Body Gospel - Power & Praise

Donna Richardson
Year Released: 2010

Categories: Circuit Training (cardio and weights) , Total Body Workouts



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This is a 35 minute workout that alternates cardio blasts with sculpting segments using the band. The bands are used throughout the entire workout, including the warm up and all cardio segments, which increases the intensity. There are 4 background exercisers on stage with Donna. The woman to her left (our right), Kat, is the low impact modifier who stays low impact throughout the entire workout. Donna takes a few seconds in between each segment to march in place while she lets you know what is coming up next. Don’t worry about your heart rate coming down during this time as it only lasts a few seconds, and you might be thankful for the little break! I know I am!

This is my favorite workout in the program so far since I love band work and the extra sculpting benefit you get from using it throughout the whole workout. The cardio and sculpting segments didn’t wear me out, but I did feel worked out by the end. I also felt surprisingly sore the next day in places I didn’t expect.

Words and symbols that appear on the big screen behind Donna in this workout include: “Messiah”, churches, candles, crosses, the Bible

Equipment needed: Water, towel, mat, body gospel bands


Breakdown

The workout opens with Donna inviting a man named Carlos to pray. He prays both in English and Spanish. This can be skipped over if desired.

3:18 - Warm up
March in place
Tap side to side
Add alternating reaches above the head, then down and across the chest
Temple twists (hips stable, with elbows in twist side to side)
March in place
Squats
Lower back rolls
March in place
Turn to right side for stationary lunges, add side punches
Repeat left side

1:20 - Sculpting
Overhead press
Alternating squats right to left
Add overhead press to alternating squats

1:17 - Cardio Blast
Double taps side to side “Gospel Taps”
Taps turn into alternating back lunges (fast like you’re skiing)
Taps turn into single, single, double
Add alternating arms reaching forward and up

1:35 - Sculpting
Feet together, cross bands in front, do alternating diagonal flys
Hold arms in front, do alternating diagonal back lunges
Add diagonal flies to alternating back diagonal lunges

1:11 - Cardio Blast
March in place 4 counts, then tap side to side
March forward 4 counts, tap side to side, then march back 4 counts and tap side to side
Turn march into jog, turn tap side to side into a hop
Add alternating overhead press during the jog, and arm reaches side to side during the hop taps

1:24 - Sculpting
Bicep curls
Add plie squat while doing bicep curls
Start traveling with plies two to the right, two to the left (no arms at first)
Add bicep curls to traveling plies

:52 - Cardio Blast
Two step touches right, then left
Add leg lift (step touch twice to the right, lift left leg, step touch twice to the left, lift right leg)
Turn step touches into sashay and hop when you lift your leg
Add alternating overhead reach during leg lift
Lift both arms above head during leg lift

1:31 - Sculpting
Tricep kickbacks
Alternating back lunges
Add double tricep kickbacks

1:21 - Cardio Blast
Step touch two times side to side
Step touch two times, stay march in place for 4 counts
Step touch two times, march forward and back (v-step)
Add overhead press to v-step
Turn step touch into a shuffle
Turn v-step into a hop forward and back

1:32 - Sculpting
Alternating rear flys
Hold bands in front of your body, do side leg extension (left leg only)
Combine rear fly (right arm) with side leg extension (left leg)

2:43 - Cardio Blast
Single step touch side to side
Step touch, tap back
Add side raise to step touch and front raise when you tap back
Step touch turns into step leap

1:40 - Sculpting
Alternating rear flys
Hold bands in front of your body, do side leg extension (right leg only)
Combine rear fly (left arm) with side leg extension (right leg)

1:30 - Cardio Blast
2 V-steps with 8 count march
V-steps turn into power jacks with 8 count march
Power jacks with “praise run” (fast feet shuffle that replaces the 8 count march)

1:17 - Sculpting
Woodchoppers to the left
lunge/pivot
Add woodchoppers to the lunge/pivot, start slow and then up to tempo

1:02 - Cardio Blast
Stand in place, tap right then left
Turn to the left with the taps, turn taps into front kicks with right leg
Tap turns into lunge back with front kick
Add forward punch to lunge back/front kick

1:17 - Sculpting
Woodchoppers to the right
lunge/pivot
Add woodchoppers to the lunge/pivot, start slow and then up to tempo

1:06 - Cardio Blast
Stand in place, tap left then right
Turn to the right with taps, turn tap into front kicks with left leg
Tap turns into lunge back with front kick
Add forward punch to lunge back/front kick

2:10 -Floorwork (bands stay in your hands while still attached to your feet)
12 Push-ups (Donna and crew are on their toes, but Kat is on her knees)
Stretch back into child’s pose
Plank (toes or knees)
Slow Mountain Climbers alternating knees to chest
Mountain Climbers a little faster
Stretch back into child’s pose

2:25 - Body Gospel Party
March in place, inhale/exhale with arms up on the inhale, down on the exhale
Funky v-step with lots of hip swinging and clapping
Two funky steps right, then left

3:08 - Cool Down/Stretch
Inhale/Exhale
Arms up over head on the inhale, down on the exhale
Right leg back for calf stretch, right arm up for tricep stretch
Right leg hip flexor stretch, right arm comes across chest for shoulder stretch
Standing hamstring stretch left leg
Repeat everything on opposite side
Open arms wide shoulder height and stretch back, then up overhead

Closing words - more words of encouragement from Donna

Instructor Comments:
Donna is cheerful and encouraging, she provids good cuing and motivation. There is no hooting or hollering in this workout. The positive, cheerfully bright atmosphere, and the fact that the workout doesn’t kill me, really makes this such a pleasure and so much fun to do.

furmomof4

11/07/2010