Students: Sherry Catlin and Keli Roberts

Attire: All black- tank tops, Alain and Keli wear shorts, and Sherry pants.

Set: Plant on one side, large vase about 4 ft. back walls are light brown.

Music: Club music, very very good! (even DH liked it!)

Instructor: Alain is very conscious of form and reminds you throughout, he carefully illustrates what HE is doing as he does it. Anyone can follow him because he is so exact in his movements and clear in his explanations, You have no problems following his cueing.

Presentation: The music and all the different changes kept me entertained.. I didn't realise the time flew by...

Fitness Level: Beginners will have no problems following, Intermediate and Advanced will be challenged according to how much weight they use...

Effectiveness: Does this tape deliver? It says it is Bodybar kickbox Circuit training,... it is definitely all that!!

Workout type: It is Circuit training with kickbox as the Cardio....

Personal comments and observations: You do not hear any counting, (a big plus) and the kickbox sections are slow enough to be safe and move quickly enough to keep your attention... (It is not fast like Tae Bo and Billy Blanks) and my HR was in zone for 33 min. which makes it effective too.

Warm up: 4.20 min
jabs, hooks, upper cuts, then knee ups, long leg stretches, and knee rotations. Stretches: 1.30 min

At 6 min. 1st. Muscle Segment with Bar or Barbell w/o weights. Knee Lifts - 8 alternating w/ bar weight on thigh then 8 one knee 4 extend, then 8 (repeat other leg)
6 extend and front kick w/o bar
4 squats then extend bar forward 4x, then 2 ea. 2ea then 4 alternate 4 squats, 4 squats knee forward.
14 squats then kick.

at 11min. 1st Cardio Segment
squats, knees, kicks, boxer shuffles slow then pick up tempo, then alternate with punches 1st combo - squat and kick, then shuffle with 3 punches does one side then other 2nd combo - shuffles with taps, later adds jabs, later adds knee to combo combines combo 1 with combo 2 ...

This tape is easy to follow for someone who hasn't done the tape... Goes slowly with attention to form.

At 16min. 2nd Weight Segment (Using body bar like dowel to balance) side knee lifts later becomes kicks Later add resistance with hand then introduces roundhouse (explains form here, careful instruction) leg extends side slowly - sets of 12

at 21min. 2nd Cardio Segment: 4 jabs per side then pick it up then 2's then adds leg movements (stick it move) add on rotate hips , add on side kicks
16 jabs then taps with knees then roundhouse then combines hooks with roundhouse. then stick it move combined with kicks.

Movements are not very fast even when combined.

At 26 min. 3rd Muscle Segment:
In position of one leg extended forward and the other leg back Bent Rows using bar as weight (you can use a dumbbell or barbell for this) 8 single count. 4 2-count then 4 4-count 16 small lifts ( repeat other arm) Alternate 2 2-count frontal 2 upright rows then 2 ea more then 1 ea 4x Upright rows 4 2-count 8 singles

at 30 min 3rd Cardio Segment: Explains form before beginning begins toe taps, adds punches, adds knee ups combo: punch side, punch forward knee lift then 2 kicks introduces shoe shine (circle both hands in fist fast) alternate combo with shoe shine then adds feet shuffles.

at 35min. 4th Muscle Segment: With bar positioned on top of heel of one foot behind... lift heel 8x then push up and lift back 4x then 8x back only other leg

at 41min. 4th Cardio Segment: combo: jab, cross, hook and 2 knee ups (slowwwwwly)
combo: knee ups w/ 2 hook
then tap front and back becomes kicks
combines combos.

at 46min. 5th Muscle Segment: - curl bar with one arm
6 2-count, 8 bottom half, 4 2-count bottom half, 8 top half, 4 slow top, 8 full single repeat other arm
then imitation stick fighting:
combo: 2 knee ups, a front kick a rear kick then extend one leg back and bar horizontal front.

at 51 min. 5th. Cardio Segment:
combo: 2 knee ups, front kick and back kick 8x
combo 2 knee ups hold then side punch (option: 3 knee ups)
combines both these combos.

at 55 min Stretch: thorough , includes hand rotations runners' lunge etc.

Total Length - I counted 59 min
Total rating: - It is what it advertises itself to be ! ... as that, it is an excellent tape! : I give it 10 out of 10.

I loved Keli Roberts Circuit tape so much that when I saw her name for this one I thought she was teaching it and got it... my mistake ... but a good one! I'm glad I got this one, It's one of my favorite Kickbox tapes.... as I said before, I, personally like that it doesn't go killer fast like Billy's tapes... I also like that you don't hear someone counting, and I like Alain's composure and style!!!

Lucy aka Sunshine