Classical Stretch Arms & Abs

Miranda Esmonde-White

Classical Stretch is a unique exercise program by from Miranda Esmonde-White, creator of the Classical Stretch technique. Miranda's method (also called The Esmonde Technique) incorporates various forms of stretching, including isometric and PNF work, which, when performed regularly, will provide both both flexibility and toning benefits. In this video, Miranda focuses on unweighted work to strengthen and tone the upper body combined with some challenging abs work.

There is no really warm-up to this workout; rather, Miranda jumps right in with 13.5 minutes of standing arms work. The moves look deceptively easy--eg, arm circles, pushing your arms out, back, and down, etc.--but when performed all in a row with no rest, they are quite challenging and exhausting. After an initial tough arms segment, Miranda continues with some PNF stretches for the upper body, then moves onto more arms work, this time focusing mainly on the hands. She does some more traditional upper body stretches to finish the standing work. Next comes a 9-minute floor abdominals segment. Miranda incorporates mainly variations on traditional crunches, although she is constantly reminding you to keep your back pulled toward the floor and to shorter your abs muscles as you lift. She begins at a slow measured pace but then repeats the exercises using a faster count; this was a little hard to follow, as it was fast-paced and Miranda's cueing is sometimes poor. Finally, Miranda concludes the workout with a brief (2.5 minutes) series of seated stretches focused largely on the abdominals. The entire workout came in right around 25 minutes.

Classical Stretch definitely isn't for everyone, but I enjoy it as an occasional alternative to yoga or other stretching work. This program in particular was a very nice balanced blend of strength work and stretching, and I would recommended it to anyone who is interested in non-traditional toning for their upper body.

Instructor comments: Miranda is very talkative and has sort-of a cutesy manner; I can see why some would find her annoying, but I like her. Her cueing isn't great, although I'm generally able to follow along.

Beth C (aka toaster)

December 3, 2007

NYC: New You Coming

Kelly Coffey-Meyers

Kelly Coffey-Meyer is a high-energy instructor who offers fun workouts which blend more traditional exercises with unique, interesting twists. NYC is a 54-minute full body strength workout which uses two sets of dumbbells (light and heavy) plus an optional step; Kelly works out in a bright studio with two background exercisers. For the most part, the workout follows a specific pattern: Kelly targets a single upper body muscle group with several exercises using weights, moves on to an unweighted lower body interval, repeats a second set of the upper body moves, and concludes the series with slightly different lower body exercise. Overall, Kelly moves very quickly through the workout--the lower body exercises in particular are performed quickly enough to keep your heart rate in an aerobic zone.

Kelly begins with a 4-minute warm-up that includes basic aerobic moves and ends with dynamic stretches. The first muscle group is back, and Kelly begins with traditional 1-arm rows. More unique are the alternating shoulder blade pulls (palm up, thumb moves to the back) and the back raises with slow lowers. For lower body, Kelly does a side squat and rear lunge off the step; after repeating the back work, she does just the rear lunge, moving into a double-time count. The next exercise group biceps, starting with hammer curls that lower to the side. Kelly then does half bicep curls high and low, adding a 1-arm move to both. The leg series is a side step with a curtsey dip, adding a knee raise to work the obliques. The biceps are repeated, and then it's a side-to-side step with a rear lunge.

Moving to lighter dumbbells, Kelly starts the shoulder work, beginning with a circling lift overhead. She then combines shrugs with an upright row and finishes with a butterfly elbow lift and overhead press. The leg move is a wide squat with a knee lift to the side and then the back; after another set of shoulders, the leg move changes slightly to an around the world leg lift with rear lung. Next comes triceps: French press, elbow touches, and dips with pulses. Then, straddling the step, you do a plie squat, this time keeping the weights in your hand; to finish, you repeat the triceps and then perform the plie squat with the opposite leg forward. Kelly conclude the standing work with an additional move for the legs, a bent-over squat with hands on the step.

The workout then moves to the floor (lying on the step/bench) for chest work, which includes pullovers, wide grip bench presses, flyes, and close grip bench presses. Kelly then does a series of abs work with basic crunches before repeating the chest moves. She finishes this series by moving the dumbbells to hips for pelvic raises to target the glutes/hamstrings. She then moves to the floor for additional abs work. These moves were more Pilates-like and thus more challenging: Kelly starts with a 4-count crunch but then does knee tuck-ins (adding rotation), roll-ups, and half roll-downs with a twist on the end. Moving to side-lying position, she does a short but tough series of hip/outer thigh work on both sides, then repeats the floor abs series. Finally, Kelly concludes the workout with a very short (about 3 minutes) stretch on the floor, first lying for the lower body and then seated for the upper body.

The Main Menu of the DVD offers the following options: Introduction, Start Workout, Workout Options, Coffey Mixes, and Credits. The Workout Options is basically a chapter list (Warm-up, Standing Exercises, Chest to Lower Ab's [sic], Chest to Glutes, Abdominals to Outer Thighs, More Ab's [sic] and Stretch). The Coffey Mixes menu offers several shorter premix options:

Expresso [sic] Mix (no warm-up, 1 set of all exercises, stretch)
Latte Mix (warm-up, 1 set of all exercises, stretch)
Mocha Mix (warm-up, upper body, abs, stretch)
Capucchino [sic] (warm-up, all legs, abs, stretch)

Overall, I enjoyed this workout very much. I did have a few minor issues with it--eg, I thought that the triceps were overworked, and I didn't like the first abs series of basic crunches--but in general, I found the moves enjoyable, and I felt thoroughly worked out by the end. Kelly is a fun yet no-nonsense instructor; I give this workout a final rating of 4 1/2 stars, and I wouldn't hesitate to recommend it, especially for intermediate-level exercisers.

Instructor comments: I like Kelly very much; her no-nonsense style is a good fit for me. She is encouraging but never chatty, saying things like "I know it hurts." I do wish she provided a little more guidance about which weights to use instead of just saying "heavy" and "light." Also, she moves VERY fast here, possibly too quickly for some.

Beth C (aka toaster)

December 5, 2007

Kick Punch & Crunch

Cathe Friedrich

I consider myself very advanced but my asthma keeps me from exercising as hard as I'd like to and I know I can. I've done A LOT of Billy Blanks & Turbo Jam & Cathe's three other kicboxing videos so that's what I'm comparing this to. This workout, in a nutshell doesn't kill you, but it works you hard. I happen to love, and strive for workouts that let you up or down the intensity to your own level rather than workouts that push you to your death (IMAX 3) without much room for alternate easier moves. What I loved about this workout was that it is very well rounded - works everything, from arms to waist to abs to legs to Cardio, gets the heart rate uo with moves are interesting and fun to do and the Ab workout at the end is exactly what I described above - hard and you can make it harder but doesn't kill and sometimes I think that the intensity level of this workout is really all one needs - workouts like IMAX3, Bodymax 2, Billy's Bootcamp, in my opinion, even though I'm quite advanced, go over the top to an unnecessary level. I actually felt my abs burning which for me is a miracle b/c I find so many of these ab routines work everything BUT the abs, i.e., the hip flexors, the back, etc. I actually burned right in my abs on top of that ball and the planks and pikes were awesome. I will do this one again and again. I really liked it. I won't say loved, but almost!!!

Instructor comments: I work out with Cathe almost exclusively and I have yet to see her as into a workout as she was this one. Her background exercisers are the same ones from Kickmax so I guess those are her "kickboxers". I liked her a lot in this video. Moreso than any of the others.

Evelyn Jenkins
evywill06@optonline.net
December 5, 2007

Lift With Your Head

Chip Conrad

LIFT WITH YOUR HEAD: The Training and Movement Philosophies of the Physical Subculture
Written by: Chip Conrad - $21.95 available at http://physicalsubculture.com/the-book/

I typically do not write book reviews but I recently picked up a book that deserves some recognition. I attended a Kettlebell and weighted leverage club seminar in October where I met Chip Conrad. If you have never attended one of his seminars they are fun but also kind of mentally challenging for me. At the beginning of the seminar he asks you to think and come up with your own definition of Fitness and Strength. As I began to ponder these questions and quickly come up with an answer I secretly hoped he would not call on me. Thankfully he did not call on anyone in class and instead told us to seriously consider what fitness is and what strength is. To be honest I didn�t have my own definition of fitness and strength and although I�m working on my definitions I left the seminar scratching my head with a new book under my arm.

This book is honest, humorous and philosophical unlike any other fitness books I have. Some of the musings are from why people exercise, physical aesthetics versus physical strength and fitness, obligatory fitness, responsibility of oneself, ending self destruction behaviors/mantras, to finding the joy, humor and celebration for life and movement.

The benefit of this book goes far beyond his detailed exercise instructions (which are in black and white). Conrad�s view of fitness is not about a perfect body. It's not about being strong and having big muscles. It's about being happy with who you are, and seeing your body as a useful apparatus with the ability to increase the quality of your life through movement.

Here is the table of contents:
Part 1 Philosophy of the Physical SubCulture
Intro
Routine versus Ritual
Seeing Results
Fitness Plan
Process of Visualization
10 Habits of Highly Effective Fitness Freaks
Know Your Options
Who�s To Blame
Problem Areas
Play
Gender Strength
Contemplating Strength
Physical SubCulture Program Design

Part 2 The Tools and Moves of the Physical SubCulture
Some of the exercises: deadlifts, squats, goodmornings, cleans, overhead presses, swings, windmills, presses, farmer�s walk, Turkish getup, burpees, sandbag, tire and car work, program design and other miscellaneous exercises.

This is one of my favorite quotes:
�Exercise is the love of the body, the intended purpose of the body, not an obligation to it. �

Instructor comments:

Angela Horswill
ang_horswill@yahoo.com
12/6/07

Free Flow Yoga (from Yoga Journal Master Instructors series)

Shiva Rea

"Free Flow Yoga" is part of Yoga Journal's Great Instructors series, a series of DVDs filmed at the annual Yoga Journal Conference in San Francisco. It features Shiva Rea, a internationally known yoga instructor who incorporates more creative, dynamic movement into her vinyasa flow practice. Here she presents a 90-minute class which is quite non-traditional in nature; there are certainly some classic yoga postures here, but Shiva focuses more on fluid movement rather than static holds of the poses. Many sequences take the form of mandalas and involve a flow of poses which revolve in a circle, sometimes causing you to fact the back of the room; Shiva maintains that this is a positive thing for moving out of your comfort zone. Throughout the practice, Shiva also emphasizes the bandhas, namely mula bandha and uddiyana bandha.

For the most part, Shiva practices along with the class, but she also sometimes moves around the room along with her assistants. Shiva uses mainly Sanskrit names for the postures, but there is also a "yoga demonstrator" on a dais at the head of the class for easy reference. This DVD is well-chaptered, and the introduction suggests that each chapter can stand alone as a shorter practice if necessary. The chapters are as listed below; I have added in approximate times as well as brief descriptive information.

Movement Meditation (14m)--Much of the warm-up here consists of standing in mountain pose while raising and lower the arms in a flow. Shiva encourages the class to step off their mats to "get out of the box" and then continues with arm flows in a warrior stance as well as some more free form movements. Shiva also incorporates lion's breath and chanting Om.
Mandala Namaskar Prep (9m)--This segment consists of traditional postures such as down dog, lunge, and squat, but each are performed as flowing movements.
Mandala Namaskar (9m)--This sequence begins in down dog and incorporates some lunging side turns which help to open the hips in unique ways.
Jala Namaskar (14m)--Shiva notes that this series honors the water element. It incorporates spinal waves into down dog and returns to the flowing arm movements in warrior stance. Lying face down in a cobra position, there are also some shoulder-opening flows as well as fluid hip movements.
Core Cultivation (7m)--Moving to a back-lying position, Shiva first has the class perform some flowing arm and leg movements. She then does some crunch-type work with the legs in a raised supta baddha konasana position; she finishes this section with some knee circles as well as brief work with the legs straight.
Rock 'n' Roll (1.5m)--This is a short transitional segment in which Shiva instructs those who are able to roll from their backs smoothly into a squat position and continuing forward to balance on their hands briefly.
Mini Vinyasa (7m)--This segment consists of some continued standing flows as well as an arm balance (bhujapidasana) and a standing forward bend (hasta padangusthasana).
Backbend Mandala (11m)--Here Shiva performs some more traditional standing postures for the first time, flowing from warrior 2 to reverse warrior to triangle. In a wide-legged standing position, she also does a forward bend with eagle arms (adding lion's breath), and she finishes with a wide-legged bekasana.
Open Practice (5m)--In this section, Shiva encourages the class to listen to their bodies and spend 5 minutes performing their own flow. She suggests that beginners might want to simply repeat some of the earlier moves while others might want to incorporate their own postures.
Advanced Sequence (7m)--This section is not advanced per se, but it is an ongoing sequence of movements with little instruction. Shiva and her assistant first demonstrate for the class a sequence which includes eagle pose, a hip opening side squat, and a seated side bend.
Om Shanti (4m)--Shiva first has the class spend several minutes in baddha konasana, adding a forward spinal roll. She finishes seated in a lotus or half-lotus position with a chant of Om-Shanti-Shanti.

