30 Minutes to Fitness: L.I.F.T.Kelly Coffey-Meyer
Year Released: 2010
Categories: Total Body Workouts
I love instructor Kelly Coffey-Meyer, and I have tried most of the DVDs in her 30 Minutes to Fitness series. L.I.F.T.: Lift in Full Throttle actually came out several years ago (in 2010), and I admit, I had been reluctant to try it. Although I heard raves about the second workout on the DVD, "Powersculpting," I wasn't sure that that I was up for the first routine, "Olympic Lifting," in part because it uses a barbell (although modifications with a dumbbells are shown). However, I recently had a chance to acquire this video, so I decided to go for it.
As with all of her DVDs, Kelly teaches live. Here she is accompanied by two background exercisers, Jen and Lauren, who is the modifier. The Main Menu lists the following options:
*Workout One - Olympic Lifting
*Workout Two - Powersculpting
*Quick Body Reformer
Each of the two workouts has its own submenu. I have provided detailed information for each below.
WORKOUT ONE - OLYMPIC LIFTING
The submenu for this segment includes Tutorial - Warm-Up - Workout - Total Body Mix (17 Min) (Warm-Up, Full Cleans, 2 Sets of Clean & Press, 2 Sets of Clean & Split Jerk, and Stretch). The Tutorial is quick, with Kelly providing an overview of each move for the main workout via voiceover. Although she states that you MUST watch the Tutorial first (which I did), I found that she gave plenty of form pointers during the actual workout. The 5-minute Warm-Up (used for both the full workout and the premix) uses light weights to prep for the moves included in the routine: exercises include hang squats, shoulder shrugs, upright rows, high pulls, deadlifts, elbow cleans, overhead press, and overhead lunge, with the series repeated once. The moves for the full workout were as follows:
*cleans from hip
*combine deadlift with cleans from hip
*power cleans combined with military press
*clean (full) and press, 2 sets
*full clean to split jerk, 2 sets
*final set of clean & press and clean to split jerk, 4 each
*quick stretch (about 1.5 minutes)
For this workout (and the premix), Kelly and Jen use a 30-pound barbell, and Lauren modifies with 12-pound dumbbells. The total time for this workout (with warm-up and cool-down) is about 30.5 minutes.
WORKOUT TWO - POWERSCULPTING
The submenu options for this section are Warm-Up - Workout - Core & Legs Mix (13 Min) - Timesaver Mix (24 Min) (One Round of Each Exercise). The 3.5 minute Warm-Up includes marches, squats with arm wraps, toe taps with front lunge, and side taps. The strength moves are continuous without breaks; as noted below, Kelly cues either single or double dumbbells. The exercises are grouped into triple sets as divided below:
*1 dumbbell for side-to-side step, moving dumbbell in arc overhead
*crunch side-to-side while holding 1 dumbbell
*repeat 1 dumbbell arc
*2 dumbbells for R-L uppercut with curtsey and double hammer punch down
*continue to hold 2 dumbbells: alternate front leg lift, touch with opposite hand
*repeat R-L uppercut
*2 dumbbells for squat to plank and alternate renegade row
*1 dumbbell for standing "throw" (swing) dumbbell from hip to hip
*repeat squat with renegade row
*2 dumbbells for alternate leg raises to the side with side body block
*triple pulse squat
*repeat alternate leg raises
*lunges R-L, touching 2 dumbbells under-over-under
*2 side steps, push 2 dumbbells to front and to side
*step out for 3 rocking lunges
*repeat 2 side steps
*rear lunge with 2 dumbbells for triceps overhead extension
*2 dumbbells for alternating 1-leg squat with side delt raise
*repeat rear lunge
The cool-down stretch for this section is about 2 minutes, making the total Powersculpting workout approximately 33 minutes.
This 8-minute all-floor premix features Kelly and Lauren only. Kelly is using the bar, and Lauren is again modifying with dumbbells. Kelly goes through just four moves but then repeats for a second round (with some slightly different variations). The moves are as follows: roll outs (hands on bar or floor), triangle jumps (ditto), crunches (feet over bar), and feet in & out (feet on bar or floor).
Now that I've tried it, I'm not sure why I waited so long to try this DVD! Olympic Lifting is a tough but extremely doable workout and perfect for those who want to work up to lifting heavier and/or to try a different style of strength training. I felt thoroughly worked out from using 10-pound dumbbells with this one and had soreness in my legs, particularly the inner thighs, the next day (even from the shorter premix, which is "just the lifts," so more intense!), but more advanced exercisers than myself (I'm high intermediate) could go even heavier. Powersculpting is non-stop, with fun moves and providing a great cardio effect in addition to the weight training. I am looking forward to trying the premixes in this section as well. Another creative, versatile DVD from Kelly--definitely recommended!
As I said, I love Kelly! However, that does not mean that I own EVERY workout she owns, as I don't always click with everything she puts out. This DVD worked for me though. Her cuing was excellent as always, particularly all of the form details she gave for Olympic Lifting. I also prefer the older set used here, the one with the windows in the background.