Moderate Impact Bosu and Kettlebell Workout

It has been a long time since I did a full length workout by Yvette Bachman. But after 2 years, I finally decided to start including Yvette’s workouts into my rotations again. And all I can say is–Wow. My fitness level has definitely changed (lowered) in the past 2 years. I was worked very hard during this workout and got an excellent cardio + strength workout. Moderate Impact Bosu and Kettlebell Workout is an intense metabolic workout by Yvette Bachman using kettlebells and the bosu ball. I thoroughly enjoyed this workout even though it kicked my a$$. It is also feels crazy different to jump on the floor. I have done impact workouts my whole life but now I spend so much time jumping on my rebounder that when I jump on the floor it feels different–much less pleasant than bouncing. Yvette does show modifications to some of the moves plus there is a lady in the back doing low impact versions of the exercises. However, I did my best to keep up with Yvette–impact, level and all and as I already mentioned, I was wasted by the end. But it was the good wasted. I do remember tho, just 2 years ago, Yvette worked me hard but didn’t “waste” me. Oh well. Life happens and we roll with it, right? I enjoyed it so much that I plan to start incorporating her workouts into my rotations again more frequently. I love how varied her workouts are, how I get to use things like my bosu and kettlebells and the cardio + strength aspect of her workouts. This is not a total body workout but it is close. The only muscle groups neglected are chest and triceps. However, they are both ancillary muscle groups that assist in some of the other exercises in this workout so they are not 100% neglected but they definitely don’t get the same focus that the lower body, back, biceps, core and shoulders get. Finally, this appears to be done interval style. Frequently Yvette mentioned doing an exercise for 40 or 30 seconds but the recovery periods seem very short. Ready for my stats? I burned 529 calories, I was in peak heart rate zone 56% of the workout, and I walked 3,744 steps. Impressive!

Moderate Impact Bosu and Kettlebell is 57:39 minutes; 5:30 minute warm up (technically, the warm up is 10 minutes, but I started the breakdown when we start using the bosu–#1-10 is part of the warm up) and 2 minute stretch. Equipment: bosu ball, 10 and 15 pound kettlebells, 5 pound dumbbells, a fitness mat and weighted gloves. Your workout space is set up with the fitness mat already laid out on floor beside bosu. I used the same kettlebell weight as Yvette unless otherwise noted below (I used 8-25 pound kettlebells).

