Women's Health & Fitness Network Crunch Time is part of the KickButt series and contains 5 minutes of Pilates, 9 minutes of cardio, 8 minutes of yoga and 18 minutes of weights. It's approximately 43 minutes long. Tamela Hastie leads dressed in all black and looking more mature and relaxed than in her original Firm Cardio Burn lead. She smiles just enough and gives excellent form pointers and cueing throughout. Her form is perfect. This workout left me feeling energized and relaxed, and I was drenched at the end of it! I'm a high intermediate/low advanced exerciser. It packs a lot into 43 minutes! As with all the WHFN workouts, the production quality is perfect, and the music draws you right in.

The warm up has great music, and consists of rib cage slips with stretches, and plenty of balance work. Don't be deceived simply previewing it - it's more challenging than it looks! Tamela starts the workout by saying "Let's have fun!"

Next is chest and core work. We do slow pec flyes (I used 2 15# weights) alternating with Pilates based core work and traditional crunches, reverse crunches, roll-ups, and V sits. Pay attention to form and Tamela's instruction and you will really feel this work. We also do rib cage pullovers with one weight, incorporating core work into this move.

Cardio is next with light weights - I used 2 5# - and it features side steps with biceps pumps, squats, adductions, and heel digs. It's fun and non-impact!

The next segment is the dips and biceps curls, then arabesque and upright rows from FitPrime Crunch Time. The music is the same. We then do the releves using the balance stick. For the weighted parts I used 2 12# weights and found that to be very challenging! Cardio follows before going on to the other side. It's a kickboxing segment and it contains impact. Tamela does a great job with this! It's really fun and energetic!!

Following the other side for the dips sequence, we do one arm lat rows. My weight for this is 20#'s. We do both sides, then use tree position, balancing on each leg while doing french press. Whoa! This was challenging!!

Leg press is next on the non-dominant leg first, and I used 2 12# weights. We then do crouching Phoenix. If you've never done this, make sure the step is high enough so when you crouch back down you can use it to help with balance. You will really feel this, and it gets your heart rate up as well! This was super-challenging for me! Before going on to the other side we do more cardio.

This segment has some low impact again, and it's fast and slow speed skaters with step touches, knee smashes both to the front and the sides, and roundhouse kicks. Great music and very energetic!! We then do the leg press and crouching Phoenix sequence on the dominant leg.

The next cardio segment is rocks on the tall step and slow box climbs. We then pick up heavy weights again for plie work. I used 2 15# weights. The music and tempo is slow, and it really works the inner thighs if you pay attention to form. We do scapular retraction as well, so of course the upper body is moving too. Isn't it always? That's what I LOVE about these workouts - you work so much together at the same time!

We then do an interesting variation of Good Mornings sweeping one leg back and holding a weight in one hand, while the opposite hand taps the box. We follow these with triceps kickbacks. I had one 12# weight and this was a burner! We do both sides, then move on to yoga. Tamela takes us through many poses, and we end with a relaxing stretch.

I absolutely loved this workout!! I give this one an A +++++ !!

Instructor Comments:

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