Weight Training/Strength Workouts

Fitness Becomes You Volume 1
Margaret Richard
Year Released: 2004
These two volumes are very nicely done. The two are made so you have the option of doing just 20 minutes each or doing the whole workout. Each 20 minute Program has its own warm up and cool down. Both volumes are chaptered with Programs A, B, and C.

Volume One 60 minutes contains:

Program A:

Warm Up
Quadriceps
Hamstrings
Glutes
Calves
Cool Down

Program A was taped at Canandaigua Inn On The Lake. It is a beautiful park like setting over looking the water. Nice relaxed atmosphere with some spanish music. Margaret works out alone. The pace of the workout was just right not too fast and not too slow. No dread factor it went by fast.

Program B:

Warm Up
Abs
Inner Thighs
Outer Thighs
Cool Down

Program B was taped at Body One Studios. Its an indoor workout. Margaret works along with Heidi. The studio is nice looking but nothing extraordinary. This workout also flows well.

Program C:

Warm Up
Pectorals
Triceps
Biceps
Deltoids
Cool Down

Program C was taped at Sonnenberg Mansion and Gardens. This is a beautiful setting and with the spanish music made it all the better to work out to. Again the workout flowed well with a relaxed atmosphere. Margaret is alone in this one.


Instructor Comments:
Margaret is very pleasant and enjoyable. She smiles all the while so you don't realize how hard she is working you out.

Sundari

08/20/2008


I did the two lower body workouts from Margaret Richard's Fitness Becomes You Vol 1.

The "standing" leg work (14min) & lower body floorwork (13min) routines on Vol 1 are mostly unweighted short exercises done supported on a chair.

The music is flamenco/light jazz instrumental and Margaret is articulate & sweet. The workouts are beginner-level at best and would be best suited to someone older or out-of-shape who needs joint-friendly deliberate non-strenous exercises.

The choice of exercises in these high-rep/low-weight routines aren't challenging enough to increase endurance or strength. The exercises in the Slim Series, by comparison, are also high-rep/low-weight but I can see the compound exercises of Firm-it-Up for example being strenuous enough to increase an intermed-level exerciser's fitness level.

I am thinking about giving this DVD to my 70-year-old aunt, an active woman and inspiration to me. She is the type of woman that can climb hills and cover an entire amusement park for hours on end. She would very much appreciate the calm soothing exercises in this workout, the support of the chair to prevent her from falling, no need for intimidating equipment (barbell? stability ball? nope) and Margaret's calming maturity. There's nothing threatening about these routines.

I think anyone who does FIRM workouts regularly, Cathe or Tamilee is not going to find these routines challenging or inspiring. The exercises seem dated to me, straight from a 1980's workout show. For example, during the "seated" ab work in Vol 1, the chair completely removes all need for stability muscles - the exact reason most ab routines today involve stability balls and balance moves.

Margaret only uses dumbbells for one exercise (slow squats), the remaining exercises in these two workouts are done with 3lb ankle weights or no weights at all. She definitely pushes the reps with pulses and variations to attempt to reach fatigue.

The "standing" leg work is really three exercises. It includes 1-2min of slow controlled squats, then some hamstring work done kneeling on a chair. She concludes with bent-over calf raises.

The "floorwork" abs/lower body routine is also based on 3 exercises. It starts with chair v-sits & oblique twists, goes to seated inner thigh squeezes using a small squeezable ball and concludes with various standing outer thigh lifts, no ankle weights.

There are lots of stretches in between exercises. Margaret is very articulate and soft-spoken, and she's definitely not a drill sergeant. Scenery is absolutely beautiful, park-like resort settings.

I'm a bit disappointed at the lack of innovation in the exercises themselves but I can see these workouts having a place in a older beginner's fitness lifestyle. Especially if that person has seen Margaret Richard's Body Electric and enjoys her low-key style.

I also previewed the remaining workouts on this DVD and was disappointed to find that there is no back work. I found the upper body workouts very short and unimaginative.

If I were to spend 15min exercising the upper body I would prefer to do one of Tamilee's I want those arms routines or one of the premixes from Cathe's Push/Pull for more intensity.

