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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
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 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
The Brisk Walk
Leslie Sansone
This workout was part of a set Leslie did for Jenny Craig at some point. I have two of them, both surprise thrift store finds. The Brisk Walk is a two-mile walk which is followed by a short yoga section.
The walk is fairly standard Leslie stuff: traveling kickbacks are the most creative thing she does. I think this is probably one of her easier walks just because the arm work is fairly minimal compared to some of her other ones (the only arm move she does is the overhead raise while walking) but it's hard to rank intensity per se because most of Leslie's general walks are so similar. This routine will feel fairly familiar to those who have done other Leslie routines!
Following the walk, there is a short yoga section which was about 15 minutes long. It was very basic and had a standing section and floor section. In the standing section, there were side stretches and spinal twists based on the mountain pose. In the floor section, there were forward bends and side twists---like the standing section, but on the floor. I think Leslie excels at the walking moreso than the other stuff she's tried, but I enjoyed the little stretch program. It wouldn’t be at all challenging if you were even remotely flexible, but I am limited in that area and I found it do-able for me. Its brevity made it very useable for me as well. My only complaint was the lack of good back releases. There should have been a back stretch after all the spinal twists, and we didn't really get one except for the seated forward bend (which, in someone less flexible such as myself, is more a leg stretch than a back stretch). I cut Leslie some slack because I know she is not a yoga expert, but a little child's pose here and there would not have hurt.
This is a good cross-trainer with the other Jenny Craig workout I have, which has a 1.5 mile walk and a strength section. I think I will get a lot of use out of this workout for that reason and I am delighted I was able to add this rare Leslie to my collection so inexpensively. Three cheers for the random thrift store find.
Instructor comments:
Joanna
2/3/2008
Spinervals Competition 3.0 Suffer-O-Rama
Troy Jacobson
Length: 53 minutes
Difficulty Rating: 9.3
Type: Intervals (Tempo and Sprint sets)
Format:
~ 7 minute warm-up (with standard spinervals warm-up)
~ 5 x 1 killer minutes with 1 minute rest (BR/15,BR/15,BR/13,BR/18,BR/12)
~ 2 minutes easy
~ 5 minutes tempo, alternating seated and standing every 10 seconds (BR/13)
~ 2 minutes easy
~ 5 x 45 seconds Intervals with 30 sec rest (BR/13,BR/13,BR/13,BR/15,BR/15)
~ 2 minutes easy
~ 4 minutes tempo, seated and standing every 15 seconds (BR/15)
~ 2 minutes easy
~ 5 x 30 seconds intervals with 30 sec rest (BR/13)
~ 1 minute easy
~ 3 x 20 seconds sprint with 40 sec rest (BR/15,BR/14,BR/12)
~ 5 minute cool down
This is a good one. I like the repetitions of the intervals and the alternating of the tempo work (seated/standing). It is definitely a tough workout, but it does not feel as killer to me as No Slackers Allowed. This is probably for two reasons: 1) the 2 minute rests between sets, and 2) there isn’t much talk about cadence, so I let mine slip and just focus on using the correct gears. That makes it more of a leg workout, but I need the high cadence work to get my heart rate up. This can be that super tough workout, but I just don’t always do it that way.
Instructor comments:
Lisa C
02/06/08
Yoga with Ateeka
Ateeka
I’m reviewing this workout after previewing and doing it at least once.
General workout breakdown: This general yoga practice runs about 55 min. The pace is measured and deliberate; you won’t feel like you’re flying through the poses and will have some time to linger in a number of the asanas. This will help you build strength and flexibility, especially in the lower body. Ateeka pops up a few times between sections to explain the purpose of each segment.
Begin seated w/ crossed legs for breathing, then into arm and spinal stretches coordinated with the breath. Move into down dog, uttanasana (standing forward fold), and tadasana (mountain); next come 4 repetitions of sun salutations. Then parsvottanasana (intense side stretch), warrior series (including virabhadrasana 1 & 2 and a lunge w/ hand wrap), and natarajasana (lord of the dance). Move to seated and slowly roll down for urdhva dhanurasana (bridge) and then full backbend / wheel / upward bow, with knees to chest after each. Return to seated for janu sirsasana (head to knee), paschimottanasana (seated forward bend), dandasana (staff). Return to down dog to move into low lunge w/ slight backbend, then move into pigeon. Roll down to supine for halasana (plow), moving into sarvagasana (shoulderstand), coming down into supine twist w/ legs extended. Sit up w/ hands in yoga mudra, then forward bend; come out and hug knees to chest. Roll back into savasana (corpse).
Level: I’d recommend this to experienced exercisers practicing yoga at least at a beginner / intermediate level (i.e. you’re familiar with the basic poses, have some existing flexibility, and are working your way up to stronger practices). Ateeka makes a few suggestions of how to advance your practice.
Class: Ateeka alone, with instruction via voiceover.
Music: very nice gentle instrumental music with harp, flutes, and small cymbals; ocean waves lap on the shore in the background.
Set: Ateeka practices on a lawn next to the seashore in Maui during a sunny day, although sometimes she demonstrates the pose in another Maui setting.
Production: clear picture and sound. Helpful camera angles usually show all of Ateeka.
Equipment: yoga sticky mat (or equivalent). Ateeka is barefoot.
Space Requirements: enough space to do full sun salutations and to lie down with arms and legs extended, with space behind you for plow.
DVD Notes: The main menu (at least for the version I have, which has a white and blue cover with shots of Ateeka overlying a shot of a palm tree) offers you these choices: Play, Introduction, Sun Salutation, Parsvottanasana, Virabhadrasana, Natarajasana, Halasana, and Ending Credits.
Instructor comments:
Ateeka cues as well as explains the poses, telling you what to do when plus what the pose does. She reminds you to do the class in a way that makes sense to you, modifying where necessary (although she doesn’t always provide suggestions for them). She mirror cues. Ateeka alternates between English and Sanskrit names for poses. She moves beautifully and elegantly through the poses.
In a way, Ateeka strikes me as a slightly older (i.e. more mature), less flowery cousin of Rainbeau Mars. She talks about setting an intention, nurturing yourself with the breath and poses, etc., but it’s not quite so hippy dippy as Rainbeau’s usual sayings.
KathAL79
February 25, 2008 (written Jan. 2008)
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