Cardio Pump Fusion

This 65 minute total body blast combines the intensity of sports drills, plyometrics, bootcamp based moves and kickboxing to amp up the calorie burn. You'll also experience power yoga, relaxing yoga (in the warmup/cooldown) and kettlebell "mini workouts". The workout is chaptered nicely where you can choose to all the segments for one powerful workout or choose to do any segment you want (based on your time or needs).

The workout begins simple. The yoga is performed more quickly to prepare the body for any of the 3 more vigorous cardio segments. Brook has 2 background exercisers to assist her: Rachel, showing beginner modifications and Marilee, who bumps up the intensity throughout.

Cardiopump Fusion: Here you'll need no equipment. Side steps with a lateral bound begin. Knee strikes add on. Plyo lunges follow. You'll repeat this several times to each side. The next combo starts with a double step left and right. Add on a hook punch at the end, finishing with series of alternating hooks. Second pass through, repeat same combo but sub jabs for hooks. Basic squats with block and leap. Squat into burpees with vertical leap finishes this combo. Repeat this combo several times. Bootcamp combination is next. Power V-steps begin. Floor taps to tempo follow. Triple step into slow split lunges. Again, repeat the sequence for several rounds. Combo 4 is cardio kickboxing. Beginning with 3 shuffles right, 3 left--you'll then change it to a "duck" on the return. Add 3 jabs and a cross (attack & retreat) to that move. Follow it with a right kick front, left kick back with optional hitch kick. Repeat this leading to left. Now flow through this combination, right lead then left. Brook then puts together combinations 1-4 several times for a final blast!

Cardio Kettlebell: Lower Body Blast
(medium sized bell suggested)
Kettlebell swings with variations are included. (the deep squatting motion really getting into the muscles of the lower body effectively) You'll see lunges and lunge switches (mountain climbers). Squats and stiff legged dead lifts are also shown. The combo's never stop--the movement is continous to keep the heartrate up (and the fat burning)!

Kettlebell Crank: Full Body Conditioning
(light sized bell suggested)
This includes more advanced moves such as wood chops and snatches. Brook recommends trying this workout without any equipment to learn the moves properly before adding in the kettlebell. Halo's with wood chops start the workout. Wood chops with lunge variations target the obliques. Overhead presses/clean & presses work shoulders. You'll also see various swings, including Russian. This workout also moves continously, exerting more energy in a short time. (and the use of the large muscle groups of the lower body burn more calories!) Gunslinger targets the biceps.

The cooldown is yoga derived and is slower, more relaxing than the warmup. You'll fully stretch the muscles you've worked with longer holds now that the body is warm from the workout. Great stretches!

Instructor Comments:
www.cardiopump.com

DeniseR

This is a cardio and strength workout that includes a yoga style w/u & c/d. The workout includes: kickboxing, bootcamp, kettlebells, sports drills and more- hence the "fusion" in the title. The dvd is 66 minutes long- but chaptered very well so you can do it in its entirety, just the cardio, one or more of the strength segments, etc. You will need kettlebell(s) or dumbbell(s) for the workout. Brook works out in a lovely white w/ bright green accented set w/ 2 backgrounders- showing beginner and advanced modifications with Brook doing intermediate.

The Power Yoga Warmup (11 minutes) is a faster moving power yoga routine with some plyos to get your body warm. And the Relaxation Bliss cooldown/ stretch (12 minutes) is a relaxing yoga style stretch.

Cardiopump Fusion: (22 min). LOVED this section. Brook keeps it really interesting by including kickboxing, sports drills, and bootcamp moves. All the moves are easy to follow along to and she really includes some unique moves. Exercises include: skater, knee pulls, leaping runners lunge, floor touches, tire run, burpees, hitch kicks, punch & kick combos, and more. Worked up a GREAT sweat!

Cardio Kettlebell: (12 minutes) Brook uses a 15 lb bell in this lower body focused kettlebell workout. She also includes some upper body work and you are guaranteed to work up an awesome sweat. Moves include: swing variations & handoffs, squat w/ OH press, hi pull, upright rows touching your bell to the ground, low lunges, squat jummps, Mt. climber squats, squat -dead lift -toss combo, etc. Time flew by and I really enjoyed the work in this section.

Kettlebell Crank: (11 minutes) This is a total body toning & cardio workout. Brook uses a 10 lb bell (I used a 10 or 15 # dumbbell). The moves are progressive & include: halo- oblique chop, side lunge- wood chop, squat w/ a snatch, dip w/ OH press, pliet swings, dip- side lunge- gun slinger (bicep), and travelling swings. This section is a nonstop (fun) sweatfest. Loved it!

I would rate this workout (done following Brook) as high intermediate, but you can easily follow a mod to get an easier or an advanced workout. I followed the advanced and I was dripping sweat by the end. Super unique workout with a great combination of moves. Brook is an awesome instructor- LOVED her energy, you can tell she is really enjoying herself right along with you, great cuing, and form pointers. The reason I really loved this w/o was because while being nice & challenging there is NO dread- Brook provides the perfect number of reps precisely sequenced to work you hard but with no dread. I received this dvd from Brook to review for this giveaway (who may just be a new favorite instructor).

lindseylu8

This is a 66 minute yoga/cardio/kettlebell workout led by Brook Benton. The workout has already been broken down so I’ll just add my impressions of the workout.

