by Mindy Mylrea
Has your workout stagnated? You're an advanced exerciser but just not experiencing physical improvement anymore? Then you need to take an Ultimate Bootcamp Challenge with Sergeant M!
This revitalizing workout offers variations of push-ups, drill sequencing and explosive plyometrics. For instance, by changing the angle and center of gravity on the push-ups Mindy has increased the workload to produce strength gains. Speed drills are regulated from high intensity do-or-die to short recoveries. Finally the explosive bursts of tri-leveled squats provide plyometric muscle power. This and 2K02 are sure to develop a high anaerobic threshold allowing you to run, cycle, kickbox or swim longer and better. I loosely quote Sergeant M, "We know through research that anaerobic interval training is the best at working aerobic and anaerobic energy systems." Mindy utilizes authentic army training drills in a modified circuit to produce superior conditioning. The intensity, the bouts of push-ups and the short rests make for a killer bootcamp video.
I highly recommend previewing this tape to become familiar with the sequencing, equipment used, and space needed. The hour long video is filmed outdoors on a grassy lawn surrounded by lush foliage. There is a nice breeze fanning the plants; the day is sunny and butterflies flit about. This is not a Sara's City production but that of her own company, Jumpinc. The sound is very good. Although the day is bright there are often shadows across Mindy's face. Outdoor lighting or a strategically placed reflector may have alleviated some of this. It does not detract from the meat of the workout. The music is non-intrusive. The workout consists of a warm-up, anaerobic workout, floorwork and brief stretch. Mindy suggests using one of the many good stretch tapes on the market to supplement her stretch segment. She also cautions against performing this workout on concrete or even carpeted concrete. Hardwood flooring or outside is best.
Equipment:
4" step (keep risers at hand)
light body bar or dowel
5 cones or other objects for drill work
2 chairs
Warm-up
This is an active warm-up on the step. If you need a slower intro then add your own before starting. There are straddles, double-timed straddles, high knee lifts, hamstring kicks, pivot turns with squats, stomps and double-timed marches. As usual the work is punctuated by Mindy's "Wows and Whoas".
Fartlek training
A workout involving speed and directional changes. Room is needed for these cued sprints and back-pedals, run-shuffle-runs and run-hop-runs.
Calisthentics
You start with jumping jacks. The inside-inside-outside and outside-outside-inside variations challenge dexterity and balance. Mindy laughs as she misses a step and then ends with some intense crisscrossing.
Push-ups
Mindy suggests using a table or chair to keep your head elevated above your heart...or if you prefer, do them on the ground. Her shoulders are buff!
Body Bar lunges
Pinwheel lunges, dips with butt kicks. Once the lunges are out of the way she places the bar on the ground and crisscrosses it with jumps and double-legged hops.
Intervals
Mindy repeats a sequence four times: plyo crisscrosses, scissors, lunges with a center squat and plyo jump squats. She reminds folks to keep the front knee aligned upon landing.
Randomly cued drills
Similar to 2K02 she begins with tri-leveled squats then moves on to a box drill where you mirror her sprints corner to corner. This is followed by a "grass drill" where you drop to the ground, rollover and get up. A table or chair can be used to mimic the drop to the ground part.
Push-ups (20)
Again, Mindy hits the ground but suggests using elevation to keep your head up.
Cone drills
These are "suicides" involving forward movement, back pedaling and lateral shuffling. She suggests holding a chair for the exercise she calls jumpovers.
Military boxing
This cooldown is straight-on cardio. It consists of boxing shuffles, jacks, simple front kicks followed by side squat kicks. She tries to elicit your last bit of energy by taunting..."the enemy is ready to come get your chocolate!"
Various floorwork
**Mindy uses two stools but strongly suggests using two hardback chairs with a body bar placed securely across. You assume a plank-type push-up position between the chairs and perform 20-22 push-ups. Then you get under the bar and do some tough pullups. The chairs and bar are put aside.