The Main Menu on the DVD lists a Play All option, an Introduction, Chapters, and Special Features. The Special Features include an Interview with Shiva(10m) as well as Yoga Journal advertisements. During the Interview, Shiva reveals that she started practice yoga at the age of 14 as a means to explore the name given to her by her father (she also mentions that she will be turning 40 this year). She stresses the importance of incorporating both self and service into her yoga practice, and she talks about her evolution into more circular patterns (hence the mandalas).

This practice is definitely not for everyone; those looking for a traditional vinyasa practice will not find it here. Although I was wary myself of doing a more free form style of yoga, I have to admit, after completing this workshop, I felt great--very open and fluid. This is certainly a nice change of pace for those who are open to adding a more improvisational element to their usual yoga practice.

Instructor comments: Shiva comes off as very genuine, wholesome, and joyful here. She is extremely encouraging in emphasizing that you know what is best for your body and that you can connect with your innate sense of flow and self.

Beth C (aka toaster)

December 6, 2007

CORE SECRETS: FUNdamentals

Gunnar Peterson w/ Brook Burke

I have worked with some of Gunnar Peterson's other Core Secrets workouts ("Accelerated Core Training" and "Full Body Challenge") and enjoyed them tremendously. I was curious to see how he would design a workout that was geared to folks who would be brand to the ball (or even possibly exercise in general).

I literally just finished doing this FUNdamentals program for the first time just before writing this and wanted to share my thoughts while it was fresh in my mind. I was definitely VERY impressed with it!

The program starts with an introduction with Gunnar Peterson and Brooke Burke. They cover some basic things you need to know regarding the ball and what to expect from the upcoming workout.

On the DVD this is chaptered separately from the main workout.

The program consists of a warm up, 10 exercises (which cover the whole body from head to toe), and a short cool down.

The exercises in the main workout are:

1. Squat (holding the ball in front of you)
2. Triceps Extension (both arms at the same time while seated on the ball)
3. Shoulder Press (seated on the ball)
4. Crunch (lying across the ball)
5. Hamstring Press (lying on your back with you feet on the ball, you raise yourself up into a bridge position)
6. Seated Back Extension (seated on the ball, you bend over and then raise up using the back muscles).
7. Bent Over Rows (Seated on the ball)
8. Biceps Curls (seated on the ball)
9. Pushup (with your torso or legs on the ball depending on your level of strength)
10. Drape (you lie prone over the ball, very nice release)

Each exercise, which is separately chaptered, is first demonstrated by Brooke with Gunnar and Brooke giving you tips on proper form.

I am an advanced exerciser (though still relatively new to stability ball work) and have used some other, more advanced Core Secrets workouts ("Accelerated Core Training" and "Full Body Challenge"). I puchased this program (which also has "Give Me Twenty" on it) to pick up some extra tips about working with the stability ball.

Gunnar is a world class personal trainer who has a gift for clear and concise instructions. He gives you plenty of information without overinstructing. He is also engaging and very natural in front of the camera. It's like having him in the room with you.

The program is well produced in a bright studio and simply filmed so that you can easily follow what is going on.

FUNdamentals is definitely a very basic workout that I feel would be exceptional for someone brand new to exercise (or returning after a long layoff) or great for someone who is an experienced exerciser but new to stability ball work.

I can see using it as a warm up as well as a way to reinforce my technique with the ball. It's also great to use if you are low on energy or perhaps returning to working out after being sick since it covers the whole body and will stimulate the muscles without over taxing you.

HIGHLY recommended!!

Instructor comments: As I mentioned in the review. Gunnar has a great blend of being personable, clear and concise. He is very easy to follow and also has a gift for designing excellent and effective programs. He also doesn't try "too hard" to be entertaining while instructing yet I didn't find him to be too dry either.

Yogadad

12/9/07

CORE SECRET'S "Give Me 20"

Gunnar Peterson

This "Give Me 20" program is a fast paced 20 minute workout which primarily focuses on the upper body and core with just a little bit of lower body work.

It was created primarily as an "add-on" type workout. I can see using it when one is short on time or as something you can do in addition to doing some cardio work.

This morning I did "FUNdamentals" first, then after a short break came back and did this one.

The workout has Gunnar and several background exercisers, one who functions as a modifier.

These sequence of exercises were already broken down by another reviewer so I won't include that in this review.

I am an advanced exerciser though relatively new to stability ball work. Though I have I have several other (non-Core Secrets) stability ball programs in my collections which I enjoy, the Core Secrets workouts are my favorites(I also have "Accelerated Core Training" and "Full Body Challenge").

If a person is brand new (or coming back from a long layoff) to exercise or stability ball work, I'd recommend starting with "FUNdamentals" before doing this or any of the other CORE SECRETS workouts.

The programs are filmed in a bright and roomy studio setting and the camera work is done in a way that makes the programs easy to follow (some programs I have in my collection try to get too artistic which make the workouts very difficult to follow).

For me, these CORE SECRETS programs have been well worth the money and time spent on them and I look forward to using them as a regular part of my exercise rotation.

Instructor comments: Gunnar is fast becoming one of my favorite instructors. He's personable, enthusastic without being "over the top" and his instruction is clear and concise.

Yogadad

12/9/07

Nia Unplugged

Debbie and Carlos Rosas

This is the brand new Nia dvd. I just finished doing it this morning and it is FANTASTIC. It is done to live, in studio percussion music sweetend with soft vocals. It runs about 60 minutes and is billed as an intermediate/advanced workout. It's not a hard workout with complex steps, but a non-stop workout from warm-up to cool down. The drums are intoxicating. The ernergy is high. The background dancers are having lots of fun. It's like being in an African dance class. As with a typical Nia class, it includes vocalizations. So apolologize to your house mates and neighbors, crank up the tv, best down on high volume, and let loose.

I can't say enought about this dvd. I loved it!!

Get it at www.nianow.com $15 + SH

Instructor comments: Carlos is energetic and a wild man. Loved him! Debbie is more refined and precise in her movements. She is the calming energy.

NYYogaGirl

12/10/07

Athletic Yoga for Sport Series

Karen Dub

These smooth, easy to follow routines feel more athletic than "mystical". Using traditional yoga, the emphasis is on stretching and muscle recuperation. Developed for athletes, you'll gain all the benefits of yoga including flexibility, strength and balance. (anyone, even non triathletes, will benefit from this well thought out program) All three dvds are structured that they are great stand alone workouts or part of a well structured program that assists the athlete in gaining flexibility, strength, and balance. Karen utilizes poses purposefully selected to achieve a specific goal. The participant can choose to do the entire dvd or choose individual chapters to key in on the areas they need the most benefit. Volume 3 is suggested by Karen for anyone new to yoga (or choose to do the Flexibility sequence of Volume 1, as the sequences are shorter and very "stretch specific".

Volume 1: Flexible Warrior Athletic Yoga for Triathletes

Each chapter is approximately 30 minutes in length.

Energy:

Includes core conditioning (working abdominals & back) and poses to generate heat and warm you up. Some of the ab work is tough (such as levitation holds). After sequences for the front core, Karen works the entire back area. Core training is essential to the athlete because lots of power is generated from the core area.

Power:

Longer holds will test your endurance and athletic poses enhance strength (and help tone the body). You'll also work your balance in this section. Holding poses will benefit athletes ability to focus. Many poses in this segment are more intermediate/advanced so prior yoga experience may be beneficial.

Flexibility:

Deeper stretches will reduce tension and muscle fatigue. As Karen suggests, this section would be good for those new to yoga. She works through the entire body leaving nothing untouched.

(as always it's best to be warm prior to stretching so a quick warmup would be recommended if not doing this segment after your chosen sport or maybe after the Energy sequence)


Volume 2: Cross Training for Multi Sport

Energy: (22 min.)

Karen takes you through a nice sequence to build energy throughout the body. A sun salute begins to warm you up. You'll burn some calories as you flow through the segment.

Core: (20 min.)

This session begins with a core lift (blocks are used as a modification). Boat pose follows with twist variations. Karen intermixes traditional core work (crunches/twists) within the yoga poses to really tone and define the entire abdominal region. This segment packs a punch!

Power: (28 min.)

You'll perform one energy sequence to warm you up and prepare the body for the powerful poses. This segment is challenging and will increase total body strength (all while helping to add definition).

Balance: (22 min.)

Karen chose poses that specifically work on the balance. (as an added bonus, you'll develop greater concentration & focus)


Volume 3: Flexibility for Swim, Bike, Run

Energy: (14 min.)

In this segment you'll begin with the breath. You'll move slowly through the poses. This segment is good to use prior to any of the other sequences to ensure the muscles are warm & ready to stretch.

Flexibility for Swimmers: (12 min.)

Focusing on shoulder stability and range of motion, you'll work through poses that will benefit swimmers.

Flexibility for Cyclists: (20 min.)

Upper back, middle and lower back stretches are the emphasis here. Also included are hip/chest opener poses which help counteract the bent over position maintained while cycling.

Flexibility for Runners: (22 min.)

Lots of stretches for the lower body including the IT band, back of ankles/calves, quads/hamstrings and the hip flexors. Sometimes suggestions for props, such as straps, are demonstrated for those that are less flexible.

Instructor comments: Precise cueing, detailed technique tips and a warm attitude will ensure the viewer gains the most benefits(and also help prevent injury).

Denise Ruble

12-11-07

Functional Strength (Tracie Long Productions)

Bonnie Geer

This workout was one of three original volumes released by Tracie Long during her first post-Firm solo venture, Tracie Long Productions (TLP). All of the TLP videos focus on functional fitness, or training your body to move the same way it does in every day life; furthermore, many of the moves have an athletic feel to them. This particular workout consists of both strength and cardio intervals, and it is led by Bonnie Geer. Equipment used includes a low step, light and heavy dumbbells, a medicine ball (I used 4#), and a stability ball.

Bonnie begins the workout with a 6-minute warm-up using light weights (the only other time I've seen weights used for the warm-up is in Jari Love's videos). The moves are very different from the usual aerobic warm-up and include "functional" (shorter) lunges performed in a clock-like fashion and combined with controlled punches. All of the stretches are dynamic, including a kick/rear lunge series and an inside kick/squat series; there is also a squat/hamstring stretch (dead lift) sequence. After the warm-up comes the first cardio segment which uses both the medicine ball and the step. The section is fun, with upbeat music and moves such as chugs, l-step, v-step, and plyo jacks.

The strength work starts next: the first segment uses the stability ball for back work (rows and supermans), and the following segment continues with the stability ball for pec flyes, glute squeezes, russian rolls (for abs), ribcage pullovers, and push-ups with legs on the ball. Standing strength work follows using medium to heavy weights. This section starts with a Statue of Liberty exercise (also seen in one of Tracie's newer videos, Strength in Movement) adding one-legged and then a full dead lift and finishing with a lift onto the toes combined with a v-reach. In-between sides, there is a fun cardio series that consists of side lunges off the step while passing the ball back and forth; this segment also includes rear lunges and kicks. You then repeat the Statue of Liberty series on the other side before moving into what Bonnie calls the "matrix": hop forward from side-to-side with fast hops to move back. This is combined with front lunge/knee lift and side lunge/overhead lift. Additional lunges are included in the strength segment which comes next, this time a side lunge with knee lift as well as bicep curls.

Up until this point, all of the above segments (with the exception of the warm-up) are featured on the TLP compilation video, The Whole Shebang, which I own, but the last cardio and strength segments were new to me and just as fun. For the cardio, Bonnie again uses the medicine ball for a side-to-side squat, eventually adding a rear leg extension and a side overhead reach. The cardio also includes rear cross-back steps, plyo jacks (slow and fast), and a tick-tock move. The final strength segment includes more side lunges, this time with a single-arm row and then a straight-arm lift; it ends with a 1-legged squat that includes arm and torso rotation. Core work follows, including arm roll-outs and tucks/pikes on the stability ball and then side plank work on the floor. The workout finishes with a quick (3.5 minute) stretch which mainly addresses the shoulders, quads, and hip flexors.

