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Old 02-25-20, 11:34 AM  
Gardengirl
 
Join Date: Feb 2005
Location: Georgia
KCM Premix Workout Rotation

Good morning!
I am working up a new KCM rotation and plan on using many of her shorter premix weight workouts along with my own interval cardio workouts. Does anyone have a breakdown of her premixes by upper/lower/total? I'd like to do splits and add cardio on, and occasionally do a total body premix.
Some of her workout premix descriptions on her web site don't really give much detail as to how long or if they are upper/lower/total.
Can probably figure it out as I go, but would love the premix breakdowns if anyone has them.
Thanks in advance!
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Old 02-25-20, 01:49 PM  
owltx
 
Join Date: Dec 2011
I am not sure if this helps - or if this is what you were referring to on her website - but Kelly does have a section on her website that shows all of her premixes. Go here http://www.coffeyfit.com/premixes.html. The bad thing is you have to click each DVD individually to see the premixes. But then you can see the name of the premix, many of which include if the focus is upper, lower or total. It looks like only about half include the times? That's strange. But it might help you start planning at least.

Then you can supplement with 2 lazy for the gym's blog, which is a vast wealth of fabulous information on all kinds of workouts. Same as before, you would have to look up each DVD individually, but at the end of each of her reviews she lists all premixes by name AND the length of each premix. (for example: https://2lazy4gym.com/2019/10/05/30-...s-strong-lean/). You will also see the breakdown for each workout, which will give you a better idea of moves included in upper, lower etc. I lean heavily on this website for workout breakdowns!
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Old 02-25-20, 04:45 PM  
LizEMA
 
Join Date: Jan 2016
Location: Northeast
Might be of use to you

I have a self-made compilation of her premixes with some details that I think may help you. I don't have the premixes broken down by upper/lower/total, per se, but I think there is enough detail below to help you out.

I have to spread it across multiple posts so I'll post the first bunch, and if it's useful to you, let me know, and I'll come back and post the rest.
ETA: Everything is included in this post. (As noted in my other post, for some reason, the TLC premix list was causing VF to generate an error message. I don't know WHAT was causing it, but I redid it which seems to have fixed it. )

**The times listed are straight from the source, but I think there are some errors on them, specifically in the Strength & Stamina listings. She removes some exercises but still has the premixes at over 30 mins?? I don't know for sure as I've never done those specific ones, but it's just something to look out for.)

(To note: If a premix includes the word "sculpt" or "sculpting", that will generally mean working the upper body with light dumbbells. I also find that KCM tends to favor the upper body with weight work and, in general, tends to mostly work the lower body through cardio and unweighted movements. So, unless there is "lower" "legs", or "glutes" included in the premix title or description, it might be a safe assumption that the lower isn't going to be getting much weight work.)

(I started emboldening the times like they appear in my own list, which got wiped when I copied and pasted, but it was taking too long. If it's easier for you to read that way, let me know, and, if I have time later, I'll come back and do the rest. )



Athletic Conditioning #2 Premixes:
  • No Impact Mix 17:49
  • Single Round + Abs 24:03
  • Single Round + Core/Stretch 26:25
  • Double Round 23:25
  • Double Round + Abs 33:33
  • Double Round + Core/Stretch 35:54
  • Triple Round + Abs 44:48
  • Triple Round + Core/Stretch 43:14


