All Out Cardio Step/Kickboxing

All Out Cardio Step/Kickboxing is an intense (and long!) all cardio workout. Instead of reserving this for a weekend, I just got out of bed 10 minutes earlier this morning. There is no strength work in this workout and the majority of the workout is not done interval style (Yvette’s workouts are usually done interval style). It does appear that Yvette is timing each exercise or counting reps, but each exercise flows immediately into the next–no short recoveries. I was worn out by the end of this workout! I worked hard. According to my Fitbit I burned 600 calories. You do get a water break a bit more than halfway through this workout then when there is 10 minutes left you get another break. The last part of class (after the second water break) is done interval style–20 seconds of work followed by 10 seconds of rest. If you are looking for an excellent and long all cardio workout then this is for you! I really enjoyed it. You do both kickboxing drills and step cardio work. You also do regular cardio blasts (no step and not kickboxing). So a nice variety–and you just go-go-go! The step cardio is all very basic step work–no complex choreography so don’t worry about that. Plus, there is a good bit of plank work so you are also working your core.

All Out Cardio Step/Kickboxing is 70 minutes; 11 minute warm up and 1:30 minute stretch. Equipment: step @ 8 inches, weighted gloves and 5 pound dumbbells. This is a pure cardio workout. It is not a timed interval workout like most of Yvette’s other workouts that I’ve done. You just keep going–one move after the other, cardio kickboxing and step moves. @ 40:50 mark you get a 45 second water break. @ 61 minutes you get another 30 second water break. When you start up again, you do 20/10 intervals and you will use 5 pound dumbbells to increase intensity.

  1. Shuffle 4x to side + 4 upper cuts; just upper cuts; 4 high speed bags while hopping + 4 upper cuts; ends w/ just upper cuts
  2. Fast feet; changes to high knee runs; jacks; high knee runs; fast feet forward and back while swinging arms
  3. Tap step; basic steps; corner to corner insoles
  4. Superwoman (step on step while lifting one leg behind you and both arms forward, alternate legs)
  5. Corner to corner power 3s
  6. Step one foot on step and other foot out to side while punching, alternate sides
  7. Knee smashes
  8. Corner to corner front kicks
  9. Marios (step on step w/ knee raise hop and one arm raised), alternate legs
  10. Scissor shuffles w/ fast upper cuts
  11. Shuffle 4x to side + 2 jacks; ends w/ just jacks
  12. Jab, cross, knee pull; ends w/ side knee pulls
  13. Burpee w/ hands on step and one plank jack + 2 regular jacks
  14. Repeat #12 on other side of body
  15. Corner to corner heel taps
  16. 3 knee repeaters
  17. Corner to corner knee raise w/ punch
  18. Power 7s
  19. Corner to corner step w/ overhead clap
  20. Shuffle to side w/ one arm speed bag then circle arms when shuffling back
  21. 2 sumo squat jacks + 4 front kicks on same leg, alternate legs; ends w/ sumo squat jacks with claps overhead
  22. Repeat #20 on other side of body
  23. Repeat #21
  24. Jog in place w/ jump rope arms
  25. Punch down to each side while lunging to each side + cross punch to each side while lunging to each side; cross punches change to overhead reaches; ends w/ all overhead reaches
  26. Step one foot on step and other foot out to side, alternate sides
  27. Scissor shuffle
  28. Step together + side punch
  29. Torso twists in horse stance; add double punches overhead + knee pull; ends w/ all knee smashes
  30. Plank jacks
  31. Step one foot on step and other foot out to side w/ hook punch, alternate sides
  32. Wide box jump into squat + plyo jack on floor; ends w/ all plyo jacks
  33. In straight arm plank, alternate punching arms in front of you
  34. Step together + side punch
  35. Repeat #29 on other side of body
  36. Step one foot on step and other foot out to side w/ overhead raise, alternate sides
  37. 2 scissor runs + one jump lunge; ends w/ all jump lunges
  38. High-low punches w/ squat; add jump
  39. In straight arm plank, alternate tapping shoulders
  40. Step together hook punch; changes to just hook punches while hop-tapping feet to side; hook changes to punching down
  41. Plank T stands, alternate sides
  42. Push ups
  43. 45 second water break
  44. 3 alternating side taps + one side kick; add 3 hooks to taps; changes to one hook + one side kick
  45. Sumo pulse 3x + one side kick w/ side punch
  46. Sumo marches (in sumo squat alternate raising feet); ends w/ sumo pulses
  47. Alternate tapping step; basic steps; L step w/ knees raises, alternate sides
  48. One basic step + 2 jacks; ends w/ 8 jacks
  49. Repeat #44 & 45 on other side of body
  50. Repeat #46
  51. 3 sumo pulses then jump feet in (squat jacks but you pulse 3x)
  52. 4 front punches + 4 upper cuts
  53. Mummy kicks w/ scissor arms
  54. 4 punches to side w/ step togethers then circle arms back
  55. Speed bag arms while squatting; stand and add jacks (still speed bagging)
  56. Repeat #54 on other side of body
  57. Speed bag 3 counts then pivot lunge w/ punch; changes to fast feet with speed bag arms
  58. Squat jumps
  59. Basic steps; helicopters (step w/ knee raise, tap feet 3x while moving backward, knee raise)
  60. Corner to corner hamstring curls; changes to a pattern: 2 singles + hamstring curl, heel tap, hamstring curl
  61. Corner to corner jump shot w/ knee raise
  62. 2 scissor runs + one squat; ends w/ pulsing squats
  63. Alternating side kicks; add speed bag arms between kicks
  64. Alternating knee smashes w/ hop
  65. 4 side jabs + 4 jacks while swinging arms; ends w/ just jacks w/ swinging arms
  66. Step one foot on step and other foot out to side, alternate sides
  67. Hamstring curl steps
  68. 2 jacks to side + 2 jabs
  69. Speed bag arms to side + fast heel toes w/ one leg; arm move changes to punches
  70. Repeat #68
  71. Repeat #69 on other side of body
  72. Jog in place
  73. Raise one knee to side while bringing down arm so elbow meets knee
  74. Straight arm plank swimmers; hold plank

30 second water break. Get 5 pound dumbbells for 20/10 cardio.

  1. 4 punches to side + one cross punch
  2. Squat jumps while pushing 5# DBs overhead
  3. Upper cuts w/ 5# DBs
  4. Step one foot on step and other foot out to side w/ punch, alternate sides (5# DBs)
  5. Alternating overhead punches (5# DBs)
  6. Knee pulls (or knee repeaters) on step–all on one leg
  7. Repeat #6 on other leg
  8. Burpee w/ hands on step + 4 punches when standing
  9. Alternating cross punches (5# DBs)
  10. 3 ice breakers then jump pivot into lunge to side w/ elbow slam
  11. Squat jumps
  12. In straight arm side plank, raise top arm overhead then bring it underneath you
  13. Plank hold
  14. Russian twists w/ arms straight and hands clasped; raise feet off ground and twist arms side to side faster (elbows bent now)
  15. In crab, alternate reaching arm over body and tapping floor on opposite side

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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