Overall, I really enjoyed this workout; one of the best things about it was that the 43 minutes FLEW by. I also found the segments to be fun and enjoyable, both the ones that I was familiar with already (ie, the ones included on TWS) as well as the ones that were new to me. With keeping my weights relatively light, I felt like I got a great full-body workout, and I usually feel some soreness in my glutes in particular the next day. Although I do like Bonnie as an instructor--she is quite serious and no-nonsense--I do find her cueing difficult to follow at times. Not only does she often fail to break down the move ahead of time (ie, she just jumps right in and expects you to follow along), but also she usually cues while performing the move rather than to give you any advanced notice. Still, I like this workout better than one of the others in the series, Dynamic Strength & Power, as I found the exercises to be more fun and the impact work to be less exhausting (I haven't tried the third video in the series, Core Foundations).

In summary, I give this workout 4 1/2 stars, and I would recommend it to those who enjoy unique exercises, like cardio/strength circuits, like working with the stability ball for cardio, are familiar with functional fitness and like Tracie Long's style, and finally, who don't mind having to go through the workout several times to learn the unfamiliar moves. Personally, I'm sure that this quick, efficient, and fun workout will have a regular role in my fitness rotation.

Instructor comments: As mentioned above, Bonnie tends to be pretty serious; personally, I like her demeanor, but others might find her somewhat lacking in warmth. Furthermore, I do generally find her cueing relatively hard to follow. I think that this is partially due to the nature of functional fitness workouts (ie, many of the moves are quite different and thus unexpected), but as stated above, I think Bonnie could also do a better job of cueing in advance of the move as well as breaking down the movements a bit more.

Beth C (aka toaster)

December 13, 2007

Core Attack

Trish Muse

Chapters:

Warmup
Elastic Resistance
Small Medicine Ball
Core Attack Express
Functional Stretch

Premixes:

Ranging from 33 minutes all the way to 117 minutes, each mix has the segments included in the premix for reference.

Core attack utilizes 3 different segments with lots of variety (from traditional crunches to pilates inspired moves). You can choose to do one segment or the entire 90 minute workout for maximum core training.

Warmup:

Very basic, however you'll begin to warm up the mid section. (very important before jumping into any of the segments)

Elastic Resistance:

Using the band adds new dimension to the exercises (some moves are similar to the moves performed on a Pilates Reformer). The band helps boost intensity and assure correct form. You can vary the resistance by adjusting the length of the band (holding it shorter to increase tension, holding it out longer to decrease). Trish uses the band in very unique ways. Some moves will actually tone & tighten the legs and glutes along with developing the core. Some moves include: mermaid stretch with band, pilates roll downs, knee drops with band around lower legs, twists, and side oblique lying crunches using band for extra resistance) Those who enjoy pilates will enjoy this segment (plus it's the longest for an additional challenge).

Small Medicine Ball:

Using 2 small, same size, "squishy" med balls, you'll work the core from every angle. Trish does mention if it gets too tough, you can perform the workout without the additional weight. V-sits, twists, toe dips, leg extensions, single arm long lever crunches, side planks with ball rotations, back extensions--lots of variety and multidimensional exercises to work the core hard (and prevent boredom).

Core Attack Express:

No equipment needed, if you are short on time this sequence will fire up the mid section quickly. Trish starts with long lever leg holds and continues through more traditional floor work with some "tweaks" to make the exercises harder. Trish does include some isometric tummy holds and back work in this section. (a strong back is key to a strong core)

Stretch:

An original jazz soundtrack compliments the stretches. Trish begins the segment standing, works through seated stretches and concludes with lying stretches.

Instructor comments: www.bodyproductions.com

Denise R

12-16-07

Strength Attack

Trish Muse

Chapters:

Warmup
Low Resistance/High Reps
High Resistance/Low Reps
Core with Large Medicine Ball
Functional Stretch
Bonus-Core Attack Express

Premixes:

For reference, Trish includes segments and times so the participant can choose what they want to focus on.

Strength Attack uses various planes of motion to increase functionality. Working through low resistance/high reps and high resistance/low reps will increase both muscular endurance and strength all in one efficient workout. (great for those short on time but still want results)

Warmup:

Keeping it simple, Trish warms up all areas of the body to prepare for the weight segments.

Low Resistance/High Reps:

Using light weight, more reps you'll work on your muscular endurance. Trish performs several compound moves, working multiple muscle groups simultaneously. (plus it increases the calorie expenditure) The pace is quick so light weight is encouraged. (Trish and her background girls really break a sweat in this segmnt) Functional fitness and balance work is incorporated as well for a well rounded program.

High Resistance/Low Reps:

Moving slower and using heavier weights, you'll still work on endurance but with more emphasis on building strength. Trish varies between lower body and upper body moves (which tend to keep the heart rate elevated). For one move, the scapular rotations, I'd suggest using light weights so your form doesn't suffer.

Core Work with Large Med Ball:

Using a large med ball, you'll perform various exercises working all areas of the abdominals (modifications using dumbbells or small squishy med balls are shown). This segment is short but effective.

Stretch:

A well deserved stretch performed to pleasant jazz music concludes this 60 minute total body workout.

Instructor comments:

Denise R

12-16-2007

A Video Dictionary of Ballet for Children

Rosemary Boross

Disc One

Chapter One:
Ballet Fundamentals

1. Intro
2. Body Alignment
3. Turn-out
4. Preparation
5. The Standing and Working Leg
6. Demi-point
7. Spotting
8. The Five Basic Positions of the Feet
9. Cou-de-pied
10. Sur le cou-de-pied
11. Passe
12. Retire
13. Releve
14. Eleve
15. Sous-sus
16. The Five Basic Positions of the Arms
17. Port de Bras
18. Port de Bras w/a bending of the body
19. Positions of the Head
20. Three Fundamental Positions (En face, Croise, Efface)
21. Nine Basic Positions of the Body
22. Attitude
23. Arabesque
24. A terre, En l'air, Devant, and Derriere
25. En croix, En dehors, and En dedans
26. Sur place, En avant, En arriere, De cote
27. En diagonale
28. En manege

Disc One

Chapter Two:
Barre Work

29. Demi plie
30. Grand plie
31. Tendu
32. Degage
33. Pique
34. Pas de cheval
35. En cloche
36. Ron de jambe a terre and en l'air
37. Temps lie
38. Fondu
39. Demi-detourne
40. Rond de jambe en l'air from the knee
41. Frappe
42. Petite battement
43. Barre stretches
44. Developpe
45. Grand battement

Disc Two
Chapter Three
Center Work

1. Epaulement
2. Pas de bourree
3. Tombe
4. Adagio
5. Promenade
6. Pas marche
7. Pique pose
8. Prouettes
9. Glissade
10. Balance
11. Pas de basque glisse en avant
12. Saute
13. Changement
14. Eschappe saute
15. Soubresaut
16. Petite Allegro
17. Pas de chat
18. Ballonne
19. Jete
20. Assemble
21. Temps leve
22. Pique turns
23. Chaines
24. Soutenue turns
25. Grand Allegro
26. Sissonne
27. Sissonne ferme
28. Sissonne ouvert
29. Chasse
30. Grand jete
31. Cabriole
32. Saute arabesque
33. Pas de valse entournant
34. Saute passe en tournant
35. Reverence

Disc Two

Chapter Four

The Barre Class

36. Plie
37. Slow tendu in 1st
38. Tendi in 5th w/sous-sus
39. Cou-de-pied
40. Degage in 1st
41. Degage and pique
42. Pas de cheval with en cloche
43. Rond de jambe a terre and en l'air
44. Petite and grand fondu
45. Rond de jambe en l'air
46. Frappe
47. Petite Battement
48. Barre Stretch
49. Developpe with attitude and arabesque
50. Grand Battement

The Center Class

51. Center Practice with epaulement
52. Adagio with petite fondu and promenade
53. Pirouettes en dehors from 5th
54. Pirouettes en dehors from 4th
55. Pirouettes en dedans
56. Saute and changement
57. Echappe saute with soubresaut
58. Pas de chat and ballonne with jete
59. Assemble with jete and temps leve
60. Pique turns en dedans and chaines
61. Soutenue turns and chaines
62. Sissonne ferme and ouvert
63. Temps leve chasse pas de bourree with grand jete
64. Cabriole chasse pas de bourree
65. Pas de valse entournant with saute arabesque saute passe
66. Reverence

Instructor comments: found this instructional dvd exceptional! I rented it from my local library to see if I would like it. The children are older and very good. I wish I was that good!! Good cuing, and music. Well chaptered so you can pick any of the below and start from right there. Disc One is ballet fundamentals and barre work, Disc Two is center work and a barre class and a center class. A+

Sherri

12/15/07

Foundations of Power Vinyasa Yoga (Yoga Journal Great Instructors series)

Baron Baptiste

"Foundations of Power Vinyasa Yoga" is part of Yoga Journal's Great Instructors series, a series of DVDs filmed at the annual Yoga Journal Conference in San Francisco. It features Baron Baptiste, a well-known yoga instructor of power yoga. Here he presents an 85-minute class which emphasizes form and foundation in each posture. Throughout the practice, Baron frequently mentions the spiritual benefits of each pose, and he focuses on the core through frequent reminders to engage uddiyana bandha.

Baron generally leads the class from the middle of the room, but he occasionaly walks around the room making adjustments along with his three assistants. The video also features a "yoga demonstrator" on a dais at the head of the class for easy reference. This DVD is well-chaptered, and the introduction suggests that each chapter can stand alone as a shorter practice if necessary. The chapters are as listed below; I have added in approximate times as well as brief descriptive information.

Warm Up (11m)--The practice begins in child's pose and then moves on to a slow, meticulous setup of down dog. After coming to a standing forward bend and taking a few sun breaths, this segment ends with three chants of OM.
Surya Namaskar A (5m)--A slow sun salutation flow with longer holds of plank and down dog.
Surya Namaskar B (28m)--Here Baron begins to move fairly quickly through the vinyasa flows. He provides detailed instruction for warrior 1 and also includes crazy dog (moving into a backbend), side plank, crescent lunge, and prayer twist.
Standing Poses (24m)--Postures here include several standing forward bend variations, standing splits, airplane, knee to side, eagle, tree, warrior 2, and reverse warrior. Very fast vinyasa flows are performed between some of the postures.
Backbends (7.5m)--This gentle backbending sequence includes bow pose, locust, and half camel.
Seated Poses (12m)--Baron begins with boat pose and then moves into seated pigeon, 3-legged table, seated twist, full seated forward bend, and table or reverse plank.
Final Relaxation (9m)--Baron concludes the practice with reclined twist, viparita karini (not using a wall), and reclinded cobbler's pose; the practice ends in a seated position with namaste.

The Main Menu on the DVD lists a Play All option, an Introduction, Chapters, and Special Features. The latter includes an 8-minute interview with Baron in which he talks about his experiences with yoga since childhood. He also discusses the evolution of his teaching over 25 years of practice and emphasizes the importance of a strong foundational practice. Given this, Foundations of Power Vinyasa Yoga is designed to teach the fundamentals of the postures, and Baron suggests that it would be approrpriate for beginners to more advanced students. Although Baron does keep the postures basic and offers many modifications, I would limit this practice to beginning yoga students who are already quite fit and strong, as even the simple postures presented here can be quite physically demanding. I found Baron to be more affable and engaging here than in his other videos, where he sometimes comes across as a bit scripted. He frequently jokes with the class and is quite light-hearted. Overall, this is a solid vinyasa practice which is likey to appear to more beginning and more advanced students alike.

Instructor comments: I like Baron, particularly in his Live! practice series, but as mentioned above, I liked him even better here, as he comes across as more laid-back and more jokey. He does an excellent job providing detailed alignment information, and he constantly encourages the participants to modify as needed.

Beth C (aka toaster)

December 20, 2007

Power 90 Masters

Tony Horton

I bought the Master series after completing P90X by Tony Horton.

As I was nearing the end of that grueling program, I wanted something that would help me maintain my condition without having to keep up the P90X intensity all the time.

I actually also have the Original Power 90 programs and Tony Horton's Power Half Hour as well. While they are all great programs, my favorite one's to work with are the Master Series.

One of the things I love most about Tony's workouts is that they are simple to follow, no difficult choreography. For someone like myself, who doesn't want to have to memorize long movement patterns, this is perfect!

