Crunch Time Review

Warm-Up

~ Side stretches
~ Rib cage reaches (Volume 1 anyone? )
~ Rib cage with knee flexion
~ Squats with twists and knee raises
~ Warrior pose
~ Downward-facing dog

Cardio

~ Side squats with weights
~ Squats with abductions and curls & overheads

Dip Sequence on weaker side

~ Balance dips with knee lifts and bicep curls, hyperextensions with rows
~ Releve’ (sp?) on the toes with the stick in slight lunge position – lift stick to the shoulders, then over the head – great balance move (remember this from HH!)

Cardio

~ Hips side to side with jump roping arms
~ Slow jumps
~ Hopskotch (Lots of FUN!!), march back
~ Step and Pull-in for flexibility (increase range of motion!)
** I did this whole routine on my new rebounder!

Dip Sequence on dominant side

Upper Body

~ Lunge out with the legs and lat row
~ French press balancing on one leg (great balance move!)
~ repeat on other side

Leg Press weaker side

~ Classic leg press
~ Leg press with single, then double bicep curls
~ Sinking down on one leg toward the tall box – lots of balance – lots of reps – umm….ouch!!

4 Limbed Cardio

~ Side Toe with biceps and triceps (where she says, “This is definitely better than a diet.”)
~ Side toe and kick with a delt
~ Rocking horse type move (hip lift rear, knee up) with biceps and triceps
~ Finishes with LOTS of side toe and delt raises

Leg Press on dominant side

Tall box Cardio

~ Chugs
~ Slow jumps off the tall box – very fun! (Susan says you can sub leg press – I went for it all the way!).
~ Slow climbs

Plie’ Sequence

~ Plies with overhead press, alternating lifting the heel on either leg, lots of variations (e.g., slower, faster, one arm, both arms, etc.).
~ Plies with upright row, same variations
~ Plies with bicep curls

Plank Sequence

~ Downward-facing dog
~ Into plank
~ Runner’s lunge type stretch
~ Back to plank
~ Into tricep push-up (tough!!!)
~ Plank into down-dog, repeat

Upper Body

~ Triceps – really cool move where you lean over, pull the knee in (sort of like a good morning) then do kickbacks. Lots of balance here! Several sets.

~~ Put on ankleweights.

Lower Body

~ Squats with the stick on shoulders and twist side to side
~ Squats with abductions
~ Calf raises with stick on the floor

~~ move to floor

Floorwork – chest, legs, abs

~ Pec Flies
~ Inner thigh work lying on the back – similar to Strong Bear
~ Pullovers
~ More inner thigh
~ Roll-ups into a teaser variation
~ Crunches with variations
~ Single leg stretch move (similar to pilates move) – like a pulley- but pulling the leg in one at a time
~ More roll-ups

Final Stretch with yoga
Wonderful!!!

Music: What we’ve come to expect from FP – only the best!

Set: Redesigned – different colors of paint, new artwork, pedestal statue – very nice and clean looking!

Editing: Picture is bright and pristine; editing is silky smooth.

Overall Impressions:
I loved it, of course! The first thing that comes to mind about this workout is: it’s straightforward. It gets the job done in a short amount of time with effective exercises.

This is a workout that I will do often; there is absolutely no dread factor. I loved every minute of it. I feel great now – nicely worked out!

Instructor Comments:
The "yellow girl" from FIRM Volume 1 fame has returned, and she is just as inspirational as ever.

FirmHeels/Jenn