill
43. High-high low punches w/ squat when doing low punch portion; add a hop
44. High knee skips
45. Repeat #43 on other side of body
46. 4 front punches, 4 upper cuts
47. Run forward and back sweep arms overhead then behind you
48. 15 second water break
49. Slow squat w/ straight arm front raise; hold at bottom of squat w/ DBs held straight in front of you (5# DBs)
50. Punch/shuffle drill
51. Alternating squat kicks
52. Punching cardio drill
53. Squat thrust + 2 straight arm front raises (10# DBs)
54. Cardio punch drill
55. Iron cross (8# DBs)
56. Cardio punch drill
57. Knee pulls
58. Jack drill

Get your mats (30 seconds)

Core work: (10 minutes)

1.  Full sit ups w/ legs in butterfly
2. Walking plank (walk 4 steps to each side while in straight arm plank)
3. High knee run
4. Sit ups w/ cross punch at top of sit up and pull over at bottom (5# DBs)
5. In straight arm plank, lower to elbows then back up to straight arm plank and do 2 plank jacks
6. Squat jumps
7. Holding one DB in both hands, laying on back w/ legs extended straight on floor, crunch up, pulling one knee into chest and bringing DB to ankle, alternate legs (one 8# DB)
8. Walking plank (place one DB on mat and plank walk side to side over the DB)
9. Holing one DB in both hands, shuffle 3x to side and do a wide squat, swinging DB between legs) (one 8# DB)
10. Bicycle crunches
11. Start standing, walk out to plank, do 2 push ups, walk hands back in to feet and stand
12. Run in place while punching arms overhead
13. Lay on back w/ straight legs together and raised to ceiling, crunch up while opening thighs into a V and punching hands between thighs
14. In elbow plank, shift hips side to side
15. Shuffle, wide squat (hand touches floor), shuffle other way, wide squat

For more info on Yvette Bachman and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.