In general, I just want to be able to concentrate on the exercises and the muscles they are working. I like the way some folks describe these as "gym style" workouts because that rings true for me.

They are a great balance between the intensity of P90X while still being under an hour (most P90X workouts are 60 minutes w/ the exceptions being Cardio X (45 minutes) and Yoga X (90 minutes).

To speak specifically of Sweat 5-6:

This program follows the same format as the Sweat 1-2 and 3-4 workouts. They start with a warm up, then go to Power Yoga and then move into a series of athletic cardio moves. After those you get into a series of kickboxing type movements before the final cooldown.

One thing I particularly love about Sweat 5-6 compared to the earlier Power 90 programs is that Tony gives you a much more expanded warm up section. In the Original Power 90 workouts I always found that the first round of each exercise served as a warm up (which I did very much modified) and then the subsequent rounds is where I'd amp up the intensity. With the Masters Series I find I'm so well warmed up that I can start the actual workout part of the program at full (or close to full) intensity.

As I mentioned above, I find the Masters Workouts in general to be my favorite of Tony Horton's workouts and I really love all his programs. There is something about the whole vibe of the workouts, from Tony's demeanor, the "students" he chose for the workouts, the set and the music. Plus the fact that they are such a reasonable length makes them very easy to fit in most folks schedule. Also, the intensity is enough to give me a great workout without making me feel completely depleted.

Highly Recommended!

Instructor comments: I am a HUGE Tony Horton fan and I think he's at his best in the Master's Series. I find him to be relaxed, funny, and yet very motivating!

Scott (Yogadad)

12/23/07

The Look: Cardio Bootcamp

Michelle Parker

I bought the Look workouts for about $6 each at cduniverse.com. I had no idea what they were, but sometimes these rather obscure kinds of workouts can be pretty good (like the Body Sculpture workouts from Australia).

I tried the "advanced" portion of Cardio Boot Camp. It's only about half an hour long. (There is a "beginner" half-hour workout as well).

The set is plain, not unlike one of the new SCW workouts. White wall, some gym equipment scattered about, and a lone instructor.

The first thing I noticed, and it will turn many VFers off, is the music. Not only is it a generic, repetitive sort of "jazzy" Muzak, but it is COMPLETELY off-beat to what she is doing. I would have rather had no music at all - it was nothing but distracting. Often I ca deal with off-the-beat music (like in GI Jabb) but this was so clearly overlaid over the workout without any thought at all that it was hard to ignore.

The second off-putting thing was a very slight, but noticeable "staticky" feel to the video quality. Kind of like when you are watching an online video and there is just a bit of lag time in the movement. Her voice also has an echo-ey quality, again, not unlike the so-so sound quality of SCW videos.

All that said, the workout itself is not bad at all. It's nothing spectacular or new, but it provides a decent half-hour circuit workout. Michelle actually does some pretty advanced moves, like side-to-side ski jumps, jump squats, and lunges side to side with front jabs. These are all very short bursts of cardio interspersed with short compound weight segments. The first weight segment, where you squat to one side, then lunge back while doing military press, felt a little awkward mechanically. You also do slow standing bent over rows with leg lift. After just 20 minutes, you go to the floor for pushup and abwork, which includes lots of oblique work and planks. There is little if any bicep/tricep work.

The DVD has a French-language option. I think Michelle might be Canadian. I wasn't overly wowed by this workout but I didn't finish it thinking I'd totally wasted my time, either.

Instructor comments: She is not a bad instructor at all. Low-key, friendly, like a mellow personal trainer. There was nothing strikingly bad, or outstanding, about her instruction here.

acey

12/24/07

Burn Fat Fast Cardio Blast

Denise Austin

Another solid intermediate offering from Denise. Backed by her squad of 20-something, silent but determinedly smiling women, she offers four 10-minute cardio workouts that can easily be done back to back.

The production values are good, the music is soft but appropriate and well pulsing. You have the option to turn Denise's voice off. You sure don't really need it as far as cuing is concerned.

Kickboxing included side to side lunges with punches, side kick plus front kick (with other leg) and a combo of jab-cross plus four knee raises, jack back. Also three roundhouses to one side, then the other side.

Retro Dance included two five-minute segments of simple combinations, include hamstring curls, chasses, step touch with big arms (working your core rather well), four knee ups forward, then side kicks back, V-steps, step-slides, ponies and step scoops.

Athletic Intervals included the inevitable ski jumps side to side, plyo lunges (building up from cross-country skis), knee pulls and other bootcamp style moves.

Dance Aerobics included the mambo cha cha, sambas, chasses with rock step, and ballet-style "leaps" on one leg.

All the workouts feature simple combinations that are then TIFTTed.

Instructor comments: One thing you can say about Denise, whether you like her or not -- you always know what to expect from her. Her cuing will range from so-so to very late, she will utter phrases like "strong bodies" and "you're burning fat, yes you are," and she'll whoop a bit during some moves. Her eyes will almost seem to bulge. But in the end, she will deliver a solid intermediate workout and somehow make me realize I actually like her.

acey

12/14/07

P90X+ Total Body Plus

Tony Horton

I did this workout this morning and it kicked my butt! I can't believe how much I was sweating. Some moves really get the heart rate up too. There isn't any time for down time. You get a lot done in a short amount of time.

Here is the beakdown:

Warm Up - 9:28 (very active with push ups, squats, standing core and more)
O Crunch Push ups - :48
Pull Up Crunch - :35
Deadlift curl press - :57
Step kickback chair - 1:04
Sumo chair - 1:02 (very intense for quads, my heartrate was soaring)
Chuck-up X - 1:38 (push up variations
Cling on Run - :36 (pull ups)
Lunge press w/bella twist (R) - :29
Lunge press w/bella twist (L) - :30
Balance curl (R) - :33
Balance curl (L) - :32
Running man - :31 (tricep move)
Water break - :30
Hindo Pike Push ups - 1:00
Lunge/Squat/lunge (R) - :34
Lunge/Squat/lunge (L) - :30
Mr Moon (R) - :34 (yoga half moon into reverse moon alternating)
Mr Moon (L) - :36
Kid Play - 1:00 (push up jumping back into tricep dip)
3 & 3 - 2:05 (3 Squats, 3 push ups, 3 pull ups, repeat)
Half Dervish - 1:02 (standing core twist with light hand weights)
Weighted Warrior (R) - :29
Weighted Warrior (L) - :31
1 & 1 - 2:00 (1 push up, 1 pull up, repeat)
Lara Lunge Crunch (R) - :44
Lara Lunge Crunch (L) - :30
Spiderman Jumps - 1:00 (push up, stand, plyo jump)
Plyo Push ups - 1:00
cooldown - 4:35

Instructor comments: Tony is a great instructor. He jokes around but not over the top in these workouts. The background exercisers are Tracy M. who is a December 2004 Success Story and Mark Briggs who is a 2003 Success Story who won a trip to Hawaii.

Dawn Henson

12/25/2007

P90X+ Upper Plus

Another great workout. You go pretty quickly from move to move so you get a lot done in just 40-45 minutes.

Warm up - 5:14
Double Dip Will Do Ya - 1:28 (using two chairs, you do two push ups, swing through and do two tricep dips, swing legs back and do push ups, etc....)
Dead Leg Switch pull up - 1:03
Two direction circle flys - 1:03 (light dumbbells for arm circles)
Lunge curls - :33
Hammer kickback :29
Water break - :30
Frog Push up - 1:00
L Chin up - :37
Fly Blast / "The Blaster" - :29 (shoulder move)
Lean back curls - 1:02 (biceps)
One legged bridge dip - 1:00 (triceps)
Water break - :30
Spiderman Push up - 1:05
7 point pull up - 1:09
Warrior Swim - :30
Pumper Curl - 1:02
Side Hammer kick - :30
Iso climber push up - 1:00
Clear to Negative - :46 (Pull ups)
The Shoulder Everything - 1:30
The Bicep Everything - 1:35
Combat Push up - 1:34
Cooldown - 3:25

Instructor comments: Tony is a great instructor. He jokes around but not over the top in these workouts. The background exercisers are Tracy M. who is a December 2004 Success Story and Mark Briggs who is a 2003 Success Story who won a trip to Hawaii.

Dawn Henson

12/25/2007

P90X+ Kenpo Cardio Plus

Tony Horton

Warm up - 6:07
Jab, Cross, Shuffle - :34
Hook, Upper Cut, Shuffle - :33
Jab, Step, Cross - :30
Double Hammer, Lunge Sword - :30
Low Block, Hammer, Front Kick (R) - :29
Low Block, Hammer, Front Kick (L) - :31
Side Speed Kicks - :57
Cardio break - :60
REPEAT
Jab, Upper Cut, Back Kick (R) - :30
Jab, Upper Cut, Back Kick (L) - :30
Claw, Hammer Lunge - :30
Claw, Hammer, Kick - :30
Backfist, Hammer, Knee Kick, Front Kick (R) - :27
Backfist, Hammer, Knee Kick, Front Kick (L) - :30
Elbow, Sword, Back Kick - 1:04
Cardio Break - :60
REPEAT
The Gladiator (R) - :27
The Gladiator (L) - :30
Spinning Sword - :29
Spinning Sword, Back Hammer - :30
Double sword, knee kick, back kick (R) - :30
Double sword, knee kick, back kick (L) - :29
High Block, Knee kick Burn out - 1:20
Cardio Break - :60
REPEAT
Cooldown - 2:40

Instructor comments: Tony is a great instructor. He jokes around but not over the top in these workouts. The background exercisers are Tracy M. who is a December 2004 Success Story and Mark Briggs who is a 2003 Success Story who won a trip to Hawaii.

Dawn Henson

12/25/2007

P90X+ Interval X Plus

Tony Horton

Warm up - 5:25
Run in Place - 1:00
Knee Kick, Front Kick (R) - :31
Knee Kick, Front Kick (L) - :31
Hop Squats - 1:00
Charleston Kick (R) - :31
Charleston Kick (L) - :30
Loading Dock (R) - :34
Loading Dock (L) - :32
Jockey Squats - 1:00
Tires - 1:03
Speed Skaters - 1:00
3 count push ups - 1:05
80/20 squats (R) - :30
80/20 Squats (L) - :30
Side Lunge, Side Kick (R) - :30
Side Lunge, Side Kick (L) - :30
Deep Jack Seats - 1:00
Plyo Lunge - 1:00
Jacks - 1:02
Carlito 3-way Push ups - 1:01
Water Break - 1:05

Repeat the entire sequence backwards starting with the Carlito 3-way push ups

Cooldown - 3:20

Instructor comments: Tony is a great instructor. He jokes around but not over the top in these workouts. The background exercisers are Tracy M. who is a December 2004 Success Story and Mark Briggs who is a 2003 Success Story who won a trip to Hawaii.

Dawn Henson

12/25/2007

P90X+ Abs/Core Plus

Tony Horton

Hanging toe tap knee raises - :30
Tip-Toe Crunch (R) - :28
Tip-Toe Crunch (L) - :28
Scorpion Plank w/twist - :55
Spread leg, banana cannonball - :30
Hanging up and overs - :31
Discus thrower (R) - :39
Discus thrower (L) - :34
Warrior Bow (R) - :33
Warrior Bow (L) - :31
Scissor climber - :28
Hanging knee kick - :39
Wood chopper (R) - :36
Wood chopper (L) - :36
Downdog crunch - 1:37
Banana mason - :32
Mixed Bike - :32
X Crunch (R) - :30
X Crunch (L) - :26
Plange sphinx to plank - :30
Weighted seated back stroke - :35
Hanging pelvic tilt - :29
Straight leg X Crunch (R) - :27
Straight leg X Crunch (L) - :24
360* Chatarunga - :33
Cherry Bomb - 1:00
Cooldown - :40

Instructor comments: Tony is a great instructor. He jokes around but not over the top in these workouts. The background exercisers are Tracy M. who is a December 2004 Success Story and Mark Briggs who is a 2003 Success Story who won a trip to Hawaii.

Dawn Henson

12/25/2007

Rockin' Body Cardio Jam (Your Body Breakthru series)

Michelle Dozois

Rockin' Body Cario Jam is part of Michelle Dozois' Your Body Breakthru series, which also includes two other workouts, one strength and one circuit. The circuit workout was the first one I tried, and I loved it, as it combined short, fun cardio segments with toning intervals which included both dumbbells and band work. While I didn't like this workout quite as much--some of the cardio moves were a bit "fussy" to me, requiring a bit of a learning curve--overall, it's still a fun and intense cardio workout. The DVD Main Menu offers the following options: Full Workout, Express Workout, Chapters, Testimonials, More on Your Body Breakthru, Michelle's personal message, and Contact. The Full Workout is 51 minutes and consists of a warm-up, six cardio intervals, and a cool-down, while the Express Workout provides a shorter (30 minutes) version of this. No equipment is needed for this workout.