Body Design Premixes:
  • Cardio Bootcamp + Weighted Kickboxing (31 mins)
  • Cardio Bootcamp + Light Dumbbell Cardio Sculpting (31:30)
  • Cardio Bootcamp + Stronger/Leaner Lower (34 mins)
  • Cardio Bootcamp + Upper Body Strength (36 mins)
  • Cardio Bootcamp + Yoga Flow (29 mins)
  • Weighted Kickboxing + Light Dumbbell Cardio Sculpting (31:30)
  • Weighted Kickboxing + Stronger/Leaner Lower (34 mins)
  • Weighted Kickboxing + Upper Body Strength (36 mins)
  • Weighted Kickboxing + Yoga Flow (29:30)
  • Light Dumbbell Cardio Sculpting + Stronger/Leaner Lower (34 mins)
  • Light Dumbbell Cardio Sculpting + Upper Body Strength (36 mins)
  • Light Dumbbell Cardio Sculpting + Yoga Flow (29:30)
  • Stronger/Leaner Lower + Upper Body Strength (38:30)
  • Stronger/Leaner Lower + Yoga Flow (32 mins)
  • Upper Body Strength + Yoga Flow (34 mins)
  • Cardio Bootcamp + Light Dumbbell Cardio Sculpting + Weighted Kickboxing (43:30)
  • Light Dumbbell Cardio Sculpting + Stronger/Leaner Lower + Upper Body Strength (51 mins)
**Most Premixes will have a Warm-up and Cool-down

Body Shop Premixes:
  • Combined Body Shop Workouts 1 & 2 61:30;
  • Chest, Glutes & Abs 18:11;
  • Lower Body Shop 18:17;
  • Split Body Shop (Back, Biceps & Legs) 23:31;
  • Split Body Shop (Shoulders & Triceps) 16:21;
  • Upper Body Shop 32:26;
  • Fast Track (Compound Moves Only) 17:35;
  • Workout 1 (Less Compound Moves) 30:40;
  • Workout 2 (Less Compound Moves) 28:58

Body Training Premixes:
  • B.T. Mix One – 31 mins (Warm-up, First 6 standing and 6 floor exercises & Stretch)
  • B. T. Mix Two – 33 mins (Warm-up, Last 6 standing and 6 floor exercises & Stretch)
  • B. T. Hip Mix – 22 mins (Warm-up, 6 exercises, Abs & Stretch)
  • B. T. Strength Mix – 16 mins (Warm-up, 6 exercises, Abs & Stretch)


Bootcamp Premixes:
  • Double Session (workouts combined) 55 mins;
  • Strength Session 30 mins;
  • Cardio Session 30 mins;
  • Stretch Session (warm up and bonus stretch) 22 mins.

Build & Burn
DVD #1 (Cardio Core and Upper body Supersets) Premixes:
  • Cardio (no strength) 21:40
  • Cardio (no jumps) 23:23
  • Upper Body Mix (one super set) 14:38
  • Upper Body Mix (two supersets) 20:19
  • Cardio Core w/ Upper Body Intervals 30:13
  • Kickbox Moves w/ Burnouts 17:53
  • DBs & Body weight (chest, triceps, core) 17:25
  • DBs & Body weight (back, biceps, lower) 18:10

DVD #2 (Lower Body Tabata and Kettlebell & Kickbox) Premixes:
  • Lower Mix #1 18:35
  • Lower Mix #2 17:43
  • KB/KB (no swings) 20:43
  • Kettlebells only 17:04
  • Kickboxing (no kettlebells) 15:57
  • KB/KB Timesaver One 18:04
  • KB/KB Timesaver Two 15:15
  • Legs & KB/KB Mix 34:16
  • Kelly’s Mix 20:04
  • Legs & Kettlebell 31:24

DVD #3 (Trim & Tone Intervals) Premixes:
  • Cardio Only 14:48
  • Dumbbells only 15:06

Cardio Blast Premixes:
  • Step Plyo Blast 41 mins (WU, all 5 step combos, 1 plyo move between each combo and CD);
  • Step Plyo Blast Plus 49 mins (WU, all 5 step combos, 2 plyo moves between each combo and CD)

Cardio Pump Premixes:
  • Interval Pump 53 min
  • Cardio Leg Pump 38 min
  • Cardio/Shoulders & Arms 41 min
  • Cardio/Back & Chest 38 min
  • Pump Shoulders & Arms 18 min
  • Pump Back & Chest 15 min