**Perform 20 staggered push-ups...one hand on bench, the other on the ground.
**Perform 10 side-to-side pushups
**Perform 10 down-forward-up/down-forward-down push-ups
**Dips from step. She uses her 4" step but suggests adding risers.
**Perform 10 push-ups with feet elevated.
**Short, effective abwork
**Perform 10 push-ups with one hand on step. Core stabilization movements are mercilessly interwoven.
Short stretching section.
Comments
Mindy states that the viewer has picked this video because "you know you're advanced...and willing to do it all!" I feel that 2K02 and Ultimate Bootcamp are top notch. Perhaps the Bootcamp video is tougher for me because the recoveries are tiny. As always you get what you put in.
Summation
Mindy is Queen of Drills. As usual she concentrates on balance, focus, power and endurance...things we need in everyday life. There are no fancy arm movements nor complicated choreography to hamper your all-out efforts. It's pure athletic encompassing enough lateral movement to provide a rounded workout. While delivered as high impact the workout can be modified. Form pointers and safety cautions are always included. She prepares you for a tough workout at the intro of the tape and suggests modifications throughout.
Her goodwill manifests itself through encouraging remarks and laid back humour. Her enthusiastic personality evokes the best you can be.
My husband, who never pays any attention to videos and their performers actually sat down recently and said, "Wow, she's fun!" This at a section where she declares, "I know this looks silly but do it anyway!" Five minutes later I reminded him of the long bike ride he was suited up for...
Finally, in this and other tapes Mindy says "wow!" a lot. This really typifies her fresh-eyed outlook. Her "wow!" rings of a kid's elation when performing an incredible skateboard stunt...and living to tell about it. She is vibrantly alive and her sense of fun, of having fun, is as valuable as the workout itself.
K.T.
9/14/00
Ultimate Boot Camp Challenge w/ Mindy Milrea
[b]Workout Type:[/b] Interval Training!
[b]Fitness Level:[/b] Although it is geared for the Intermediate and especially Advanced, I think Beginners can do it with modifications. You just do what you can.
[b]Equipment:[/b] Full length step(used for the warm up), Body Bar or Barbell with little weights. or even a broom handle or string (used for placing on floor to give you a point of reference, you jump or hop from one side to the other of it.) and Cones (I used my dumbbells and just stood them on one side)
[b]The Set:[/b] Outdoors, trees, bushes, she works out on lawn.
[b]Attire:[/b] Army pants, and black tank top
[b]Workout Length:[/b] 58 minutes
[b]Effectiveness:[/b] It is what it says-> An Interval tape. It delivers what it promises -> a good tough workout! (But can you handle it?)
[b]Film quality:[/b]This is also a recent production so quality and style are more refined than older tapes.
[b]Music:[/b] appropriate, I didn't really notice 'cause I was sweating so much!
[b]Presentation:[/b] I did not find it boring but then the lack of background exercisers doesn't bother me... I was too busy trying to keep up!
Warm up: with step.
basics, 4 straddles right 4 straddles left,
double time or run in place fast.
4 normal 6 fast straddles, other leg leads repeat.
double time then basics, then adds knee lifts.
Combo 1: 1 slow, 2 fast, basic 6x then add pivot
Combo 2: pivot, 2 squats,
then 6x combo 1 and combo 2
16 fast squats (not deep)
one foot on step and one foot off, 6x .. double time
then back other side.
6x other leg leads
8 squats then alternate squat one foot on step other foot off.. 24x
jump on either side of step... toe taps
repeat
at 10 min - put step away.
recovery
double time
run to front of room the come back 6x
run shuffle run 5x
at 13.30 min.
48 jacks,
combo 3: 2 jacks, lift foot 2x other foot 2x, 2 jacks
8x
then 4 hops 2 jacks 8x
28 jacks, 20 pushups, walk it out.
With Body Bar:
Lunge combo: 4 front, 4 angle, 4 side 4 back
same other leg leads.
- 3x entire lunge combo.
