Slim Series: Tear it Up

Debbie Siebers
Year Released: 2003

Categories: Total Body Workouts


The workout is 78 minutes long.

There is a 5 minute warmup, with some fun moves. Squats, Half-squats, front kicks. Jogging in place, half-jacks, medium impact side-to-side lunges. You really feel nicely warmed by the end.

She starts with the 5s and does:
(many many reps, at 1 rep per sec)
(Usually she changes cadence during the exercise to pulses and back)
(No rest breaks in the upper body blast)
Upright rows
Bent over rows
Standing chest press
Standing rotators
Standing w's (shoulder work)
Bent over raises (delt raises)
Bicep work
French press

Then you do ab and leg work (standing)
knee pulls on one side
Front punches
knee pulls on the other side
Lunges (elbow to the knee)
low lunges/knee raise (burns those quads)
lunges (elbow to the knee)
low lunges/knee raise (other side)

Cardio break :

For 60 secs, you do jogging in place, jacks (7), jogging, marching in place at the end for 15 seconds.

Back to weights.

Squats
Squats knee lift
Squats
Lunges (all on one foot). Then static lunges. Then switch legs.

Dead lifts
Plie squats - then at the low end of the movement.

Calf raises

Front/back kicks
Side kicks (looked roundhousey to me)

squat jumps
jog in place
jacks
jog in place
10 seconds marching in place

Back to weights

Front raise-pullbacks (shoulder)
Chest exercise - called chest pullups (palms facing up, arms nearly fully extended, raise up both arms together. Brutal)

lateral raises
bicep curls
hammer curls
angled out bicep curls
delt raises (rear)
kickbacks
Squats
squats, knees pressed together
alternating wide leg squat with knees together
deadlifts
deadlifts standing on one toe
deadlifts both feet on ground
plie squat work
calf work
burpees (squat thrusts)
fast run
jogging in place
jacks
jogging in place
fast run

Cable work:

(on one side)
one armed row
bicep curls
shoulder raises
shoulder work on the other side (late raise)
tricep work on original side
then you switch sides


Alternating side kicks
squats
rear lunges
deadlifts
plie squats, lifting heels

run in place.

5 mins Abs (pretty traditional, crunches, oblique work, reverse, bicycles, full crunches)

Then 5 minutes of stretch


The set is attractive and well-lit, and the background exercisers did a fine job. The music is instrumental, but enjoyable and motivational.

Instructor Comments:
Debbie has a very warm and engaging personality. She speaks well, counts well, and has terrific form.

Leela

04/03/2003