Instructor Comments:
Dawn P

07/27/2004


This consists of three 20-minute workouts, each with its own warmup and cooldown. Workout #1 is quadriceps, hamstrings, glutes, and calves. It’s filmed in a nice outdoor setting. I didn’t like the warmup at all; it was too dancy. Margaret seems distracted and/or spacy throughout the workout, and her voice quality is poor. This is strictly a beginner-level workout. I found it quite a yawner. Workout #2 is abs, inner thighs, and outer thighs and is shot indoors. The warmup was again dancy and dull. This is another beginner-level workout. Margaret speaks very hesitantly, like she doesn’t know what to say. Workout #3 is pectorals, triceps, biceps, and deltoids, in an outdoor setting. This workout is better. It has some very good delt work, and Margaret seems more at ease. However, it’s not enough to make this tape worth keeping.

Instructor Comments:
Annie S.

07/22/2004

Getting Better
Margaret Richard
Year Released: 1996

Workout Type: Total Body Weightwork

Workout Length: Upper body stretches - 3 min . Upper Body work 20 min + Abs 3.30 min. + Lower Body stretches - 3min. Lower Body work - 27min. + cooldown and stretches - 3min. = Total 57 min.
After 24 min. a sign comes up on your tv screen and says "For a Shorter Workout stop now"

Fitness Level: Advanced, Intermediate or Beginners... Her moves are slow enough to allow Beginners to keep up, Intermediate and Advanced can add weights to add intensity.

Equipment: chair, dumbells, mat

Set: 3 windows with louvers 2 sets of potted flowers

Attire: She is in full length gray body suit and a Boot on her foot.

Cast: one on one!

Effectiveness: The heavier you lift the more you'll feel it... I still feel my muscles 2 days later.

Music: Jazzy with a beat.

Presentation: Expertly and smoothly flows from one move to another. as usual she takes you through a variety of movements for each muscle group. Very nicely done!

Warm up: sitting down, flowing arm movements - 3min. head tilts, shoulder rolls, tricep stretch etc.

The Workout:
Pectorals - lay on back, handweights.
Pec flies - 7x then halfway up 8x
then pulses - 10x
then scissor arms one up while other down - 4x
pec flies 4x
halfway up 6x
pulses 4x

Triceps - still laying on back .. lift arms above head. 22x
then palms face up - 10x
then straight down twist up - 10x
pulses 12x
triceps 8x
palms up 6x
pulses 4x
quick stretch

at 10.30min. Bicep curls
sitting on chair - 10x
palms face each other with 2-count on top - 8x
bottom, middle and extend forward 4x
reg full curls - 4x
arms face sides - 4x
reach side, bring in, up and down - 4x
curl sides - 4x
palms face each other - 2x
then pulses

at 13.30 Deltoids
full arm delt raises with pulse at top - 12x
frontals - 4x
palms face each other, open side close center 8x
scissors - 4x per side
militaries 8x
then halfway down -14x
quick stretch.

at 20min. Abs . lay on mat with feet up on chair
at 23.30min quick stretch

at 24min. sign appears: "For a shorter workout Stop now"

Lower Body workout begins..
Lower Body Stretches - 3min.
Outer thighs - weights are above knees. lay on side with legs at 45 degrees angle.
2-count lift - 12x
up and out - 8x
extend up and down 2-count 12x
extend and straighten - 4x
straight leg up and down 8x
2-count lift - 12x
quick stretch

at 7min other leg

at 11min. Inner thighs: lay on back, legs at right angle,
open to sides and close to middle. 18x
halfway down - 16x
feet together continue
alternate knees to chest with open and close.

at 14min. Hamstrings - on fours, rest stomach on step or chair for support.
bring leg straight static then extend and bend calf up and down. 12x
bring leg into chest and out - 8x
at 90 degree angle, lift and lower leg 6x
pulses
bring leg straight static then extend and bend calf up and down.
bring leg into chest and out
at 90 degree angle, lift and lower leg
pulses

at 18min. Gluteals - Bridgework

at 21min. Other leg Ham lifts.
quick stretch

at 25min. Quads - lay on back, legs extended halfway
lift and lower entire leg - 12x
lift and lower halfway 4x
rotate entire leg to face side then up 8x
lift and lower entire leg
lift and lower halfway
rotate entire leg to face side then up

at 27 min. other leg
quick stretches

at 30 min. Stretches - 3min.

