30 Minutes to Fitness Muscle Up/Lift 2B Fit

Kelly Coffey-Meyer
Year Released: 2014

Categories: Abs/Core , Lower Body Strength , Step Aerobics , Upper Body Strength



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30 MTF: Muscle Up/Lift 2B Fit is Kelly Coffey-Meyer’s version of a heavy weightlifting workout. As with all the 30 MTF DVDs there are two main workouts that clock in at around 30 minutes along with several different premixes. For more information about the setting, music, and background exercisers, please read my review for workout 1.

This is review for workout 2 (29:53) which targets the leg, biceps, & triceps.

Main Menu: Introduction, Workout 1, Workout 2, Bonus Abs, Premixes, Outtakes, Credits, Music On/Off.

There are 8 different premixes ranging in length from 19-67 minutes.

Equipment: either a weight bench or a full size club step with 3 risers under each side is needed. In addition, several sets of HEAVY dumbbells are needed. I believe Kelly was using 25s for some of the leg exercises. I had weights ranging from 20s to 10s for the workout. While not required, you may want to use weightlifting gloves. Have water and a towel nearby.

Warm Up: shoulder rolls, arm circles forward and back, squats, knee hug, reverse lunges, inner thigh stretch, jacks, jog in place, shuffle in place, huggers, standing twists.

Main Workout

2 exercises are paired together to create a superset. You do each exercise for either 8 or 16 reps and do 2 rounds before moving on to the next superset.

Exercises: sumo squat/glute bridge, alternating forward lunges/stiff legged dead lift, curtsy squat/frog squats, flip curl to pledge curl/skull crusher, seated side curls/overhead triceps extension, alternating hammer curls/triceps kickbacks.

Cool down/Stretch: arm circles, huggers, shoulder stretch, triceps stretch, shoulder drop, low back stretch, standing quad stretch, inner thigh stretch, neck stretch. This stretch was slightly longer than in workout 1 and felt more comprehensive.

Overall Impressions: I enjoy heavy lifting so this workout was a winner for me. The intensity of the workout can vary depending on the weights you choose. The supersetting of exercises and deliberate pace of each rep meant that I could go really heavy and get a lot of work in in a short amount of time. I liked the curl variations Kelly chose. It makes it more interesting than just doing standard biceps curls. This workout did a great job of targeting and fatiguing the targeted muscle groups.

Instructor Comments:
Kelly really shines as an instructor and weight lifting seems to be her strong point.

Sabine Reuter

04/08/2015

30 MTF: Muscle Up/Lift 2B Fit is Kelly Coffey-Meyer’s version of a heavy weightlifting workout. As with all the 30 MTF DVDs there are two main workouts that clock in at around 30 minutes along with several different premixes.

This is review for Workout 1 (28:48) which targets the chest, back, shoulders, and abs/core.

Main Menu: Introduction, Workout 1, Workout 2, Bonus Abs, Premixes, Outtakes, Credits, Music On/Off.

There are 8 different premixes ranging in length from 19-67 minutes.

Setting, Music, and Background Exercisers: The set is very light and airy looking. There are light colored walls with brick accents and a light colored wood floor. In addition to the light décor, the set is well lit making it feel open and inviting. The music is instrumental and has a rock/techno quality to it. I didn’t really notice it which means it was probably neither great nor distracting or irritating. There is a ‘music off’ option if you want to play your own music. Kelly does the workout with 3 background exercisers, 2 women and 1 man. The women are all wearing mid-calf length athletic bottoms and layered tank tops and the man is wearing longer shorts and a muscle shirt. None of the background exercisers is mugging for the camera or acting in a distracting fashion.

Equipment: either a weight bench or a full size club step with 3 risers under each side is needed. In addition, several sets of HEAVY dumbbells are needed. I believe Kelly is using 25s for some of the back exercises. I had weights ranging from 20s to 8s for the workout. While not required, you may want to use weightlifting gloves. Have water and a towel nearby.

Warm Up: shoulder rolls, arm circles forward and back, huggers, squats, squats with knee hug, reverse lunges, jacks, jog in place, shuffle in place.

Main Workout

2 exercises are paired together to create a superset. You do each exercise for 8 reps (ab/core exercises are done for 16 reps except superman) and do either 2-3 rounds before moving on to the next superset.

Exercises: underhand bent over rows/bench press (3 rounds), lawnmower rows/chest flys (3 rounds), pullovers/push-ups (2 rounds), Arnold press/bench crunch (2 rounds), lateral raise/boxer toe touches (2 rounds), reverse flys/superman on the bench (2 rounds).

Cool down/Stretch: shoulder stretch, chest stretch, upper back stretch, lower back stretch, triceps stretch, huggers, neck stretch.

Overall Impressions: I enjoy heavy lifting so this workout was a winner for me. The intensity of the workout can vary depending on the weights you choose. The supersetting of exercises and deliberate pace of each rep meant that I could go really heavy and get a lot of work in in a short amount of time. My only minor complaint is the short amount of time spent stretching at the end. If you’ve really pushed yourself the stretches demonstrated are not held for enough time. Simply increasing the time in the current stretches or adding on 1-2 more stretches would have been beneficial and would still keep the workout around 30 minutes.

Instructor Comments:
I find Kelly to be phenomenal instructor. She is motivating without being over the top or annoying. She doesn't focus on appearance and instead focuses on trying your personal best and having fun. I find her to be authentic, warm, and engaging!

Sabine Reuter

04/06/2015