Cardio Pump Step

Instructor: Amy Bento
Choreography: Complex
Impact: Mixed
Level: Intermediate
Length: 6 minute warm up, 20 minute cardio, 25 minute strength, 6 minute cooldown (times are approximate)

This is a surprisingly tough little workout. I will call it about intermediate level, with the weight work being more on the traditional side than her later stuff. This workout is good for a day that you want to knock out cardio and weights on the same day.

The program consists of a cardio and total body strength training segment. There are several premixes that I have not tried. This review is of the main workout.

Amy leads her team of four exercisers on warm up and stretch using the step. Then begins the 20 minute step routine that is pretty complex and intense. She takes you all over the step and most of the time cues on the move. There are some high impact moves here that keep the heart rate up pretty good.

Step work consists of basic step, V steps, rocking out to the side, L steps, jump squats, jumping jacks, side steps, kicks, knee ups, and other colorful combinations. You are constantly moving, and there isn't much downtime. I guess because the routine is only 20 minutes and they have to pack a lot in. You end with a short cool down and stretch.

Next, you move on to strength. Here are the exercises:

(1) Step ups to 8" step with rear leg raise. Slow 2-2 count, 2 sets. Then single set with single counts of 16 reps. This kills the rear, trust me :)
(2) Decline push ups with feet on the step.
(3) Push ups with alternating hand raises
(4) Deep lunge into knee on step, lift toe on way up
(5) Deadlifts with 2-2 count. Use barbell.
(6) Dead rows
(7) Bicep curls
(8) Standing overhead tricep extension
(9) Plie squat with on foot on step. Commence to hammer curls. Then cross body curls (feels like bicep curl). Repeat.
(10) Plank work
(11) Jack knifes
(12) Ab work: Sit on step, lean back rock to side, kick legs out, rotate to other side.

All in all, an effective workout.

PROS: Amys energy is very infectious! The music was good, and I believe they packed in a lot of work in a short amount of time. There was enough explaining that you feel like you got some form pointers, but not so much that you feel like time was wasted (after all, the total workout was only about 45 minutes).

CONS: Amy cued on the move. This won't be bad once I get the step moves down, but it could be frustrating for someone new to Amy's style. In the weight section, she skimped on the ab work. Also, there wasn't anything for shoulders or (I felt) adequate work for chest. Amy's team could also use a little more...pep LOL! When they count or Amy asks for energy, they sound bored. I would rather them keep quiet.

NOTE: if you are used to Amys later works (Challenge series or Xtreme series) the look is not as polished or slick. Still, it is a good workout.

OVERALL: B+

Instructor Comments:
Amy is high energy and fun! She does cue her step on the move, which is annoying, but I learned after doing her other step workouts that it's just her style. She does give good form pointers.

bubbles76

Menu Screen:
Moving image of Amy in cuts of the workout.
Selections:
Introduction,
Play Program,
NRG Mixes,
Chapters,
Credits

Introduction:

Amy speaking letting you know that you'll have step, then pump sections. Shows images of workout - Amy looks sweaty. Also gives equiptment list of what you'll need (light dumbbells, heavy dumbbells, weight bar, step/risers, and mat.)

Play Program:

There are 4 people behind Amy. All in matching outfits. Amy's top is different than the rest, though.

Starts at counter 00.00. Amy introduces the 'team' while everyone marches in place. V-up, v-back, basic intro, nothing too confusing. Knee-kick, half mambo to ground, back to step, march down. About 4 mins of warmup step before brief stretching.

At 6:15 there is a fade to the workout. This is where chapter 2 is set up.

Basic up to step, rock out of left, rock out to right, lunges each side, then v-down. Then the warm up knee-kick, mambo off back, mambo front,3-peater in front straddle, 3-knees around board. Combo starts slower with add in steps to slow it down, then at the end moves from moves to move immediately. That goes until about 9:15.

Then walk front, 180 to jump squat, 180 jump squat back, walk backwards over step. Repeat several times. Then power 5's on each side few times (she calls them aero's I think.)

Back to first combo. There are some close up shots during the second combo, but they are short. The 180 jump squats do have some impact, as well as a few jumps. If you are anti-impact, you can easily modify I would think without losing intensity.

At about 14-something you get another chapter set. L-step kick over step. V-step with one foot on corner, turn the v-step, back side of step. Pony over step (like a fast foot repeater of IMAX interval 6 but slower, I guess.) Side steps, few other moves thrown in. Jacks up and down from the top of step, to the floor.

Chapter 4 around 20-something.

Chapter 5 at 22:00 (got distracted by DD making larger mess .. fill in details later)

Until about 23:00 where Chapter 6 is. Short cool down and stretch.

Chapter 7 at 24:00. Pump portion starts. Step is higher.

Step ups to 8" step with rear leg raise. 40 lb barbell. Slow count. 2 sets of I think 8 (I wasn't counting, though!)

Quick pumps for 16 each leg.

Put barbell down.

Chapter 8: Push ups. 27:20 Feet on step. Set of 10 decline push ups. Move to knees off the step for set of pushups with raising alternating arms. Rest. Second set.

Chapter 9: 29:20. Heavy dumbbells. Deep lunge into knee on step, lift toe on way up. Then set of 16 of knee only

Chapter 10: 31:30 pick up barbell. Oh goody - one of my faves - deadlifts. :) Down 2-up 2 count.

Take weight off barbell and breath. Set of dead rows with underhand grip. Then set of rows-only. Add on bicep curl to dead rows when stand up (dead - row - up - curl.) Curls only at end.

35-ish - short stretch

Standing overhead extensions for triceps. Down 2-up2 count. Then single count. Down hold 3, up on 4. Then single counts again. Stretch.

Pile squat position with one foot on step, slight lean forward, hammer curls with heavy bicep. Then cross-body curl. Then repeat other side.

Chapter 11 - abs about 42:40. Sit on step, lean back rock to side, kick legs out, rotate to other side.

Get mat. Planks to jackknife with wide feet stance.

On elbows, rotate side to side.

Chapter 12 - 45:30 stretching to end

* * *

notes: no shoulder work? Is this b/c one of the other workouts is heavier on it, ie: cross train?

* * *

NRG Mixes:

Quick NRG 35:30
Good NRG 44:47
Great NRG 48:26
Ultimate NRG 52:45
About NRG Mixes

Quick:
w/u
step combos combined
more legs
step combos combined
legs
back bi's and tri's
push ups
core work
pump cool down

Good:
w/u
combo 1
legs
combo 2
more legs
push ups
back bi's and tri's
core
pump cool down

Great:
w/u
combo 2
back bi's and tri's
more legs
combo 1
legs
combo's combined
step cool down
push ups
core work
pump cool down

Ultimate:
w/u
combo 1
more legs
combo 2
legs
combos combines
back bi's and tri's
push ups
step combos combined
step cool down
push ups
core work
pump cool down

Instructor Comments:
I like Amy's style. There is less woo-ing in this workout.

Kristen