Cardio Kickboxing Bosu Workout

Cardio Kickboxing Bosu Workout is another butt kicker workout from Yvette Bachman. Yvette works me hard! This workout is just what the title says–a cardio workout using your bosu ball plus lots of cardio kickboxing. There is also core work and lower body work–both in the cardio portion and at the very end. Yvette wore me out and my legs were burning out at the very end when doing the ankle weight exercises. But it wasn’t just me! Even Yvette was protesting about her own exercises because she was feeling the burn, too! During the stretch she shared that she burned 525 calories. My stats: 524 calories, I was in my cardio heart rate zone 53%  of the workout, I was in my peak zone 23 minutes and I walked 4871 steps. And I was worn out at the end. I remember when Yvette’s workouts worked me hard but didn’t waste me (several years ago). Times have changed! But I am happy that I can still do her workouts without modifications. Who knows? Maybe one day I will be back to my old self. I’m ramping things up again and I don’t see any reason to stop this time. Fingers crossed surgeries and rehabs are behind me and I am just getting strong again. A few things that I noticed–lots of planks and lots of speed bag arms (in addition to all of the punch variations) so your core and upper body get a lot of work during this workout. This is not a low impact workout but neither is it high impact–more moderate impact.

Cardio Kickboxing Bosu Workout is 64:30 minutes; 9:45 minute warm up and 3 minute stretch. Equipment: bosu, weighted gloves, booty band, ankle weights and fitness mat.

  1. 2 side steps w/ 4 alternating punches toward the side you are stepping then squat step back to start
  2. Scissor runs
  3. 4 alternating hooks + 2 squat hops tapping fingertips to top of bosu; ends with 8 squat hops
  4. Wide squats with alternating toe taps on top of bosu, alternate tapping leg
  5. Hold squat isometrically while doing speed bag arms
  6. Step with one foot on bosu while tapping other foot out to side, alternate sides, also do a single arm hook punch when tapping out to side; hook punch changes to upper cut
  7. 2 jumping jacks punching arms over head + one basic step on bosu
  8. Jab-cross-hook
  9. Get in straight arm plank with hands on bosu, jump feet into a squat, hold squat isometrically and do speed bag arms to count of 4; ends with more speed bag arms, faster while still holding wide squat isometrically
  10. Repeat #1 on other side of body
  11. Repeat #2 & 3
  12. Hold wide squat isometrically and do alternating front punches; changes to alternating overhead punches
  13. Repeat #6 but do singe arm front punches
  14. One basic step (or jog) on bosu + 2 jumping jacks
  15. Jab-cross to one side then step back with a duck under squat (she stops with the duck under about halfway through); add a knee pull after the jab-cross
  16. Slow knee pulls; speed up the knee pulls
  17. Jab-cross-upper
  18. Get in straight arm plank with hands on bosu, jump feet into a squat, hold squat isometrically and do 4 alternating cross punches; hold plank and step feet out wide then back in; hold plank isometrically
  19. Single arm speed bag arm while shuffling to one side then shuffle step back while doing wide circle arms
  20. High low punches with little hops
  21. Step with one foot on bosu while tapping other foot out to side, alternate sides, with running man arms
  22. Step with knee raise on bosu pulling straight arms down from overhead when raising knee
  23. Repeat #19 & 20 to other side of body
  24. Repeat #21 but swing arms down
  25. Hamstring curls on bosu to pattern (2 singles + one triple); changes to all singles while pulling arms back at shoulder level
  26. Repeat #15 & 16 on other side of body
  27. Straight arm plank with hands beside bosu, walk hands on and over bosu to the floor on other side, continue walking with hands back and forth across bosu
  28. Straight arm plank with hands on bosu, alternating bringing knee to same side elbow; hold plank isometrically; jump feet in to wide squat straddling the bosu and hold isometrically; place hands back on bosu, jump feet back to plank and hold again; jump feet into wide squat again and hold
  29. 4 single arm jabs to side + 4 jacks while swinging arms side to side
  30. High knee hop-skips
  31. Repeat #2
  32. 3 fast shuffles to side with 3 fast punches + 1 cross punch with other arm before changing sides
  33. Sit on edge of bosu, knees bent and feet on floor, arms crossed over chest, do basic crunch; add a cross punch at top of crunch, alternate arms; cross punch changes to overhead punch
  34. Stand in front of bosu, do speed back arms while squatting until your bottom touches bosu before standing
  35. Squat until bottom touches rebounder then stand and jump
  36. 3 alternating hook punches + one side kick; changes to one hook + one side kick; hook changes to one punch down to bosu (+ one side kick)
  37. Squat over bosu and do alternating punches into the top of the bosu
  38. 30 second water break
  39. Repeat #36 on other side of body
  40. Alternating step knee raises on the bosu
  41. Reach one arm overhead, raise same side knee out to side while pulling down elbow to tap knee when it raises
  42. Repeat #40 but add woodchop arms when raising knee
  43. Repeat #41 on other side of body
  44. Sit on edge of bosu, knees bent and feet on floor, arms extended straight overhead, do sit ups touching hands to heels; add standing after you touch your heels then sitting back down to complete the sit up; add a jump when you stand
  45. 4 alternating front punches + 4 alternating upper cuts
  46. Stand beside bosu and do side lunges, lunging foot lands on top of bosu; remain in side lunge and pulse; hold isometrically
  47. Butt kick runs with directional changes
  48. Standing beside bosu, step + knee pull on bosu (remain on one side of bosu)
  49. Step on and over bosu side to side
  50. Repeat #46 & 48 on other side of body/bosu
  51. Repeat #49
  52. Hook punch + upper cut, repeat + 4 scissor runs, repeat on other arm
  53. Single arm hook punches
  54. Hook + upper cut
  55. Burpee with hands on bosu (place hands on bosu, jump feet back to plank, jump feet into a wide squat and jump); hold plank isometrically
  56. Repeat #53 & 54 on other side of body
  57. Step with one foot on bosu while tapping other foot out to side, alternate sides, with chest press arms (arms bent and held at shoulder level)
  58. (put booty band/fitness loop around ankles) Tap one leg out to side while cross punching
  59. Scissor run with alternating front punches; changes to alternating overhead punches
  60. 4 lateral steps to each side
  61. Straight arm plank with hands on bosu, alternate raising legs; hold plank isometrically
  62. Shuffle hop squat side to side, tap fingers to floor when squatting
  63. (remove loop and put on ankle weights, place mat on floor and place bosu on mat) Lay on one hip on bosu, bottom leg is bent and bottom arm is on floor or bosu, raise and lower top leg + pull knee into chest the push foot out; changes to just pulling knee into chest then pushing foot back out; keep leg extended straight and pulse leg up and down
  64. Still in same starting position as #63, place top hand behind head and crunch upper body up and down bringing elbow to hip; pull knee in with each crunch
  65. Repeat #63 & 64 on other side of body

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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