Boxing with Dumbbells is a lower intensity cardio boxing workout from Kelly Coffey-Meyer on her YouTube Channel. There is no impact in this workout. In addition to some mild cardio, you also get some upper body and core work. Each punch is done slow and controlled so you heart rate does not get super elevated but it gives you the opportunity to use heavier dumbbells. Kelly and one of her background exercisers used 5 pound dumbbells. The other background exerciser used 3 pound dumbbells. Not only did I used this as a cardio day workout, but I also used it to warm myself up before doing a more intense cardio workout, so I stuck with 3 pound dumbbells. According to my Apple Watch I burned 117 calories and spent almost the entire workout in Zone 1. So very low intensity. It worked well as a warm up and gave my arms, shoulders and core some work.
Each exercise is done for one minute followed by 10 second rest/transition. Because you are using relatively heavy dumbbells for a boxing workout, the punches are done slow and with control to work your arms.
Boxing with Dumbbells is 18:22 minutes; 55 second intro, no warm up and 55 second stretch. Equipment: light dumbbells. Kelly is using 5 pound dumbbells. I used 3 pound dumbbells.
- Jab, cross, hook, upper cut
- Repeat #1 starting w/ other arm leading
- 2 jabs w/ same arm + one cross punch with other arm
- Repeat #3 starting w/ other lead arm
- Jab-cross 4x + one duck (squat)
- Repeat #5 starting with other lead arm
- 2 upper cuts with same arm + 2 jabs with other arm
- Repeat #7 starting with other lead arm
- One upper cut + one jab (other arm) + twist torso side to side 4x
- Repeat #9 starting w/ other arm leading
- Hook, upper cut, jab
- Repeat #11 starting w/ other lead arm
- One hook punch each arm then twist to one side and come back with an upper cut
- Repeat #13 starting with other lead arm
For more info on Kelly Coffey-Meyer and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
