CIA 2K07: RAW plus Fusion

Helen Vanderburg
Year Released: 2000

Categories: Circuit Training (cardio and weights) , Step Aerobics


If you're bored with traditional workouts, if you're in rut, if you want to see some new exercises and you haven't tried this tape yet, get it out and do it. This is the most unique interval workout I've ever done, and great for the person who finds herself counting during traditional interval tapes, "How many more?"

Helen starts out with four or five (see I lost count!) traditional intervals, one minute moderate intensity, followed by one minute high intensity, then one-minute rest. Then she moves into a body conditioning segment using compound exercises with hand weights and the step. Some of these also require balance, and your heart rate will remain elevated the entire time. After this, there are some really fun pyramid boot camp intervals that I wish had lasted longer. Next is a kickbox cardio combat section; I don't care for kickboxing, but I can live with it because it's short. That's the beauty of this tape; nothing lasts too long so you can't get bored. Finally, there is strength conditioning using tubing and a body bar. I used a barbell and went heavy, and did use tubing because I had some lying around. You could modify with hand weights.

After a short stretch, Helen moves into a 23-minute fusion stretch segment. I have never done yoga, but was able to get through this fairly capably and found it to be really enjoyable. I don't always have the extra time for something like this, but it's the kind of thing I wish I could do every morning when I wake up (some day...). It would really start the day out right.

All in all, I found that the 90 minutes just flew by because Helen is constantly changing activities. The changes also help the simple choreography from getting monotonous. I'm a choreo queen but found that the constant change was able to give this tape a fun factor; make no mistake though, you will be working hard throughout.

There aren't too many tapes out there that offer up something this different and I can't recommend it enough.

Donna K.

12/09/2001