As the title indicates, Kelly has a longer Box & Squat that came before this one. I started with #2 because I needed a 20 minute add on workout and this was perfect. Especially since it has no warm up. I did like it so I will probably try the longer original at some point. In this workout you alternate boxing combos with lower body toning exercises. There are frequently squats in both the toning exercises and the boxing exercises. The boxing combos are not done fast; they are done at a controlled pace so using some kind of weight is appropriate. I wore 2 pound weighted gloves and a 10 pound weighted vest. I got a good little cardio add on with this workout. My heart rate spent most of the time in cardio Zone 4 and Zone 3 respectively and I burned 194 calories. Again, I came to this workout very warmed up, having just completed a 36 minute cardio workout that had pushed my heart rate into Zone 5 by the end of it. Because of all of that and the very short stretch at the end of this workout I added on a longer full body stretch.
Each exercise is done for 45 seconds followed by a 10-15 second transition in which Kelly demonstrates the next exercise. This is not a low impact workout. There is one move with impact (the first move) and it is repeated twice. Kelly does give a low impact alternative to jacking the legs (squatting) but not until you are well into the interval.
Box & Squat #2 is 20:29 minutes; 1:05 minute intro; no warm up and 45 second cool down/stretch. Kelly and crew are using egg weights. She recommends light weights, no heavier than 3 pounds. To increase intensity Kelly recommends wearing a weighted vest. I wore a 10 pound vest and 2 pound weighted gloves.
- 4 alternating front jabs + one double jab + jack the legs once (low impact alternative to the jack is do a squat)
- Lower into squat and pulse 4x + cross-back/curtsy lunge, once on each leg
- Repeat #1 & 2
- Stand in split stance, do one hook punch + one cross punch + duck upper body to one side; halfway through add upper cut after duck
- One reverse lunge, tapping hand down to floor, return to standing and do one front knee raise crunch; after knee raise crunch add pivoting feet to side and lowering into a wide squat, pivot back to front into a lunge then repeat the pivot squat/lunge one more time
- Repeat #4 & 5 on other side of body
- Stand with legs wide, do 2 cross punches with same arm then step one leg forward and do one front punch
- One side lunge + one narrow squat (legs together)
- Repeat #7 & 8 on other side of body
- One front jab + one hook punch with other arm; add one upward punch + one duck
- Stand in split stance, do one front kick with back leg + one knee raise with front leg
- Repeat #10 & 11 on other side of body
- In split stance do jab, cross, hook, upper cut combo
- Repeat #13 with leg positions swapped and leading with other arm
For more info on Kelly Coffey-Meyer and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
