30 Minutes to Fitness Muscle Up/Lift 2B Fit

Kelly Coffey-Meyer
Year Released: 2014

Categories: Abs/Core , Lower Body Strength , Step Aerobics , Upper Body Strength


30 MTF: Muscle Up/Lift 2B Fit is Kelly Coffey-Meyer’s version of a heavy weightlifting workout. As with all the 30 MTF DVDs there are two main workouts that clock in at around 30 minutes along with several different premixes. For more information about the setting, music, and background exercisers, please read my review for workout 1.

This is review for workout 2 (29:53) which targets the leg, biceps, & triceps.

Main Menu: Introduction, Workout 1, Workout 2, Bonus Abs, Premixes, Outtakes, Credits, Music On/Off.

There are 8 different premixes ranging in length from 19-67 minutes.

Equipment: either a weight bench or a full size club step with 3 risers under each side is needed. In addition, several sets of HEAVY dumbbells are needed. I believe Kelly was using 25s for some of the leg exercises. I had weights ranging from 20s to 10s for the workout. While not required, you may want to use weightlifting gloves. Have water and a towel nearby.

Warm Up: shoulder rolls, arm circles forward and back, squats, knee hug, reverse lunges, inner thigh stretch, jacks, jog in place, shuffle in place, huggers, standing twists.

Main Workout

2 exercises are paired together to create a superset. You do each exercise for either 8 or 16 reps and do 2 rounds before moving on to the next superset.

Exercises: sumo squat/glute bridge, alternating forward lunges/stiff legged dead lift, curtsy squat/frog squats, flip curl to pledge curl/skull crusher, seated side curls/overhead triceps extension, alternating hammer curls/triceps kickbacks.

Cool down/Stretch: arm circles, huggers, shoulder stretch, triceps stretch, shoulder drop, low back stretch, standing quad stretch, inner thigh stretch, neck stretch. This stretch was slightly longer than in workout 1 and felt more comprehensive.

Overall Impressions: I enjoy heavy lifting so this workout was a winner for me. The intensity of the workout can vary depending on the weights you choose. The supersetting of exercises and deliberate pace of each rep meant that I could go really heavy and get a lot of work in in a short amount of time. I liked the curl variations Kelly chose. It makes it more interesting than just doing standard biceps curls. This workout did a great job of targeting and fatiguing the targeted muscle groups.

Instructor Comments:
Kelly really shines as an instructor and weight lifting seems to be her strong point.

Sabine Reuter

04/08/2015