FitPrime From The Ground Up

Heidi Tanner
Year Released: 2003

Categories: Circuit Training (cardio and weights)


My initial impressions of Fitprime
from other VFers) as a mish mash My initial impressions of Fitprime of different exercise styles proved on viewing to be fairly accurate. FTGU is essentially a circuit style workout, primarily focusing on weight training with a little cardio thrown in. I will provide a breakdown and a more detailed commentary about my impressions at the end.

WARM UP: Heidi Tanner (HT) performs a fairly standard aerobic style "add on" warm up and cues it well - very easy to follow. She includes curtsey dips which can be problematic for those with knee injuries or instability so beware!

WEIGHTS: some lunges and clean and press style combinations. Heidi starts off with lunges on her weaker side but does not keep her hips squared and has a tendency to lean her upper torso forward which disengages the core, especially the gluteals. It is better to initiate lunges by squaring the hips and drawing up the pelvic floor and gently tightening the "seatbelt" across the hips. The clean and press is not a true version, rather it is bicep curls and a shoulder press, quite nicely done.

CARDIO - a shuffle and kick sequence which is cued well. Heidi's technique is adequate but could be better in the side kicks (it would help if she explained correct foot placement and that the kick originates from out of the hip area etc etc). I wouldn't do the circle kick with shoes on - HT did this well, but to do it properly is highly advanced, be careful.

WEIGHTS: Squats with hyperextensions - HT tips forward and squats with an anterior tilt in her hips rather than neutral (this means her hips are tipping forward too much, causing an exaggerated sway in the back). The leg hyperextension only accentuates the incorrect pelvic position. If done in a neutral position(that is pelvis neither tipping forward or back, drawing up the pelvic floor helps), this targets the glutes more.

Dead rows with upright rows - OK, but needs to watch for shoulder impingement on upright rows. Also "drag dips" -again the pelvis is in anterior rotation and puts the focus on the quads rather than the glutes. This may bother those with knee issues. Then a plie with bicep curls and a balance move - I think there is too much going on to execute this well.

CARDIO - Jab- cross sequence with aerobics - well done!

WEIGHTS - tall box sequence - again Heidi's torso is tilted forward placing emphasis on the quads. DRAG DIP - stays in a crouched position - hard isometric leg contraction. Tricep sequence plus hover squats - uses momentum to come up off the box and pelvis is not in neutral. The overhead tricep extension and calf raise is a good double duty exercise.

CARDIO - includes some plyo jumps - again this is taught really well.

WEIGHTS- Push up with tall box - avoid at all costs as you are hyperextending (bending past its natural limits) the shoulder joint - an alternative is to use a step without risers. There is also a shoulder raise with tall box sequence - this is really quite funky and well done - you'll be working so hard on the steps, you will forget your shoulders are screaming.

LAT ROW - does a lot of pulsing moves, which means not working enough through full range of motion.

AB/ANKLE WEIGHT work - ankle weights are totally unnecessary. I was highly disappointed with the ab work. It is "pilates on acid" which has gone awfully wrong. HT does not articulate her spine, emphasise breathing or alignment and the movements are too fast to do anything with. There is a movement touted to work the transversus abdominus which is in fact an inner thigh ab/adduction with matching pec fly.

The cooldown is peppered with yoga words such as "downward dog" but I could see no evidence of these whatsoever and I'm a very inexperienced yogini (though I do know some of the basic poses).

It's hard to know how to classify this workout. It does work all of the major muscle groups, but sometimes too much is trying to be achieved in the one move and it doesn't work and thus loses its' effectiveness.

The cardio segments are terrific - they were well cued and really effective.

This workout has a blend of basic, intermediate and advanced moves in it. It will help improve muscular endurance and balance, but is unlikely to generate much change in body shape. This workout would be best used in a recovery week or if you were focusing on endurance rather than strength (there are a lot of reps). It's not for someone starting out with weights as there is little instruction - I would recommend Charlene Prickett instead.

Overall grade D for the ab section
C+ for the weights and A for the cardio.

Instructor Comments:
Heidi came across as a very likeable instructor. She could have given a lot more form pointers in this workout. Her posture in some of the movements (but not all) was questionable. Her cueing in the cardio segments was excellent and easy to understand and follow.

Liz N

01/18/2005