30 Minute Low Impact Cardio Kickboxing

It has been a long time since I’ve done a Yvette Bachman workout. And I don’t know why because I loved her workouts so much that I was binging on them back in 2017. I know they were too much for me while I was going through cancer treatment in 2018 but once that was over, I am not sure why I didn’t return to them. I have a whole folder on YouTube full of her new to me workouts that I want to try but I just haven’t yet. I was able to squeeze this one in due to the 30 minute length. I did it as my doubles workout today. This is a kickboxing workout that Yvette create for us in April–during the lockdown. In fact, this workout is filmed in what I assume is Yvette’s home. She has some really pretty kitties making appearances during the workout.

This is an entirely low impact workout. The primary focus of this workout is upper body conditioning, but there are some kicks (not a lot) and lots of knees. There are so many speed bag arms at the beginning that my arms were starting to ache. Overall, this was a fun and effective workout. Yvette wears weighted gloves during this workout. I did, too. I also wore a 6 pound weighted vest and one pound ankle weights to increase the intensity. According to my FitBit I burned 250 calories and “walked” 3,378 steps. I would have liked more of a cool down. At the end, Yvette says she’s going to give us a 3 minute stretch but she gives us half that.

30 Minute Low Impact Cardio Kickboxing is 31:43 minutes; 2 minute warm up and 1:30 minute stretch. Equipment: optional 1 pound weighted gloves.

1. Alternating cross punches
2. Alternating hooks
3. Alternating upper cuts
4. Speed bag arms to a slow 3 count (the count is slow not the speed bag arms) + one cross punch, alternate sides when cross punching; just speed bag arms
5. Squats; add a knee lift (squat + knee lift, alternate knees)
6. Low impact jacks
7. Step forward + knee raise then tap back, arms are moving in opposition at shoulder level
8. Speed bag arms
9. Repeat #7 on other leg
10. Repeat #8
11. Shuffle 2x to side + crescent knee
12. 3 knee pulls on a diagonal, alternate legs/sides
13. Knee raise + step back + step forward + raise other knee
14. Speed bag arms to count of 4 alternated with 4 upper cuts
15. Upper cuts while in sumo squat; changes to alternating overhead punches (still in sumo)
16. 4 knee strikes pulling arms down to knee from overhead, alternate legs; changes to double knee strikes; changes to singles
17. Continue the alternating knee raises but arms change, swing them side to side in opposition
18. Hamstring curls, 2 singles + one triple
19. Stand in wide sumo stance and do a torso twist with arms in guard; changes to one twist + one knee pull; twist changes to side cross punch; changes to slower, more focused knee pulls with hands in guard, twisting torso
20. Jab-cross-hook
21. Wide double side steps side to side in partial squat with speed bag arms
22. Jab-cross-upper cut
23. Alternating side kicks with 3 marches between each kick
24. Step touch side to side with jump rope arms
25. Combo: jab-cross-zig zag guard arms-2 hooks
26. Hook punches on one arm; changes to hook + upper cut w/ other arm
27. Knee strikes
28. Repeat #19 on other side of body
29. Repeat #24
30. Repeat #25 & 26 with other lead
31. In wide sumo, 4 alternating front punches + 4 alternating upper cuts; changes to all upper cuts
32. Step touch side to side with jack arms; changes to double step touches
33. Jab-cross step tap; step tap changes to knee pull; knee pulls only
34. Step narrow then out wide
35. Repeat #13
36. Repeat #33 on other side of body
37. Repeat #34 starting with other lead leg
38. 4 alternating hooks + 2 wide squats with a small hop; changes to wide pulse squats; hold squat isometrically
39. Alternating tap outs to side with a tricep kickback when tapping out
40. With legs wide, do alternating taps while circling arms

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