NEW YOU COMING WITH KELLY COFFEY-MEYER

Warm-up

Basic steps with some light stretching

Back:
Rows with one 15# dumbell, one foot on 8" step
Back pulls (standing upright) with rotates, first to right then left, with palms up. 8# dumbells.
Back raises, bent over, one count back and three counts forward. 8# dumbells.
Legs:
No weights, lunges to back then side off 8" step, first right leg then left.
Repeat with back then legs, only with less reps. Lunges to rear, no sides

Biceps, w/8# dumbells:
Hammer curls, side and front.
Lower biceps curls w/crosses to front, bringing the pinkie up to the shoulder.
Upper biceps curls w/down punches (not too fast).
Legs:
No weights; curtsy lunges, side to side, adding in a side knee lift (oblique work) in between two lunges to each side.
Side steps w/back lunges
Repeat with biceps then legs, again reducing reps...or sets as she refers to them:)

Shoulders w/5# dumbells:
Circle side lateral lifts.
Uprights alternating with shrugs.
Butterflies (weights in front with elbows straight out and lifting) alternating with militaries.
Legs:
No weights; standing side leg lifts, to side, at an angle back, and straight back to knee up to back lunge.
Repeat with shoulders and legs.

Triceps w/5# dumbells:
Overhead extensions and then with dumbells behind head, rotating elbows in and out.
Dips off step with hands on dumbells (more range in movement?)
Then you stand up and straddle the step, with the left leg towards the tv, toes out:
Legs w/ 5# dumbells:
Plie squats, holding one dumbell in front and the other to rear.
Repeat triceps then legs, this time with right leg towards the tv.
More legs:
Leaning over the step, braced on weights on top of the step, legs together, squat first with body weight on toes then on heels.

Chest, lying on step, w/8# dumbells:
Pullovers
Wide grip bench presses.
Flyes.
Triceps presses or as she calls them close grip presses.
Abs:
Gripping the step by your hips, raise and lower legs.
Move hands to besides your ears, more lower ab work with leg raises.
Crunches
Repeat chest work.
Pelvic lifts, w/8# dumbells on hips.

Abs on mat:
Crunches with elbows in and then out.
Roll ups and downs.
Tucks, then with rotations. Debbie Siebers does these in one of her SS workouts.
Oblique twists while sitting back at about a 45 degree angle.
Legs:
Outer leg lifts, no weights.

Cooldown and stretches.
Basic stretches. Very brief.

Music is good...nothing fancy, but keeps you going. Doesn't drive you nuts...
Same clean, barn setting as Amy's new workouts.

Kelly is very intense in this one, encouraging but no-nonsense. She doesn't allow much rests in between exercises!

Instructor Comments:
Kelly is very business-like in this one, but encouraging. She tells us she knows "you're hurting" and her manner shows she's working hard herself. Her intensity is, well, a little scary, but that didn't bother me. Something about her demeanor I really like...sort of like Karen Voight.

Lydia Jasper