TLC (Train Like a Contender) is one of the latest DVDs in Kelly Coffey-Meyer’s “30 Minutes to Fitness” series. Like the others in the series, TLC includes two 30-minute workouts, as well as several premixes and bonuses. The two main workouts are Boxing and Conditioning (a bodyweight-only boxing conditioning workout which produces a cardio effect). I would rate the workouts as intermediate when performed without weighted gloves, and intermediate/advanced with the gloves.

Kelly performs the workouts with her regular background exercisers, Sam and Lauren, who provides low-impact modifications, in a studio with frosted windows through which you can see snow. The soundtrack is enjoyable fast-paced dance music.

The menu provides the following options:
• Introduction
• Warm-up (about 3 minutes) The DVD doesn’t include a boxing tutorial, but Kelly provides form pointers here.
• Quick Warm-up (about 1.5 minutes)
• Workout #1 (Boxing)
• Workout #2 (Conditioning)
• Stretch (about 5 minutes)
• Bonus (Flip Up/Push Up – about 7 minutes)
• Premixes
• Boxing Combos
• Music On/Off
The premixes are:
• CoffeyFit Blend (alternating conditioning and boxing exercises - 47 minutes)
• Quick Blend (a shorter version of CoffeyFit Blend - 19 minutes)
• Kelly’s Mix (Kelly’s favourite mix of exercises from both workouts - 36 minutes)
• Upper Body Conditioning (18 minutes)
• Lower Body Conditioning (16 minutes)
• Cardio Express (15 minutes)

Boxing: This workout is pure, fast-paced fun! It includes boxing combos performed face-on, angled to one side, then face-on but leaning on your outside leg. These are followed by high hooks and low hooks (body shots in which you need to use your leg strength to punch low). To give your shoulders a break, the punching is broken up with some squats. As in her other boxing/kickboxing workouts, Kelly helps you visualise being in the ring: “C’mon! He’s still throwing punches but you’re still moving!”

Towards the end of the workout, Kelly tells you to get a drink and come back for an eight-punch combo. This segment, performed to a reggae-styled track, includes an MMA-inspired move in which you punch an imaginary opponent in the head as he lies on the floor.

Conditioning: This workout switches between upper- and lower-body conditioning moves. Lower body exercises include ginga steps, fast-paced squats, jump-rope, and forward and backward lunges. Upper body exercises include a rope pull, and an open-handed upward slap (“like a forehand in tennis”); these will really raise your heartrate.

CoffeyFit Blend: This premix skillfully alternates conditioning and boxing exercises, and finishes with both a standing and floor stretch. Performed with 500g weighted gloves, it gives me a thorough full-body workout, and leaves me feeling energised and looking forward to doing it all over again.

Flip Up/Push Up: In this seven-minute bonus, Kelly flips a playing card, then performs the number of push-ups indicated on the card, as Sam does the same number of squats, and Lauren does crunch variations. I think this segment would have worked better if they had done it as a circuit, switching places each time, but there’s no reason why you couldn’t do that at home.

In summary: Kelly clearly put a lot of thought into developing TLC. The boxing segments hit just the right blend of being varied and interesting, yet easy to follow, and are different enough from those in Circuit Burn to make buying both DVDs worthwhile. As with the other “30 Minutes to Fitness” DVDs, the premixes and bonuses make it great value for money. Kelly and crew look like they’re having a blast, the music is great, and after each workout I look forward to my next session of “training like a contender”.

Ratings out of five:

Production values *****

Workout design *****

Instruction *****

Fun factor *****

Music *****
Meets expectations *****

Overall *****

Instructor Comments:
Kelly cues very well, is encouraging and looks like she’s really enjoying herself. At one point, she smiles and asks, “Isn’t this fun?”

RedPanda