30 Minutes to Fitness: Box Fit

Box Fit is one of Kelly Coffey-Meyer‘s new workout DVDs. It contains two approximately 30 minute workouts. One cardio boxing and one total body metabolic strength. There are also several longer premixes that combine the two workouts into cardio + strength workouts, including a special premix that is featured along with the two main workouts rather than separated in the premix menu.

Workout 1 is a fun cardio boxing workout. It is not low impact and no low impact modifications are show, but neither is it high impact–until the very end that is. It is moderate impact. I didn’t have any problems with the impact or the choreography. There is no kicking but there are knee pulls. The moderate impact consists of things like jumping jacks, scissor runs and squat hops. The workout consists of 5 combos that Kelly builds in layers. It ends with a 3 minute high impact finisher–some plyo jumps. I got a great workout. I burned 283 calories and “walked” 3897 steps.

Workout 2 is an excellent total body strength workout. Choose the right weights and you will work your upper body very nicely in only 36 minutes. Kelly does work the lower body, too, but like a lot of her workouts, the upper body gets more and better work than the lower body. The first time I did this workout I just did the main workout. But when I did it again, it was part of Workout 3, the special premix. Workout #3 was pretty intense. I wore weighted gloves and I lifted heavier than I did when doing Workout 2. For each strength circuit Kelly uses the same set of dumbbells. It is necessary because there is no time to swap out dumbbells in the midst of a circuit. I did find a work around since I always use heavier dumbbells for my lower body than I do for my upper body. Each circuit begins with the upper body exercises so when we get our dumbbells for the circuit, I also set a heavier set of dumbbells on the floor directly in front of me so I could swap dumbbells quickly. I did that in both Workout #2 and Workout #3, but I lifted heavier when I did Workout #3 since it was the second time for me to go through the strength exercises. I burned 400 calories. I was in my cardio heart rate zone 50% of the workout and in my peak heart rate zone a total of 11 minutes. It was an excellent cardio + strength total body workout.

How is the Workout #3 special premix different from the premix Box Combos with Back, Tricep, Biceps, Shoulder & Chest? Workout #3 starts with the Workout #2 warm up. The other premix starts with the first boxing combo. Workout #3 includes lower body exercises. The other premix has no lower body. Workout #3 excludes biceps. The other premix includes all of the upper body exercises. So the other premix is a upper body cardio + strength workout.

This is a really good workout collection and I can myself using it in many ways. Kelly has provided lots of great premixes and the workouts are excellent on their own.

Workout 1 is 33:30 minutes; no warm up and 3:30 minute stretch. Equipment: optional weighted gloves. It is made up of 5 cardio boxing combos. All of the combos are taught in layers. After completing the 5 combos you have a 3 minute finisher–a plyometric HIIT circuit.

Plyo HIIT Circuit:

  1. Heel click jumps
  2. Squats
  3. Repeat #1 & 2 two more times
  4. Fast alternating front jabs
  5. Alternating reverse lunges
  6. Repeat #4 & 5 two more times
  7. Repeat #1 & 2
  8. Repeat #4 & 5
  9. Repeat #7 & 8

Workout 2 is 36 minutes; 3 minute warm up and 2 minute stretch. Equipment: various dumbbells. Kelly is using 12 and 8 pound dumbbells. For each circuit Kelly uses the same set of dumbbells. It is necessary because there is no time to swap out dumbbells in the midst of a circuit. I did find a work around since I always use heavier dumbbells for my lower body than my upper body. Each circuit begins with the upper body exercises so when we get our dumbbells for the circuit, I also set a heavier set of dumbbells on the floor directly in front of me so I could swap dumbbells quickly. I used the same weight as Kelly unless otherwise indicated below.

Circuit #1: Kelly uses 12# DBs and I used 15# DBs

  1. Get into a deep lunge and do single arm back rows (lawn mower ros)
  2. Deadrow with palms facing forward
  3. Plie squats w/ partial reps
  4. Repeat #1-3

Circuit #2: Kelly uses 8# DBs

  1. Single arm overhead tricep extension
  2. Double arm tricep kickbacks
  3. Slalom squat (remain in squat isometrically and lean torso side to side, reaching DB toward floor (I used 15# DBs)
  4. Repeat #1-3

Circuit #3: Kelly uses 12# DBs

  1. Slow alternating hammer curls
  2. Double arm supination curls
  3. Double arm traditional bicep curls
  4. Deadlift into squat (hinge forward, reaching DBs to floor then lower into a squat and return to standing) (I used 15# DBs)
  5. Repeat #1-4

Circuit #4: Kelly uses 8# DBs

  1. Bent over rear delt flys, alternate arms
  2. Bent arm side raises
  3. Upright rows
  4. Pendulum lunges, reaching DB in opposite hand toward front foot with each lunge (I used 12# DBs)
  5. Repeat #1-4

Sit on mat in preparation for Circuit 5 and do a brief stretch.