The 5-minute aerobic warm-up consists of simple choreography, gradually adding more movement and concluding with about 30 seconds of dynamic stretching. Each cardio chapter is about 6-7 minutes long. As she does in the circuit workout, Michelle gradually builds on the moves, starting with footwork, then adding arm movements, and also incorporating some higher impact here and there (one of the four background exercisers always shows low-impact modifications). She alternates right and left lead, moving through each choreographed series a total of four times. The exercise are quite similar in feel to the cardio moves on the circuit workout: they tend to be more athletic, with lots of knee lifts plus some kicks and punches, but there are also a few more dancey moves as well. As with the warm-up, the 5.5 minute cool-down is choreographed, gradually reducing the heart rate and then ending with about 1.5 minutes of stretching. The Express workout includes the warm-up, Cardio chapters 1, 3, and 5, and the cool-down.

All of Michelle's background exercisers in the Body Breakthru series are from her classes, and their stories are featured in the testimonials section. They are quite inspiring, as is Michelle's "personal message," which details her struggles as the mother of an autistic son (the DVD case indicates that it is "Promoting Autism Awareness"). I consider myself to be an advanced intermediate exerciser, and I found this workout to be suitably challenging; although modifications are offered, I think that beginning exercisers might have trouble keeping up with Michelle's fast pace here. Similarly, the choreography of this workout is a little more complicated than in Michelle's circuit workout, which might leave some users a bit frustrated, especially since Michelle's cueing sometimes falls a little late. Overall, however, I think that this is a solid cardio workout for intermediates and above, and I give it a final rating of 4 1/2 stars.

Instructor comments: This series is the first time I've really clicked with Michelle; as mentioned above, I really love Your Best Body Circuit, and I think she seems more down-to-earth in these than in her older videos. Michelle generally offers very good mirrored cueing, although she sometimes cues a little late, which caused me to struggle a bit the first few times with this workout.

Beth C (aka toaster)

December 30, 2007

Ab Ripper X

Tony Horton

I am a big fan of ab workouts, and have lots of them. Ab Ripper X is one of my favorites. Over the past year, I've done Ab Ripper X more than any other ab workout. I know it by heart so I often do it on my own after cardio. What I like about it is the fact that you get a lot done in a short amount of time. You have to have a good base of core strength to execute the exercises using proper form. The first group of exercises where you are seated and do various in and out leg motions and bicycles, use a lot of hip flexor and quad, so you will need a good base of strength in those areas, or if you take your time and work up to doing all the reps, you will build your strength in those areas.

There are a lot of roll-up type exercises, some of which are very tough. It's great (and rare) to find an ab workout that challenges the advanced exerciser, but this one does. I find that it is very hard to do some of the roll-ups in this workout, especially since the abs are so fatigued already, so I modify them by holding a small medicine ball, which keeps the exercises effective, but helps you to get your torso all the way up.

I like the fact that you work every part of the abs thoroughly with this workout. If you want a tough abdominal workout, buy this one. Grade A

Instructor comments: If you've never seen Tony Horton, you would probably notice that he is a ham and a goof. He was initially annoying to me, but he's grown on me. In this workout, he is easy to tolerate because he moves quickly from one exercise to the next, and it's all over in about 15 minutes.

Abbe

January 2, 2008

High IntensityStep Mix 2

Tracey Staehle

Enjoyable step workout lasting 70mins. with approx 20 intermediate?low advanced overall conditioning at the end. The first step premix lasts 40mins. It did not feel as intense as HISM1 but put the heart rate monitor on and it was the same intensity in that it burned as many calories. Impaction was more body friendly and modifier is useful for those days when you do not feel like doing it or for some one starting out. Last 30 mins there was no repeating of intervals as there was in the first section. Body conditioning included abs, upper/lower body conditioning involving compund movements on the ball. Body conditioning was fun. Nice tape.

Instructor comments:

Scotland

3/1/2008

The Parts Series

Tracey Staehle

This is a very versatile tape offering alot of variety. Three main workouts. Upperbody covers the main areas with some low reps using higher weights and high reps using lower weights. Enjoyed it as it was fun.
Glute Camp covers the lower body. Tracey mixes it up abit by incorporating the bosu. Some lying flooe work.
Total Body begins with the med ball, then moves onto pilates and yoga.
The first two workouts clock in around 45mins. which I like. Total Body is just under 30mins.
The premixes is where the variety and value become apparent. It offers 3 premives allowing a choice of 6 programmes from this tape. Thoroughly enjoyed this tape.

Instructor comments:

scotland

cardio Sweatfest

tracey Staehle

Instructor comments:

scotland

Cardio Sweatfest

Tracey Staehle

The first workout on this tape is Kicboxing. It consisits of 7 drill/combos involving punches and kicks. The layering of each move builds the intensity. This is a low impact but very high intensity workout. It includes arm and leg drills throughout the workout. This is a total body workout as it conditions the aerobic and muscular systems in one hour. This tape works. May not be every one cup of tea but if you have went a workout that works but is body friendlt tis is it.
Hilo is a 30mins workout. It has a low impact modifier, music is a latin beat. Efficent workout for a quick workout.

Instructor comments:

scotland

Interval Party

Katina Hunter

Starts of a steady pace and builds to a brisk steady pace. modifier show low impact version. This is a solid intermediate/low advanced with good music. Intermediate choregraphy and what higher impact intervals there was I found to be excepable for impaction. Nice tape for an easier day, beginner wishng to tackle slightly more advanced workout. It was fresh, crew happy and I had a good sweat in the pricess.

Instructor comments:

Scotland

Vertical Step party

Katina Hunter

Steady state step workout done vertically. Intermediate choregraphy and pleasant music. This is an intermediate/low advanced workout. Clocks in around 40mins. Includes a premiix whick includes sections from Pump Party. Liked this as it give you a step and circuit to choose from. There are a few other premixes. Again enjoyable tape.

Instructor comments:

scotland

The Steel Physique System

CarolAnn

An integrated 4 workout program that when done in rotation works with each others strengths. The program is layed out specifically in a rotation so the participant knows exactly what to do. (and this maximizes the benefits)

The Signature Workout:

This is a total body weight workout designed to increase muscular endurance. (and strengthen and tone the muscles) CarolAnn works through a tightly choreographed barbell routine (you choose the weight/intensity based on your training level). In addition to the barbell you'll need an 8 to 10 inch step (depending on your height/level) and a mat.

Each muscle group is worked to a music track. The choreography follows along to the beat of the music and CarolAnn uses multiple counts. She begins with 4/4 count, then 2/2 count, then 3/1 count and then a 1/3 count. She also includes single counts (or with the beat) along with bottom/top half pause counts. Between each muscle group you'll pause to change weight to work the next muscle group. (legs/back for example are usually able to handle more weight where smaller muscle groups, say triceps, would handle lighter poundage)

CarolAnn provides great tips, before and during, the workout. (great for beginners or those who want to focus on their form) She includes lifting techniques to help prevent injury.

For the warmup, CarolAnn uses medium weight and performs several slow and controlled exercises that will warm up the areas you'll be working. She performs the warmup alone. For the workout, you'll perform the following exercises all set to its own track: Squat, bench press, lower/upper back, triceps, biceps, lunges, shoulders and abs. Usually working alone, in some tracks she will have 1 assistant. She concludes the workout with stretches.

CarolAnn works each muscle group to fatigue to create sleek and lean muscles. With various counts and reps, it clearly is an endurance workout similar to Body Pump. It's an enjoyable way to gain definition.

Steel Pilates Physique:

This workout utilizes 1-3 pound hand weights and would be done on alternate days from the Steel Physique workout. You'll improve posture and core strength, increase flexibility and tone your muscles. Working from your powerhouse (the abs, back and glutes), you'll perform both standing and floor mat exercises. CarolAnn and her background exercisers begin with a standing warmup. The standing exercises are reminiscent of a fusion of pilates and ballet type movements. CarolAnn also blends traditional toning into the sequence (lunges, bicep curls, lateral raises, etc). The floorwork also uses the weights to make the exercises harder. As always, CarolAnn offers tips to ensure proper form. A relaxing stretch completes the program.

Steel Yoga Physique:

Again using very light weights, this workout compliments the others. (it's suggested to do any of the weighted workouts on alternate days to give the muscles adequate rest) CarolAnn and 3 assistants guide you through the practice. Careful instruction and a modifier will benefit beginners. You'll perform precise reps that are integrated within the yoga poses. CarolAnn concludes the practice with ab, back and core training on the floor. (sometimes using your own body weight for resistance in addition to the hand weights) Relaxing stretches for the total body cools down the body and finishes the session.

Absolutely Steel:

This workout contains 3, 10 minute routines that blend pilates and traditional core training. She developed them as a progressional series--1st one being beginner, the 2nd more intermediate and the 3rd being the most advanced. These workouts can be done anytime and you can choose to do one sequence or all depending on your level. Laura and Ethan assist CarolAnn in this workout.

Instructor comments: www.steel-physique.com

These are dvd-r, in case that matters.

Denise R

1-5-08

Spinervals UltraConditioning 2.0 Ultra Core Strength Builder

Troy Jacobsen

Length: 68 minutes

Difficulty Rating: 9.1

Type: Circuit spinning workout with all core work for the strength. It uses a stability ball for all core sections. The focus of the spinning workout is on cycling technique (cadence, 1-leg spins, standing).

Here is the format:
~ Standard Spinervals warmup
~ 1-leg spins easy gear and high cadence (1 minute each leg - 3 times)
~ Crunches. (40 seconds at your own pace, 20 sec rest - 3 times)
~ Cadence work (5 seconds > 130 rpm, 5 seconds easy for 5 minutes)
~ High cadence for 3 minutes
~ Reverse Crunches (3 sets)
~ 1-leg spins hard gear and low cadence (30 seconds each leg - 5 times)
~ Hyper Extensions (3 sets)
~ Standing work (10 seconds seated, 10 seconds standing for 5 minutes)
~ Reverse Hyper Extensions (3 sets)
~ Burn-Out Set on bike (repeat each of the bike sets above for 1 minute each with no rests)
~ Burn-Out Set for core (repeat each exercise for 1 minute with no rest)
~ Cool down

There is 1 minute of easy spinning each time you get back on your bike after the core work. As you can see, there is a lot of variety, which is why I love this workout.

I always think before I do this workout that it is going to be an easier Spinerval, since you spend a lot of time off your bike, and it is true that you do get cardio breaks while doing the core work. However, it always ends up feeling harder than I expect. Cadence work is always hard for me and the 8 minute long set is really tough. The 1 leg sets are also hard for me and my legs are usually shaking towards the end of those sets. (I guess this means I need to do more technique work on the bike.)

I do not feel like this workout is perfect though, and my biggest complaint is the core work. With a great tool like the stability ball, there are so many options beyond the 4 exercises Coach Troy chose. They are good exercises, but there was no focus on the obliques or any plank work which I do think would be helpful to cyclists. However, with the format, it is incredibly easy to just substitute some other exercises.

I came up with substitutions for the 2nd and 3rd sets of each exercise, realizing that I would get to repeat each original exercise during the Burn Out set. My substitutions:

~ Oblique Crunches on the ball
~ Roll-Ins while in plank position with my feet on the ball.

~ Ball Transfers (from feet to hands while crunching)
~ Toe dips (with ball in arms, or without the ball)

~ Hyper Extensions with a twist to each side.
~ Planks on the ball, lifting one leg

~ Side planks on elbow with ball between my feet (like in TLP Core Foundations). Do hip dips and rotations with elbow to floor. 1 set for each side.

I feel like these substitutions make this a much more effective and total �Core� workout. The options are limitless, of course!

The Burn Out set was a lot of fun. A quick sampling of everything you did in the workout with out any rest. I love this part, and I am always motivated to finish the workout so I can do this section.

The music in this workout, as in all the Spinervals I have tried, was completely unremarkable. There is the music off option, which I use often and play my own instead.

The dvd offers a chapter for Technique review (ab work). There is a chapter at the start of each cycling set. It would have been nicer to also have a chapter at the start of each core section, because you could split the workout up in different ways.