Total Rating: Excellent workout for those who do not have too much use of foot or feet, all muscles are worked very thoroughly, and all muscles are given equal amounts of time and intensity. This tape flows and is extremely beneficial and excellent for maintaining or improving muscle strength.. She does NOT baby you here!! She advises those who cannot use weight to do the moves without the weights. I give this tape a rating of 9 1/2 out of 10 possible points... Another winner by Margaret IMO!

also ... this tape is great for those days when you want to exercise but don't "feel" up to it, or for lazy days... you will still get clobbered... especially if you do what I did and go for the heaviest possible weights...
(I used 15lbs db.s for biceps,. 12lb for pec flies and 7lb for Tri's, Delts and pecflies ... and I used 5lb ankle weights for all the lower body work.)

Lucy

Instructor Comments:
Instruction: Margaret begins the intro telling you that she just had foot surgery...and that this is a low impact workout that can be done entirely either sitting or laying down

Sunshine

07/05/2003


This 60-minute tape is designed for people who are unable to stand due to an injury or operation. Margaret did this tape to maintain muscle tone after foot surgery, so she does the workout in a cast shoe. The workout can be done as one 60-minute total body workout, or two 30-minute workouts (upper body and abs, lower body). The equipment required includes light dumbbells, mat, towel, ankle or thigh weights, and chair, bench, or tall box that you can sit on, kneel over, or prop your feet on.

I initially bought this workout because I’m a klutz and figured it might come in useful. About a week later, I tripped going down the steps and sprained my foot, so I got to try it out. I would rate the workout as intermediate to advanced, but beginners could do the tape if they use very light or no weights. I really liked this tape and thought it was a very innovative idea. When you injure your arms, you can at least do cardio. But trying to modify tapes to be done seated or lying down can be frustrating, as I’ve discovered in the past. I got a good sweat with this workout and I know I’m going to feel it tomorrow. Even if you are an advanced exerciser, though, don’t pick up your heaviest dumbbells. She does a lot of reps with lots of variations, so you will fatigue even with lighter weights. I used 3 – 8 lb. dumbbells plus 5# and 8# ankle weights.

The workout is structured as follows:

Seated Warmup 3.5 minutes

Seated Upper Body Toning: 16.5 minutes total
1. Pectorals: pec flyes, a very long set with lots of variations, I used 5# dumbbells (TOUGH), 3 minutes
2. Triceps: lying French presses, another long set with many variations, I used 5# dumbbells to start and had to drop to 4#, 3.5 minutes total
3. Biceps: dumbbells curls and curl variations, another long set, I used 8# dumbbells, 4 minutes total
4. Delts: delt flyes and variations, overhead press; I used 4# and had to drop to 3# due to muscle failure, 3 minutes total
5. Back: upright rows, rhomboid pinches, and bent-over flyes, I used 8#, then dropped to 6# and finally 4# on the flyes, 3 minutes total

Abdominals: 4 minutes total, done with feet resting on the box, got a nice burn on these!

Final Stretch for Workout #1 or Warmup for Workout #2: 3.5 minutes

(Total of Upper Body Workout: 27.5 minutes)

Lying and Kneeling Lower Body Toning: 26 minutes total
1. Outer Thigh: leg lift variations, long set, 7 minutes total; I used 8# ankle weights, but Margaret uses thigh weights. This is really a tough set if you go heavy!
2. Inner Thigh: interesting variations of floorwork I’d never seen before, 3.5 minutes total, I used 8# ankle weights again.
3. Hamstrings & Glutes: done while kneeling over box, VERY tough; I started with 8# and had to drop to my 5# ankle weights to maintain good form. Margaret does the right hamstrings first, then the glutes, then the left hamstrings. Total on Hamstrings was 3.5 minutes, total on glutes was 7 minutes. This will leave you whimpering for mercy if you go heavy.
4. Quads: lying quad leg lifts, I used a 5# ankle weight but could have gone heavier but was too lazy to change ankle weights again, 5 minutes total

Final Stretch: 3 minutes

(Total of Lower Body Workout: 32.5 minutes)

Total time for both workouts: 56.5 minutes

The only real complaint I have about the workout is that she didn’t stretch after working every muscle group, so I stopped the tape and did my own stretches or supplemented the ones she did. Other than that, the workout is quite good. I know I will be adding the floorwork segments to other workouts even after I get better. The floorwork is as difficult as the floorwork in the Firm Classic series, but much longer and she does some interesting and tough variations. I also felt that the final stretch, which was done seated, focused more on the upper rather than the lower body which had just been worked, so I added my own stretches at the end.

