This program consists of 6 total body resistance circuit workouts on DVD, three for each phase (4 weeks for each) for an 8 week program. This program also contains binder w/ inserts (for program materials), a CD of the AHB materials (nutrition, workouts in paper format w/ photos), Basic training DVD (demos form for exercises & discussed the equipment used & different variation of her common exercises in the workouts for each type: Burn, Build or Sculpt), Getting Started DVD (Val discusses the program, some nutrition, intentions), bonus 15 min. power yoga workout w/ yoga instructor Tom Morely, interview CD w/ a stuntwoman, interview DVD w/ actress Rachel Nichols.

These workouts are circuits like Valerie’s others program but the different types are not mixed into one workout rather has on day devoted to each type. Build (similar to Val’s Sculpt circuits) is the heavier weights focused workout, Burn (similar to Val’s Sweat circuits) is the light resistance, more bodyweight exercises focused workout w/ a high cardio effect, and Sculpt uses lighter weights than Build but focuses on shoulders, arms, core & lower body (similar to Val’s Polish circuits). The workouts are geared towards intermediates+, but could be modified up or down to fit one's abilities & needs (and Valerie does provide tips on modifying the workouts).

Valerie recommends to alternate interval cardio workouts w/ the AHB resistance workouts. It’s a 6-day-a-week program, with one rest day (but she states that yoga can be done on rest day). The priority for workouts (if one was to miss some) is to not miss the resistance circuits, but the cardio.

Equipment used: Dumbbells, bands (attached to door or wrapped around stable object, like cardio machine or pole, but can sub in dumbbell variations for bands), stability ball, med ball (can sub in light dumbbell), body bar (can sub two dumbbells or kettlebells), Valslides/Gliding discs (can sub in paper plates or frisbees), dowel stick (only used for 1 exercise in phase 2), high step, small loop resistance band (could use long, flat band & just make a small loop)

Valerie’s workouts tend to be very balanced, works total body (major muscle groups & some small) and without overworking/focusing on any area. One does get a lot of work done in the time period, and there are scheduled rests after each circuit is complete (about a minute, one can reduce the rest periods or have longer ones if needed). There are 2-3 circuits in each workout that are repeated mostly 2 times each (total of 3 times), some are repeated just once (total of twice, this is usually the last circuit in the workout). Each workout has a similar movement prep of dynamic stretches & movements to warm-up with, I found that my body responded well to this w/ flexibility gains (liked it much more than a standard warm-up of cardio), and the cool-down stretches (static) are similar in each workout.


Phase 1
Build 1- about 45 min., focus on lifting heavy, weight recommendations: 10-25 lbs. each dumbbell, and 30-40 lbs. total, rep ranges: mostly 10-12 reps for the weighted exercises, the abs/core exercises are 15-20, 4 exercises in each circuit, Some exercises in Build 1: dumbbell chest press, pikes w/ Valslide, sumo squat, roll away on ball. 3 circuits total, the first two are done 3x’s each, the last one option is 2-3 x’s.

Burn 1- about 46 min., weight recommendations: light band for band exercises, 5 lbs. for dumbbells, rep ranges: mostly 12-15 reps, the abs & cardio-ish exercises are 20 reps, only the Valslide Oblique Mountain climbers are done for 10 reps. Some of the other exercises in Burn 1: Step-ups, kickback, Valslide reverse lunge, Alligator walk w/ Valslides (body in plank position, feet on Valslides, move forward & back with hands, feet go along for the ride). 8 exercises in each circuit, there are 2 circuits total, both done 3 x’s each.

Sculpt 1- about 50 min, many bodyweight exercises (high reps) in this workout, weight recommendations: 3-10 lbs., rep ranges: most 12-20 reps, a few are 10 reps, some exercises in Sculpt 1: windmill, Valslide knee tuck, skull crushers, bent over row & donkey kick. 3 circuits: first two done 3 x’s each, the last one 2 x’s each.


Phase 2
Build 2- about 45 min., weight recommendations: 5-20 lbs. each dumbbell and 15-45 lbs. total, rep ranges: 10-15 reps, some exercises: witch’s cauldron on stability ball, 1arm shoulder press, squats, weighted glute bridge on stabilty ball. 4 exercises in each circuit, 3 circuits total: first two done 3 x’s each, the last one 2 x’s each.

Burn 2- about 40 min., weight recommendations: 5 lbs. each & band can be same or heavier than what was used in phase 1, rep ranges: 10-15 reps, some exercises: dips, lunge kick, alternating biceps curl, skaters. 5-6 exercises in each circuit, 3 circuits total: first two done 3 x’s each, the last one 2-3 x’s each.

Sculpt 2- about 52 min., weight recommendations: 3-12 lbs. each dumbbell, rep ranges 10-20 reps, some exercises: Valslide leg curl (hamstring curl), stability ball W’s, single leg reaching squat to press, fire hydrant w/ kick. 4-6 exercises in each circuit, 3 circuits: 3 circuits total: first two done 3 x’s each, the last one 2 x’s each.


Valerie’s cardio-ish exercises in the workouts tend to be athletic, some of those are:
lateral skaters
step-ups on high step
hops side to side (w/ band & w/out)
plyo jumps w/ overhead swing w/ med ball



Overall, a program w/ solid total body resistance workouts. I completed the 8 week AHB rotation, and and had previously only finished the phase 1 month of workouts. I definitely liked the Phase 2 workouts more, they were more challenging, had more unilateral exercises & liked the different variations sequenced in w/ the Valslides & bands (I generally use dumbbells, but like to use the bands too, for more variety). The workouts can seem equipment heavy, but one really only needs dumbbells, a stability ball, step & some gliding tool. The bands can be subbed w/ dumbbell exercises, and the exercises on the ball (many can be subbed on the floor or done standing, except for a few). The reason that Valerie is known for her workouts is because of the results she gets w/ her clients, obviously if she did not, she would not be well-known for her work. I like that the circuits move quickly, they’re not boring and they hit total body w/out overkill in exercises, so that’s appealing to me. And the impact on the joints is minimal, but the cardio effect is high so another plus to me. The set is Val’s gym, and switches from black & white to color, throughout the workouts. She times the rest periods manually w/ a timer.

Instructor Comments:
Val is not as polished in these workouts (somewhat nervous or relying on paper to stay on track moreso in the phase 2 workouts, in phase 2 it’s much more smoother) than her newer offerings. But since it was her first intro. into making fitness videos, it’s understandable. She is clear in instruction & form pointers, and is motivating, too (always encouraging people to work within their level of abilities & feel proud of their efforts).

cardiomama