2nd lunge combo: 4 static lunges 16 lunge and kick front leg,
16 lunge and kick rear leg
repeat with other leg leading
At 22min. place bar on floor(as a marker) vertical to TV. (I used my dowel) Intervals:
Interval - 5x switch feet then double foot hop to either side of bar
Interval - 8 hops 3x
marches..
at 23 min. Interval (for 1min.)- crisscross feet then scissors.
Interval - Lunge hops then squat hops
Interval - squat hops, crisscross hops then scissor hops
Interval - jump straight up in the air double feet.
Interval - double time running in place (for 1 min.)
Interval - throw yourself on floor then get back up.
20 pushups
place cones on floor spacing about 2 feet apart. (I used my dumbbells standing on one side)
Run up and back among them, while slightly reaching down as if to touch them. as fast as you can. (Your own speed of course)
3 short Intervals then 1 long Interval.
Interval - hop from one side to other.
at 35 min.
Combo 5: Jumping Jack, scoot across, hop side to side, - 8x
squat and kick 16x
squat and kick 16x other leg leads.
12 jumping jacks.
pushups on bench or step.
puts body bar accross 2 chairs then lies down on floor below body bar.. does pull ups.
then 20 pushups, 20 pushups, then one hand on step 20, then traveling pushups - 10
triceps dips off step or box.
10 pushups w/ feet on box
at 50 min. ABS 2min.
20 pushups
at 56min. Final stretches
at 58 min. End
[b]Total Rating: [/b]If you want an Interval tape, this is effective, tough, and enjoyable... I did not do all 100 pushups, I modified and did other moves instead, but that didn't take away from the tape for me..
I give it a 10 of 10 possible points because it kept me motivated.
If you don't like high impact I think it is possible to modify it.
Just my opinion!!
Lucy
Instructor comments:
[b]Instructor:[/b] This tape is done one on one, Mindy and you! Her usual charismatic self, crisp demeanor and energetic personality come shining through. (Ok, you can tell I like her!)
Sunshine
2 July 2003
Looking for a very hard workout that's also a huge amount of fun?
This video comes through. It's a blast!!! I can't believe how much fun I had doing it. It's also brutal!
Her kickboxing routine is also a great deal of fun, which came as a pleasant surprise. I didn't like Jump and Jab, which is why I was surprised.
This video is really earns the bootcamp title.
If you don't like VHS, buy this anyway... it's worth the exception.
A+++++++
Instructor comments:
Mindy completely rocks. She is so friendly and encouraging and FIT! She shines in this video.
Leela
9/10/2004
WOW!! OH ME, OH MY (LIKE MINDY WOULD SAY). THIS WORKOUT IS KICK BUTT - ANOTHER ONE THAT MAKES ME LOOK AT THE T.V. AND SAY, "YOU'VE GOT TO BE KIDDING ME". 100 PUSHUPS DISBURSED THROUGHOUT THE WORKOUT - ALL KINDS OF PUSHUPS. AN AWESOME AB SECTION - SHORT AND SWEET. DRILLS, DRILLS, DRILLS - EVERY TYPE OF JUMP, SQUAT, SHUFFLE, JACK, STRADDLE, KICK YOU CAN THINK OF. ALTHOUGH IT'S DESIGNED AS INTERVAL TRAINING IT KEPT MY HEART RATE WAY UP EVEN THROUGH THE REST PERIODS. I'M AN ADVANCED EXERCISER AND HAVE BEEN DOING VIDEOS FOR OVER 20 YEARS. THE WORKOUTS THAT REALLY KICK MY BUTT ARE FEW AND FAR BETWEEN. THIS ONE LIVES UP TO IT'S NAME. IT'S KICK BUTT.
Instructor comments:
Mindy is sooooo funny. She makes you laugh while she's killing you - yes - killing you. A lot of us "older" mom's can relate to her - well - not in how fit we are, but that we're older and working hard! She has quite a sense of humor and she lets you understand that she's working as hard as you are, and it's not easy for her either, so in identifying with her students, she puts you at ease. I think that if she were someone I knew personally, I would really like her. She's very encouraging and well, what can I say - she's awesome.
Denise Berger
November 29, 2006
