Box & Walk Cardio Workout #12 (28 MIN) 3900 Steps

Box & Walk Cardio is a fun little cardio workout from Kat Gates-Buettner. I usually only do her rebounder workouts but I recently did a BOSU ball workout of hers and now this fun little walk and box workout. Today is my recovery day so I was not looking for something intense. Just something to warm me up before doing flexibility/mobility work. This worked out perfectly. Lots of punches and knee raises and even some kicks. I wore weighted gloves so my shoulders even got fatigued a few times. The workout is led by Kat but she has a friend with her. The workout starts with great music–a pumped up 80s cover (Sweet Dreams) and it ends with that song, too. The workout starts on a tennis courts then about 12 minutes in the location changes to a beach. There is a lot of repetition in the workout that is not shown in the breakdown. Though this is set to all music there is is onscreen cuing. Words will appear to tell you when the move changes as well as how many reps you will be doing of each move. It was a very enjoyable way to get in some light cardio as well get your steps in. This is primarily a low impact workout though Kat does give options on a few exercises for a a high impact variation (jumping jacks instead of low jacks for instance).

Box & Walk Cardio is 29:22 minutes. No equipment required except some tennis shoes. I wore weighted gloves.

1. March in place
2. Wide leg march; lower into a wide leg marching squat
3. Alternating front punches with a shift tap
4. Alternating cross punches w/ a shift tap
5. Repeat #3 & 4 several more times
6. Repeat #1
7. Side step w/ 3 side punches + one cross punch, grapevine back to start
8. March w/ jump rope arms
9. Repeat #7 to other side/on other side of body
10. Alternate tapping feet out to sides; add side blocks (pull arm back as if blocking with arm raised to shoulder level and elbow bent at 90 degrees–same side leg as is stepping out, alternate arms with leg tap-stepping out)
11. Alternate tapping leg behind you, raise both arms overhead in time with taps
12. Low jacks (alternate tapping feet out to sides while raising and lowering arms into a T); changes to jumping jacks
13. Alternating knee raises
14. Repeat the side block step-tap out portion of #10
15. Repeat #11-13
16. Repeat #14 & 15 several more times
17. Repeat #14
18. Repeat #11
19. Tap out to side while reaching arm across body in opposite direction foot taps, alternate sides; arms change to one cross punch + one punch down (other arm)
20. Continue side tapping while swing both arms up and to opposite side that leg is tapping
21. Alternating heel digs to the front
22. March in place
23. Wide leg march
24. Shift tap legs while swinging one arm up side to side in time with the shift taps; changes to swinging both arms
25. Continue shift tapping side to side with alternating overhead punches
26. Continue shift tapping side to side with alternating front punches
27. Continue shift tapping side to side, both arms punch down then to the front
28. Repeat #26 & 27
29. Repeat #25
30. Continue shift tapping side to side while punching both arms down and overhead
31. Alternating heel digs while punching arms overhead
32. Alternating knee raise, front punch with opposite arm when knee raises
33. Repeat #31 & 32
34. March in place
35. Alternating knee raises
36. One knee lift + one tap back (opposite leg)
37. One front kick + one tap back (opposite leg)
38. One front kick + one back kick (opposite leg)
39. Alternating knee raises
40. Alternating hamstring curls, reach arms forward and pull arms back
41. Alternating knee raises, reach arms overhead and pull them down when knee raises
42. Repeat #40 & 41
43. Alternating wide leg knee raises (knees raise to side), arms raise overhead, pull elbows down to sides when knee raises
44. 4 single knee raises (same leg) + 4 alternating hamstring curls, repeat combo w/ 4 knee raises on other leg
45. Alternating knee raises to the front
46. Repeat #36-39
47. March in place with jump rope arms
48. March in place while punching arms overhead
49. March in place while punching arms out to sides
50. Repeat #48 & 49
51. March in place with punching bag arms
52. Repeat #47
53. March in place while doing single arm side punches w/ one arm
54. Repeat #47
55. Repeat #53 on other arm
56. Repeat #52-55
57. March in place while punching both arms overhead
58. Alternating heel digs
59. March in place while taking deep breaths and reaching arms out to sides and overhead; continue the arms with a wide leg march; march changes to toe taps

For more info on other (free) Kat Gates-Buettner workouts I’ve sampled and reviewed, check out my Streaming page.