Today I did this tape for the second time. First time was about a month ago, and I had to psyche myself up to do it
because this time, I knew what I was in for. Yes, it is extremely challenging, yes, it is intense, but guess what? It's fun, too!

Mindy has 2 background exercisers with her, both of which she interacts with throughout the workout, which makes it more
fun. Important to know: This workout gets very intense very quickly immediately following the warm-up (at least it does for me!!!) so next time, I plan to warm up thoroughly with 15-20 mins of light cardio beforehand, just to get ready for it, because it'll slam you if you're not prepared. this will also give me a little extra cardio, as this workout's first section (about 25-30 mins) is cardiovascular.

You start off with an aerobic warm-up with the ball. Side steps and lateral ball raises and drops, etc. It's quite a bit of fun, and a great way to start out this workout. The warm up is pretty short, 3 -4 minutes. You move into a sequence (here we go...) with star-type lunges with side steps, then you do these plyo jumps back with a sumo-squat-style walk back up - all of this is done holding the ball. These are very challenging. This move gets me anaerobic. There are more moves here I am missing, I'm sure, and they are all similar in intensity. This aerobic/functional strength part lasts about 20 minutes. Next you grab the body bar for simultaneous upper body/balance work. A nice break after those plyo jump/squat walks! You do work for the back, shoulders, biceps, with some recovery squats here and there. I went lighter with my weight here, because you hold the bar for awhile, and you'll feel it, even with a light bar. Then you start the plate work-paper plate, that is. you do lateral, back and circular slides with one foot/leg at a time, foot on the paper plate so your foot slides easily, while your weight is supported by the stationery leg. Tricky, because you might not feel it at first but this exercise sneaks up on you and the intensity grows very quickly. I'm going to have to work up to getting through this without a break. (Heck, I'm going to have to work up to doing just about *every* section without a break!!!) After this section, it's time to go to the floor for more upper body and core work. You use 2 paper plates (I used 2 pieces of heavy-grade paper and this worked fine). You do a sequence of paper plate hand slides (the movement is like using the ab-roller) and sets of push-ups while sliding your hands together at the top of the movement (I have to work up to this). There are also sets of push-ups with one hand on the ball ( I modified this too), and sets where you hold in one position and then do a set of plank with one hand on t he ball while lifting one leg and then moving your leg to the side, then back, then down. One set for each leg. Also, some sets of plank, hands on the ball.
Then you do more core work, but ab-focused. Some very functional moves with the ball in pilates' boat pose. Crunches with the ball.
Sit-ups holding the ball. supine chest press (you throw the ball and catch it). More exercises, too, can't remember all of them.
End with a very active yoga set, down dog into up dog into low push up (notr exactly relaxing!!!) into plank, about 4 times.

Where I come from: I consider myself intermediate/advanced. (Cardio-intermediate. Weight work-int/advanced.) Here are my impressions.
This is a pretty advanced workout - it is challenging and intense, yet I think it has a high fun-factor, which makes it easier to pop the tape in. Some of the moves can be modified (one of the exercisers shows easier modifications) and would be very good for a person to who wants to make gains in balance, endurance and functional fitness. This is not a muscular-strength-type workout. It is very challenging to the muscles you might not normally use, though, so you won't be lacking in feeling well-exercised when you are through. It features some innovative moves that you may have never done before, so they might feel strange at first. This workout has a 'sports drills' feel (or maybe that is just Mindy's personality) but it doesn't actually include any real 'drill'-type segments (as in Energy Action Circuit). It feels more organic than sports drills, but you are moving from one thing to the next quickly as in sports drills (or my experience of them, which isn't much!). At first, some of the moves had me staring at the TV, bewildered. But once I tried the moves, I realized that I could do them, or work up to them. They weren't so far-fetched. I love that about this workout. She shows you that things are possible that maybe you didn't think you could do! Mindy is funny, engaging and challenging yet supportive in this workout. She does encourage you to modify if the moves are too difficult at first. The background folks are funny as well, and the rapport is very good between them all. Personally, I like this workout because I find it very innovative, I like the mix of balance and muscular endurance training, and I love how the ball helps you move muscles that might be a little rusty. The core work is very innovative as well, and there is much for me to grow with in this workout. All in all, a real (challenging and fun) keeper.

DVDiots: I don't know how CIA has it chaptered on DVD, but this would be perfect on DVD if well-chaptered. The segments would be very easy to break up. I hope next year when Mindy puts out DVD's, she releases this, Interval Express and Med Ball Training on one DVD, all chaptered! Now that would be *incredible*!!!!

Instructor Comments:
I enjoy Mindy's style. She is very funny, full of energy, and challenges you to do your best.

Kathy Weller