FitPrime Fast Cheetah

Tracie Long
Year Released: 2003

Categories: Circuit Training (cardio and weights)


Fast Cheetah is a predominantly cardio based workout which is different from most other cardio workouts on the market and is quite fun to do.

I'll talk about most of the exercises in this workout and review this based on safety and effectiveness.

WARM UP: There are some step ups onto the tall box, but Tracie does not extend her hip through the step ups (ie come all the way up) - this means that you miss out on warming up the glutes - an alternative is to do some step ups on a normal step. There are some squats and some "v sit overs" - Tracie's alignment isn't so great in this - she shows an anteriorly rotated (ie tipped forward) pelvis, and in this position she tends to fold forward at the chest a little instead of sitting into her heels (and glutes) - however in her new workouts her alignment is spot on.

CARDIO SEGMENTS: (a) toss - catch with the medicine ball - this is quite a lot of fun (I used a light 2lb ball). It's cued well and requires a lot of core strength/good balance - it helps to squeeze the glutes and visualise squeezing the hips together.
(b) "chug" and easy walks - Tracie's alignment is great -there is a muscular endurance element in this cardio - some may find it repetitive, but it is good for those who like simple choreography.
(c) cardio and anterior delt work - there is a balance challenge and nothing wrong with it - it is hard to focus on squatting correctly whilst performing anterior delt work.
(d) jumps with weights - exercise caution here or go weights free.
(e) cardio "free form" - meaning "no props!" - focuses on balance, jumping and there is a definite glute focus (though we are not told of this).
(f) handstands on the tall box - these are advanced and in my view unnecessary - avoid at all costs if you have wrist or shoulder issues, if you are carrying excess weight. The potential for injury outweighs the perceived benefits of the exercise.
(g) tall box climbs /hip extensions off tall box - again Tracie doesn't extend at the hips (ie come all the way up - note knees should not "lock out".) and the hip extensions are too uncontrolled - a good alternative is to practice these off a regular club step (and safer, too)

(h) kickboxing sequence - fun!
(i) delt sequence -acceptable
(j) basketball sequence lots of fun and good for the glutes!

STRENGTH WORK -
(a) hip bridge on tall step - OK, but watch your shoulders!
(b) bridge with med ball - OK, could be more controlled.
(c) reverse curl with glute stretch - some may not be flexible to do this well and anyone carrying excess poundage will find difficult (best just to do regular reverse curls)

Please note - no sign of an "oblique clam" anywhere!

To sum up - this is one of the better Fitprime releases - the cardio is simple and easy to follow. Most of the workout is safe. However if you are wanting to improve your cardiovascular capacity, you will eventually outgrow this workout. It would be a fun workout to do on a recovery day. There is not enough strength work in the workout to consider it as resistance/strength training. It is one of the better sequenced Fitprimes, in that most of the cardio is grouped together and there aren't too many wild changes happening. Choreographically challenged folks will like this workout, it may not interest those who like complex choreography in their workouts.
Grade B

Instructor Comments:
Tracie Long cues well in this workout and it is relatively easy to understand. Her alignment is not as good as it is in her TLP workouts though.

Liz N

02/02/2005