Cardio Sculpt Overload Premixes:
  • Low Impact & Box (29 minutes)
  • Low Impact & Lower Body (29 minutes)
  • Low Impact & Compound Moves (29 minutes)
  • Box & Lower Body (29 minutes)
  • Box & Compound Moves (30 minutes)
  • Lower Body & Compound Moves (30 minutes)
  • No Low Impact (41 minutes)
  • No Boxing (41 minutes)
  • No Lower Body (41 minutes)
  • No Compound Moves (40 minutes)

Circuit Burn Premixes:
  • Abdominals 30 min
  • Total Body Mix 32 min
  • Cardio & Sculpt 32 min
  • Box & Legs 32 min
  • Cardio & Box 31 min
  • Sculpt & Legs 33 min
  • Sculpt & Box 32 min
  • Cardio & Legs 33 min
  • Cardio, Box, & Sculpt 44 min
  • Sculpt, Legs, & Box 45 min

Kickboxing Premixes:
  • Knockout Mix (combined workouts) 53 mins,
  • Punch Mix (upper body combos) 22 mins,
  • Kick Mix (lower body combos) 21 mins,
  • Punch & Kick Mix (warm up + mixed upper and lower body combos + cool down) 22 mins.

Lean Body Circuits Premixes:
  • Combined Workouts 52 min
  • Weights 27 min
  • Cardio 33 min
  • Hi/Lo 20 min
  • Boxing 20 min
  • Legs 17 min
  • Upper Body 18 min
  • Combined – no hi/lo 39 min
  • Combined – no boxing 39 min
  • Combined – no legs 43 min
  • Combined – no upper 42 min
  • Hi/Lo & Legs 32 min
  • Boxing & Legs 32 min
  • Hi/Lo & Upper 30 min
  • Boxing & Upper 31 min

LIFT Premixes:
  • 17 minute Total Body Toner which has the main exercises without the teaching.
  • Core & Legs Mix 13 minutes and
  • Timesaver Mix 24 minutes.
8 minute Quick Body Refiner
You will need a barbell. Lauren does modifications w/out a barbell
1. Roll barbell in and out while on knees, hands on barbell–total core work
2. With hands still on barbell, still on knees, jump up to feet (still leaned over and holding barbell) then jump back to knees
3. Lay on back, brace one foot under barbell and other foot on top–do full sit up, bringing the knee on top of barbell in to touch elbows
4. Put both feet on top of barbell and do hip raises
5. Repeat 1
6. Repeat 2
7. Repeat 3, except when you sit up, you will twist opposite elbow to knee (working obliques this time)
8. Put both feet on top of barbell and roll barbell in and out, then finish with hip raises.
Stretch

Meltdown Premixes:
  • Combined (54:14)
  • Meltdown Mix Up (43:47) Boxing, all db moves, boxing, all barbell lifts, boxing
  • Dumbbell Meltdown (43:00) 3 sets of all db moves separated with boxing
  • Barbell Meltdown (31:31) 3 sets of lifts separated with boxing
  • Mini LIFT (14:45) 3 sets of barbell lifts separated by bench hops
  • Meltdown (no Barbell) Workout One without the barbell lifts
    The following premixes move quickly. Have all equipment ready to go from one move to the next between both workouts:
  • Total Meltdown (36:33) Intervals of individual moves between Workout One and Workout Two
  • Dumbbell and Boxing (30:58) Intervals of individual dumbbell moves and boxing combos
  • Barbell Boxing (31:08) Intervals of individual barbell lifts and boxing combos

