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, the setting, and music, please see my previous review for Anarchy Workout Phase 1 Cardio.
Anarchy Workout Phase 1 Strength (28:03)
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.
Background Exercisers: 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 shorts and a t-shirt and Christina is wearing a bra type top with a tank top over it and leggings. 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: It says youíll need one set of dumbbells for the workout. Depending on your strength you may want a couple of sets to use with the different exercises. Graham uses 20s, I used 10ís. Itís unclear what poundage Christina is using. 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. In phase 2 the work periods are longer with shorter rest/transition and some explosive moves are included. In round one there are 9 exercises. In round 2 some of the moves from round 1 are combined for a total of 6 exercises. The final round is an interesting and intense wave format with all the moves performed with a dumbbell in the right hand before doing them in the left hand. The work to rest ratio changes with each round and will be detailed below.
Warm Up (2:45): skips, reverse lunge w/ chest stretch, down dog to diver bomber push up, prisoner squats (hops added last 20 seconds). 30 seconds rest.
Main Workout (24:00)
Round 1 (40 seconds work/20 seconds rest or transition): split squat curl, split squat overhead press, dumbbell front squat, dumbbell bent over row, split stance overhead press, renegade row, close grip push-ups (using dumbbells as handles), floor angels, sumo high pull (right, then left). The one minute cardio move is single leg skips (30 seconds each leg). 20 seconds rest.
Round 2 (45 seconds work/15 seconds rest or transition): dumbbell squat thrust, bent over batwing row, renegade row w/ push-up, push-up hold, chest peel, dumbbell snatch (right, then left). The one minute cardio move is split switches. 10 second rest.
Round 3 (20-25 seconds work/no rest or transition): sprints, right hand snatch, right hand dumbbell thrust, right arm bent over row, right arm plank row, close grip push-ups (right hand on dumbbell), close grip push-ups (left hand on dumbbell), left arm plank row, left arm bent over row, left hand dumbbell thrust, left hand snatch, sprints. 30 seconds rest.
Cool down/stretch (1:18): all 4s chest stretch, forward fold, ragdoll up.
Overall Impressions: This was a pretty comprehensive strength workout. It covered all the bases and included plank variations and back extensions to cover the core. While there arenít as many isolation exercises for the arms, all the muscles in the arms get covered with the compound and explosive moves. As demonstrated by Andy Iíd rate this workout as a high intermediate/low advanced workout. It can be made easier by following the modifier who does a pretty good job showing options, or harder by using heavy weights and really pushing the explosive moves. The last round with the wave format was intense and fun!!!!! I really felt it by the end. My one criticism is the same one I've had with all the workouts and that is the lack of cool down/stretch. Overall, I really liked the workout quite a bit and give it an enthusiastic A rating.
Andy does a great job demoing the movements and instructing the workout. He seems at ease in front of the camera and has good camaraderie with the two background exercisers. His talk focuses on form, on pointing out modifications, offering encouragement and the occasional goofy and/or awkward saying (this made him endearing to me as I enjoy all things cheesy). I enjoyed him as a trainer.