Body Gospel - Body RevivalDonna Richardson
Year Released: 2010
Categories: Circuit Training (cardio and weights) , Floor Aerobics/Hi-Lo/Dance , Total Body Workouts
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This cardio workout is from the Body Gospel set and is probably my favorite from that program. The workout is comprised of a little over 30 minutes of segments that Donna builds from 1-2 low impact moves to more complex combinations with more high-impact moves. There is a low-impact modifier who stays at the low-impact level and I found her helpful in keeping the rhythm of my moves going.
Donna is on a stage with several background exercisers facing a large exercising class. The music is all Christian praise music, although I couldn't always hear it very well. There is an option to pump the music level up, but I like being able to hear Donna's cueing and talk, so I use the normal option.
There is a big screen behind Donna and the background exercisers on which various words and symbols and pictures appear that I guess were meant to increase the sense of worship and praise. Additionally, many of the moves in the workout were named cute Christian-y names (i.e., Praise Claps rather than just claps, etc.). I thought these types of decisions were unnecessary and kind of hokey. I do have to admit that I was rather leery of BeachBody coming out with a set aimed at Christians; at the same time, I respect Donna and figured she would produce a solid workout. And, the workouts did turn out to be fun and solid - just with some hokey details around the edges. For those that wonder what filter produced these conclusions, I am a Christian who enjoys combining aspects of my faith with exercising when possible, when done well.
As far as this workout goes, I really enjoy it, especially since I am coming back from a bad fitness year last year. The workout is high beginner to intermediate. Solid beginners might be able to use it if they followed the modifier the entire time. It is repetitive, but it keeps me engaged enough that I enjoy it and put my all into it instead of being bored. And, some of the moves are just fun. Plus, Donna is great in this workout - she is totally professional with her instruction and cueing - and she is natural and encouraging at the same time. For me, this is a really good steady-state cardio workout that keeps me going the entire workout.
She's fun and encouraging and a very good instructor.
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
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”)
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
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.
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.