Muscle Definition Premixes:
  • All Chest Mix – 7 minutes
  • All Back Mix – 14 minutes
  • All Shoulder Mix – 10 minutes
  • All Leg Mix – 11 minutes
  • All Bicep Mix – 11 minutes
  • All Tricep Mix – 15 minutes
  • Shoulders, Biceps, Triceps (58 mins): warm-up, two sets per body part, abs & stretch
  • Chest and Back (38 mins): warm-up, two sets per body part, abs & stretch
  • Full Body Compendium (76 mins): warm-up, both workouts combined & stretch
  • “N.Y.C. Two” Mix (85 mins): warm-up, both workouts combined, abs & stretch
“N.Y.C. Two” Mix is 85 mins; 4:30 warm-up, training time 67:30, abs 11 and stretch 2.
Chest: 1. Y flys (with hips raised).
2. alternating chest press.
3. chest flys (two variations).
4. rotate dumbbells thumb to pinkies (still lying on step).
Lower Body: 5. still laying back on step, raise hips; one leg raises and pulses at top.
Repeat 1-4.
Lower Body: 6. place dumbbells on hips while in bridge and raise hips up and down.
Back: 7. one arm kettlebell swings, but lower with control (so swing up straight overhead, but lower with control).
8 . pulsing back rows.
9. horizontal row with elbow rotation at the top.
10. plie squats with rows.
Lower Body: 11. put one foot behind you on step so you are in lunge; do one leg deadlift and two one leg squats (this is the one very challenging and effective lower body exercise on this DVD). 12. deadlifts. Repeat 11 on other leg.
Repeat 7-10.
Lower Body: 13. knee raise into front lunge and knee raise as you return to starting position.
Shoulders: 14. raise dumbbells front, side then down. 15. side lateral raises. 16. scarecrow lift. 17. upright row. 18. reverse lunge with overhead press.
Lower Body: 19. deadlift into squat.
Repeat 14-18.
Biceps: 20. power squats with hammer curls. 21. concentration curls. 22. half curls and long curls. 23. hammer curls close to front of body.
Lower Body: 24. bent leg lift with dumbbell resting on quad.
Repeat 20-23.
Triceps: 25. tricep dips off step while touching hand to opposite toe. 26. overhead tricep extensions. 27. cross body extensions. 28. skull crushers. 29. straight arm back pulsing extensions.
Core/Lower body: 30. bring legs in and out while leaning back on step; then add opening legs when pushing legs back out (working inner thighs).
Repeat 25-29.
Lower Body: 31. inner thigh lifts.
Abdominals.

Full Body Compendium 76 mins; 4:30 minute warm up, 67:30 minute training time and 4 minute stretch.
Chest: 1. Y flys (with hips raised). 2. alternating chest press. 3. chest flys (two variations). 4. rotate dumbbells thumb to pinkies (still lying on step).
Repeat 1-4.
Lower Body: 5. knee raise into front lunge and knee raise as you return to starting position. 6. put one foot behind you on step so you are in lunge; do one leg deadlift and two one leg squats (this is the one very challenging and effective lower body exercise on this DVD). 7. deadlifts. Repeat 6 on other leg.
Back: 8. one arm kettlebell swings, but lower with control (so swing up straight overhead, but lower with control). 9 . pulsing back rows. 10. horizontal row with elbow rotation at the top. 11. plie squats with rows.
Repeat 8-11.
Lower Body: 12. deadlift into squat. 13. bent leg lift with dumbbell resting on quad.
Shoulders: 14. raise dumbbells front, side then down. 15. side lateral raises. 16. scarecrow lift. 17. upright row. 18. reverse lunge with overhead press.
Repeat 14-18.
Core/Lower body: 19. bring legs in and out while leaning back on step; then add opening legs when pushing legs back out (working inner thighs).
Lower Body: 20. still laying back on step, raise hips; one leg raises and pulses at top.
Biceps: 21. power squats with hammer curls. 22. concentration curls. 23. half curls and long curls. 24. hammer curls close to front of body.
Repeat 21-24.
Lower Body: 25. inner thigh lifts. 26. place dumbbells on hips while in bridge and raise hips up and down.
Triceps: 27. tricep dips off step while touching hand to opposite toe. 28. overhead tricep extensions. 29. cross body extensions. 30. skull crushers. 31. straight arm back pulsing extensions.
Repeat 27-31.
Stretch.

