Do you like Interval Training???
Do you mind doing some High Impact??
Do you want your Heartrate to soar from the beginning???
Do you like Intensity????
Do you like Intense Moves by Gin Miller????(OK, you don't have the 3 levels to choose from, BUT... It has the Intervals where your heartrate soars!)
if so... then you will looooovee this tape!!!

Total Length: At 57.2 min. of total cardio incl. warmup (if you want to call it a warm up..) 24 min of Upper Body work and a 6 min. Stretch.

The Cast: The four people doing this tape are all Aerobic Instructors, and health professionals..

Equipment: Requires a long step with risers!! I recommend you do NOT use more than one riser if you are doing this tape for the first time!!! you WILL get intensity!!

The Students: 3 very fit and complementary... during the warmup the students have t-shirts on, which they take off after 17min.

The Set: wood floor, the background has nice colors and paintings all around.. very soothing pastels.. (pretty background, one of their nicest !!! IMO!)

Fitness level: Anyone can do this tape... of course if you are a beginner you may want to take it easy in the beginning and possibly use NO risers...
Intermediate and Advanced will be challenged!!

Warmup??? yes, but the warmup is so energetic you wouldn't think that's what it is!!! and there is NO stretch in between the warm up and the Intensity segments... not that you'll care since it will all feel rather Intense!

The Music: very appropriate, very good!! (IMO) made me want to dance to it...
disclaimer: I love techno and its variations!!

Presentation: This tape is not boring in the least, it keeps you motivated, time flies!!!

The cueing: is very good!!! she shows you new moves before you do them..

The Intervals: She has you do the moves then she has you speed up, and tells you to go as fast as you can, "don't worry about the beat" although it is possible to do them more slowly this tape draws you in... and makes you want to move faster and faster... its funny because at times each person is going at different speeds..
Even the rest segments are a run in place!!!

Warm up: 17 min. (although the video cover says 10 min. and it feels more like a workout and not a warmup!)

Begins with a few repetitions of V-steps, jump up, corner knees, then scissors on floor, gives you option to walk it. Step tap, jump rope 4 then leg extension w/ turn...

all easy moves. combines moves,
at 6min. L-step w/ knee lift. repeaters.
switch feet on and off box with hop move.
at 12 min. begins Lunge back off the step, then squat with one leg on and one leg off,
then lifts same leg forward, side, and back..
then goes onto then goes onto squats, then squat one leg on box, then both legs on box, then other side then double time!!
14min. lunge sequence other leg
finishes with double toe taps...

Intensity Interval Training 1: Cardio Phase begins..7 min.

double toe lifts
1. alternate with double knee lifts.
quick run in place.
2. then hops to one side then other.
pick up speed!!... you are NOT working out to music!
you are going as fast as you can !! to this whole phase.
3. ski one foot behind other, alternate..(long leaps!!)
shuffle to one side then shuffle to other..
pick up speed!!
4. double hops, scoot accross, then double hops forward and back..
pick up speed!! (as fast as possible!)
5. Run forward then straddle along step back..
pick up speed !! (as fast as possible!)
6. Run forward then straddle hop 3 times back..
pick up speed !! (as fast as possible!)

Section 2: Kickbox - 11 min.
1. squats then kick side with one foot on box.
2. step up to box other foot knee then kick forward then kick back (this move takes balance!!)
back to 1st move..
then other side
alternate moves 1 and 2.
3. straddle box and punches
4. Lunge hops alternate on box w/ punches...

this is more fun than it sounds !!!! she is a very motivating instructor and the music is perfect!!

do moves 1,2, and 4 then boxer shuffles
then alternate kicks forward and back...(like dancing to music!)

Section 3: Football - 10 min.

1. 4 straddles step then side to side...
then pick up speed !! (think of running through tires!)
skip all around step!!
2. then one basic and two fast runs onto step
3. then up v-step on step then down
faster and faster !!
then fast between 2 and 3
as a rest she runs in place!!!
4. jump squats, legs open and close ...
toe lifts..
then does 1 thru 4

Intense Agility # 2 : 4 min.

places risers on floor and long step parallel to them.

1. she runs in figure 8 around risers and step.
as fast as possible...
2. she leaps over risers and runs back..
as fast as possible...
3. double foot hop over each riser then run back.. (whew!!!!)
each person is going as fast as possible so each person is going at a different speed!!!
4. double foot hop on step then double foot hop to one side then double foot hop to other side !!!

Intensity Intervals: 10 min.

Step is horizontal to TV..
1. straddle step, then knee ups wide..
heart rate soars up again!!
then ham lifts
2. She stands on one side of step and goes to other side of step.
as fast as possible!!
Toe taps.
3. squat jumps with one foot on step, alternate! approx 30 times. (tough!! tough!!)
walk in place...
#3 - 30 times again !!
back to over the top jump, then ponies from one side to other of step..
one girl hops with both feet from one side to other side of step !!!???
4. straddle tap foot on step alternate then faster..
to the beat..
ham lifts.

Sports Strength Training: 24min of Upper Body work..

Different students use a variety of tools in this section, at times the Dynaband, the Body bar, the large ball for pushups and abs, or the step or hand weights

Bent rows (she uses Dynaband)
Bench press
pushups... a lot!!!
4 x this combo: 2x militaries then 2x bent arm delts then 2x long lever or straight arm side delts.
biceps
Triceps
Abs

6 min final stretch.. (thorough!!)

Total Rating: On a 1 to 10 rating with 10 being best (for its type of video!!) I give this one a 10!!!

I can't even discount her 1 or 2 "booms", since I only heard them after listening to the tape the fourth time around... not distracting enough!! The tape had me so mesmerized I couldn't see any drawbacks!!! I was planning to do 30 min of it and ended up doing all 90 minutes or so..

Lucy

Instructor Comments:
Mindy Milrea is genuinely likeable and energetic, making the moves not only look easy but putting her own style into them. Makes a tough workout look like a cinch... don't be fooled!!!

Sunshine