I really liked this workout. Margaret’s tapes aren’t cheap (about $30 new from her website), but I know I will get my money’s worth with this tape. Overall, I’d give the tape an A. If you are klutz like me, this is a must-have for your video collection.
Instructor Comments:
Margaret Richard is very personable, somewhat chatty, but not annoyingly so. She gave good form pointers throughout the workout and she has great muscle tone for her age. I found her quite motivating to work out with.
Wendy B

02/08/2002

High Voltage
Margaret Richard
Year Released: 1993

High Voltage is a 60 minute total body workout led by Margaret Richard, host of the PBS exercise show Body Electric. It was originally released on VHS, but is also on DVD on her two-DVD Classics collection. This workout was shot outside a Florida marina. Joining Margaret are two familiar faces from the Body Electric show: Joe and Jules. You will need a mat (for the floorwork), a chair (for support during calf work), a folded towel (for the hamstring and inner thigh work), and light weights (several sets recommended; Margaret uses a range from 3 to 8 pounds, while Joe and Jules use one pair of 3 pound weights only). I use 5 lb. dumbbells for the workout, except for shoulders (where I use 3 lbs.). Ankle weights can also be used during the floorwork to increase the intensity.

If you’ve never done Margaret’s workouts, her workouts use light weights and high repetitions. She doesn’t count reps, but works the muscle to fatigue in a time frame of about three to three-and-a-half minutes per muscle group. A variety of rep patterns and tempos are utilized for each section, including singles, “power pulse” (pulse twice while in the contraction), pulses, slow rep speeds (up 2, down 2; up 3, down 1, etc.), and alternating.

This workout is divided into two halves that can be done separately on alternate days, or together for a full 60 minute workout. Margaret and crew are wearing different outfits for each half.

The workout is as follows. If you have the Classics DVD set, each segment is chaptered.
-Warmup (graceful arm movements and light dynamic stretches, including some squats)
-Calves (heel raises holding onto a chair for balance, both in parallel and turnout)
-Quadriceps (plie squats, including pulses; mid-range stationary lunges with the back knee directly under the hip)
-Hamstrings #1 (working the right leg only: starts in prone position for bent leg raises, then moves onto all-fours for hamstring curls and bent-leg raises)
-Gluteals (bridgework, or supine gluteal tucks; including knee presses)
-Hamstrings #2 (repeat the Hamstring sequence on the left leg)
-Abdominals (crunch variations)
-Deltoids (shoulder press/pec deck combo, rotator cuff work, standing bench press, and a unique scissor move)
-Back (standing bent rows and rear delt flyes)
-Streching Transition* (Margaret stretches the muscles worked in the first half of the workout.)

At this point, you can stop the workout, or continue on to the second half.

-Pectorals (pushups, pushups alternated with back stretches)
-Triceps (standing French press, tricep kickbacks, and a behind the back move which also works the rear deltoids)
-Biceps (standing curls, both to the front and side)
-Obliques (standing side crunches aka tick-tocks, done on one side only holding dumbbells before doing the other side)
-Outer Thighs (side leg lifts, shootouts, and an interesting rotation move)
-Inner Thighs (side leg lifts done with the bottom leg in both a bent and straight leg position, and a lift-leg extension combo)
-Cool down (a series of graceful arm movements)

*Margaret designates this as the warmup for the second half, or a cool-down for the first half.

