Cardio Back & Bicep Burn

I am feeling much better this morning so I was thrilled to actually enjoy my workout again! I didn’t take Nyquil last night so that wasn’t dragging me down this morning either. This morning was Cardio Back & Bicep Burn by Yvette Bachman. This is one of her newer workouts and I knew from the title that I would love it. Then I previewed it and got even more excited! It is one of her long workouts (72:30 minutes) but like many of her long workouts it can be easily shortened. After the warm up, you do two strength + cardio circuits separated by tabatas and this lasts 46 minutes (56 minutes including warm up). So, a long back strength + cardio circuit, one step tabata, a long bicep strength + cardio circuit, one step tabata. That equals 56 minutes. You can scrub forward to the stretch for a 58 minute cardio + strength workout or continue on. Next is 6 minute of cardio + core work (cardio intervals alternated with core intervals) and the workout ends with 6:30 minutes of step cardio. The choreography is basic and easy to follow and I found it a great way to end the workout.

Another excellent and fun workout from Yvette. This is the last of her workouts I will be reviewing for a while due to medical reasons but hopefully I will be back at it in a few months.

Cardio Back & Bicep Burn is 72:30 minutes long; 10 minute warm up and 2 minute cool down/stretch. Equipment: step @ 10 inches and set up vertically when workout begins, sliding disks and various dumbbells. Yvette is also wearing weighted gloves (and so did I). For the first cardio + strength portion, cardio exercises are alternated with strength work. Cardio is done for 1 minute intervals and most of the strength work is done for 8-12 reps. You do all of the back exercises then you do a tabata, do all of the bicep exercises and do another tabata. Then you do 6 minutes of cardio + core work and end with another 6:30 minutes of step cardio. The weights listed below are what I used.


  1. Jump rope 3x on step then squat jump straddle step
  2. Renegade rows + bent over rows (in plank, row each arm, jump feet in and do 2 bent over rows w/ palms facing forward) (20# DBs)
  3. Over top burpees (side step over step and do one burpee on ground beside step)
  4. One arm rows on bench, 8-12 reps (one 30# DB)
  5. Repeat #4 on other arm
  6. Straddle step off/on bench + side leg raises
  7. Pullovers, 8-12 reps (one 35# DB)
  8. Straddle step moving forward on step 3x, straddling step jump rope back 3x + 2 jacks behind step
  9. Repeat #2
  10. Long jump forward + burpee + fast feet jog backwards
  11. Repeat #4 & 5
  12. Uneven squat jumps side to side over step (touch fingertips to step each time you squat)
  13. Repeat #7
  14. Start standing, walk hands out to plank, 2 plank jacks, walk hands back to feet and do one tuck jump
  15. Bent over rows, palms facing forward, 8-12 reps (20# DBs)
  16. Straddle step on step w/ knee raise
  17. Sliding mountain climbers

Tabata (20 seconds of work/10 seconds of rest):

  1. Fast straddle steps on step
  2. Repeat #1 starting w/ other lead foot
  3. Burpee
  4. High knee run
  5. Repeat 1-4

Approx. 30 second water break


  1. Straddling step, jump forward and jump back, jump on step then jump off
  2. Seated supination curls, 8-12 reps (20# DBs)
  3. L steps w/ knee raises
  4. Reverse lunges off step w/ hammer curls, alternate legs; ends w/ just hammer curls (15# DBs)
  5. Side step over step + 2 jacks
  6. One regular bicep curl + one wide bicep curl (15# DBs)
  7. Burpee w/ hands on step + 2 air jacks; ends w/ plank hold
  8. Repeat #2
  9. Box jumps (w/ on foot always on the step, jump forward, jump over step, jump back, jump over step)
  10. Reverse lunges on floor w/ hammer curls, alternate legs (15# DBs)
  11. Side jump over step + one side leg raise (one foot is always on step)
  12. One hammer curl + overhead press and lower DBs to count of 3 (15# DBs)
  13. Burpee w/ hands on step, jump on step and squat pulse 3x
  14. In straight arm plank, slide feet in and out, bringing knees into chest when sliding in


  1. With one foot on step, squat jump, fingertips touching step when squatting
  2. Repeat # 1 on other side of body
  3. Burpee w/ hands on step and when you jump in, do a squat jack
  4. Cross jacks (cross feet when jumping in and cross and open straight arms in front of you)
  5. Repeat 1-4

@Approx. 56 minutes into the workout you get 30 second water break. Turn step horizontally and place mat on step. Do each move for 40 seconds.

  1. Lay on step, feet raised to ceiling, legs straight and open in a V, do crunches, opening and closing legs and bringing straight arms/clasped fists between legs at top of crunch
  2. Wacky jacks (pendulum feet while doing jack arms but arms are opposing–one goes up while the other goes down)
  3. Bicycle crunches laying on step
  4. Twist hops (twist hips)
  5. Sit on step in C sit w/ hands on sides of step behind you, push feet in and out while also lowering and raising torso
  6. Alternate raising knee to side then in front of you with a hop each time
  7. Russian twists w/ hands clasped, sitting on step w/ feet raised
  8. Repeat #6 on other leg
  9. In elbow plank on step, plank walk side to side the length of the step; ends w/ elbow plank hold

@ about 62:45 you remove one riser from each side of step lowering it to 8 inches for 6:30 minutes of bonus step cardio (set up takes about 45 seconds)

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


10 responses to “Cardio Back & Bicep Burn

  1. I did this workout today with my workout buddy. We both loved it! Will miss your reviews. Wish you well with whatever is medically going on!!

  2. Just wanted to wish you well and send you strength. I enjoy your reviews so much. You are super tough — you will kick this!

  3. I did this one last week, too and loved it! 🙂 I ended after the second tabata. Like you, I have a hard time going longer than an hour most days. Sundays are pretty much the only day I have time for that. I do wish I had all the time in the world to workout, but stupid life stuff doesn’t make that a reality. LOL
    I really liked the format of this one and the tabata finishers to make each section feel complete. So much fun. ❤

    • For future reference, I have all of Yvette’s workouts listed on the Streaming page ( (just scroll down until you see her name) and beside the link to the individual reviews I listed the workout length and the length of different segments. That helps at a glance to see which of her workouts can be shortened.

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