Step Cardio Blasts/Biceps

Step Cardio Blast/Biceps is an all step cardio workout with a 5 minute bicep strength bonus at the very end (almost like a cool down before the stretch). Just like all of Yvette Bachman‘s workouts, I really enjoyed this. There is no complicated step choreography. Everything is easy to perform but it is a great workout. I burned a ton of calories and had a good time. I wore weighted gloves like Yvette did and it does increase the intensity somewhat. I know my arms were more tired by the end then they would have been otherwise.

Step Cardio Blast/Biceps is 58:30 minutes long; 10:30 minute warm up, 5 minute bicep bonus and 2 minute stretch. Equipment: step @ 8 inches, dumbbells and weighted gloves. Below are all of the cardio moves, most are done on the step but not all. There are no breaks except one 30 second water break halfway through. So it is a straight cardio workout (not an interval workout). You get a short break before the bicep bonus.

  1. Mambo on step; changes to mambo + one lateral skater; changes to all skaters w/ windmill arms
  2. Scissor runs
  3. A-step; add double jacks after each A-step
  4. L step w/ knee raises
  5. Step raising back leg straight behind you
  6. Corner to corner step kick
  7. Step w/ 3 knee pulls
  8. Corner to corner step w/ overhead clap
  9. Alternating knee smash
  10. Corner to corner power 3s
  11. Step on step and other foot steps out to side of step; alternate sides
  12. Hamstring pulls
  13. Corner to corner power 7s
  14. Corner to corner knee raises
  15. L step to knee-heel-toe pattern
  16. Basic step + 2 jacks
  17. 2 jacks while traveling to side + 2 side punches
  18. Speed bag arms while doing fast heel toe w/ one foot; arms change to punches
  19. Jacks while swinging arms side to side
  20. Shuffle 2x to side then squat, touching fingers to ground
  21. In straight arm plank, 6 shoulder taps, jump feet in and tuck jump
  22. Plank hold; down dog hold; plank hold
  23. 30 second water break
  24. Repeat 1-3
  25. Step on side w/ knee raise then hop foot 3x moving from side to behind step (she calls them helicopters)
  26. Corner to corner insole taps
  27. Repeat #16
  28. Repeat #11 & 12
  29. Corner to corner knee pull; changes to pattern–2 corner to corner knees pulls + one 3 knee repeater; 3 knee pulls change to a fast straddle hopping 3 knee pull
  30. 3 hops + one jump lunge, alternate legs; changes to all jump lunges
  31. Plank jacks
  32. Step w/ knee raise, step back into lunge, tapping step top; remain in lunge w/ hand on step top and pull back leg in/out to side tapping hand to foot
  33. Squats w/ one foot on step, tapping hand to step when squatting; squat changes to jump squat
  34. Corner to corner hamstring curls; changes to 2 hamstring curls + one hamstring, heel tap, hamstring
  35. Corner to corner knee raise w/ punch
  36. Step knee pull
  37. Corner to corner knee raise w/ hop
  38. Jog 3x to side + one knee pull
  39. Push up to T stand, alternate sides; hold side plank and raise and lower hips; hold side plank and raise top arm overhead then push arm under body
  40. Repeat #33 & 34
  41. Repeat #11
  42. Corner to corner tapping hand to heel behind you
  43. 16 knee pulls on one leg, change legs; 8 knee pulls to one leg, change leg
  44. Corner to corner 3 knee repeaters
  45. Step front kick
  46. Corner to corner rocking horse (hamstring, knee pull, hamstring)
  47. V steps
  48. 3 hops + one sumo squat, fingers touch the ground when squatting; hold squat and pulse; hold squat w/ no pulse
  49. V steps
  50. Jacks

Bicep Bonus (5 minutes):

  1. Standing supination curls, 8-10 reps (20# DBs)
  2. Concentration curls, 8-10 reps (one 18# DB)
  3. One regular curl + one wide curl, 8 reps (15# DBs)
  4. Regular bicep curls, 15 reps (15# DBs)

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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