Box a Better Waistline is an interesting workout from Kelly Coffey-Meyer on her CoffeyFit Raw YouTube Channel. It’s kind of a kickboxing workout but everything is done to a slower pace and with purpose to engage your core. Kelly says that unlike a regular boxing workout you will extend arms 100% when punching. At the end of the workout she tells you that if you want results you should do this workout every week, 1-2 times a week. I did enjoy it this workout. I felt it mostly in my obliques. I used it as a recovery day workout before doing a long stretch. It gives you some light cardio along with some core work. I had a little bit of perspiration going by the end of the workout. I think this works well as a recovery day workout (for me) and if used that way, it would result in doing it at least one a week.
The exercises are done in intervals: 45 seconds of work followed by 15 seconds of rest. There are no graphics but she uses a timer that beeps. Kelly uses the timer as more of a guideline and you often start a few seconds before the beep and keep going a few seconds after the beep. The sound quality in this workout was better than in some of her other Raw workouts that I have done so far.
Box a Better Waistline is 32:10 minutes; one minute intro, 2:30 warm up and 1:25 minute stretch. The last 1:30 minutes is Kelly talking. Equipment: one dumbbell and ankle weights. Optional is a chair for balance. Kelly is using one 15 pound dumbbell. She did not reveal the weight of her ankle weights. I also used one pound weighted gloves. My ankle weights were 2 pounds and I also used a 15 pound dumbbell.
- One jab + 2 crosses (all on same arm) + one torso twist
- Stand w/ weight on one leg, opposite arm is extended overhead, lift knee to side while also bringing elbow down to thigh and pulse 3x before lowering leg (this is the exercise you might need a chair for)
- Repeat #1 & 2 on other side of body
- Jab-cross-jab
- Stand in split stance, do alternating knee raises–first front then back leg
- Repeat #4 & 5 w/ lead reversed
- One elbow block to the front + one elbow block sweeping arm upward (other arm) + one knee raise each leg
- One knee raise (knee crunch) + one front kick (same leg)
- Repeat #7 w/ lead reversed
- Repeat #8 on other leg
- One minute break
- Push one palm out straight + 3 alternating upper cuts
- Stand with legs wide holding DB in both hands, rotate DB hip to hip
- Repeat #12 on other arm
- Repeat #13 but then it changes to a fast agitation at hip level
- One knee raise bringing opposite elbow to knee + one crescent knee other leg
- Repeat #16 on other leg
- Raise arms overhead and pull elbows down to knees into a crunch, do one upper cut + another standing crunch
- Repeat #18 doing the upper cut w/ other arm
- One jab + one hook (same arm) + one jab (other arm)
- Hold DB in one hand and extend arm straight overhead, do alternating knee raises while holding DB overhead isometrically
- Repeat #20 starting w/ other lead
- Repeat #21 w/ DB in other arm/hand
For more info on Kelly Coffey-Meyer and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
