Train Like A Contender

Kelly Coffey-Meyer
Year Released: 2011

Categories: Boxing/Kickboxing/Martial Arts , Circuit Training (cardio and weights)

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I really like this workout. It is a keeper for me, even if I don't do it for awhile. I really like the boxing portion and have done it as a stand-alone multiple times. The boxing portion is my favorite part of this; the combos are interesting but not too complex, and there wasn't anything too different or strange. I didn't have much trouble following this workout; at least, after watching the first rep or two. I did repeat some of the punch combos to myself because Kelly stops calling out individual punches pretty quickly. Overall, I found the choreography very easy to follow; you are doing pretty simple punch combos, except for the very last combo, which is a jab-punch-hook-upper, then opposite arm upper/punch down, and THEN, body shot each side.

I did the conditioning part once just so I would know what moves were in it. I thought it would be fun if I liked those kinds of workouts. However, doing it made me eager to explore the premixes and include some of the conditioning moves as part of the boxing workout.

Lauren, as usual, demonstrated why she is, in some people's opinion (including mine), "the best modifier in the business". She offers some great modifications,which I took full advantage of; I love that she doesn't do moves half-heartedly but offers some distinct options that do NOT feel like you are cheating yourself out of anything. I thought the music selection was interesting and above average, even if a few selections sounded familiar. The set is one Kelly has used before with them standing in front of a window.

The premixes are great and give a lot of options. Most premixes include a warm up/ cooldown/stretch. They are:

CoffeyFit Blend: Alternating Conditioning and Boxing Exercises - 47 minutes
Quick Blend: shorter version of above premix - 19 minutes
Kelly's Mix: Kelly's favorite mix of exercises from both workouts - 36 minutes
Upper Body Conditioning - 18 minutes
Lower Body Conditioning - 16 minutes
Cardio Express - 15 minutes

Instructor Comments:
She is friendly, engaging, and motivating in this workout. I really like her in it!

Laura S.


TLC (Train Like a Contender) is one of the latest DVDs in Kelly Coffey-Meyer’s “30 Minutes to Fitness” series. Like the others in the series, TLC includes two 30-minute workouts, as well as several premixes and bonuses. The two main workouts are Boxing and Conditioning (a bodyweight-only boxing conditioning workout which produces a cardio effect). I would rate the workouts as intermediate when performed without weighted gloves, and intermediate/advanced with the gloves.

Kelly performs the workouts with her regular background exercisers, Sam and Lauren, who provides low-impact modifications, in a studio with frosted windows through which you can see snow. The soundtrack is enjoyable fast-paced dance music.

The menu provides the following options:
• Introduction
• Warm-up (about 3 minutes) The DVD doesn’t include a boxing tutorial, but Kelly provides form pointers here.
• Quick Warm-up (about 1.5 minutes)
• Workout #1 (Boxing)
• Workout #2 (Conditioning)
• Stretch (about 5 minutes)
• Bonus (Flip Up/Push Up – about 7 minutes)
• Premixes
• Boxing Combos
• Music On/Off
The premixes are:
• CoffeyFit Blend (alternating conditioning and boxing exercises - 47 minutes)
• Quick Blend (a shorter version of CoffeyFit Blend - 19 minutes)
• Kelly’s Mix (Kelly’s favourite mix of exercises from both workouts - 36 minutes)
• Upper Body Conditioning (18 minutes)
• Lower Body Conditioning (16 minutes)
• Cardio Express (15 minutes)

Boxing: This workout is pure, fast-paced fun! It includes boxing combos performed face-on, angled to one side, then face-on but leaning on your outside leg. These are followed by high hooks and low hooks (body shots in which you need to use your leg strength to punch low). To give your shoulders a break, the punching is broken up with some squats. As in her other boxing/kickboxing workouts, Kelly helps you visualise being in the ring: “C’mon! He’s still throwing punches but you’re still moving!”

Towards the end of the workout, Kelly tells you to get a drink and come back for an eight-punch combo. This segment, performed to a reggae-styled track, includes an MMA-inspired move in which you punch an imaginary opponent in the head as he lies on the floor.

Conditioning: This workout switches between upper- and lower-body conditioning moves. Lower body exercises include ginga steps, fast-paced squats, jump-rope, and forward and backward lunges. Upper body exercises include a rope pull, and an open-handed upward slap (“like a forehand in tennis”); these will really raise your heartrate.

CoffeyFit Blend: This premix skillfully alternates conditioning and boxing exercises, and finishes with both a standing and floor stretch. Performed with 500g weighted gloves, it gives me a thorough full-body workout, and leaves me feeling energised and looking forward to doing it all over again.

Flip Up/Push Up: In this seven-minute bonus, Kelly flips a playing card, then performs the number of push-ups indicated on the card, as Sam does the same number of squats, and Lauren does crunch variations. I think this segment would have worked better if they had done it as a circuit, switching places each time, but there’s no reason why you couldn’t do that at home.

In summary: Kelly clearly put a lot of thought into developing TLC. The boxing segments hit just the right blend of being varied and interesting, yet easy to follow, and are different enough from those in Circuit Burn to make buying both DVDs worthwhile. As with the other “30 Minutes to Fitness” DVDs, the premixes and bonuses make it great value for money. Kelly and crew look like they’re having a blast, the music is great, and after each workout I look forward to my next session of “training like a contender”.

Ratings out of five:
Production values *****

Workout design *****

Instruction *****

Fun factor *****

Music *****
Meets expectations *****

Overall *****

Instructor Comments:
Kelly cues very well, is encouraging and looks like she’s really enjoying herself. At one point, she smiles and asks, “Isn’t this fun?”