Circuit #5: Kelly uses 12# DBs

  1. Pullovers with hips raised in bridge
  2. Chest flys with hips still raised in bridge
  3. Alternating chest press with hips still raised in bridge
  4. Hips are still raised in bridge, place DBs on hips and pulse hips up
  5. Repeat #1 & 2
  6. Repeat #3 but with hips on the ground
  7. Hip raises/bridges with DBs on hips

Circuit 6: Kelly uses one 12# DB

  1. Lay on back, knees bent and feet on floor, hold one DB with both hands at chest and do basic crunches
  2. Still laying on back, knees are still bent but extended out further, still holding DB at chest, do full sit ups
  3. Russian twists
  4. Set DB aside, lay on back with legs extended but knees still slightly bent and do full sit ups
  5. Repeat #1-4

Workout #3: Box & Pump Premix is 53 minutes; 3 minute warm up and 2 minute stretch. Warm up and stretch are from Workout #2. Equipment: dumbbells and optional weighted gloves. This workout alternates boxing combos with strength circuits. For each circuit Kelly uses the same set of dumbbells. It is necessary because there is no time to swap out dumbbells in the midst of a circuit. I did find a work around since I always use heavier dumbbells for my lower body than my upper body. Each circuit begins with the upper body exercises so when we get our dumbbells for the circuit, I also set a heavier set of dumbbells on the floor directly in front of me so I could swap dumbbells quickly. I used the same weight as Kelly unless otherwise indicated below.

Circuit #1: Kelly uses 12# DBs for the entire circuit

  1. Get into a deep lunge and do single arm back rows (lawn mower rows) (I used 18# DBs)
  2. Deadrow with palms facing forward (I used 18# DBs)
  3. Plie squats w/ partial reps (I used 25# DBs)
  4. Repeat #1-3

Cardio Boxing Combo

Circuit #2: Kelly uses 8# DBs for the entire circuit

  1. Single arm overhead tricep extension
  2. Double arm tricep kickbacks
  3. Slalom squat (remain in squat isometrically and lean torso side to side, reaching DB toward floor) (I used 15# DBs)
  4. Repeat #1-3

Cardio Boxing Combo

Circuit #3: Kelly uses 8# DBs for everything

  1. Bent over rear delt flys, alternate arms
  2. Bent arm side raises
  3. Upright rows
  4. Pendulum lunges, reaching DB in opposite hand toward front foot with each lunge (I used 12# DBs)
  5. Repeat #1-4

Two Cardio Boxing Combos

Sit on mat in preparation for Circuit 4 and do a brief stretch.

Circuit #4: Kelly uses 12# DBs

  1. Pullovers with hips raised in bridge
  2. Chest flys with hips still raised in bridge
  3. Alternating chest press with hips still raised in bridge
  4. Hips are still raised in bridge, place DBs on hips and pulse hips up
  5. Repeat #1 & 2
  6. Repeat #3 but with hips on the ground
  7. Hip raises/bridges with DBs on hips

Circuit 5: Kelly uses one 12# DB

  1. Lay on back, knees bent and feet on floor, hold one DB with both hands at chest and do basic crunches
  2. Still laying on back, knees are still bent but extended out further, still holding DB at chest, do full sit ups
  3. Russian twists
  4. Set DB aside, lay on back with legs extended but knees still slightly bent and do full sit ups
  5. Repeat #1-4

Premixes: premixes all include warm up, abs and cool down.

No Legs 31 minutes

Quick Fix Legs 16 minutes

Push –  Triceps + Chest 21 minutes

Pull – Back + Biceps + Shoulders 25 minutes

Box Combos with Back, Tricep, Biceps, Shoulder & Chest 54 minutes

Three Box Combos with Legs 35 minutes

Box Combos + Legs 46 minutes

5 thoughts on “30 Minutes to Fitness: Box Fit

  1. I’m really glad you reviewed this workout! I have been eyeballing this one. I have so many dvds, I really shouldn’t be looking at more, but you know how it is . . .

    Liked by 1 person

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