This 61 minute video that has 2 workouts on it. It works your back,chest
and abs in workout 1 and then with workout 2, you work your Hip/butt,
shoulders and calves. It starts off with Joyce Vedral talking about her
daughter Marthe who gained 55 pounds with her pregnancy and had a C section.
She shows before and after pictures of her daughter. With this workout, she
lost all the weight and got in great shape. She only did this workout too
and no aerobics. You will need 3 different size dumbbells and a weight
bench or you can use your step. The workout does Giant sets in between
bodyparts. So you do 3 different exercises using your light, medium and
heavy weights. With the light weights, you do 12 reps. With medium, you do
10 reps and with your heaviest, you do 8 reps. So as the weight goes up,
the reps go down so you can cope with it. You repeat the Giant set 3 times
so it's a great weight workout. You get a 15 second rest in between Giant
sets. So you don't get fatigued but you do work up a sweat and that makes
it kind of aerobic. The set is the CIA set so it's a good production and
the music is low but what I heard, it's Dynamix instrumental tapes. You can
put on your own music and do the workout because Joyce doesn't do the reps
to the music.
There is no warm-up but just minimal stretches.
Workout 1 has 6 Giant Sets doing back, chest and Abdominal.
This is what you will be doing in the 1st Giant set :
1) Upright Rows
2) Chest Press
3)Oblique oblique twists
You will do 12 reps of Upright Rows,12 reps of Chest Flies and then go down
on the floor and do 30 oblique twists(15 per oblique). Then back doing 10
reps Upright Rows, 10 reps Chest Flies with your medium weight and 30 more
oblique work. Then back doing 8 reps Upright rows, 8 reps chest flies with
your heaviest weight and then 30 more oblique twists. This is just ONE of
the 6 Giant sets. So you get alot of reps. Joyce doesn't mess around with
an easy workout because she gives you the workout she does and at the age of
57, she is in awesome shape! This is the rest of the Giant set in Workout 1
Giant set 2:
1) Double Arm Row
2) Chest Fly
3) Double knee raise abs
Giant Set 3
1) One arm row
2) Crossbencch Pullover
3) Vaccum ab workout (Suck in your abs)
Giant Set 4
1) Seated Back Lateral
2) Decline Chest Fly
3) Ceiling Oblique Reach
Giant Set 5
1) Double Arm Row
2) Chest Fly
3) Knee in abs
Giant set 6
1) Bent Knee Crunch or sit up
2) Incline Press
3) Clamshell Crunch
Workout 2 is Hip, Butt and Shoulders and Calves. On all the floor leg work,
you do 15 reps because Joyce does not use ankleweights. There are 6 Giant
sets in workout 2: So for the first Giant set, you do 15 Lying Lower Butt
Side Kick for each leg then get up and do alternating Front Lateral
Raises(12 reps for each arm with your lightest weight). Then sit down and
do 12 reps of Seated Angle out calf raises. Then back down and do 15 Lying
Lower Butt side kicks for each leg, 10 reps Lateral Raises with your medium
weight and 10 reps for your calves. Then back down with 15 reps for each
leg and then back up for the last 8 reps for your lateral raises and calves.
Lot's of reps!!
Giant set 1
1)Lying Lower Butt side kick
2)Front lateral Raise
3)Seated Angle out Calf Raise
Giant set 2
1)Side floor leg lift(Joyce calls it the Saddlebag stripper)
2) Alternating Front Lateral Raise
3)Seated Angled out calf raise
Giant Set 3
1)Lying Butt lift
2)Overhead Lateral Press
3)Seated angled in calf raise
Giant Set 4
1)Lying Butt Crunch
3)Standing Straight toe calf raise
Giant Set 5
1) Floor Feathered kickup (Table work)
2)Alternating Overhead press
3)Standing angled out calf raises
Giant set 6
2)Reverse overhead press
3)standing angled in calf raise
Comments about instructor: Joyce doesn't give much form tips. You've got
to get her books for more information about that. She mainly says," Flexing
on the up movement and feeling the stretch on the down movement". She also
makes funny comments like,"Tell your butt to rise and look sexy". Joyce is
motivating and smiling all throughout the workout. She even cracks up with
her daughter some of the time. Joyce promises to email you if you have any
questions. From 1st hand experience, she really does get right back to you!
She works out in black bike shorts with a blue tank and her daughter is
wearing the same. Marthe, her daughter, does the counting in the workout.
This is a no-nonsense workout that gets right to the nitty-gritty problem
areas. It will build great muscles for you.
I have mixed feelings about this set. I'll start with
the good points. Number one is that Joyce has company:
her daughter Marthe, who joins the workout and also
counts for her. Joyce seems to go slower when she has
someone else counting, and while this is faster than
Bottoms Up, it is slower than definition. Joyce also
works each body part pretty thoroughly. I think that
is part of the problem though. Does the back really
need as many sets as the thighs? I also like the way
she sneaks in the ab work during each set. It means
slackers like me can't skip it.
I think my main
complaint is with the structure. It is a 3-day
rotation. That means that unless you do 2 sections a
day (for an hour) you have to do half an hour of Joyce
a day. And therefore in order to get in two full-body
workouts, you need to do this twice, or 6 days a week.
Not a great way to get a lot of variety in your
routine! There is also the usual scant attention paid
to warm-up and cool-downs, or stretches. I guess Joyce
means for us to do this on our own, but she never
specifies. I think you'll definitely find this easier
if you are familiar with Joyce's books or other tapes,
but it is more accessible than her other tapes if you
are not. There isn't anything wrong with this series,
I guess. I just find it hard to fit in a three-day
I won't break this down, as Mandy already did such a great job.
I just wanted to add that this is the workout I've been looking for. I only have about 30-40 minutes a day (total) to workout (if that), due to having 2 young kids, and a full time job. I can't be bothered messing around with lots of equipment either, because lately, I've started working out in the same room as where my daughters are playing with their dad.
I also wanted a workout I could easily transpose to the gym on weekdays, so I can do it before pick-up or after drop-off (daycare).
This is that workout. And I feel very strongly that I will get the results. You do SO MANY sets per body part, and you hit them at all different angles.
Since doing the fast forward workout for the last 3 wks, my arms have developed definition. That's amazing, as I tend to have skin 'pole' arms.
I recommend her heartily to anyone looking to weight train.
Joyce comes across as very caring, honest. She claims that she does her own workouts to get results. And with Joyce, I believe her when she says that.
She has her own website and forum, and responds to email.
Overall, I liked all three cycles. I thought they were decent workouts and I'm hoping they'll pay off for me like they did for Marthe. I do have two complaints though. First, I don't have a bench to lie on, and you really need one or else you'll be getting up and down a lot. Second, they move pretty fast, and I had a hard time keeping up with them because they switch weights so often.
This is actually the first tape of Joyce's that I've had. She's a little eccentric I think, but I like her style. Plus, she looks great for almost 60!