CIA 2K02: Slammin Sports Cardio

Mindy Mylrea
Year Released: 2000

Categories: Step Aerobics


I previewed this tape yesterday and was really psyched up to try it. So, today I did the routine all the way through and this is one of the best “fun-blast” workouts I’ve done. I’m an intermediate/advanced exerciser and this was a tough tape that I can certainly grow with.

The cardio section uses a step, but don’t be fooled, this isn’t a stepping tape. The step is used as a tool to move around, to gage your lateral moves, and to increase intensity by allowing vertical movement.

A brief breakdown of the tape: The warm-up, which has some hi-impact moves woven in, blends right into the cardio section. The first cardio section is intensity drills done on the floor doing quick lateral footwork. You start slowly then pick up the speed as fast as you can go for like 30 seconds at a time.

Then comes a section of cardio on the step incorporating kickboxing moves. This section has really nice choreography to it. You get to incorporate front, side and back kicks as well as some basic jabs and crosses. You transition from one side of the step to the other doing quick side to side lunges with punches in-between.

The next section is football moves. You do a series of wide runs behind and then straddling the bench. You also do a number of other lateral quick moves behind the bench. Then you add another section where you do a basic step and down then a series of quick switches up and down. I don’t know what the technical term for this is but you look like you jogging with your knees high but tapping the step with foot.

After this another intensity drill takes place. The step top is taken off and placed about a foot in front of the risers. The next series of moves you again do slowly then as fast as you can. You do a series of figure 8 runs around the two risers. Another drill has you jump over the risers and run backwards to the beginning and start again. There are a number of other moves but this is just to give you an idea.

The next section of cardio has the step facing the camera vertically and you do a series of over the top moves. These are very similar to the bootcamp moves I’ve seen, doing lateral hops across the top and then quick hop squats from side to side. There is also a section of squat jumps that are derived from basketball training.

Then after this there is a toning section. Every major muscle group is hit. Legs are covered with a variety of squats that use some hoping moves and the step to intensify them. There are high and low rows done with tubing while sitting on the step. You pre-fatigue your chest doing bench presses and chest flies with weights. Then there are a series of push-ups, which are really hard to do. I think there are 4 different types you do in a row. One where you lower your body and shift yourself forward and then push up, lower your body and then slide back and push up is really hard. Shoulder work is done with weights doing military presses then bent arm lateral raises then longer arm lateral raises. Ab work is done on the bench or using the resistaball. Then some lower back work is done lying on the bench or using the “ball.” After all the conditioning there is a nice stretch at the end.

One of the things I like the most about this is the amount of variety that the Mindy has come up with both in the sections as well as having variety of intensity shown by her back-up exercisers. It really is one of the best cardio workouts that I have done in a long while that is so varied but not so difficult to do so that you can’t just dive on it. I really can’t think of any drawbacks to this tape at all, and that to me is amazing. I liked her Jump and Jab video a lot, but not the quality of the production. Here her routine is even more polished and the production quality is thousands of times better. A GREAT VIDEO.

There I’ve said. Thank you.

Instructor Comments:
Mindy Mylrea is one of those instructors whose enthusiasm really shines through during the whole workout. She has a great sense of humor. Her form and ability to point out modifications throughout the workout are right on the mark. Her casual demeanor both encourages you to keep going as well as making the workout suit you. I just found out she was picked for 1999 IDEA instructor of the year. If you want to know more about her, her website is www.jumpincfitness.com

Lisa Kucharski

02/19/2000