Workout Type: Kickbox

Fitness Level :Beginner (read on and see if you think you can follow), Intermediate and Advanced will enjoy the changing choreography.

Equipment : A long step for the 2nd half

Workout length: hi-lo for 2 min. then step kickbox for 27.30 = total length 54.30 min.

The Set : light purple backdrop with a white painting in the middle.

The Attire : Janis and 3 girls wear pants and tops, the 2 men wear t-shirts and loose fitting shorts.

Effectiveness: Gets your Heart pumping and give you a great cardio workout.

Music: Kickbox high energy techno type.

Presentation: This tape kept my attention, and my energy up. She doesn't do the moves too many nor too little times (IMO) and she switches from one type of move to another, enough to keep motivation up. I found this entire tape to be fun!

The warmup and stretch:
march in place, step touches, then add tap out, add knee ups,
then alternating upper cuts. side kicks, & front kicks.
Bob and weave w/ jab alternating then alternating side leg lifts.
lunge side to side.
at 2.30 min. incudes runner's stretch, core strength, and shoulder stretches etc.

The Workout: at 4.45 min. Hi-Lo program
Fists alternating 2 knee ups and 2 jacks - 2 each side
Combo 1: 2 side kicks (one roundhouse) & 2 jacks - 2x each side
then changes jacks to jack and jab. - 4x each side.
hop , 4 jabs per arm - 2x each side
2 per arm 4x each side then singles - 2x each side
knee ups 4x each side 2 right 2 left - 2x each side
then bring arms down to meet knees.
left side 2 knees and stop - 4x per side
then instead of stop do rockinghorse - 4x each side
repeat all on right side.
then double knee and round with opposite leg.
left side repeat all.
Combo 2: double knee front kick & round - 4x
alternate sides.
at 9min. - right boxer shuffle forward 8 punches
then twist trunk then 2 and 2 then singles.
then alternate sides and alternate combo 2 and combo 3
at 11min. Combo 4: 2 punches and bob and weave 7x then jab and cross.
then combo 2, combo 3 other lead, continue alternating
jack it out 8x
boxer shuffles
at 12.30 min. 4 jab right 4 cross left - 3x
double jab and hold - 8x
Combo 5: double double cross jab hold - 4x
double double cross jab knee lift & jack in between - 4x
repeat all combo 5 other arm lead.
12 right punches then combo 5
then alternate side leads of combo 5
boxer shuffles
at 16min. alternating jabs then 8 right jabs 8 L. jabs
then alternate singles while alternating legs.
3 jabs and hold - 2x then 3 cross hold - 2x
then 2 with knee.
Combo 6: 3 cross kicks - 2x little hops in place.
combo 6 - 2x
then combo 6 with scissors in between 8x
tap out feet to sides
then from 3 jabs and hold repeat entire sequence. left arm lead
tap out with alternating upper cuts. then alternate sides.
(workout to beat of the music)
alternate combo and leads again.
then tap outs with upper cut in between.
then jacks back.
at 21.30 min. alternate jabs
8 small squats
then combo 1 - 2x each side
combo 2 - 2x each side
combo 6 - 2x each side
combo 1 - 2x each side
combo 2 - 2x each side
combo 6 - 2x each side
8 jacks
at 24.30 min. - 4 alternating knee lifts
alternate, then toe tap front - 4 x each
add jabs.
combo 1 - 2x each side
combo 2 - 2x each side
combo 6 - 2x each side

at 27min. Step Program: with or without a partner. (partner would be using the other corner of the step)
tap up and back (right leg leads) 2 onto step 2 forward taps off of step.
jab cross when on floor - 2x each
8x tap on step and knee lift then becomes rear knee lift - 8x
every change 2x each
then alternate 2 and 2
march
then squat one foot on and one foot off the step - 8x
then add back kick alternate with jab cross off box - 8x
march
then squat, jab cross then shuffle to other side of step - 10x
then alternate knee lifts on step
then hop onto step and opposite knee
at 33min. boxer shuffle
combo 1: jab, cross, jab, and hold - 4x
then combo 1 with hop knee and knee lift.
then jab cross off step and front kick and side kick on step.
3 punches & hop then front kick and side kick on step
add shuffle to other side of step
combo 1 4x other leg lead - repeat everything
then with shuffles in between do sequence from one side of step to other side of step.

at 37.30 min. Rocking horse
then back kick & front kick - 4x
tap on floor forward and back 8x then to the side facing partner 4x
2x forward 2 x to side.
combo 2: boxer front boxer side 4x each side then tap ups.
combo 3: front kick, rear kick, boxer 2x front 2x side
do combo 3 - 4x
combo 2
combo 3
combo 2
shuffle to other side of step
combo 3 - 4x
shuffle and alternate combo one each side - 8x
at 42 min. - face corner of step and jab cross (partner ducks) - 4x
boxer shuffles - 8x
8 jacks
shuffle around to other side of step (exchanging places with partner)
then shuffle all the way around the step
then add jab with shuffles (fun!)
squats then bob and weave. then jab cross
then alternate punches over - 8x
squats again - 4x then lift leg and alternate side kicks.
slow squats - 8x
at 49min. (Tai Chi inspired) cooldown
at 54.30 min. - END

Total Rating: For a kickbox cardio workout - I give it a 10 of 10 possible points. (one of the very best - IMHO!)

Again I really enjoyed that she changes what she is doing often enough, doesn't repeat any one thing over and over to the point of boredom... It does not feel like you are doing drills in this video but just having fun!

!!! The partner sequences can be good for a significant other, at one point you stare at him or her and punch above his or her head. It's really cute!

Instructor Comments:
Instruction: Before the tape begins Janis goes over form pointers for all punches and kicks in this video for 2 min.. Most of the time she will show you a move before she does it. Her cueing is good (IMO)

Sunshine