Core Secrets Accelerated Core Training
Solid 45min intermediate core workout using the stability ball and 1 set of dumbbells. A huge variety of exercises, 36 total, most done for 8 reps, every single exercise uses the ball. Includes upper & lower body moves but not enough weight/reps to build substantial strength/endurance. Focus is on core & ab moves using weights & ball. Actual core toning times in at 34 minute.

I found I needed 3 different sets of weights to challenge the different muscle groups.

All in all it's a good intermediate core-focused workout that uses the ball in every possible way. There's a lot of variety in the exercises but not too many reps. The music is good & motivating, the coaching is excellent. I like this workout - I think I'll plan to do this workout on a day late in the week once I've done my heavy weight-training sessions earlier in the week. I can see using this workout or Michael Olajide's Killer Abs & Back or FitPrime's Core Foundations to get extra core training in without wilting on the leg/arm exercises because I've already worked them previously.

This workout is filmed in a bright airy studio with a blue floormat on the hardwood floor, light-colored walls and large deco windows with a viewscape of what looks like a sunny Tuscan village on a hillside. Four ladies are in the workout and all are sleek & strong. One exerciser always shows the modfications. They workout on the silver/grey Core Secrets 65cm ball and it looks like they are using 5 or 8lb dumbbells. Some of the balls don't look like they're inflated all the way, Gunnar's is quite squished - is that cheating? I used my 55cm ball (which worked great) and 8-12lb dumbbells.

Gunnar is the only one dressed in a baggy polo shirt (?) with the uniform black yoga pants. Gunnar, show your stuff with a snug tank or sports shirt Dude! Gunnar coaches throughout with form pointers & helpful instructions, some motivational comments. Very matter-of-fact, not too gushy - some might find his style a bit dry.

The production quality is excellent, filmed well with different camera angles to show detail, mostly front-on camera work. Great sound & picture quality. I've heard that the production quality is as good as the Winsor Pilates series. It's as good as the Tamilee "I Want Those" series and any Cathe workout.

The music is loud pop instrumental music throughout, sometimes a jazzy pulsating instrumental piece. There is one 6min workout tune that is definitely vintage Dynamix. I was vaguely reminded of the way the old FIRMs were choreographed to the music as sometimes the music in this workout would wane or come up in tune to the exercise. In the credits at the end it says music by Daveed & Dynamix.

There is a DVD shuffle feature which apparently re-sequences the 6 different blocks of exercises so the workout seems different & fresh. See breakdown below.

Also they give thanks to Linda Shelton & Keli Roberts in the credits at the end, I'm curious how they might have contributed to this workout.

The breakdown:
4min warm-up using the ball
34min toning/core exercises (25 diff exercises) done in 6 sections of 4 exercises totaling 4-6min each section
7min cool-down with the ball

The breakdown of the exact exercises:
NOTE: All exercises are done for 8 reps unless otherwise indicated.

WARM-UP - bouncing, torso stretches, arm stretches.
CORE TONING
-
squat with ball overhead/to floor
split squat w/ball overhead
push-ups on ball (TOUGH!)
ball roll-outs
-
dumbbell rows
dumbbell clean & press
one-legged squat
oblique crunch on ball (16 reps)
-
snatch
seated leg extensions
one-arm lateral raise
weighted crunches on ball (16)
-
lower body hyperextensions (12)
upper body hyperextensions (12)
plank leg lifts on ball (16)
seated side twists (16)
-
hamstring bridge rollouts (12)
one-legged hamstring lift
lying tricep extensions (16)
lower ab twists (12)
-
bicep curls (12)
bent-over lateral raise (12)
lunges/side/twist-back lunges
twisting crunches
-
dumbbell front raises
hip raises (12)
lying ball pass
lying woodchops
center lying ball thrusts
-
COOL-DOWN/STRETCH
seated torso twist
hip flexor stretch
calf stretch
side stretch
kneeling chest/forearm stretch
sprawl stretch over ball
hurdle/hamstring stretch on ball

TOTAL: 45min

Dawn P