The Anarchy Workout

Andy 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 Bonus Workouts Anarchy Abs & Free Flow.

Main Menu: Anarchy Abs, Free Flow, 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 didnít really register for me which means that itís probably fairly benign and unobtrusive. Andy is wearing longer shorts and no shirt. Unlike the other Anarchy workouts, Andy does these workouts solo.

Anarchy Abs (15:00)

The set-up of this workout is that you do each exercise for a minute. However, Andy is often still demoing the move when the minute starts so I would say itís more like 50 seconds work per exercise. There is no real warm up or cool down/stretch for these workouts.

Equipment: No equipment is needed. I would suggest having a towel and water nearby.

Exercises: cardio skip, resisted knee drive (30 seconds each leg), ab tuck, hollow hold, spider lunge hop switch, side plank progression (right, then left), single leg hollow runner (30 seconds each leg), push plank, superman fly pulse progression, Russian twist/tap, 3 way climbers, hollow rock/superman pyramid (10, 8, 6, 4, 2 reps), feet to hands (done at super slow pace).

Overall Impressions: This workout does a great job of hitting all the core muscles, not just the abs. Andy shows impeccable form and has a great set of abs that you get to see the whole time as heís not wearing a shirt. Some of the moves do have a cardio factor, although this workout is really targeted towards the core and should not be considered a cardio workout or a circuit workout. Andy often shows modifications for the exercises after starting the set which means beginners will miss some time waiting to see what they should be doing. It would have been better if Andy had one background exerciser showing the modifications. That critique aside, this is a really good core workout that has a lot of variety. I liked it!

Free Flow (15:00)

This workout is not so much a stretching workout as it is a dynamic movement workout that promotes flexibility and loosening of the muscles and joints. You wonít find many static holds here as Andy has you constantly flowing through the movements. Itís an interesting way to work on flexibility other than traditional yoga poses or athletic stretches.

Equipment: No equipment is needed. I would suggest having a towel and water nearby.

Exercises: leg crossover, thoracic windmill, spider lunge/hip hike w/rotation, hip lunge w/reach, lateral lunge to drop lunge, windmill progression, quad stretch to standing bow, plank walkout to kickover, crab bridge, crab bridge w/ single arm reach, pigeon sequence, childís pose.

Overall Impressions: This workout was a lot more active than I thought it would be. Once I got over being surprised, I found that the constant movement does do a nice job of opening up the joints and promoting flexibility. I did find that this workout was light on exercises that stretched/opened up the upper body and focused more on the glutes, hamstrings, and quads. If youíre sick of doing yoga or static stretches to increase your flexibility, this workout may be just what youíre looking for.

Instructor Comments:
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 is less talkative than in the other two workouts in phase 1 because he is doing the majority of the workout and is by himself. When he is talking itís about maintaining form, discussing a way to modify the move, or to offer encouragement. I enjoy him as a trainer.

Sabine Reuter