Getting Better

Margaret Richard
Year Released: 1996

Categories: Total Body Workouts



Workout Type: Total Body Weightwork

Workout Length: Upper body stretches - 3 min . Upper Body work 20 min + Abs 3.30 min. + Lower Body stretches - 3min. Lower Body work - 27min. + cooldown and stretches - 3min. = Total 57 min.
After 24 min. a sign comes up on your tv screen and says "For a Shorter Workout stop now"

Fitness Level: Advanced, Intermediate or Beginners... Her moves are slow enough to allow Beginners to keep up, Intermediate and Advanced can add weights to add intensity.

Equipment: chair, dumbells, mat

Set: 3 windows with louvers 2 sets of potted flowers

Attire: She is in full length gray body suit and a Boot on her foot.

Cast: one on one!

Effectiveness: The heavier you lift the more you'll feel it... I still feel my muscles 2 days later.

Music: Jazzy with a beat.

Presentation: Expertly and smoothly flows from one move to another. as usual she takes you through a variety of movements for each muscle group. Very nicely done!

Warm up: sitting down, flowing arm movements - 3min. head tilts, shoulder rolls, tricep stretch etc.

The Workout:
Pectorals - lay on back, handweights.
Pec flies - 7x then halfway up 8x
then pulses - 10x
then scissor arms one up while other down - 4x
pec flies 4x
halfway up 6x
pulses 4x

Triceps - still laying on back .. lift arms above head. 22x
then palms face up - 10x
then straight down twist up - 10x
pulses 12x
triceps 8x
palms up 6x
pulses 4x
quick stretch

at 10.30min. Bicep curls
sitting on chair - 10x
palms face each other with 2-count on top - 8x
bottom, middle and extend forward 4x
reg full curls - 4x
arms face sides - 4x
reach side, bring in, up and down - 4x
curl sides - 4x
palms face each other - 2x
then pulses

at 13.30 Deltoids
full arm delt raises with pulse at top - 12x
frontals - 4x
palms face each other, open side close center 8x
scissors - 4x per side
militaries 8x
then halfway down -14x
quick stretch.

at 20min. Abs . lay on mat with feet up on chair
at 23.30min quick stretch

at 24min. sign appears: "For a shorter workout Stop now"

Lower Body workout begins..
Lower Body Stretches - 3min.
Outer thighs - weights are above knees. lay on side with legs at 45 degrees angle.
2-count lift - 12x
up and out - 8x
extend up and down 2-count 12x
extend and straighten - 4x
straight leg up and down 8x
2-count lift - 12x
quick stretch

at 7min other leg

at 11min. Inner thighs: lay on back, legs at right angle,
open to sides and close to middle. 18x
halfway down - 16x
feet together continue
alternate knees to chest with open and close.

at 14min. Hamstrings - on fours, rest stomach on step or chair for support.
bring leg straight static then extend and bend calf up and down. 12x
bring leg into chest and out - 8x
at 90 degree angle, lift and lower leg 6x
pulses
bring leg straight static then extend and bend calf up and down.
bring leg into chest and out
at 90 degree angle, lift and lower leg
pulses

at 18min. Gluteals - Bridgework

at 21min. Other leg Ham lifts.
quick stretch

at 25min. Quads - lay on back, legs extended halfway
lift and lower entire leg - 12x
lift and lower halfway 4x
rotate entire leg to face side then up 8x
lift and lower entire leg
lift and lower halfway
rotate entire leg to face side then up

at 27 min. other leg
quick stretches

at 30 min. Stretches - 3min.

Total Rating: Excellent workout for those who do not have too much use of foot or feet, all muscles are worked very thoroughly, and all muscles are given equal amounts of time and intensity. This tape flows and is extremely beneficial and excellent for maintaining or improving muscle strength.. She does NOT baby you here!! She advises those who cannot use weight to do the moves without the weights. I give this tape a rating of 9 1/2 out of 10 possible points... Another winner by Margaret IMO!

also ... this tape is great for those days when you want to exercise but don't "feel" up to it, or for lazy days... you will still get clobbered... especially if you do what I did and go for the heaviest possible weights...
(I used 15lbs db.s for biceps,. 12lb for pec flies and 7lb for Tri's, Delts and pecflies ... and I used 5lb ankle weights for all the lower body work.)

Lucy

Instructor Comments:
Instruction: Margaret begins the intro telling you that she just had foot surgery...and that this is a low impact workout that can be done entirely either sitting or laying down

Sunshine

07/05/2003