Muscle Up Premixes:
  • Shorter full body (49 min)
  • Shoulders/arms/abs (39 min)
  • Chest and back (19 min)
  • Legs/glutes (19 min)
  • Quick Super Set Fix 1 (37 min)
  • Quick Fix 2 (35 min)
  • Muscle Up First Set Pump (29 min)

Sculpting Rx Premixes:
  • Workout 1 & 2 (60:35)
  • Workout 1 (one set of all exercises) (21:44)
  • Workout 2 (no cardio core) (26:57)
  • Workout 1 & 2 (intervaled body parts) (38:46)
  • Cardio Core & Floor Finisher (18:45)

Slim Sculpting Premixes:
  • Combined workouts/ no swings (61 min)
  • Combined workouts/ no floor (59 min)
  • Lower body mix (32 min)
  • Swings and lower (40 min)
  • Swings and upper (38 min)
  • Core and abs (32 min)
Split Sessions Premixes:
  • Push (Triceps & Chest) Time 10 mins
  • Pull (Biceps & Back) Time 12 mins
  • Shoulders/Legs Time 16 mins
  • Upper Blitz (one set of all upper body) Time 22 mins
  • Lower Blast (one set of all lower body & floor bonus) Time 29 mins
  • Full Body Mix-In (alternating upper & lower body exercises) Time 50 mins
  • Full Body Time Saver (one set of alternating upper & lower body exercises) Time 35 mins

Start Here Premixes:
  • Aerobic Cardio Only (19:09)
  • Cardio Sculpt Only (19:23)
  • Floor Work (16:34)
  • Cardio Sculpt and Upper Body Weights (22:21)
  • Cardio Sculpt and Leg Work (23:32)
  • Upper Body Lift (25:37)
  • Lower Body Minimizer (1:43)

Stepboxing Premixes:
  • Workout 1 with Extra Boxing Drill (40:38)
  • Workout 2 with Extra Boxing Drill (40:10)
  • Workout 1 with Db Intervals (49:53)
  • Workout 2 with Db Intervals (39:11)
  • Kickboxing Drills Only (26:30)
  • Db Drills Only (23:18)
  • Kb and Db Intervals (41:57)
  • Kelly's Favorite Compilation (50:34)
  • Workout One & Two (56:29)


Stepboxing 2 Premixes:
  • Combined Workouts (48:27)
  • Workout 1 w/ Dumbbell Moves (32:20) (Dumbbell Drills #1, 2 & 3)
  • Workout 2 w/ Dumbbell Moves (29:57) (Dumbbell Drills #5, 6 & 8)
  • Dumbbell Drills only (see 2L for details) (17:59)
  • Cardio Drills only (14:33)
  • Cardio and Dumbbell Drills Intervaled (24:30) (includes all cardio and dumbbell drills)
  • Workout 1 w/out Cardio Drills (24:58)
  • Workout 2 w/out Cardio Drills (23:10)
  • Workout 1 w/ Dumbbell Drills instead of Cardio Drills (28:26) (Dumbbell Drills 2, 3 & 5)
  • Workout 2 w/ Dumbbell Drills instead of Cardio Drills (26:42) (Dumbbell Drills 6, 8 & 9)

Strength & Stamina Premixes:
  • Workout One - no swings (31 min)
  • Workout Two - no swings (30 min)
  • Workout One – 2 sets and swings (38 min)
  • Workout Two – 2 sets and swings (28 min)
  • Workout One Express – 1 set and swings (21 min)
  • Workout Two Express – 1 set and swings (21 min)
  • Combined Workout (burnout) – (63min)
  • Combined Workout – no swings (54 min)
  • Workout One – no cardio leg blasts (38 min)
  • Workout Two – no cardio leg blasts (38 min)
  • Lower body – legs and swings (24 min)
  • Upper body – upper and swings (28 min)
Strong & Lean Premixes:
  • Barbell Only (14 minutes)
  • Dumbbells Only (14 minutes)
  • Tubing Only (14 minutes)
  • No Shoulder Moves (25 minutes)
  • No Leg Moves (25 minutes)
  • No Barbell (22 minutes)
  • No Dumbbells (22 minutes)
  • No Tubing (22 minutes)
  • Kickbox and Barbell Interval (40 minutes)
  • Kickbox and Dumbbell Interval (40 minutes)
  • Kickbox and Tubing Interval (40 minutes)
  • Strong & Lean Intervals (55 minutes)