Overall, if you like spinning and you like circuit workouts, I highly recommend this one. If you don�t like circuits or time off the bike, though, you may not like this one as much as other Spinervals.

Instructor comments:

Lisa C

01/07/08

Spinervals 7.0 Uphill Grind

Troy Jacobsen

Length: 44 minutes

Difficulty Rating: 9.5

This is one of my very favorite Spinervals. It flies by very quickly, and is very intense.

The format:

~ Easy warm-up spin 4 minutes
~ Warm-up (standard 3-30 warm-up)
~ 2 minutes alternating easy and hard efforts every 10 seconds in S15 gear
~ 30 sec easy spin
~ Repeat 2 minute set easy/hard
~ 1 minute easy spin
~ Hills: 4 x 5 minute drills with 1 minute rest. Each hill is different, but uses mostly B15 through B12 gears with some standing at random times. Every hill ends with 1 minute downhill at a high cadence.
~ 1 minutes easy spin
~ 3 minutes alternating easy and hard efforts every 10 seconds in B15 gear
~ Cool down

I really love this workout because it feels very effective in a short period of time. I enjoy the all woman cast for a change. Also, since most of it is pushing in hard gears, this one usually results in a high Average mph. I try not to obsess on that number when I�m on my trainer, but I like seeing the higher numbers I get with this workout.

Instructor comments:

Lisa C

01/07/08

Christoga with Janine Turner

Mary Cunningham

BEGINNER LEVEL
I decided to review as many Christian Yoga DVD's as possible when I couldn't find levels and reviews.
This particular DVD has the actress Janine Turner as a background exerciser and scripture reciter. Up front, I want to say I am really glad DVD's like this are being made. It's a great way to stretch and meditate on God's word.
There are seven phases with different scripture focuses.
1.Centering Phase -3 min.30 sec. - Seeking God's stillness
2.Warm Up Phase - 4:40 - Seeking God's love
3.Stretching Phase - 5:52- Seeking Harmony with God
4.Strengthening Phase - 23:12 - Seeking God's strength
5.Action Phase - 13:50 - Seeking God's will
6. Balancing Phase - 5:44 - Seeking God's forgiveness
7. Relaxation Phase - 8:53 - Seeking God's Peace

The set is tranquil in a well lit room. Candles & crosses are the backdrop.

The audience for this is very specific. It is for a yoga novice who wants to incorporate thinking about Bible verses during stretching. i applaud Ms. Turner for making this DVD & hope she makes an intermediate and advanced DVD.

Instructor comments: Mary Cunningham has a sparkle in her eye & easy to follow instruction.

Coleen

1/8/08

Christoga with Janine Turner

Mary Cunningham

BEGINNER LEVEL
I decided to review as many Christian Yoga DVD's as possible when I couldn't find levels and reviews.
This particular DVD has the actress Janine Turner as a background exerciser and scripture reciter. Up front, I want to say I am really glad DVD's like this are being made. It's a great way to stretch and meditate on God's word.
There are seven phases with different scripture focuses.
1.Centering Phase -3 min.30 sec. - Seeking God's stillness
2.Warm Up Phase - 4:40 - Seeking God's love
3.Stretching Phase - 5:52- Seeking Harmony with God
4.Strengthening Phase - 23:12 - Seeking God's strength
5.Action Phase - 13:50 - Seeking God's will
6. Balancing Phase - 5:44 - Seeking God's forgiveness
7. Relaxation Phase - 8:53 - Seeking God's Peace

The set is tranquil in a well lit room. Candles & crosses are the backdrop.

The audience for this is very specific. It is for a yoga novice who wants to incorporate thinking about Bible verses during stretching. I applaud Ms. Turner for making this DVD & hope she makes an intermediate and advanced DVD.

Instructor comments: Mary Cunningham has a sparkle in her eye & easy to follow instruction.

Coleen

1/8/08

Yoga Inside Out-the healing way

Paula Tursi

Set:

The set reminds me of a stage. There is a green flowing sheet in the back drop. Pretty minimal.

Music:

Quiet, instrumental. Works very well with the sequences.

Chapters:

Introduction

Body Lesson: The Spine (explores anatomy of the pelvis and shares the causes of tension & body aches)

Program: Breathing Practice-Warmup-Sun Salutations-Standing Flow-Balancing Poses-Forward Bending & Inversions-Deep Relaxation-Meditation (you can jump to any one of the chapters within the program section, so if you choose to do the Standing Flow only you can easily go to that section)

Deeper Explorations (here Paula guides the participant through various poses one on one. You'll learn different variations using a wall as a prop)

The Practice:

Beginning with the breath, you'll set your intentions for your practice. Paula and her 2 assistants, Jay and Sylvia, demonstrate 3 different options. The warmup is gentle. Deep stretches for the lower body safely prepare you for the more active sun salutations. Paula offers lots of guidance which will help ensure beginners enjoy a safe session. This practice is for beginner/intermediate yoga students. Paula places a special emphasis on yoga poses to improve the lower back, hips and knees. (personally these are 3 areas that I need to work on) The sun salutes are slow and precise. (this benefits beginners who will be able to learn this at their own pace & help them with proper alignment) Paula blends the sun salutations right into the standing postures. It flows beautifully (and the standing poses will also help tighten & tone the lower body). The balance poses will help develop your balance and strengthen your core. The forward bending has some wonderful hip opening poses. The deeper stretches will reduce tension and muscle fatigue. Both the forward bends and inversions are done on the floor (and they are a compliment to one another as one works the front body and the other the back body). Paula concludes with relaxation and meditation.

This is a well developed sequence that will benefit beginners & more experienced yogis alike. You'll develop better flexibility and balance, tone your muscles and relieve everyday stress.

Instructor comments:

Denise Ruble

1-12-2008

Yoga Inside Out-go deeper

Paula Tursi

Set:

The set reminds me of a stage. There is a green flowing sheet in the back drop. Pretty minimal.

Music:

Quiet, instrumental. Works very well with the sequences.

Chapters:

Introduction

Body Lesson: The Spine

Program: Breathing Practice-Sun Salutations-Standing Flow-Balancing Poses-Forward Bending & Inversions-Deep Relaxation-Meditation (you can jump to any one of the chapters within the program section, so if you choose to do the Standing Flow only you can easily go to that section)

Deeper Explorations (takes you through several poses more thoroughly)

The Practice:

This practice is more high intermediate/advanced. Paula, along with 2 female assistants, demonstrate multiple levels. (this is a more advanced class so even some levels may be too difficult for beginners) The flow is faster but not too fast as to deter from the active stretch you get from a longer hold. In the sun salutations she adds in a "jump back" which is a more advanced option. Paula takes you through a standing sequence that will build strength, especially in the larger muscles of the lower body. You'll also burn more calories as you flow through the practice. (and perform harder poses!) She includes many difficult poses including crow and side crow (this one will take lots of practice but Paula explains how to get into the pose well). Many poses are advanced so prior yoga experience may be beneficial.

Precise cueing, detailed technique tips and modifications will ensure the viewer gains the most benefit (and helps prevent common misalignments).

Instructor comments:

Denise R

1-12-08

15 Minute Everyday Pilates (book/dvd set)

Alycea Ungaro P.T.

The book is well written and easy to understand. Alycea clearly explains the proper technique and form. She explains the 6 principles that everyone should become familiar with. In depth she explains Control, Centering, Concentration, Precision, Breath and Flow of Movement.

The beautiful pictures also demonstrates proper positioning. This will ensure you get the most benefit from your practice.

The book has 4 different 15 minute practices. (the accompanying dvd demonstrates each of these 4 workouts) Each of these practices have clear pictures and each chapter concludes with extras: Checklist (where for example she'll ask questions such as "When curling up, were you able to contract the abdominals fully without allowing any pushing outward?"), Modify/Adjust (here you'll get even more suggestions to modify the poses), Challenge (includes suggestions to make the exercises more difficult as you advance) and Trainer Tips (Alycea provides additional tips to enhance the session). What makes the book even more special is at the end of each of the 4 15 workouts they have included a full color poster that demonstrates the poses in the order suggested. (very nice for when you've mastered the basics and you just need the visual to know what's next)

Day by Day is the first routine you'll learn. This routine can be performed every day if desired. This routine primes you for the other 3. You'll focus on the control and the core. The moves in this session are: Abs wakeup, abdominal curls, the hundred, the roll-down, single leg cirles, rolling preparation, single leg stretch, double leg stretch, spine stretch forward, the swan/neck roll, child's pose/pelvic lift and rolling like a ball.

From the Top Down will begin to add weights to the routine. (many of the moves are similiar to basic weight lifting moves) You'll learn: front curls, side curls, zip ups, salutes, the boxing, the bug, triceps, baby circles, lunges, side bends, pushups, and the windmill. This routine is upper body focused.

From the Bottom Up incorporates more lower body training. You'll learn the side kick series which will tighten and tone the entire leg area. The routine includes: Pilates stance 1 & 2, side kicks preparation, side kicks front, side kicks up and down, side kicks circles, side kicks inner thigh lifts, side kicks bicycle, beats on stomach, the teaser, the hug, the mermaid, and arm circles.

Up, Up and Away you'll incorporate standing and twisting. This session contains: neck press/shoulder roll, the hundred, rowing 1, rowing 2, spine twist, the saw, lotus, chest expansion, thigh stretch, footwork 1 & 2, footwork 3/tendon stretch, and front splits/side splits.

Also in the book is several workout schedules to follow based on your goals and time constraints. I thought it was well written and even a newbie to Pilates would benefit from this book.

The accompanying dvd contains each of the 4 practices. Either Alycea or a female assistant guides the viewer through each exercise of all of the 15 minute sessions.

Instructor comments: www.realpilatesnyc.com

(you can check out a clip of the dvd on youtube)

Denise R

1-13-2008

Spinervals Fitness 2.0 Sweating Buckets

Troy Jacobson

Length: 52 minutes
Difficulty Rating: 7.5
Type: Interval

Format:
~ 6 minute warmup including 3x30 @ BR/15
~ 2 minute easy spin
~ 6x20 Super Spin with 40 sec rest SR/15 (cadence > 120)
~ 2 minute easy spin
~ 6x30 sec Standing with 30 sec rest (BR/15, BR/15, BR/12, BR/21, SR/15, BR/15)
~ 2 minute easy spin
~ Pyramid Set (30sec/60s/90s/2min/90s/60s/30s in BR 12/14/17/21/17/14/12) 30 seconds rest between
~ 2 minute easy spin
~ 5x20 sec Super Spin with 40 sec rest using SR/15 and SR/18 (cadence > 120)
~ 2 minute easy spin
~ 3x30 sec sprints (BR/15, SR/15, BR/15) increase effort every 10 seconds
~ 6 minute cooldown

This workout isn�t supposed to be difficult, but I always get a fairly intense workout from it. As part of the fitness series it has a lot of variety, which I like. I really enjoy this one, for a short interval workout. As a bonus there a few very cute guys in this one (like many of the Spinervals, of course.)

Instructor comments:

Lisa C

01/17/08

Spinervals Competition 17.0 Aero Base Builder II

Troy Jacobson

Length: 83 minutes
Difficulty Rating: 7.5
Type: ABB

Out of the 4 ABB Spinerval workouts (actually, there are 5, but the 5th is a parts workout of the first 4), this is the most enjoyable to me. The sets are long, but include a lot of shorter reps, so the time goes by more quickly.

The format:

~ 6 minute warm-up including 3x30
~ 22 x 1 minute with 15 sec rest. BR/15-BR/12 (cadence 80-90) with some standing
~ 1 minute easy spin
~ 10 x 2 minutes with 15 sec rest. BR/17-23 (cadence 90-100), not much standing if any in this set
~ 1 minute easy spin
~ 5 x 4 minutes with 15 sec rest. BR/15,SR/15,SR/17,SR/18 (cadence 80-105 depending on gear). Some random standing.
~ 2 minute cool down.

NOTE: Troy says it the first set is 20x1 minute, but there are really 22 reps in this set. He counts wrong, and I sort of think that some of the participants want to say something, but maybe they are afraid to!

I don�t consider this an easy workout really, because I have to concentrate to keep my HR in my correct zone, and it is long. Also, I personally need to either cheat with my gears or my cadence to keep my HR down. Usually I try to cheat with my gears and stay with the correct cadence because that is what I need to work on most. But it is great aerobic workout, and fits into the Spinervals library nicely.

