Basic Training with Ada Janckowitz This is an hour-long workout with Gilad's sister, Ada. Gilad produced the workout, and presumably designed it as well: everything about the workout is reminiscent of Gilad's own workouts, except for the theme - which is set on an Army or Navy Base.

Breakdown:

7 min warm up: Gilad style warm up: warms up body parts from head to toe, in that order: head turns, shoulder rolls, etc. all the way down. Just like Gilad

. 25 minute aerobic section:This I would quantify as beginner- intermediate workout. The first 10 minutes are beginner level, with movements similar to a vigorous Leslie Sansone workout. Step taps, marching, knee lifts, all integrating arm movements as well. The following15 minutes has more knee lifts with arm movements, lunge sequences with arm movements. It's a good workout. I would say the intensity here is similar to Karen's Sleek Physique cardio: the bigger the movements, the better the workout you will get. I am a intermediate/advanced exerciser, and this section gave me a decent sweat. My heart rate barely grazed my target fat burning zone, but I did get good movement in and a good sweat. (I would also liken this cardio to Minna Lessig's Fat Eliminator workout- another fine beg/int cardio/weight workout.)

20 minute strength section: this section is 20-odd minutes of endurance-type strength work. Per each body part, you do about 2 sets of 8 reps. First the upper body is tackled: back, shoulders, biceps, triceps, standing chest. All of it was efficient and quality time spent-no time is wasted here. It is a low-weight quickie workout though-I believe they were using 3 lb dumbbells; I used 5 and I also added hack squats during shoulders, biceps, triceps, for a Slim Series AWT- type of workout. This was a nice way to intensify the workout. For the most part, 5 dumbbells were right on target for me, as the work is very quick-paced, and more weight would have caused my form to suffer. The only work that requires heavier weights are: one round of single biceps curls (I used 8's here - but next time, I would just do doubles with 5's, and do lower body hack squats), one round of single arm triceps kickbacks (I did double with 5's). The chest work is standing, and while it is ULTRA short, it's good work for being ultra-short. there is also a few sets of (also ultra- short) push ups-one set regular, one set diamond (tricep), and one set your choice. A very decent (albeit short) set of abs, and a stretch, complete the workout.

Instructor Comments:
Ada was a very pleasant surprise! I enjoyed working out with her, she had no annoying cheerleaderish habits at all, and came across as very down to earth and professional. More Ada workouts would be a plus to the fitness video industry. :)

Kathy Weller

04/12/2004