This one is for core cardio and ive done this tape twice and watched it last night to write my notes.

For anyone doubting the toughness, speak now and forever hold your peace !!!!! youve heard of the (excuse my french) f-word.....i have a new one....the P- WORD !!!!!!!

Thats plyo, but say it around me and I'll break out in a sweat ! im now suffering from p.t.p.s.which stands for post traumatic plyo syndrome. theyve got plyos everywhere !!!!! Lisa (fitbabe) should get a medal for doing this !!!!

I again concentrated on her and Sue Mi Ppowell as well as the instructors for perfect form !!!! This tape is a cardio killer, no one will be disapointed.

Start with a warm-up (long) with the ball. they have this great tricep stretch with the ball that I love this sequence is fast and fun.

Next is abs....i call them global abs ,reaching from one side to the other. slow and controlled. then theres a 4 count move where you lift the lower , then upper ,then upper to intensify. A spinal erector lift and a new move where you extend both arms over your head and lift, I love this one. It's led by Dale.

Next is a quick tall -box step with l-steps and knee lifts

Then on to a shallow lunge with the ball, triple step running in place with calf pumps, squats and a dancey pivot step lead by carissa whose legs go on forever. these move (s) are the kind that I will be working on to master ,but thats what I like, I would be bored if I "got" everything right away.

Next is dale and the start of the plyos............(jaws music in the background, please) this is a fun and TOUGH sequence of moves that we keep adding on to. you have a shuffle with heel lift, plyos , adding on the ski move which is a sideways bunny hop adding on a v-step with hop, (eves legs are burnin a little) add on v-step with turn, double jacks, a leg kick, and a knee lift all of which have arm movements too......... this is a long and killer set of moves !!!

Next is the short box step with side kicks and punch (this is another set for me to master) you add on a mambo step, then a glute and arm lift this is alos lots of fun and lead by dale.

No breaks, no stretching (which I would of liked) all cardio thru and thru

Carissa leads the next set with the short box with weights.you do a v-step around the box, alternating up-right rows while v-stepping. add on a calf pump, ham -string curls and delts, then a "prep-step" which is a calf pump with a slight romboid pinch, then add on a lunge /glute lift with a bicep curl.

Think your getting near the end of the tape, THINK AGAIN !!!!

We continue with tamela the smiling firmanator !!! with a short box step we do an over the top move with a squat on the side add on a lunge and punch this is fast and tough (youll be seeing more and more of that word) this then changes to a quick up and over, with 1 squat with the lunge and punch.

(I have now called 911 and have them on stand-by) now we do high impact, (I thought wed done it already.......ha ha) running, with wide (legs apart) calf pumps, which is a real burner. legs in and out like a little jack with a hammer curl v-step with jazz hands and hop add on front kicks, a double kick add on knee lifts, double knee lifts with biceps and finish with the pony (a dance from the sixties for all you youngins reading this) I call this set the "this is fun" set, because that's what tamela tells me I'm having !!!!

Carissa leads next -- squats with weights, a variety of squats with over head lifts, squat pulses and a long set of continuous side to side squats staying in squat postition. This set has some music that has a man talking in the background, I kept thinking I had an intruder !!!!

Now we have the "I WANNA LIVE " set ....(ya know, the old susan hayward movie). Dale leads us thru plyos, plyos, and more plyos.......and just when you think no more p......theres more !!!!! theres also step touches to the side, a pivot move and a tri-star. then theres more plyos disguised as squats and a bunny hop.

I'm now in "cardio arrest " !!!!!! I have taken a break here, mainly because this is a killer, and I do have a cold and I'm not 100%.

On to a 4 -limb set tamela leads us thru delts with moving legs i used the suggested 5 lbs and this set shows that light weights are very effective. we alternate with anterior delts, legs moving then plyos, (not a typo!!!!) with hops, plyos with turns and finish.

At this point ive decided to change my name to gomer plyo.......

Now to my favorite set and favorite music we run with a bicep curl, add on a double run, great for the ham-strings a pivot turn a power jump (aka plyo) and a hip swish this is fast and fun

Next is a short step lunge with weights, an up-right row.... then a lunge with glute lift and bicep curl then a ham-string stretch.

Then were on to ball aerobics a dancey step with back cross overs, hops, and plyos !!!!!! add on over head lifts with leg lifts and squats dale leads this set, the ball is great to work with and even dale is a little winded....me ? I want my mommy !!!!!

Next is 4 -limb, a wide march with bicep curl (using weights), a triple step and power jumps

Finally we have the cool-down to swan lake...now, I'm waiting for barbra streisand to waltz on the set in a chicken suit ala funny girl...I do love the music, they just happened to use the same parts as in that movie ! we do a slow and much deserved stretch, I wish it was a little longer though.

This is cardio to end all cardio...a great tape, and I enjoyed doing it.

I liked it much better the 2nd time after I had picked up more of the moves. I cant wait for the everybody to get these

eve