Instructor comments:

Lisa C

01/17/08

Spinervals Competition 1.0 No Slackers Allowed

Troy Jacobson

Length: 44 minutes
Difficulty Rating: 9.0
Type: Interval

I�m not sure how Coach Troy comes up with his difficulty ratings, but for me, this is one of the toughest Spinervals out there, and I would probably rate it closer to a 10. The sets are very intense and there is little rest in between. But it is short and the time flies by, so I love this workout.

The format is as follows:
~ 8 minute Warm-up including standard Spinervals warm-up of 3x30 sec in BR/15
~ 5 minute Tempo effort: Cadence always around 80, start in BR/18, end in BR/12, going down every minute.
~ 1 minute easy spin
~ 5 minutes Hard/Easy efforts in BR/15 switching every10 seconds
~ 1 minute easy spin
~ 6x30 seconds Super Spin in SR/15 (cadence above 120) with 20 seconds rest
~ 1 minute easy spin
~ 5 minute Race simulation (5 minutes 5K time trial all hard work with no rest, switching gears randomly throughout with some standing)
~ 1 minute easy spin
~ 5 Super Spin/Sprint intervals: 20 seconds (cadence >120, SR/15), 10 seconds to switch to BR/12, 10 seconds sprint seated, 5 seconds standing 15 seconds rest.
~ 6 minute cooldown

Considering this workout has a longer warm-up and cooldown than most Spinervals, you are accomplishing quite a lot in short amount of time. For me, the variety and intensity of this workout make it a winner.

Instructor comments:

Lisa C

01/17/08

Beyond the Basics & Namaste Yoga Flow

Kate Olafson

Shot in a pretty outdoor setting, it's visually appealing. Quiet music. Each practice runs approximately 45 minutes in length. You can choose to do one or both depending on time and fitness level. (both compliment one another)

Beyond the Basics is designed for the beginner to intermediate level student. (some basic knowledge would be helpful) Kate begins with the breath and guides you into gentle stretches and twists. Everything is slow and deliberate. (you'll really feel the energy of the poses) Kate also includes abdominal conditioning which will strengthen the core. After moving through the floor warmup sequence, Kate demonstrates some powerful standing postures. (great for tightening & toning the muscles and building strength) The holds are longer which will build muscular endurance as well. Kate sometimes demonstrates several modifications within a pose (say 3 different levels of tree pose). Moving again to the floor, Kate performs a couple hip openers and twists before moving into final relaxation.

Namaste Yoga Flow is for intermediate/advanced participants. This practice is a complete vinyasa session. Kate begins with the breath and moves into core work (this is a nice gentle way to prepare for the more vigorous flow). The sun salutations is the center of this workout. Kate performs sun salutations A & B several times through, always offering tips to get the most from your session. Lots of variation and room to grow for the intermediate student. Deeper hip openers including full split are demonstrated. A wonderful restorative savasana concludes the workout.

Instructor comments: www.kateolafson.com

Denise R

1-19-08

Kate Olafson

In this practice, Kate demonstrates how to deepen postures with the use of an additional person. (hello, hubby?!) The instruction is precise and detailed. The receiver will be stretched and relaxed just as if they performed a yoga session.

Kate offers lots of technique tips that I found very helpful. She works the entire body, nothing is left untouched. This dvd offers yet another way to incorporate yoga with a partner into your yoga practice.

I personally want to try this with my husband. With Kate's instruction, he can help work out the kinks I tend to get in my lower back/hip area.

Instructor comments: www.kateolafson.com

Denise R

1-19-08

Vertical Pilates

June Kahn

I am an intermediate/advanced exerciser,
and am reviewing this workout after doing it
twice.

This DVD is produced by Sara City Workouts;
as another reviewer commented in relation to
June�s �Cardio Pilates�, SCW are not known
for their high production values. �Vertical
Pilates� suffers from the same problem. The
set is the same one used for Kimberly
Spreen�s �Play Ball�, tricked out with cheesy
pink, blue and mauve lighting which gives
the workout a washed-out, unnatural look.
Also, the video quality is rather fuzzy.

But don�t let the production values put you
off. This is a great workout! It is aptly titled
�Vertical Pilates� as it draws strongly from
conventional Pilates, with some influences
from tai chi, yoga and ballet. The workout is
suitably labelled intermediate/advanced.
June works out with two background
exercisers, who she introduces as �certified
Pilates instructors�, but no modifications are
shown. According to the back of the box (the
DVD menu gives slightly different times) the
breakdown is:
~ Introduction � 1 minute
~ Warm-up � 6 minutes
~ Activity � 17 minutes
~ Balance Sequence � 11 mins
~ Flowing Sequence � 9 mins
(Total time 44 minutes)

The warm-up starts with some breathwork
and standing roll-ups. Then there are some
moves which June describes as �ribcage
isolation� (moving your upper body from side
to side while keeping your hips stable)
moving into spinal rotation, while still
keeping your hips stable. I really feel this in
my obliques. This is followed by a series of
side lunges while rhythmically moving your
upper body. I recognised the tai chi �brush
push� here.

The next session starts with what June calls a
�balancing act� as you stand on one leg, raise
the knee of the opposite leg, then swivel that
leg out to the side. This section is fairly
lengthy and will challenge your balance and
core stability. After a brief stretch, June
moves into standing versions of the single
leg stretch, the neck pull, the swan and the
double leg stretch. Then there is more
unilateral work as you stand on one leg,
extend the other leg straight out in front,
move it to the side, then behind you as you
reach forward with both arms; this requires a
lot of strength in the supporting leg.

Moving into the �Balance Sequence�, June
recommends a chair, dowel stick or weighted
bar for support, commenting that eventually
you should be able to do the sequence
without any props. I find the use of props a
bit odd; if you can perform the exercises in
the previous section without added support,
you won�t need it here. This is a ballet-like
sequence, ending with a standing version of
�the saw�.

The �Flowing Sequence� is the most
challenging. After some more standing
unilateral work, June and her assistants move
to the floor. They start off in plank, then in
one graceful movement, move into tabletop,
back into plank, then back into tabletop. �I
told you it was challenging!� June says at this
point. Then in tabletop position, you stretch
your legs out straight, then do some hip lifts.
This is followed by fun sequence in which
you move into what June calls �teaser� (it�s
actually the yoga half boat pose), then
quickly move into a jackknife, then back into
the half boat pose, then back to jackknife
several times. After a child�s pose stretch,
there�s a bit more work for your abs as you
kneel then lean backwards. The workout
finishes with a brief stetch.

I would recommend this workout to
intermediate/advanced exercisers who enjoy
Pilates and are looking for something a bit
different, as well as those who enjoy
standing ab work. I find it very enjoyable and
fairly challenging; I always break a light
sweat and really feel it in my abs, particularly
my obliques, afterwards. The workout moves
at a brisk pace, and the time goes by quickly.
The music is pleasant and suits the workout.

Instructor comments: June�s impressive form and strength make
her background exercisers look almost
sloppy. She doesn�t waste any time setting
up the exercises or explaining terms,
although she does focus a lot on breath. She
counts in a stage whisper, as though she
doesn�t want to come across like a drill
sargeant, which I find funny and endearing.

RedPanda

January 2008

Strong Body, Ageless Body

Erin O\'Brien

This was a really very nice, solid weight workout that flew by. Erin is mellow but certainly has personality. She works out alone in a nice-looking suburban home, next to a credenza with family photos and artwork above a piano and light filtering through the sliding door behind her.

Music was pleasant and jazzy and didn't feel out of rhythm.

The first 20 minutes of the workout consist of lower-body sets alternating with upper body sets. For instance, you might do bicep curls, then plie squats, then repeat the cycle twice more. Each time, a mini-Erin appears in the upper part of the screen to show modified, often more advanced versions (usually slower reps, faster pulses, etc. I found these excellent options for getting more advanced or simply adding variety). IIRC, you also do tricep extensions alternating with squats and bent over rows alternating with lunges, and shoulder work alternating with 'turned out' squats -- halfway between straight squats and plies. I may be mixing up the upper body and lower body pairings, but more or less that's the deal.

The second 20 minutes takes you to the floor for lying chest flies and butt squeezes with your hips lifted off the floor. You also do inner thigh work with the legs elevated, and lie on your side to do leg pulses and Pilates-like circles. There are also lower ab lifts and upper ab crunches.

I didn't feel wiped out or thoroughly pumped up, but I felt like I got a solid toning workout overall.

She uses the same pair of weights the whole time, which always kind of bothers me in a full body weight workout. They are either 9 or 6 lbs -- I can't tell!

Erin made me think of Joyce Vedral after a vat of soothing chamomile tea. She is soft-spoken but enthusiastic to the point of near-goofiness. She tends to ask rhetorical questions to you, the viewer, then answer herself. "Feel that? Feel that? ...Yeah, I feel it!" Sometimes she'll assure you, the invisible trainee, "YOu're okay. You're fine." Sometimes she emits potentially R-rated-sounding little moans. Yet, somehow, she manages not to get on my nerves.

Instructor comments: She could easily have annoyed me, with her quirky mannerisms and oohs and aahhs, but somehow she didn't -- she's too endearingly sincerely enthusiastic, and offers a lot of helpful tips on form as you're working out. Her personality and style may not be my absolute favorite but I like her competence.

acey

1/21/08

Women's Health Perfect Body Workout

Amy Dixon

I was almost afraid to get this DVD, having heard that the whooping of the backgrounders was still in evidence. They were almost unbearable in the first two WH DVDs by Amy. But actually, they seemed less annoying in this DVD -- maybe because the music was louder. I could hear the whoops and "uh-huhs" but not so much of the inane comments like "Oh yeah, that's right!" or whatever. Overall, that factor was no worse than in a typical Crunch video.

Amy's 20-minute cardio section starts with "ski" "tennis" and "swimming" moves. All involve step touches-cum-lateral leaps side to side, just with different arm movements. The tennis also has a sort of little leap forward, then back. I thought the attempts to compare these to sports moves a little strained, but it gets the job done -- get your heart rate up. Some jacks, too.

The second 10 minutes is kickboxing. Although Amy's form on the kicks leaves something to be desired, it was a perfectly fine, fun little intermediate routine. Mostly front kicks and punches.

There are a lot of interim squats between cardio moves.

I liked the strength portion. It's 20 minutes of basically aerobic weight training. You do lots of compound moves, like lunge forward while lifting weights in front of you, then torso twist. Also side lunge with tricep kickback, then back into neutral stance with tricep extension.

Core includes crunches, lower body lifts, planks with leg lift and tuck, and back work lying on your stomach. Also side planks.

Instructor comments: Charismatic and calm, slightly wry touch of humor. Quite a contrast to the "whoopee girls" backing her up.

acey

1/24/08

Spinervals Competition 11.0 Big Gear Strength

Troy Jacobson

Length: 57 minutes
Difficulty Rating: 9.3
Type: Strength

The format:
~ 9 minute warm-up including 3x30
~ 3 x 1 minute 1-leg drill BR/12
~ 1 minute easy spin
~ 5 minutes - 45sec standing BR/12 and 15 sec seated BR/13, 5 times with no rest
~ 1 minute easy
~ 5 x 1 minute with 1 min rest. BR/12
~ Lunges off bike (3x15 reps each leg)
~ 2 minute easy spin
~ 3 minutes - 50 sec standing BR/12 and 10 sec seated BR/13, 3 times with no rest
~ 1 minute easy spin
~ 2 x 1 minute BR/12 with 1 minute rest
~ 1 minute easy spin
~ 3 x 20 sec Sprint w/ 1 min rest BR/12
~ 5 minute cool down

I like all of the strength type Spinervals workouts, and this is no exception. It is not easy, but when I�m doing strength on the bike, my heart rate doesn�t get as high, with the lower cadences, so it feels easier in a way to me. But it is a good workout for developing bike strength. Although a lot of work is done in BR/12, there is still a lot of variety in the sets in this workout, so I really enjoy it.

One little bonus with this workout is that during the easy spin sections discussions on stretching are shown. Unfortunately, there still is no stretch at the end, which is, of course, normal for Spinervals. However, it seems like a great and obvious idea to put a stretching section on this workout after all the discussion about how important stretching is, that is I think it was a missed opportunity.

