Body Gospel - Body Revival

Donna Richardson
Year Released: 2010

Categories: Circuit Training (cardio and weights) , Floor Aerobics/Hi-Lo/Dance , Total Body Workouts



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This is a 32:32 minute cardiovascular workout. The workout is broken down into segments called “Cardio Blasts”. Each blast consists of 2-5 minute combinations that Donna puts together beginning with low impact, and progressing to higher impact. There are a few seconds in between each blast which consist of marching in place to lead you into the next one. There is no equipment required. You just need a towel and some water, which is optional.

The set is bright and cheery. Donna is on a stage with 4 other backgrounds exercisers. There are numerous participants following along on the floor. The woman to Donna’s left (our right), Pam, is a modifier who does the entire workout low impact.

The following words/symbols appear on the big screen behind Donna: "He is Risen”, “Messiah”, different depictions of crosses, flowers.

Some of the songs used in this workout are: Lord you are Good, The Spirit of the Lord is Here, Testify, I feel His Presence, etc. I personally didn’t care for all the music. The song called “Testify” just kept repeating that word over and over again, which was a bit much to take for 2 minutes straight.

Overall, I thought this workout was a lot of fun!! It kept my heart-rate up pretty high and, according to my HRM, I burned over 400 calories. It’s sort of sneaky in that it looks like it won’t be too difficult because the choreography is so basic, and somewhat repetitive, but it really gets your heart-rate going and packs a good punch for 30 minutes. It is a solid beginner/intermediate workout. Beginners can easily follow Pam and do the entire workout low impact. I don’t think Advanced exercisers would find it challenging enough though, (not without some added resistance or doing the entire thing high impact).


Equipment needed: Towel, water

Breakdown:

Opens in prayer, which can be skipped over


3:00 - Warm Up

March in place with alternating arms reaching up (Donna calls these “Presence of the Lord Arms”)

Step touch right/left with “Spirit Arms”

Back stretch, calf strech

March in place with “Power Arms”

Step forward, forward, back, back (with “Hallelujah Clap”)

Hamstring strech



2:43 - 1st Cardio Blast

March right/left hold right, then left/right hold left, keep repeating

Add a hop in place of the march and add single leg lifts to the side, keep repeating

March in place

Step touch with “Hallelujah Clap”

Step heal (curl heal to butt) with “Hallelujah Clap”

Move forward 4 counts with the step heal, then step touch back for 4 counts

Move forward 4 counts with the step heal, then march back for 4 counts

Move forward 4 counts with the step heal, then hop back for 4 counts

Now add a hop to the step heal, then hop back for 4 counts, add “prayer arms” (arms circle above head and end in front of your chest in prayer position (hands folded together))



3:09 -2nd Cardio Blast

Step touch right, left

Start getting lower and add alternating arms reaching down and across the chest

Start tapping the foot back behind you

Add power hop (speed skater)

March in place

March forward and back

Take it up to a jog

Add arms reaching up and down

From the top - 8 skaters and jog forward/back combo (this continues for the last 1:10)



3:03 - 3rd Cardio Blast

Wide leg march in place with alternating speed bag arms to the right & left

March with 4 kicks on the right, then 4 kicks on the left

Reduce to 3 kicks right with one tap to the left, then 3 kicks left with one tap to the right

Add power jack in between 3 kicks (instead of tapping to the side)

From the top - March in place with alternating speed bag arms , 3 kicks with power jack for the last 1:30



5:50 - 4th Cardio Blast

Bouce in place (think semi-squat) reaching arms up and down

3 reaches up/down then right knee up, 3 reaches up/down then left knee up

Repeat, but circle arms when knee comes up

Add a hop to the bounce to make it higher impact

March in place to start next combo

V-step forward & back, then march for 4 count

V-step forward & back, then jump rope (“Joy Jump”) in place of marching

The v-step turns into a power jack

Power jack with Joy Jump

From the top, both combos together for last 3 minutes



4:12 - 5th Cardio Blast

Right foot steps front then back 3 times, then bounce center for a 4 count, repeat other side

Now lunge front & back same leg 3 times “Praise Lunges”, bounce center 4 count, repeat other side

Add “Praise Arms” while lunging front/back- push arms back while lunging forward, then bring them to a prayer pose (hands together) in front of your chest while lunging back

This combo really works the legs!

Now add jog in between lunges (in place of the 4 count bounce)

Start jogging side to side in between lunges



4:39 - 6th Cardio Blast

2 step touches to the right, then 2 step touches to the left

Add arm reach overhead

2 steps touches to the right, stay and step touch side to side - then 2 step touches to the left, stay and step touch side to side, repeat

The single tap side to side turns into a hop side to side

March in place for next combo

March 1, 2, 3 tap right, 1, 2, 3 tap left

March forward with the taps, march back for an 8 count

Add praise hands

The 8 count March back turns into a step touch back

All movements turn into a hop “praise hops” to make it all higher impact



2:15 - Body Gospel Party

Step touch with slow speed bag arms, then rock side to side

She does this over and over the entire 2 minutes, but says to make it your own



3:20 - Stretch

Sway side to side

Inhale with arms up and down, sway side to side, inhale/exhale again, repeat again

Calf stretch with shoulder rolls, right left

Hip flexor stretch

left arms up, strech back “open arms to heaven”

sit back into standing hamstring stretch

Repeat everything other side



Closing words:

After the stretch Donna says a few closing words that mention how the workout is “all about you and me.... together for the glory of Him”. She also talks about logging in to Beachbody for more support.

Instructor Comments:
I find Donna very encouraging, pleasant/cheerful and very likable. There is no hooting or hollering in this workout. She gives good instruction too, although the choreography is pretty basic. She does sing a bit to some of the songs in this workout.

furmomof4

11/08/2010