Bottoms Up Gold

Joyce Vedral
Year Released: 2003

Categories: Total Body Workouts


This is more of a break down than review. If you'd like to try Joyce, or want a somewhat slower lifting speed than her other workouts, BUGP is a good one. Joyce super-sets between body parts, resting 15 seconds between super-set. She pyramids where weights are used (12 – 10 – 8), you complete 15 reps where no weights are used (I’ll * those).

Warm up stretches
Legs/hips
1. squat / back leg extension
2. front squat / reverse lunge lift
3. hack squat / seated horizontal scissors
4. seated leg extension / seated vertical scissors
5. lunge / standing butt squeeze (Joyce shows a lying option for these, Marthe stands)
6. leg curl / prone leg lift *
7. inner thigh squeeze* / lying butt lift*
(the inner thigh squeeze is done lying on your back. You lift one leg, then bring it down and slightly inward toward the other leg. 15 reps, then switch sides)
8. frog leg lift* / lying horizontal scissors
9. saddlebag stripper / lower butt side kick*
(she skips the rests on this super set because you change sides)
DVD clock says 38:00 at this point.

For the scissors, I place my hands under my hips and that feels more comfortable. Also, I like finishing all the standing work before going to the floor. Even with the rests, I always feel this one in my LB.

You can continue with back and calves or stop here.
Back/calves
1. leaning one-arm dumbbell row / standing calf raises
2. upright row / toe in calf raises
3. seated back lateral / seated toe out calf raise
I think this runs about 11 minutes – sorry I didn’t catch the exact time.

Instructor Comments:
Joyce moves more slowly in this workout than most of her others. Marthe does the counting.

Terrie

10/02/2003