1. Step on and off bosu
2. Step knee lift on bosu
3. Hopping low front kicks on floor
4. Repeat #1
5. Step hamstring curl on bosu
6. Scissor runs on floor with straight arms raising and lowering in opposition
7. Wide leg taps while reaching arms across body; reach arms overhead; alternate reaching hands toward opposite toes; push both arms overhead
8. Deep lunge with front foot beside bosu and opposite hand on top of bosu, other hand taps the bosu then reaches for the ceiling; place forearms on bosu to stretch deeper
9. Wide leg forward fold reaching hands to feet
10. Arm circles
11. (warm up is technically over and you get a short water break)
12. Squat and place hands on bosu, jump feet back to plank, jump feet in wide so you are straddling the bosu, jump feet on bosu then back off
13. Single arm back rows in wide split stance, 12 reps (Yvette is using 15# KB; I used 25# KB)
14. Get 5# DBs and sumo squat walk straddling the fitness mat from back of mat to front, do 8 alternating front jabs, sumo squat walk backwards to back of mat and do 8 alternating front jabs
15. (set DBs aside) With one foot on bosu and one on floor, do 4 jumps reaching hands to ceiling then hop over to the other side and repeat
16. Repeat #12 on other arm
17. Get 5# DBs, lateral skaters traveling forward and back straddling fitness mat, do alternating bicep curls while skating
18. (set DBs aside) Hop twist on top of bosu
19. Full kettlebell swing (swinging overhead), 15 reps (15# KB)
20. Leap across mat and jump on floor beside mat reaching arms overhead, alternate sides moving forward and back with each leap
21. Side lunge tapping KB to floor when lunging, do a single arm upright row at top of lunge, 12 reps (10# KB)
22. Squat holding KB at shoulder and do a single arm overhead press at top of squat, 8 reps (10# KB)
23. Single arm overhead press, 8 reps (10# KB)
24. Stand beside fitness mat, leap across to other side, squat and place hands on floor, jump feet back to plank, hold plank 4 counts, jump feet back in and stand, alternate sides, leaping across fitness mat to change sides; hold final plank 8 slow counts
25. Repeat #20-22 on other side of body
26. Stand behind rebounder, step on rebounder, do one high knee run and step off
27. Double arm kettlebell swings, 15 reps (Yvette is using 15# KB; I used 20# KB)
28. Repeat #25 with other lead leg
29. (hold DBs) Lay back on fitness mat with knees bent and feet on floor, do full sit ups with overhead press at top of sit up; hold at top of sit up with torso leaned back slightly and continue doing overhead press
30. Stand on top of bosu, do 3 little hops and lower into a squat and hold the squat until Yvette tells you to stand; remain in squat, extend arms out to side and raise and lower arms in opposition
31. Squat, place hands on bosu, jump feet back to plank, do one plank jack, jump feet back in to squat, stand and do 2 jumping jacks
32. Squats with one foot on bosu and one on floor, holding KB in both hands–pulse squat 3x, at top of squat raise floor leg out straight to side while also raising KB overhead, 12 reps (10# KB)
33. Hop tap feet to top of bosu
34. Repeat #31 on other side of body
35. Sit on fitness mat, knees bent and heels on floor, lean torso back slightly, holding kettlebell in both hands and do a figure 8, bringing kettlebell hip to hip (Yvette is using 10# KB; I used 8# KB)
36. (hold DBs) Stand behind bosu, step on bosu with one foot and tap other out to side, repeat on other side then do 3 knee repeater on each side
37. Stand beside mat (still holding DBs), wide side step over the mat to the other side and do one straight arm side raise, alternate sides; ends with 8 straight arm side raises
38. (set DBs aside) Stand beside bosu, one foot on bosu and one on floor, hop over bosu so foot placement is swapped (foot that was on the bosu is now on the floor), continue hopping side to side, one foot always on the bosu (also tap fingers to bosu each time you hop across)
39. 45 second water break
40. Straddle run on and off the bosu
41. Alternating reverse lunges holding kettlebell handle in both hands; start passing kettlebell under front leg when lunging (10# KB)
42. Lay on mat, soles of feet together, knees bent and open (butterfly), holding kettlebell in both hands, do a full sit up with an overhead press at top of sit up (10# KB)
43. Alternating step knee raise on bosu, arms are raised over head and pull down when you raise knee
44. Curtsy lunge holding KB in both hands, pulse 3x while in lunge and twist KB to hip while in lunge, 12 reps (Yvette is using 15# KB; I used 10# KB)
45. Stand behind bosu, squat placing hands on bosu and jump feet back to plank, jump feet back in then jump forward so you are straddling the bosu and jump back; hold plank
46. Repeat #43 on other leg
47. Stand beside bosu, shuffle step over bosu to other side then back
48. Stand in front of bosu holding KB in both hands, squat and when you stand do an overhead press (if able, squat low enough to sit on bosu before standing) (10# KB)
49. Still holding KB, fast feet run while doing an overhead press with KB (10# KB)
50. Straight arm plank with KB on mat under chest, alternate tapping hand to KB handle, rotating body to side each time you tap the KB
51. Alternating step knee raise on bosu
52. Side lunge with hammer curl at top of lunge then swing KB down between legs when lunging (10# KB)
53. Turn bosu upside down and get into plank holding edges of bosu, jump feet in to hands, stand and raise bosu overhead; stand holding bosu overhead and do overhead press with bosu
54. Lateral skaters across the fitness mat with windmill arms, moving forward and back
55. Repeat #51 on other side of body
56. Stand behind bosu, step on bosu with one foot and tap other out to side, alternate sides (also do a single arm jack arm when foot taps out to side)
57. Start with legs wide, holding KB handle in both hands, squat tapping KB to ground, jump feet together and do an overhead press (Yvette is using 15# KB; I used 12# KB)
58. Step + front kick on bosu, alternate legs
59. Hold KB handle in both hands, legs wide, stationary lunge side to side remaining low; pass KB under legs in a figure 8 as you lunge (10# KB)
60. Straight arm plank with hands on bosu, alternate tapping hand to opposite shoulder 6x, jump feet in, stand, jump on bosu, jump off bosu
61. Stand in front of bosu holding KB handle in both hands, squat and hold pushing KB straight in front of you while in squat, pull KB back in and stand, 12 reps; hold squat isometrically (10# KB)
62. Stand beside bosu, one foot on bosu and one on floor, hop over bosu so foot placement is swapped (foot that was on the bosu is now on the floor), continue hopping side to side, one foot always on the bosu, raise arms overhead when hopping over bosu
63. Russian twist on mat (Yvette is using 10# KB; I used 8# KB)
64. Lunge to side behind bosu tapping one hand to top of bosu, repeat on other side then do one low impact jack to each side
65. Sit on edge of rebounder, feet on floor, knees bent, do a sit up with one cross punch at top of sit up, alternate arms
66. Stand behind bosu and do 3 scissor runs + lunge, tapping fingers to top of bosu when lunging
67. Sit on edge of rebounder, feet on floor and knees bent, do a full sit up then rise into squat and pulse 3x; final rep pulse squat 8x

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