CIA 2101: Extreme Intervals and Pump Party

Mindy Mylrea
Year Released: 2001

Categories: Step Aerobics , Total Body Workouts


If you like Interval Training, this is an outstanding tape!!!

Fitness Level: The Intervals are 1 minute long and sometimes 30 or 40 seconds.... which makes this tape accessible to all Fitness Levels. Beginners will not have any problems following, Intermediate and Advanced will be challenged!

Set: pastel colors, yellow, green, and blue ... very soothing to look at.

The Team: Mindy Milrea, Joe and Tracy... It is funny to watch because every so often Joe looks over at Tracy, smiling, They high five each other after a couple of tough parts. He seems to like her??!!


Presentation: This workout flyes by. You are so busy having fun that you don't realize you're working hard. You don't even think about the clock.

Music: is Terrific!!! I loved it... I also like that it is loud enough that you can hear it well. Good tempo!

Effectiveness: Does the tape live up to its promises? you bet!!! If you like Interval training this tape will give you a terrific workout!! and the weight lifting segment is very well prepared...- You are not bored!

Equipment needed: a long step for the cardio is the best, For the weight Training- a bar and handweights but I used my barbell and handweights.. so you can adapt.

Workout Length: Warm up - 4min. ; Step Aerobics - 29 minutes , Floor Aerobics - 23 min. Weight work (Pump Party) - 44min. including Abs and final stretch.

The Breakdown:
Disclaimer: All the times are not exact er to the second ... these are approximations:

Warmup: 4 min. (approx) w/ Step.
marches, step touches, V steps, mambo, jump rope, pivot, ham, knees up, toe lifts then heel lifts..
(no beginning stretches so if you like those you would have to add them in yourself)

Step Aerobics: begins with step touches on and off the box, (Rocky music!!) A-steps, then jump, jump down and jump on floor. then a straddle with leg back combo this becomes high hops.
she goes faster and faster.
-Interval: at 2.30min for one min .

She says: This is not a workout you do every day, only 2 or 3 times a week!

-Interval: at 4.15 min. for one minute.
recovery: continue same moves as previous.
At 6.30min. new move: feet side to side (football move) tne reach down and touch step then a straddle combo.
-Interval: at 7.15min 1 minute speed up previous move.
repeat previous combos.
-Interval: at 9min for 45 seconds only. speed up again.
marches
at 10 min - 13min: Hop combo: 2 hops each foot then V step then jump onto box with both feet at same time.
Then widens and heightens the Hops so you are hopping around the step, leg jacks only, pony, .then pony each foot on either side of the box.
at 13min:tap foot, mambo, L step, accross step 4x, squat jumps.
-Interval: at 14min. for 2 min. high intensity.
at 16min - turn step to vertical position
scoop down, up down and 3 lunges scoot accross combo.
-Interval: at 17.40 for 1 minute . big moves and leg behind then knee up,
march
next combo: T-step, then walk back with each foot on either side of step.
later same move but hop back then hop on top.
-Interval: at 19.40 for 1 minute squat hops on and off the box
march
-Interval: at 21.20 for 40 seconds of squat hops.
next combo: over the top diagonal then over the top and squat.
-Interval: at 23.10 for 30 seconds (Music - disco version of another one bites the dust)
-Interval: at 24.35 for 30 seconds
two stomps on box then walk 4 off box.
-Interval: at 27.25 for 30 seconds - bigger moves and faster..

Hi-lo Aerobics: 23min
Her energy zooms up if thats possible!!!
Begin walk forward and back w/ knee at end...
Pony..... V steps.......Now Run
cross one foot behind other..
-Interval: at 1.20 min for 1 minute . Large moves..
ski hops forward and back.
-Interval: at 3 min for 1 minute
combo: 2 side steps, jumprope, heel digs
-Interval: at 5.40 min big moves
shuffle with 2 jumps - big moves.
-Interval: at 6.45 min for 45 seconds
combo: at 8 min walk from side to side and 2 lunges ,,, then add 4 lunges
-Interval: at 9.10 for 30 seconds
-Interval: at 10.20 for 1 minute
combo: 8 scoots and step backs 4 ski then squat, 4 jump cross feet then squat, 4 knees up then squat, 4 heel dig then squat.
-Interval: at 13.40 for 1 minute. big moves.
combo: run forward then jump up as if to shoot a basket (basketball)
combo: run forward an jump up like a cheerleader.
-Interval: at 15.40 for 30 sec. (football like) run in place fast.
-Interval: at 16.35 for 30 sec.
combo: 2 punches and 4 jumprope
-Interval: at 17.45 for 30 sec
skate side to side
-Interval: at 18.50 for 30 sec.
Leap side to side
-Interval: at 19.45 for 30 sec.
at 20 min cool down and stretch. she tells you you can use this cooldown as a warmup for the weight section.
Big moves all low impact: double toe taps, stretches accross body w/ arms , ham, triceps back

Pump Party: 44min (Weight section) You can use a Body Bar or weights.
Warm up - 1.30 min.
combo: 8 squats then 8 squat w/ knee ups, then 2 steps walking squats..
repeat combo
10x balance & extension: knee forward, side then leg back
one arm rows
8 front and back lunge combo.
dip leg,. extend forward. 4x then same move with militaries. then another lunge combo.
repeat other leg all lunge combos.
then extend leg forward and back using bar for balance
16 bicep curls then 12x bicep curl plus lift arms above head.
22x French presses , then 28x side lunges
side delts then 16 frontal lifts, then 20 militaries, then bent over rows 36x
then one legged squats while extending other leg , then 3 sets of pushups.
bench press, then pec flyes then ABS for 2.30 min then triceps off box .. then Final Stretches..

Total Rating: Out of a possible 10... I give it a 10 !!

I like this tape better than Cathe's IMAX (SHSHSHSHSH!!!) It is more attainable and makes your heartrate soar!!! It is definitely a challenge !!!

Lucy

Instructor Comments:
The instructor: Mindy Milrea is cute, vivacious and talented... She not only does the workout, and also not only does it seem effortless to her, but she seems to bounce off her feet with ease... If I didn't know better I would think she's on a trampoline!!! She is an outstanding instructor - one of the BEST!! (IMO)
She also says all kinds of funny things, (unusual) but Joe reacts with smiles and laughs...
Her cueing is very good most of the time and at times excellent!!! Only during one or two parts of the step portion did I have to really listen to know what to do next. but most of the time she shows the move and then you do it after.

Sunshine

07/08/2003