The folks at Step N Motion were kind enough to express mail me a pre-release copy of Maximum Intensity Strength! Here are my first impressions:

Wow! Cathe has come up with a terrific, thorough strength workout that will challenge even the most dedicated FIRM believer. The sets are 8-16 reps, Cathe uses a 35 lb. barbell and dumbells ranging from 8-20 pounds. I used dumbells since I don't own a barbell--they worked fine, but I think this tape has made me decide to go get that barbell after all.

Each body part has its own section, which would be good if you ever want to tack on a section to another tape. Before each section, Cathe gives you an important form pointer for that section. Then, during the workout she gives more form pointers--lots of 'em. At one point she reminds you that it's OK if you can't keep up with the beat of the music, that form is more important. Step N Motion is finishing up a page of form pointers for their Web site with pictures--that should be helpful, too. After most exercises Cathe does a quick stretch for that body part--I like that. It's one thing I always appreciated in Tortoise/Tough Tape.

Here are the segments in order--segment lengths are approximate. With the beginning comments, I guess that makes about a 75 min. workout:

Step Warm up: 6 1/2 min.
Buttocks and legs: 19 min.
Chest: 8 1/2 min.
Back: 7 1/2 min.
Shoulders: 5 1/2 min.
Biceps: 5 1/2 min.
Triceps: 8 min.
Abs: 8 1/2 min.
Stretch: 3 min.

The warm up starts out similar to her step warm ups, then proceeds to slow back lunges and squats to get the blood flowin'.

The buttocks and legs section uses the barbell, mostly, though if you're familiar with FIRM tapes you will know how to do dumbell variations. You start with two long sets of squats, including what the FIRM would call "hover" squats. You proceed to 2 sets of static lunges on each leg--instead of lunging forward as in the FIRM, you keep your feet planted in lunge position and raise and lower yourself by pushing off with the heel. Then you move to 2 long sets of plie squats including "hover" plie squats (she doesn't call them that but I knew you'd know what I meant). The next move is a quarter deadlift, which you can do with wide legs or closed legs. This is much easier on the back than a full deadlift, but I really felt it in the hamstrings. After the deadlifts, you move to dips (she calls them back lunges), starting with a 3 count pulse dip set, then a set of 16 dips on each side. Then you step up onto your bench and do another set from there --short sets on each side, then alternating sides. If you remember, this is the higher intensity dip variation Summer had recommended on the FIRM trip.

On to the chest--this is a VERY thorough chest workout, which I love since that's a neglected muscle group in many of my favorite strength tapes. You start with a set of 16 push ups, then a set of barbell chest presses and a set of chest flyes--each with a few variations in the counting. Then you stretch a bit and do the superset again.

The back section starts with 2 sets of lat rows on each side (Cathe uses 20 pound dumbells). Then you move to barbell rows in front, leaning forward a bit--one set gripping the bar from on top, then a set gripping from underneath (this works the biceps a bit also). Then you move to reverse flyes sitting on the bench--2 sets again.

For shoulders, you get 2 sets of upright rows, then 2 sets of overhead presses, both with the barbell. You top off the set with lateral raises.

For biceps you do "barbell crazy 8's"--you start by doing bicep curls halfway up (to your waist) for 8 reps, then you curl all the way up and lower halfway down (to the waist) then back up to the top for 8 reps (ow!). Then you do full range bicep curls, up one count and glide down for 3. You move on to hammer curls and then alternating curls with a twist.

On to triceps! If you're using dumbells, you'll have to modify the first move a bit--lying French presses. The same exercise Cory Everson starts with for triceps in Get Hard Arms. Then you do close grip presses (like the last exercise in Cory's tricep series). Then comes the killer--my favorite--tricep dips with your hands on the step behind you. Cathe makes this even harder by having you cradle the barbell in your lap! 2 sets of those, THEN you move on to 2 sets of kickbacks on each side.

Are you ready for abs? I wasn't! I wimped out and couldn't even finish. My upper body was still quaking from the chest work, for one thing. This is traditional ab work, done with the feet on the bench, with lots of pulse/hold variations, raising and lowering halfway, that sort of thing. A few notes--she does the "pull up on the imaginary bar" move from Keli Roberts ab tape, and a crunch variation where you do these pec squeezes. You also get obliques and reverse crunches.

Finally you move on to the stretch segment.

Well! There are no leg presses, but I'm so thrilled to find another truly challenging and thorough strength tape with no aerobics. It'll be a great change of pace from the FIRM. Oh, and for the anti-whooping crowd, I counted only about 3 "whooo's"--I think they were during the lower body work. Otherwise this is a serious, no nonsense, butt-kickin' weight workout.

WWWendy

11/30/-0001