Workout Type: Muscle Toning
Workout Length: warm up - 4 min.+ Upper Body 13min. + Abs - 3min. + lower body - 33min. + cooldown and stretch 3 min. = Total 58min.
Fitness Level: Beginners, Intermediate, or Advanced (Shows Form before each muscle group, excellent for Beginners, Stretches after each muscle group, and is very very tough for Interm. and Adv. since someone is always doing the more Advanced moves.)
Equipment: Dumbells or upper body weights, leg weights (if desired) step to lay on (if desired) knee pad, mat
Set: Body Electric Neon signs in the background, blue background with pink brick design, multi-level floor with curves built in.
Cast: 3 women , one man
Attire: pink lycra suits of different lengths, she wears body color pantyhose.
Effectiveness: I used my 15, 12 and 7 lb. Dbs. and 5 lb. ankle weights and it gave me a thorough workout.
Music: original music by Brian Neary (good beat, beautiful vocals)
Presentation: Very good presentation, and well thought out. Not simple,and lot's of fun for a weight tape!
Warm up and Stretches: 3min.
Upper Body weightwork: 13min. Shows Form before each muscle group
Pushups - Margaret and 2 girls do modified position on knees, Jow and Jewel do Advanced full body.
8 3-count, then alternate 2 with stretch, then 10 2-count.
Triceps - Lie on back, lift handweights 14x then alternate 4 per arm then palms facing up.. stretch triceps.
Bicep Curls - set of 8 then alternate, then set of 8 then 3x verrrryyy slow, 4x extend arms to side, then 8x
then alternate arms to side then 5x.
Deltoids - Lift arms in circular motion, to frontal then up to military and down to L position ,that is, reaching hands to ceiling, then down 4x.
open and close arms in L position repeat everything.
scissors one arm up while other goes down, add leg if desired. Stretch
at 15min. Abwork - 3min.
2 sets of 8 2-count crunches, then 4 faster then elbow to knees. etc
at 22min. Lower Body weightwork
Outer thighs - 12 side leg lifts. then 16 2-count then 24 pulse at top, then 16 extend and retract
both feet together in air lift knee up and down - 24x then 10 normal lifts .. Stretch ..
other leg ... stretch...
at 31 min. Inner thighs.
lie on back, hold legs vertical then open and close both, then fold at knees in and out, then together and apart.
at 36 min. Hamstrings. on fours.
straighten and bend one leg back 30x
hold leg up and straighten and bend foot, 2x then flex and point foot.
at 41min. Gluteals (aka. Bridgework)
at 47 min. Hamstrings other leg.
at 51min. Quadriceps -
squat 1/3 of the way , then static lunges that are not deep.
at 55min. - Cooldown
at 58 min. End
Total Rating: (Same Rating and Comments as Give me Strength.) As a weight tape it is excellent, you do all muscle groups almost... I have to give it a 9 1/2 out of 10 because it advertises total body but omits delt flies or lat rows or rear delt lifts.. If you add these on your own you have a truly thorough workout like I did. BUT I also give it a half point higher because it teaches the form before each muscle group... therefore accessible for Beginners. and has Stretches after each muscle group. and a thorough one at the end. More thorough Lower Body work...
Instruction: Margarets' hair is short, curly, full and flirtatious-looking. Her personality shines, and her smile
5 July 2003