Tracey Staehle, Cardio Kickbox Challenge

I really like this workout! The moves are for the most part basic, but it takes a couple go rounds to get the form right and the combos down in order to get the intensity up. There is a level one and a level two to some of the moves, and once you know the workout you can go to level two earlier.

The first 10 minutes or so are very slow and Tracey's cueing IS a little off. The intensity starts to pick up with Jerico's switch knee smash. The first time I had a bit of a hard time getting the move, and it didn't get my heart rate up that much; but the second time I was jumping the move from the get go and my heart-rate was higher. [It’s actually worth previewing and practicing this move before you start the workout.]

I think the combos are interesting and fun, and the instructors all give form pointers that make the moves more intense. At several points Tracey keeps reminding us to “work the legs” along with the punches, and although it was a bit naggy, it was also very helpful!

I was happy to see a lot of my favorites moves: jump kicks, varieties of knee smashes, some speed bag arms, hard punches toward the ground, machine gun roundhouse kicks, and all forms of other kicks (including crescent). I also liked that scissor lunges, criss cross jacks, and tuck jumps were "filler" moves because they kept the heart rate up.

There is one combo that is a little frenzied – Josef’s does speed bag arms with criss-cross jacks. Both parts move really fast, and it is also off the beat at points. I actually found this combo to be really fun, but some might be put off by the speed and beat.

One really interesting move toward the end of the workout is a ginga (capoeira) variation that Jericho does. She rocks back and lifts the toe, and this gives the move added toning benefit. You can really work this move in a variety of ways, including lunging as deeply as possible.

The intensity of the workout is int/advanced. There are quite a few ways to keep it closer to the advanced range: learning the power moves and staying with them; using weighted gloves; doing speed-bag jacks during the couple of slow times when Tracey is talking (these aren’t very frequent). The intensity does depend a good bit on the high impact moves (tuck jumps, the jumps with the side kicks, jacks, etc.), so I think it would harder to make it advanced with low impact. I do really feel the moves more with my weighted gloves, especially the down punches and the back elbows.

I also noticed that because I have puzzle mats I have to jump on moves where Tracey and Josef pivot. On the side lunges with down punches, Josef pivots -- in order to protect my knees I do lunge jumps. The same is the case with Tracey's rotating round-house kicks; I have to jump them or I will have major knee torque.

I love all three instructors in this. The energy is high, and the set is serious but attractive (it looks like a gym or boxing ring -- with blue background).

The workout is about an hour, and it went by really fast. I would have liked one more combo to really to get me good. I actually added two combos from Strike Zone after completing CKBC, and this left me feeling nicely worked out.

I was disappointed in the ab section. Each instructor gives some ideas for core exercises and some form tips, and did a few reps, but it's not an actual workout. The moves are good, and it would have been a great core workout. Still, I like the moves and I will add them on. [This is especially disappointing because Tracey announces at the end of the combos that we will move to ab work, but then we move to the stretch. The ab tutorial is a bonus that you have to go back to the menu in order to access.]

I can see doing this workout as a regular part of my kickboxing rotation -- and I can see it becoming more and more challenging as I really know the combos. The instructors don’t always maintain a level two intensity (Tracy goes back and forth on the power-squat side kicks – but I stay with level 2 the whole time), so intensity can be added by getting to the higher level faster and sustaining it throughout the combo.

Right now my favorite kickboxing workouts are Amy's Kickbox Surge, Powerstrike 2, Kenpo X+ (with last round done 4 x instead of 2), and a couple of the older Tae Bo's. I would say that Kickbox Surge is more aerobically challenging than CKBC, but CKBC is similar to Powerstrike 2 and more challenging than Kenpo X+. So far, Kickbox Surge kicks my butt the best, but CKBC will add to my kickbox choices very nicely.

I'm glad I pre-ordered this, and I believe that Tracey can become a leader in offering kickboxing workouts. In my view, this is an area that isn't flooded with great workouts.

Instructor Comments:
I think Tracy, Josef, and Jerico are a winning combination, and I hope they work together again. Josef was especially energetic and his form is beautiful to watch. This is the first time I was introduced to Jerico, and I hope to see more of her. She also kicks butt very elegantly!

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