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.