I love this video! If you're looking for an excellent combination of strength training and cardio, with minimal equipment, that doesn't take up much space, and can be done in less than 43 minutes, you've found it.

The video is filmed in "real time" (no editing or breaks).

The set is a white set with 2 rectangular blocks with the "Team Holland" logo written on them. There is also a blue exercise mat, a small weight rack, and various-size dumbbells.

Tom wears a black tank top and shorts with black and white shoes that show up well against the white background.

The music is high-energy, club-style, not too overpowering or distracting.

Here is the workout breakdown (I'll comment on the workout following this):

Warm-up-1 minute
Light Stretches-1.5 minutes

Cardio Interval-30 seconds
Squats-15 reps
Alternating Biceps Curl-12 reps each arm
Plie Squats-15 reps
Alternating Biceps Curl-12 reps each arm
Toe-In Squats (done with toes turned slightly inward in standard squat position)-15 reps
Cardio Interval-30 seconds
Elapsed time: 8 minutes

Crunches-15 reps
Pushups-10 reps
Overhead Shoulder Presses-12 reps
Static Lunges-10 reps each leg
Overhead Shoulder Presses-12 reps
Cardio Interval-30 seconds
Elapsed time: 11 minutes, 50 seconds

Oblique Crunches (bent legs over to one side, lift upper body in crunch motion)-15 reps each side
Pushups-10 reps
One-Arm Dumbbell Rows-12 reps each arm
Front Lunges-10 reps each leg
One-Arm Dumbbell Rows-12 reps each arm
Cardio Interval-30 seconds
Elapsed time: 17 minutes, 15 seconds

Lower Abdominal Crunches (legs in air bent at 90-degree angle)-15 reps
Pushups-10 reps
Triceps Kickback-12 reps each arm
Alternating Front Lunges-10 reps each leg
Triceps Kickback-12 reps each arm
Cardio Interval-30 seconds
Elapsed time: 22 minutes

Crunches-15 reps
Alternating Front Raises-12 reps each arm
Backward (Reverse) Lunges-10 reps each leg
Alternating Front Raises-12 reps each arm
Cardio Interval-30 seconds
Elapsed time: 26 minutes, 15 seconds

Oblique Crunches-15 reps each side
Lateral Raises-12 reps
Alternating Backward (Reverse) Lunges-10 reps each leg
Lateral Raises-12 reps
Cardio Interval-30 seconds
Elapsed time: 30 minutes, 10 seconds

Lower Ab Crunches-15 reps
Pushups-10 reps
Alternating Biceps Curl-12 reps each arm
Overhead Shoulder Press-12 reps
One-Arm Dumbbell Rows-12 reps each arm
Triceps Kickback-12 reps each arm
Alternating Front Raises-12 reps each arm
Lateral Raises-12 reps
Front/Back Lunge (right leg moving, left leg stationary)-10 reps (watch count here)
Lower Ab Crunches-10 reps
Oblique Crunches-10 reps each side
Crunches-10 reps
Pushups-10 reps
Front/Back Lunge (left leg moving, right leg stationary)-10 reps each side
Cardio Interval-30 seconds
Elapsed time: 41 minutes

Stretch (same stretches as beginning)-1.5 minutes

Total Elapsed Time: 42 minutes, 30 seconds



This workout never stops. You keep moving from the time you start. The cardio effect is achieved three ways: no rest between strength training sets, PHA (Peripheral Heart Action) sequencing of the weight moves through most of the workout, and the actual cardio intervals.

The only complaints I have, and these are minor and easily remedied, are the following: one or two weight sets have miscounts, and the warmup/stretch and cooldown/stretch are very brief.

If you are counting the reps to yourself, just tack on the extra ones where the miscounts occur (this only happens twice, that I can remember). You can always add more time to the warmup, cooldown, and stretches when or if you feel the need to do so.

If you live in an apartment or dormitory, this would be an excellent workout for small spaces. And unless you really stomp and bounce around during the cardio intervals, your downstairs neighbors will probably not be bothered by noise while you do this tape.

Because you control the amount of weight you use, this video can be used at all fitness levels. It is definitely one that can grow with you as you get stronger. And since you get to choose your own cardio for the 30-second intervals, you can make it as challenging or as easy as you want to.

All-in-all, I think that this is one of the best exercise videos to come out in a long time. It left me feeling revved up, not exhausted. I highly recommend it!

Instructor Comments:
Tom is a very friendly, no-nonsense, down-to-business instructor. He cues well: enough to remind you of proper form without taking up too much time, tells you what's coming, gives other pointers where appropriate.

He also has excellent credentials: Master's Degree in Exercise Science; Certified Strength and Conditioning Specialist; Certified by NSCA, ACE, NASM and AFAA; among others.

Rebecca