Cardio/Kettlebell Mash Up

Cardio/Kettlebell Mash Up is an interval workout that alternates kettlebell exercises with cardio exercises. The workout ends with some lower body and core work using the stability ball. Since kettlebell work is very metabolic anyway, this is non-stop cardio. Yet another workout from Yvette Bachman that I absolutely love. It is more of a moderate intensity metabolic cardio workout–not as intense as some of her others but just what I was looking for this morning. And I love the length, too–perfect for a regular work day morning. There were only a few people in class plus there is no step work so Yvette had more floor space to work with and she used it! I really enjoyed the traveling moves she used in this workout. And for those of you needing modifications, there is a woman in the back who modified many of the moves and since the class is so small it was pretty easy to see her. I was actually rather impressed with her. Her fitness level is obviously lower than the other people in class and yet she kept going at her own level, never stopping. She did the full workout.

Cardio/Kettlebell Mash Up is 57:30 minutes long; 9 minute warm up and 2 minute stretch. Equipment: kettlebells (Yvette has a 10, 15 and 20 pound kettlebell), stability ball and 5 pound dumbbells. She is also wearing weighted gloves. I wore weighted gloves, too, and used 10, 12, 15, 20 and 25 pound kettlebells. The workout is composed of 40 second intervals and ends with core and lower body work using the stability ball. The kettlebell weights listed below are what I used.

  1. Squat jump forward 3x, jack back 3x; ends w/ just jacks
  2. Double arm KB swing (25# KB)
  3. 3 squat shuffles to side + one jump
  4. Single arm KB swings (20# KB)
  5. Line taps (squat jump side to side while tapping floor w/ fingertips)
  6. Repeat #4 on other arm
  7. Alternating side lunges w/ 2 jacks between each lunge
  8. Squat w/ knee raise while raising KB overhead, alternate knees; ends w/ pulse squat (20# KB)
  9. In straight arm plank, alternate tapping hands to other hand while keeping feet stationary
  10. 4 punches to side w/ step togethers then circle arms back
  11. Kettlebell fast feet (while doing fast feet keep pushing KB overhead) (12# KB)
  12. Repeat #10 on other side of body
  13. Raise and lower into triangle while holding KB overhead; ends w/ 8 one arm overhead presses (10# KB)
  14. Jog forward 4x + squat jack back 4x
  15. Repeat #13 on other side of body
  16. 4 scoops forward, 4 wide steps back
  17. Alternating reverse lunges holding KB in both hands; add figure 8 under legs while lunging (15# KB)
  18. Set KB on ground and jump over KB w/ high knees then jump beside KB, alternate sides
  19. Sumo catch press (sumo squat, jump feet together while bringing KB to chest then press KB overhead) (15# KB)
  20. Step together cross punch (5# DBs)
  21. Hero swing (KB swing w/ KB coming all the way overhead) (20# KB)
  22. Jog forward to count of 4, skip w/ knee raise back w/ front punches
  23. Side squat walk 4x while doing overhead press each time you stand; ends w/ 4 overhead presses (15# KB)
  24. In straight arm plank, alternate tapping shoulders 6x then stand and do 2 jacks
  25. Stationary side lunge side to side; add a figure 8 around legs as you lunge (12# KB)
  26. 2 scissor runs then jump into lunge, touching fingers to floor
  27. Holding KB in both hands, squat and push DB straight in front of you while in squat, bring KB back to chest and stand; ends w/ squat pulse (10# KB)
  28. High knee skips
  29. Alternating overhead punches (5# DBs)
  30. Crazy jacks (one regular jack +  jump forward w/ legs together and raising both arms overhead in front of you)
  31. Burpee sumo row (with KB on floor under chest, jump feet into sumo squat, pick up KB and stand while doing upright row); ends w/ 4 upright rows (20# KB)
  32. 4 lateral skaters forward w/ windmill arms and 4 back
  33. 45 second water break
  34. Hold KB overhead in one hand and raise one leg out to side, knee bent and bring KB down so elbow taps thigh (10# KB)
  35. 4 knee hops forward + 4 cross punches back
  36. Repeat #34 on other side of body
  37. Curtsy lunge pulse 3x, alternate sides w/ a jump between lunges
  38. In straight arm plank w/ KB under chest, tap top of KB with hand, alternate hands
  39. Holding KB in both hands at chest w/ bell facing ceiling, shuffle 2x to side sumo squat and swing bell between thighs, alternate sides (12# KB)
  40. Sumo rows (sumo squats w/ upright row) (20# KB)
  41. Shuffle forward 4x, tap floor w/ fingertips, shuffle back and tap floor
  42. Single arm upright row w/ sumo squat (15# KB)
  43. Alternating upper cuts (5# DBs)
  44. Repeat #42 on other arm

@ approx. 49:30 grab mat and stability ball.

  1. Hamstring roll ins (lay on back, heels/shins on ball and hips raised, roll ball in and out), 25 reps
  2. In same position as #1, full crunches while rolling ball in and bringing elbows to knees, 25 reps
  3. Forearm plank hold on ball
  4. Lay on back, legs raised to ceiling w/ ball between ankles/calves, raise and lower ball by bending and straightening legs, 25 reps
  5. Full sit up holding ball between hands, raise ball overhead at top of sit up

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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