I really, really enjoyed the fun music (a fun tribal feeling mix for most of the workout) and that helped me to push myself through the tough, long workout. The 10 minute warm up was all yoga-inspired, and the choice of moves really did get me warmed up. The 20+ minute cardio was fun and easy to follow, broken down between four combos (athletic drills, sports drills, boot camp, and kickboxing cardio) then those combos were shortened and repeated twice through at the very end. The following 10 minutes (first kettlebell set) seemed to be a relentlessly long set of swings with other moves mixed into the swings-seriously kept my heart rate up and I had to take a break or two. The girls used 15# but I had to go down to 10# after all the cardio that preceded it! The second 10+ minute kettlebell set was more choreographed and used a lighter bell (they used 10# but again, I was wiped and had to go down to using my purple 5# Firm bell…one which I rarely ever use!) and had many interesting moves strung together. Brook suggested you preview this chapter a few times before attempting, but if you’re familiar with kettlebells (and use an appropriately LIGHT bell) I don’t think it’s a problem. The final 10 minute stretch was again yoga inspired and the poses were held nice and long to really feel a good stretch, and included some of my favorites like triangle and pigeon pose.

The DVD menu allows you to choose each chapter or “play all” and it would have been nice to be able to select workouts in any order, but as long as there’s a play all option, I’m happy. This was a long workout at 66 minutes – in the new trend of short workouts these days (less than 45 minutes) I rarely do such a long workout, but it really did feel like time well spent and the time really went by fast! Brook was fun and clearly enjoying herself, and again I found the music motivating. I think the music is what sets this apart from other like workouts (although it’s a pretty unique workout). I REALLY liked the cardio chapter, super fun and challenging and easy to follow the beginner or advanced modifier depending on how you’re feeling that day, and see myself picking this DVD up frequently just for that. The kettlebell chapters were super tough (especially after the cardio but I think they’re tough anyway) and would probably make a fine work out on their own. I got this DVD fairly cheap on Amazon and it was money well spent. I would rate this high intermediate following Brook, but can be made advanced by following her advanced modifier, as I did (lots of plyometric work in the cardio). Overall grade A!

Instructor Comments:
This is my second experience with Brook (I also have her Kettlebody set and have done the cardio workout from that set, so far) and she is MUCH friendlier in this one. In Kettlebody she made some surprising remarks such as referring to lard like ‘lets get that lard off your body’ and that sort of thing, to the point it made her sound sort of critical. But in this one she’s just having fun with her girls and remarks which exercises are their favorites, and just seems really fun to be around. I enjoyed working out with her better with this more laidback demeanor.

Emily B.

This is a 66 minute yoga/cardio/kettlebell workout led by Brook Benton. The workout has already been broken down so I’ll just add my impressions of the workout.

I really, really enjoyed the fun music (a fun tribal feeling mix for most of the workout) and that helped me to push myself through the tough, long workout. The 10 minute warm up was all yoga-inspired, and the choice of moves really did get me warmed up. The 20+ minute cardio was fun and easy to follow, broken down between four combos (athletic drills, sports drills, boot camp, and kickboxing cardio) then those combos were shortened and repeated twice through at the very end. The following 10 minutes (first kettlebell set) seemed to be a relentlessly long set of swings with other moves mixed into the swings-seriously kept my heart rate up and I had to take a break or two. The girls used 15# but I had to go down to 10# after all the cardio that preceded it! The second 10+ minute kettlebell set was more choreographed and used a lighter bell (they used 10# but again, I was wiped and had to go down to using my purple 5# Firm bell…one which I rarely ever use!) and had many interesting moves strung together. Brook suggested you preview this chapter a few times before attempting, but if you’re familiar with kettlebells (and use an appropriately LIGHT bell) I don’t think it’s a problem. The final 10 minute stretch was again yoga inspired and the poses were held nice and long to really feel a good stretch, and included some of my favorites like triangle and pigeon pose.

The DVD menu allows you to choose each chapter or “play all” and it would have been nice to be able to select workouts in any order, but as long as there’s a play all option, I’m happy. This was a long workout at 66 minutes – in the new trend of short workouts these days (less than 45 minutes) I rarely do such a long workout, but it really did feel like time well spent and the time really went by fast! Brook was fun and clearly enjoying herself, and again I found the music motivating. I think the music is what sets this apart from other like workouts (although it’s a pretty unique workout). I REALLY liked the cardio chapter, super fun and challenging and easy to follow the beginner or advanced modifier depending on how you’re feeling that day, and see myself picking this DVD up frequently just for that. The kettlebell chapters were super tough (especially after the cardio but I think they’re tough anyway) and would probably make a fine work out on their own. I got this DVD fairly cheap on Amazon and it was money well spent. I would rate this high intermediate following Brook, but can be made advanced by following her advanced modifier, as I did (lots of plyometric work in the cardio). Overall grade A!

Instructor Comments:
This is my second experience with Brook (I also have her Kettlebody set and have done the cardio workout from that set, so far) and she is MUCH friendlier in this one. In Kettlebody she made some surprising remarks such as referring to lard like ‘lets get that lard off your body’ and that sort of thing, to the point it made her sound sort of critical. But in this one she’s just having fun with her girls and remarks which exercises are their favorites, and just seems really fun to be around. I enjoyed working out with her better with this more laidback demeanor.

Emily B.