The Anarchy WorkoutAndy Speer
Year Released: 2015
Categories: Abs/Core , Boxing/Kickboxing/Martial Arts , Circuit Training (cardio and weights) , Floor Aerobics/Hi-Lo/Dance , Total Body Workouts
If youíd like to know more about Andy Speer, please see my previous review for Anarchy Workout Phase 1 Cardio.
Anarchy Workout Phase 1 Endurance (29:43).
Main Menu: Cardio, Strength, Endurance, How Anarchy Works. Once you select your workout youíre sent to a sub-menu which lets you know what equipment youíll need and you can select music on or off.
Setting, Music, & Background Exercisers: The setting reminds me of a cross between a loft and a gym. There are brick looking walls with large windows in the background. On the floor is a very large black mat. Around the edge of the set are various pieces of fitness equipment (bench, locker, weights, etc.). The music is instrumental with a rock/techno vibe. It gets louder and more pumped during the work periods and backs off in the rest periods. It didnít really register for me which means that itís probably fairly benign and unobtrusive. Andy is wearing longer shorts and a t-shirt. He does the workout with two background exercisers, one male (Graham) and one female (Christina) who is the modifier for the workout. Graham is wearing longer shorts and a t-shirt and Christina is wearing a t-shirt and fitness shorts. She modifications for most of the moves and sometimes forgets that she is the designated modifier for the workout or is asked by Andy to show the advanced version of the move too.
Equipment: No equipment is needed. I would suggest having a towel and water nearby as you will sweat during this workout.
The workout consists of a brief warm up, the body of the workout, and a VERY brief cool down/stretch.
Warm Up (6:00): hip bridge, hip bridge reach & roll, hip bridge march, spider t-rotation, goddess squat to forward fold, forward fold/goddess squat/squat jump.
Main Workout (22:00)
Exercises (40 seconds work/20 seconds rest or transition): sprint balance hold, sprint build up, sprint and hold, pulldown to push up, down dog to push up or diver bomber push up, rockstar sweep, lateral lunge w/ balance, plyo lateral lunge, bear crawl, bear crawl to bird dog reach, sit throughs, hollow knee kicks, hollow hold, hollow rocks, punch jacks, bunny jacks, squat jacks.
Burn out Round: (30 seconds work/no rest or transition): hollow rocks, push-ups, plyo lateral lunge, squat jacks, sprint.
Cool down/stretch (1:43): standing quad stretch, stand knee hug/figure 4.
Overall Impressions: This workout is a little bit of everything. Usually in workouts like these I tend to think that in the effort to cover everything, nothing really gets accomplished. Not so with this workout. In Endurance you get balance and coordination work, bodyweight strength work, core/ab work, cardio, and hip mobility work. I was a totally sweaty mess at the end and felt terrific. Even Graham had to modify some of the time towards the end of the workout as he was gassed! Another enthusiastic thumbs up for me.
Andy does a great job demoing the movements and instructing the workout although sometimes he is still demoing the move when the timer starts. He seems at ease in front of the camera and has good camaraderie with the two background exercisers. He is less talkative than in the other two workouts in phase 1 because he is doing the majority of the workout and getting gassed just like the backgrounders and those of us at home. When he is walking around he is pointing out modifications and offering encouragement. I enjoyed him as a trainer.