Although the exercises are fairly standard, the high repetitions, various rep patterns, and Margaret’s twist on some of the exercises will make your muscles burn. The music is a nice mix of R&B and jazzy pop, that is both calming and energizing. The only things I don’t like about this workout is the warm-ups, stretch transition, and cool-down. The stretch transition should not be used as a warm-up for the second half, as it isn't really a warm-up (just like the warm-up in the first half isn't either). The cool-down doesn't provided much needed stretches for the muscles worked in the second half. This workout can be found on Margaret’s Classics collection (a two-DVD set, which also includes three of her other older workouts). While the outfits are dated by today’s standards, this classic workout is useful even today, and I highly recommend it for all fitness levels.
Instructor Comments:
Margaret is quickly becoming one of my new favorite instructors. I really like her low-key, down-to-earth style (with a great sense of humor), and she also gives excellent form pointers and cues.

Garrie A

03/25/2017


High Voltage was shot in 1993 and is available as part of The Classics four workout, two DVD set. It's shot outdoors on a wooden deck at a marina. Margaret has two young, male and female background exercisers who have appeared with her before.

This is a 60 minute workout that you can split into two half-hours if you prefer. I normally don’t like long workouts, but this one flew by, as do most of Margaret’s workouts, at least for me.

Margaret is known for her killer floorwork that sets your butt and thighs on fire and this was no exception. How could she possibly make those outer thighs work harder? By adding, literally, a twist. Yikes! I have to say that my legs and butt have never looked better since I've been doing Margaret’s DVDs. The Firm’s fannylifter never gave me these results.

The standing quad work was painful but effective. Squats and pulsing squats, the sets were varied with heel raises. As MR says, "Working the quadriceps is one of life's special delights!" I can see more definition in my thighs.

She did a long segment for calves, an area neglected by most instructors. My skinny calves have actually gained a little bit more shape.

Upper body had endless pushups so I sat part of that out. She varied the set by having you do two pushups, then stretch back into child’s pose, then resume and repeat. This woman is a pushup machine.

Triceps work was tough as always. My excuse for not completing it was that the blood was rushing down my arms making them numb. She seems fond of having us hold the weights behind our backs and then lift them, sort of running them up and down the lower back and butt. This after having lifted them in every possible way before to pre-exhaust them. Oww!

Two minor complaints:

1. I didn't like her ab work. It's strictly crunches, and mostly works the upper abs. I do planks or lower hip lifts instead. She did weighted oblique side bends, which I skipped, since I never use weights for abs.

2. There was minimal stretching between chapters and the final stretch was a bit dancy and didn't stretch my legs enough.

I continue to add to my Margaret Richard DVD collection and always look forward to working out, instead of dreading it. There is a reason this woman has been a fitness queen for decades and, fortunately for us, shows no sign of stopping.

Instructor Comments:
Margaret's personality is impish and engaging, and she’ll make silly jokes or tap her foot to the music, while you are struggling just to breathe and keep up. Someone once described her style as "killing you softly." She gives form pointers constantly, which keeps you focused. Margaret has a couple of wardrobe changes, and they are very bright colors, for you fitness fashion mavens. I wasn't distracted by the clothes, but rather by her amazing arms! I'm guessing she was in her late 40s at this time, too. It was pretty funny to see the 20-something guy using 3 lbs. for arms while Margie was using 8s. His arms looked flabby by comparison.

videofit

08/20/2008

Sculpture: Upper Body
Margaret Richard
Year Released: 1997

Sculpture Upper Body is a 50 minute workout led by Margaret Richard, host of the PBS exercise show Body Electric. As the name implies, the focus is on the upper body—arms (biceps and triceps), chest (pectorals), shoulders (deltoids), back, and abdominals. You will need a chair, weights (light weights—I use a range from 1 to 5 pounds and still feel it!), and a mat (if not on a soft surface). For the warm up, you will also need a towel.

If you’ve never done Margaret’s workouts, her workouts use light weights and high repetitions. She doesn’t count reps, but works the muscle to fatigue in a time frame of about three to three-and-a-half minutes per muscle group. A variety of rep patterns and tempos are utilized for each section, including singles, “power pulse” (pulse twice while in the contraction), pulses, and slow rep speeds (up 2, down 2; up 3, down 1, etc.). In this workout, each upper body muscle (except for abdominals) is worked twice, instead of once (as in her other workouts).

