This is a 44 minute video that workouts your Thighs, Triceps, Biceps and
Extra Abdominal Workout in Giant Sets. Fast Forward Reshape Your Body is a
2 part tape series. This is the Second tape. 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 and not feel
exhausted. 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 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 such as Front and back
stretches, side stretches, torso twist and triceps stretch.
With workout 3 and Extra abs you will do 7 Giant sets. It works your
Thighs, Biceps,Triceps and then at the end of the workout you do Supersets
for your abs.
Giant set 1
1) Lying inner thigh frog lift(for your inner thighs)
Giant set 2
2)One arm triceps overhead extension
3)Alternating hammer curls
Giant set 3
1)Floor leg curl(I do deadlifts with dumbbells)
2)Lying crossface triceps extension
3)Standing alternating biceps curl
Giant set 4
2)Close bench triceps press
Giant set 5
1)Chair position firmer (15 isometric wall squats)
2)Seated overhead triceps press
3)Reverse biceps curl
Giant set 6
2)Lying Triceps extension
3)Lying biceps curl
Giant set 7
1)Bent Knee deadlift
2)one arm kick back
3)Lying alternate hammer curls.
The Xtra Abs at the end are tough. You are doing 1 Giant superset of 5
different ab exercises. It's 225 reps for the abs!!! You repeat the Giant
set 3 times.
Xtra Abs workout:
1)Bent Knee lift
2)Knee Raise Crunch
3)Ceiling reach Crunch
5)Toe Reach Crunch
So you see you are getting alot of reps. You repeat each Giant set 3 times.
So for example on the Giant set 7, you would do 12 reps of the Bent Knee
Deadlifts with your lightest weight, 12 reps for the one arm kickbacks and
12 reps for the Lying alternate hammer curls. Then back to the Bent Knee
deadlift but you use your medium weight for 10 reps and 10 reps for the
kickback and 10 reps for the alternate hammer curls. Then you do the last
set but you do 8 reps. So you are getting a very very thorough gym-styled
weight workout. In between each Giant sets, you get a 15 second break.
Joyce and her daughter use 1,2 and 5 pound dumbbells but she says in real
life she uses 10. 15 and 20 lb dumbbells. She goes pretty fast on the reps
since she is using lighter weights. I like this workout because it is
thorough and it's what Joyce does. So you know it works. Once the weights
get easy, you must get heavier weights. Marthe, Joyce's daughter looks so
great too and she did this workout.
Instructors comments: Joyce doesn't give much instruction. She will
say"All the way up and all the way down" and stuff like that. Or "Don't
hold your breath". You will have to get Joyce's books to get more info on
form. But all you have to do is follow Joyce and her daughter on this
workout. She also says funny stuff like, "Lord have mercy!" or " Do I hear
any groaning out there?" or "No more flab wavers!". She is also very caring
and wants to know how you are doing. She wants you to keep in touch with
her and email her. She WILL email you back!! Just looking at Joyce makes
you inspired. This woman is 57 and looks awesome! Anyone who poses in a
bikini for the cover of there video must have lot's of self esteem!!
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