Total Body Bootcamp: StrengthTracey Staehle
Year Released: 2011
Categories: Circuit Training (cardio and weights) , Strength Training (Total Body)
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This dvd has three 39-43 minute strength workouts on it. Each workout contains a warmup, workout, finisher, tabata drills, and a cooldown The dvd is chaptered very well and you can choose the tabata segments or finishers from the menu. You will need a variety of equipment for each workout but equipment options are always shown. Tracey works out in the actual Bootcamp gym with 3 -4 background exercisers who all work out at their own pace. One exerciser shows exercise & equipment modifications. Tracey coaches some of the workouts and Dustin coaches some. The warmup & cooldown are the same on each workout. The dvds provide a minimal cuing option.
Workout One: Tracey cocahes this 39 minute strength + cardio workout. You will need a kettlebell or dumbbell. You perform 4 rounds of 6 exercises. Each exercise is performed for 30 seconds of work followed by 15 seconds of rest. You get 60 seconds rest between rounds. Exercises include: KB swing, KB high pull, dumbbell burpee to overhead press, push up - toe touch, lunge to dip, static bridge & 1 arm shoulder press. 10/15 Finisher: squat jumps & plank jacks for 8 rounds with a short rest between rounds. 20/10 Tabata: squat jumps & static squats for 8 rounds with a short rest between rounds.
Workout Two: Dustin coaches this 41 min mostly strength workout. You will need a band/tubing (I used dumbbells). Five exercises are performed for four rounds. Each exercise is done for 40 seconds with 20 seconds of rest between exercises & a 60 second rest between rounds. Exercises include: band tri kickbacks, squat & OH press, bent over row, squat & chest press, & deadlifts. 10/15 Finisher: body weight squats adding a hop, & pike to plank hops for 8 rounds with a short rest between rounds. Tabata 20/10: sprint & burpees for 8 rounds with a short rest between rounds.
Workout Three: Tracey coaches this 43 min (tough) strength + cardio workout. You will need dumbbells or a kettlebell and a TRX trainer or a stability ball. Each round consists of 120 seconds of work- alternating 2 exercises every 30 seconds followed by a 30 second rest break.You perform each round 2 times and there are at total of 5 rounds. Exercises include: DB or KB squat add a jump, TRX rows or DB upper back flys and TRX or DB Y raises, stability ball or TRX hamstring curls and a static ham hold, pushups and 1 arm & 1 leg hi plank, and alternating single leg burpees. 10/15 Finisher: 1 inch ab hold & bicycles for 8 rounds with a short rest between rounds. Tabata 20/10: ab toe touches & ab leg scissors for 8 rounds with a short rest between rounds.
I rate these advanced workouts when using heavy poundage (especially w/o #3- nice & tough). Love that its go at your own pace, LOVE the sequencing, love all the options/ modifications shown. The workouts remind me a bit of the S90 workouts- which I love. The sequencing & short rest periods allow you to really give it your all during the work periods. No wasted time but not rushed at all- you really make the most of your workout time in these. You could def get visible results with these workouts! The time really flys by in these. I received this dvd to review.