Gilad Janklowicz
Interval Training
DVD version

Total run time 57:11

- Setting: beautiful beach without anyone swimming in the background (I believe its on the west shore of Oahu at ¡§Yokohama¡¨ beach) with 4-5 foot waves crashing on rocks in the background.
- Level: solid intermediate; can intensify by using weighted gloves, doing push-up on toes, using heavier weights
- Music: usual upbeat music that Gilad used (drum beats, bass, synthesizers, no vocals)
- equipment needed: weights ¡V they use one set (maybe around 10#); I used 5 and 8#
- style: high rep, low weights; difficult to switch weights without losing reps
- cueing: occasionally mirror cues. Workout is easy to follow, though. The men count out loud, military style, but it isn't annoying

intro 0-2:15
[rambo 2:07-2:15]


Number in parenthesis are the approximate length of the segment; numbers written in time format represent start of the section; section titles are verbatim from onscreen.

Warm up (7) 2:15
Cardiovascular Interval Training (17) 9:19
Standing Circuit Strength Training (11) 25:51
Circuit Training on the Floor (12.5) 36:57
Stretch & Cooldown (7) 49:23
Workout ends at 55:41
Actual workout length: ~53 minutes


This is more of a circuit training workout divided into 2 parts: cardio then toning with weights. The cardio portion is not totally interval style in the true sense of the word. He does alternate between marches/leg-ups and high impact (imaginary jump ropes, jumping jacks).

The workout goes by really fast despite its 'no-nonsense' style. There's 6 other men of various ages ranging from 20's to maybe mid 50. There's a nice comraderie/rapport between all of them.

The standing circuits with weights consist of (can't recall exact order) rows, triceps kickbacks, squats, back lunges, lateral raises, chest squeezes. Floor circuits consist of pushups, back extensions (variations between circuits), crunches, obliques. In each circuit set for both standing and floor, he does about 3-4 circuits for each. The standing circuits don't really change between sets. The next time I do this I'll probably do forward lunges, side lunges, and maybe curtsy lunges, and static lunges for variety.

This workout was originally released on VHS in the mid-late 80's, and may appear dated due to Gilad's 'big hair' but for me it doesn¡¦t detract from the workout. The men wear long pants and tank tops and LA Gear crosstrainers.

I like this workout as a high-rep, low weight workout since it¡¦s solid intermediate, goes by fast, and I feel like I got a nice workout to start my day!

Instructor Comments:
No-nonsense, fun, gives some form pointers, has good rapport with cast. Routines are easy to follow for beginner. Some form pointers are provided.

bzar