Prevention's 3-2-1 Circuit WorkoutChris Freytag
Year Released: 2005
Categories: Circuit Training (cardio and weights)
This workout is structured into 6 circuits each consisting of 3 minutes of cardio, 2 minutes of weight work, and 1 minute of abs. The entire workout is about 50 minutes.
The menu is as follows:
Bonus Tips, submenus: Accupressure or Moves for Better Sleep
Those body parts correspond to the circuits. You canít mix and match very well though; meaning, you couldnít do just cardio, just sculpting, or just abs unless you time-search with your DVD player. Most of the segments actually work upper and lower body, so you canít really separate them as easily as you would think.
The set is an open room with wood flooring, light colored background, and a couple of large plants in the corners. The exercisers wear dark colored bottoms and pink tops. One background exerciser always shows lower-impact or slightly easily modifications.
The music is familiar, typical CIA-ish stuff thatís been used in many other workouts. Itís mostly upbeat, sometimes techno- or dancy-ish, and appropriate for the workout.
The cardio segment of each circuit has a particular theme. The breakdown is as follows:
Circuit 1: Basic athletic hi/lo. You do heel digs, jacks, v-steps. The weight work includes lungs and plies with delt flies. For the ab work, you sit on the floor with your feet on the floor, knees bent up. You lean back, then sit up, eventually adding a twist to each side.
Circuit 2: Kickboxing. Chris teaches the moves slowly so you donít do much more than a few jabs, hooks, knee raises and kicks. Sculpting moves include pushups where you do a couple, walk your hands to one side, do a couple, walk back, etc. Chest press with dumbbells are next, and then bicycles and double leg stretches with arms extending back for abs.
Circuit 3: Play Ball. Shuffle and kick a soccer ball, shoot the (basketball) hoop, catch a baseball to the side, center, and on the ground; football fast feet. Sculpting moves include squats to which you add side leg lifts and overhead shoulder press with dumbbells. For abs you lie on the floor and do lower ab lifts with legs straight up in the air.
Circuit 4: Dancy. Side steps, mamos, plies, box steps. Sculpting moves include lunges with a pair of dumbbells in your hands. You raise the dumbbells over your head while youíre up, then bring both down to your side when you lunge down. Double arm lat rows, back extensions lying face-down on the floor, and planks follow.
Circuit 5: Drills. Feet in-in, out-out; jumprope; football run. All the sculpting is for armsóbicep curls, French press, tricep dips. For abs you sit with your legs straight out and then twist to the side, alternating sides.
Circuit 6: Yoga. A few Sun Salutations, then straight arm raises with dumbbells, moving the dumbbells to the sides. Rotator cuff work similar to Slim Series. Boat pose for abs.
The cooldown includes some basic stretches.
The acupressure and sleep moves segments are done by one of the background exercisers who shows acupressure for headaches, menstrual cramps, and to energize yourself. The sleep moves are some simple, gentle stretches. Each segment is about 2 minutes long.
People have called this ďbootcamp liteĒ comparing it to Catheís bootcamp. With Catheís, I often feel a little shortchanged on weight work; it seems to get easier as it goes along. Preventionís workout is consistent, but not intense.
To be honest, after the third circuit, I just fast-forwarded and took notes on the rest. This one was that made me feel like I wasnít getting quite enough of anything. I think for some, this would be a nice workout that hits it all in about an hour. Itís also a good step up for a beginner or intermediate because it allows some room for making the workout more or less intense.
Iím also not a fan of doing cardio and then lying down. I feel like my heart rate sometimes hasnít gone down enough, or I hesitate to raise it at all because I know Iíll be lying down soon.
So, this oneís going on my trade list. Itís a well-produced workout that could really be great for someone, just not for me.
Chris is MUSCULAR! I love her arms. She is friendly and encouraging. She cues pretty well, though the moves in this workout are simple enough that you could probably catch on easily even if she didnít.