Killer Cardio Blast

Killer Cardio Blast is another excellent and intense cardio workout from Yvette Bachman. I pretty much love every workout by Yvette I have done so far and this one is no exception, but this is not my favorite. I did enjoy it, I did get an excellent workout and I will return to–but as of today, I have done 11 of her workouts and I like most of those more then this one. But again! That isn’t a negative! Just different levels of love! The structure of this workout is: 6 cardio exercises, each done for 30 seconds w/ no rest between exercises, followed by 3 minutes of strength training and core–each strength or core exercise is done for one minute each. So, 6 cardios + 3 strength/core equals one circuit. There are 3 circuits. Each circuit is repeated twice. There is a 4th circuit but it is all cardio and plank based exercises, each exercise is done for 20 seconds w/ 10 seconds of rest and it is not repeated. I did this workout as a cardio workout. Tho there is strength work in it, much of the strength work is metabolic and/or high rep so you cannot lift heavy anyway. Most of the strength work kept my heart rate elevated, too. Great calorie burn with this one!

Killer Cardio Blast is 73 minutes long; 9:30 minute warm up and 3 minute stretch (stability ball is used in stretch). Equipment: stability ball, 10, 12 and 15 pound dumbbells. They also used a Db2 dumbbell but she says you can use 8 pound dumbbells in place of that. A Db2 dumbbell looks like one end of a dumbbell (one “bell”) with two handles extending from the sides. I do not own a Db2 so I used various dumbbells in place of it. Yvette is also wearing weighted gloves.

Circuit 1 (first 6 exercises are done for 30 seconds, last 3 exercises are done for 60 seconds each):

  1. Burpee + 8 high knees
  2. Lateral skaters w/ windmill arms
  3. Sumo jacks, tapping the floor with fingertips when squatting
  4. High knee skips
  5. Plank jacks
  6. Shuffle 3x to side and tap floor
  7. Burpee but raising up in squat (you never stand), raising Db2 in front of you (one 10# DB)
  8. Wide squat, swinging Db2 between thighs then overhead, swing Db2 between thighs again and this time jack feet in while swinging Db2 overhead (one 12# DB)
  9. Lay on back, knees bent and Db2 placed on shins near feet, arms reached overhead, do a crunch, grabbing the Db2 and extending arms/Db2 overhead while extending legs straight, bring arms and legs in and place Db2 on shins again (one 10# DB)
  10. Repeat circuit

Circuit 2 (first 6 exercises are done for 30 seconds, last 3 exercises are done for 60 seconds each):

  1. Front-back, attack (with wide legs, jump forward, jump back, jump 2x in place while raising clasped hands overhead and slamming down)
  2. Jacks while swinging arms side to side
  3. Squat kick
  4. One plank jack + 2 regular jacks (this exercise is absent the first time through the circuit)
  5. Squat jumps
  6. Crazy jacks (one regular jack + jump forward w/ feet together and both arms raise straight overhead)
  7. Incline chest press on stability ball (20# DBs)
  8. Ball pass (lay on back and pass stability ball from between feet to hands, raising and lowering hands to floor after passing ball)
  9. Burpee + overhead press (15# DBs)
  10. Repeat circuit

Circuit 3 (first 6 exercises are done for 30 seconds, last 3 exercises are done for 60 seconds each):

  1. Alternating side lunges w/ jump in the middle
  2. 2 scissor runs then jump into wide squat
  3. Alternating curtsy lunges tapping the floor near foot (deep lateral skaters)
  4. Wide squat jumps while swinging arms forward and back (she calls them low squat jumps because you stay in squat)
  5. Run in place while punching arms overhead
  6. Spiderman (in straight arm plank, alternate bringing knee to same side elbow on outside of body)
  7. Decline push up w/ feet on ball + ball roll in (roll ball in, bringing knees to chest)
  8. Full crunches w/ heels on ball (roll ball in, bringing elbows to knees)
  9. Sumo squat thrust (when doing overhead press, push arms up in a V, lower DBs between thighs when squatting) (12# DBs)
  10. Repeat circuit
  11. Plank swimmers; ends w/ plank hold

Circuit 4 (20 seconds of work + 10 seconds of rest):

  1. High knee runs
  2. Ice breakers
  3. Front kick + back lunge, tapping floor w/ hand when lunging
  4. Alternating plank front punches
  5. Repeat #3 on other leg
  6. Alternating jump lunges
  7. In straight arm plank, alternate raising legs
  8. Knee smashes (alternating knee raises w/ a hop while pulling arms down)
  9. Squat + squat jump, touching the floor with fingertips every time you squat
  10. In straight arm plank, alternate raising arms straight in front of you
  11. Fast feet forward and back while swinging arms overhead and back
  12. Burpees
  13. Jacks w/ speed bag arms
  14. 2 punch downs + 2 windmill arms while lunge/tapping side to side
  15. In straight arm plank, alternate shoulder taps
  16. Air jacks

Grab mat and stability ball for stretch.

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

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