TLC Premixes:
  • Coffey Fit Blend (Alternating Conditioning and Boxing Exercises), 47 Mins
  • Quick Blend (Selected Mix of Alternating Conditioning and Boxing Exercises), 19 mins
  • Kelly’s Mix (Kelly’s Favorite Mix of Exercises from Both Workouts), 36 mins
  • Upper Body Conditioning, 18 mins
  • Lower Body Conditioning, 16 mins
  • Cardio Express, 15 mins

Weights Premixes:
  • Workout 1 with floor abdominal active rests (30 mins)
  • Workout 1 with cardio active rests (30 mins)
  • Workout 2 with floor abdominal active rests (29 mins)
  • Workout 2 with cardio active rests (29 mins)
  • Full Body (1 rotation of each exercise; includes standing abdominal active rests) (38 mins)
  • Mixed Full Body Blast (no active rests) (41 mins)
  • Time-Saver Full Body (2 exercises, each body part with no rest) (31 mins)

Your Best Body Premixes:
  • Workout 1 with Cardio Rests (37:18)
  • Workout 2 with Cardio Rests (39:38)
  • Workout 1 with No Rests (30:04)
  • Workout 2 with No Rests (32:49)
  • Workout 1 with No Legs (27:09)
  • Workout 2 with No Legs (27:56)
  • Legs and Core (34:55)
  • Legs and Cardio (37:13)
  • Cardio and Upper Body (53:45)
  • Core and Yoga (21:51)
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Last edited by LizEMA; 02-25-20 at 05:35 PM. Reason: Finished the list!
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Old 02-25-20, 04:46 PM  
Gardengirl
 
Join Date: Feb 2005
Location: Georgia
Stephanie, I did know about Kelly's web site details, but not 2 lazy for the gym. Thanks!
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Old 02-25-20, 04:48 PM  
Gardengirl
 
Join Date: Feb 2005
Location: Georgia
Liz, I love it! Thanks so much. If it's not too much trouble to post the rest, I'd love that too!
Thanks!
P.S. Don't worry about the bold time!
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Old 02-25-20, 05:24 PM  
LizEMA
 
Join Date: Jan 2016
Location: Northeast
Quote:
Originally Posted by Gardengirl View Post
Liz, I love it! Thanks so much. If it's not too much trouble to post the rest, I'd love that too!
Thanks!
P.S. Don't worry about the bold time!
No trouble.
I'm glad it's helpful to you and that SOMEONE can get some use out of it. I spent the time making the list even though I stopped using her stuff years ago because I thought I would dip my toe back in. Thus far, I have not, so I've actually never even used it!

I was going to direct you to 2L's site, as well, but then I remembered that I had a formatted list (which I had actually made by consulting her site)!

(Thanks for letting me off the hook with the boldface! I'll probably come back and do them, anyway, as it'll bother me if I don't. )

(I tacked on the rest to the original post. I kept getting an error message when trying to post the whole thing, which I thought was from the list being too long. It turns out it was just a specific problem stemming from the TLC premixes.
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Old 02-25-20, 06:03 PM  
fanofladyvols
 
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Join Date: May 2004
Location: Modify City, State of Fierce
Wowee Liz that is amazing!!!
I had thought I would do this someday...
So
Thanks from me too!!
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Old 02-26-20, 07:18 AM  
Rhonda
 
Join Date: Nov 2001
Location: MI
Thanks Liz. this is very helpful as I have been doing KCM for a few months now.
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Old 02-26-20, 08:38 AM  
Floren
 
Join Date: Apr 2006
Thank you for sharing this, it's very helpful!
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Old 02-26-20, 08:41 AM  
sherry7899
 
Join Date: Jun 2003
Wow! Great information!

Is there a way to get this added to a sticky thread?
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