Instructor comments:

Lisa C

01/26/08

Spinervals Competition 19.0 Bending Crank Arms

Troy Jacobson

Length: 61 minutes
Difficulty Rating: 9.8
Type: Strength

The format:
~ 6 minute warm-up including 3x30
~ Squats - 3 x 30 seconds plus 45 second iso-squat w/ 30 sec rest
~ 1 minute easy spin
~ 5 minute tempo BR/12
~ Squats - 3 x 45 seconds plus 1 minute iso-squat w/ 30 sec rest
~ 1 minute easy spin
~ 5 x 1 minute tempo w/ 1 minute rest - BR/12
~ Squats - 3 x 60 seconds plus 30 second iso-squat w/ 30 sec rest
~ 1 minute easy spin
~ 5 x 30 sec Sprint with 1 min rest - 20 sec seated 10 sec standing
~ Squats - 1 x 60 seconds plus 1 minute iso-squat
~ 6 minute cool down

This is another good strength workout from Coach Troy. It is actually pretty different than 11.0 Big Gear Strength. You spend a lot more time off the bike doing squats, and the squats sections are killer. I just cannot all of the iso-squats, and I wonder if I ever will be able to, unless I work them into my weekly rotations more regularly.

If you want to work on your bike-specific leg strength, this workout is definitely worthy of owning. It includes the music off option which I really appreciate in the newer Spinervals.

Instructor comments:

Lisa C

01/26/08

Spinervals Competition 16.0 Aero Base Builder I

Troy Jacobson

Length: 83 minutes
Difficulty Rating: 7.5
Type: ABB

Format:
~ 6 minute warm-up including 3x30
~ 4x 5 minutes with 1 minute rest. BR/15 (cadence 90) with some standing
~ 1 minute easy spin
~ 4 x 4 minutes with 45 sec rest. BR/21 (cadence 100) with some standing
~ 1 minute easy spin
~ 4 x 3 minutes with 30 sec rest. BR/23 (cadence > 105)
~ 1 minute easy spin
~ 4 x 2 minutes with 15 sec rest. SR/15 (cadence > 110)
~ 1 minute easy spin
~ 3 x 30 sec Build sets - 80%,90%,100% - SR/15
~ 3 minute cool down.

I admit, I do not LOVE the ABB workouts, but I do like a few of them, and this is one that I like. I definitely need this type of workout in my spinning rotation, so I am happy to have this. Doing 4 5-minute sets is bordering on boring for me, but because it is the first set, I am okay with it. The sets get progressively shorter, so I manage to be able to stick with this workout for the full 80+ minutes.

Instructor comments:

Lisa C

01/26/08

Spinervals Competition 8.0 Recovery & Technique

Troy Jacobson

Length: 45 minutes
Difficulty Rating: 7.5
Type: Technique

The format of this workout:
~ 8 minute warm-up - including standard 3x30 in BR/15
~ 5 x 1 minute 1-leg drill (30 seconds each) BR/23
~ 2 minute easy spin
~ 10 x 1 minute Super spin (cadence >120) with 30 seconds rest (SR/15-SR/23)
~ 1 minute easy spin
~ 3 x 1 minute 1-leg drill (30 seconds each) SR/15
~ 1+ minute easy spin
~ 3 x 30 seconds spin-ups (increase cadence every 10 seconds) with 30 seconds rest SR/18,SR/23,SR/23
~ 5 minute cool-down

This is a workout for easy days, and also to allow you to work on your technique. Sometimes technique workouts are hard for me to keep �easy� because my heart rate goes high when I do very high cadence, and sometimes (or maybe often) my legs get tired when I do the 1-leg drills. So, I usually have to adjust the gears when I do this type of workout, but I do feel they are valuable to me.

Since this doesn�t have the intensity of other Spinervals, it doesn�t have the same fun factor, but it is a good workout and doesn�t bore me. The fact that the sets are fairly short helps keep it interesting. The music is boring on this, and since it is an earlier Spinervals, you can�t turn it off and use your own. On the super intense workouts, this doesn�t bother me, but on this one, I really wish I could choose my own tunes.

Instructor comments:

Lisa C

01/26/08

Spinervals Competition 18.0 Aero Base Builder III

Troy Jacobson

Length: 64 minutes
Difficulty Rating: 7.5
Type: ABB

Format:
~ warm-up
~ 1 x 20 min.
~ 1 minute easy spin
~ 1 x 15 min.
~ 1 minute easy spin
~ 1 x 10 min.
~ 1 minute easy spin
~ 1 x 5 min.
~ cool down

I really couldn�t appreciate this ABB workout. The sets are just too long and boring to me. I need to have some standard intervals, like those found in ABB I and II, to keep my interest up. I decided not to keep this one - especially after I purchased 26.0 (Hardcore 100) which has several sets which I found could be used for ABB type workouts.

If you really want to have a wide variety of ABB workouts, then you might want this one, but if you just want to get one or two, I would choose the first two over this one.

Lisa C

01/26/08

Spinervals Competition 21.0 Aero Base Builder IV

Troy Jacobson

Length: 74 minutes
Difficulty Rating: 7.5
Type: ABB

Format:
~ Warm-up
~ 1 x 60 minute set, random changing of gears
~ cool down

I find this ABB workout the most boring of the ABB Spinerval workouts. This is because the workout is basically one long set. I need my little rest periods when I am working out on my trainer, and getting through a 60 minute set is very difficult for me - mentally, more than physically.

The one thing this video does have going for it is that there are 100 participants in it, so there is more visual interest than most Spinervals. However, I am not one to look at the TV that much when I am spinning for some reason, so this factor doesn�t help keep me from getting bored. But I do think more observant people might be helped by this and might not be as bored with this workout as I was.

Lisa C

01/26/08

Slim Sculpt

Ellen Barrett

Blending multiple exercise principles, Slim Sculpt tones you without bulking (think dancer's physique). Slim Sculpt puts the emphasis on upper body sculpting making this workout a perfect compliment to Ellen's Fat Burning Fusion (which contained more lower body work).

The standing series runs approximately 30 minutes. Using very light hand weights (1-3 lbs max), you'll flow through precise exercises to work the upper body. All areas of the upper body, including back and chest, are hit while standing (as well as some lower body toning due to the incorporation of such stances as plies and lunges). Many of the movements are small and controlled but you will feel it! Incorporating continual movement will increase heart rate and burn calories. Lots of form pointers & tips ensure safety.

The floorwork is about 15 minutes and works the glutes, legs and core. Pilate movements as well as more traditional toning are demonstrated. Lots of core engagement, you'll feel the entire abdominal area being worked. Ellen also includes some bridge work to really tone the butt/hamstring area.

The workout concludes with a great seated stretch. It gentle cools you down and relaxes you as well.

Done barefoot and with minimal equipment, Slim Sculpt is a total body workout with an upper body focus. If you liked Fat Burning Fusion, you'll love Slim Sculpt! Anyone can participate as the exercises are easy to follow (but still tough enough for fitness veterans!). Ellen includes a modifier for even easier variations. Time will fly in this little gem--if you enjoy fusion workouts then give Slim Sculpt a try!

Instructor comments: www.ellenbarrett.com

Set: same as Fat Burning Fusion, it's visually appealing & not distracting.

Music: Instrumental throughout

Denise R

1-28-2007

6 Minute Quick Blast Method

Tracey Mallett

Production: This is the best to date for Tracey! The set is nice and non-distracting.

Music: Upbeat instrumentals

Based on Tracey's book, Sexy in 6, these workouts are segmented into 6 minute sessions. You can focus on a certain body part, do the entire workout if time isn't an issue or use it as you choose (great chaptering make this an easy option). A wonderful feature in both dvds is the Suggested Daily Combinations section in the main menu. Here, you'll get 2 different weekly rotations that is all spelled out for you! (just pop in the dvd & begin the workout as suggested for any particular day)

Total Body Fat Burner:

This dvd is more strength training than cardio. (although in the lower body segments you will keep your heart rate up during the brief cardio intervals) The warmup and cool down segments are the same on both dvds. They warmup is easy to follow & includes such moves as step touches, side steps, marches--nothing complicated. The cooldown offers a great 4 minute segment that fully stretches out the entire body. Each of the lower body and upper body segments are unique, focusing on certain areas. All the lower body segments are non weighted (which is key to being able to add in cardio bursts to raise the heart rate). Lower Body A contains squats and kicks. Lower Body B utilizes dance & ballet principles to tighten and tone the glutes. It also contains side kicks to work the outer thigh area. Lower Body C contains lots of plie work. Multiple sets and counts will really work the inner thighs. All the upper body segments use a stability ball and a light set of hand weights (choose a weight that fits your level to increase or decrease the challenge). As a bonus, all the Upper Body segments are done as circuits, alternating the body parts being worked with abdominal training. Upper Body A focuses on chest and triceps, Upper Body B highlights back and bicep training and Upper Body C hits the chest again along with the shoulders. Upper Body D combines exercises that work all the upper body areas. Ab Blast on the Ball is tough! (reminding me of Cathe Friedrich's ball work) This segment contains: curls on the ball, ball roll-outs, lying ball exchange, double leg stretch and side lying double leg lifts (with the ball held between the ankles!).


Total Body Calorie Blast:

Total Body Blast A, B and C all utilize intervals of easy to follow cardio with light weight training. (you'll do a quick cardio blast, then pick up the weights) The Mind Body Blast segments are a wonderful compliment to the prior segments. It's a fusion of yoga and pilates principles that work on strengthening and stretching the body simultaneously. These segments are also great add on options for other workouts! Ab Blast uses no equipment and works the entire core with a greater emphasis on the obliques. This segment is tougher than it looks, relying on core stabilization and control to enhance the toning benefits.

Instructor comments: www.traceymallett.com

Denise R

1-29-2008

Condctorcise, vol. 1

Maestro David Dworkin

This review is written only partly by me. The rest is from my aunt, a self-proclaimed 74-year-old fat lady (we are our own worst critics.) We argued briefly over whether being a self-proclaimed 74-year-old fat lady makes one a better or worse candidate to write an exercise video review. I won out and therefore got permission to post her thoughts here. I should point out her thoughts are very valid for this particular DVD, since she teaches classical piano and has some background in low-impact exercise videos, including George Foremans.

The workout is roughly a half hour long. You can see the clip for vol. 1 at conductorise.com if you need a visual. But mostly you stand while you pretend to conduct an orchestra to various pieces of music.

As for equipment, you can of course use a conductor’s baton (the DVD includes a form to send away for one). Or you can use a chopstick or pencil or screwdriver. I suppose you could use your finger, but that just doesn’t seem right (maybe someone will put out a Pointercise video one day). If you really want to trip up your imaginary orchestra, you can use a laser pointer. My aunt experimented with a three foot long dowel which required her to stand outside of the room. We don’t recommend that. In short, chopstick good, long dowel bad, and finger sadly inadequate.

What we liked:
This is a very gentle workout. You need very little room, and you won’t likely disturb any downstairs neighbors doing the workout as is. But if the mood strikes you, you may move your lower body more. This will boost the intensity of the DVD. Dworkin jumps a teeny tiny bit and encourages you to march around the room at one point. My wonderful mother has osteo-arthritis and uses this DVD while sitting. (Or at least she tells me she’s using the DVD. You never know with my mom. She finds lying perfectly acceptable, though if you ask her she’ll deny saying it and you won’t know what to think anymore.) Some VF’ers recommended using this on the rebounder. In order to keep the beat for the songs in 2/4, I had to bounce either very low or very high.

The music is also nice. As my aunt said, “I think Maestro Dworkin had a genius idea for an exercise routine---one of the most objectionable things about most exercise routines is the abominable, so-called ‘music’ they use.”

We liked the set. It’s a big, open ball room or meeting room. There is a large group of background exercisers, mostly women. They are of various body types and ages. Most seem to have a great time working out and listening to the music. My aunt felt one lady over on the left had very graceful movements and is possibly a conductor herself. Dworkin has Conductorcise programs for children, and even though I usually find large pools of kids sorta creepy I admit it would have been fun & sweet for one of the three Conductorcise volumes to have children as the background exercisers. (The third one might already, I’m not sure.) The second one has pumpkins in with the background exercises, as they are also good.

The music became progressively faster, with slower warm up and cool down selections. We both especially liked "conducting" the jumpier polka piece with the percussion accent (you can get some aggression out by conducting that one). This is a fun DVD, really.

What we didn’t love:
No mirror cueing. Even though there isn’t much involved in getting the movements down, seeing your instructor use the same arm you are using would have been nice. (Or maybe this is one of those few benefits for left-handed people. DH is always telling me how the world is stacked against them. Rightly so, I say. Bunch of freaks.)

And while there are three volumes of conductorcise, my aunt points out you could of course "conduct" to ANY music as long as it is up-tempo. “