The workout is as follows:
-Warmup (nice upper body movements and dynamic stretching using the towel0
-Pectorals (pushups, pushups alternated with back stretches)
-Triceps (standing french press, both double—using both weights in one hand, and one arm)
-Biceps (standing curls, hammer curls, and reverse curls with the palms facing down—this works the forearms too)
-Pectorals II (pec flyes, pullovers)
-Triceps II (standing tricep kick backs, rear arm lifts, and a behind the back move that also works the rear deltoids)
-Biceps II (seated one-arm concentration curls, using two weights in one hand)

At this point, you can “Break here for a shorter workout”, or continue on work the rest of the upper body: deltoids (shoulders), back, and abdominals.
-Deltoids (variations on front and side raises, a standing chest flye move)
-Back and Lats (seated bent over rear delt flyes, seated wide rows, shrugs, seated pull-down move)
-Deltoids II (standing chest presses done with weights in front of the chest (including a combination with raising one weight at an angle, overhead presses, pec dec/butterflies)
-Back and Lats II (standing rows, standing rear delt flyes)
-Abdominals (crunch variations)
-Cool down

This is a very tough workout. Although the exercises are fairly standard, the high repetitions, various rep patterns, and Margaret’s twist on some of the exercises will make your muscles burn. I use 3 lb. Dumbbells for most of the workout, and in some instances have to use 2 and even 1 pound weights (for the second set of deltoids) at times! The setting is a non-descript living room, and the music is a pleasant, jazzy mix. The only thing I didn’t like was the abdominal work; it was too crunch-heavy and focused primarily on the upper abs. I prefer Pilates or other non crunch-heavy abdominal workouts. This workout is great for all levels, and I recommend it for those looking for a change of pace from traditional heavy weight upper body workouts.

Instructor Comments:
Margaret is a very pleasant, low-key instructor. Her form pointers are excellent, and she has a nice sense of humor that I like.

Garrie A

02/21/2017


I've only done the shortened workout on this video and it's tough butI"m a beginner with weak upper body. I've done this twice so far. she does the pecs, triceps, and biceps then goes through the 3 again with a differnt exercise (start with p ushups and of course french presses for triceps and the tricep kickbacks). she doesn't skip around but does the pecs then the triceps then the biceps then does the same using different moves. the 2nd set is to fatique the muscles but quite frankly mine were fatiqued long before the 1st round ended! there's also a long warmup with a towel that I found bothersome but guess for this type of workout it was necessary to stretch. I shudder to think what it would've felt like doing it cold turkey! the ' short' workout is about 30 min (twice what my usual firm super body sculpt upper body is).I think she does delts in the 2nd half but like i said, haven'te made it there yet! I've wondered about doing just the 1st round in the first part then skipping the 2nd round and going to the 1st round in the 2nd part jsut to work all the parts in 30 minutes (the whole thing is an hour or so). I keep this one cause one day I wanna do it and get through it and see the improvment! I like Margaret's style. she talks but so far isn't irritating or anything to me.

Instructor Comments:
I like her! Very 'normal' and down to earth. Not too chatty or irritating.

Susanna

04/23/2006


Sculpture Upper Body is a GREAT workout! I LOVE it! It is quintessential Margaret Richard, with each and every body part being worked to total fried fatigue, using light weights and high reps. Margaret varies the rhythm of the movements, and changes up the exercises without pausing. The 50 minute workout is divided up into a warmup followed by the individual body parts, pectorals, triceps, biceps, deltoids, lats/back and abdominals. You do each body part once through, and then later on in the workout, Margaret gives you a whole new section of different exercises for each of the body parts. By the time the workout is over, you feel like you have hit every muscle fiber of your arms, shoulders and back. The abdominal workout is nice for good measure, but it's the upper body workout that shines on this tape. I can't really say enough good things about it. Anyone can do this workout and get tremendous benefits. Beginners can start with it, using very light weights or no weights. Advanced people will be shocked at how intense the exercises are, and will feel a burn unlike that felt with heavy weight workouts.

The music is instrumental and nice, but not distracting. Margaret is wonderfully motivating and a pleasure to work out with.
AAA++++

Instructor Comments:
Margaret is one of the most professional and experienced instructors on video. She is a "mature" woman of a certain age, but is in excellent condition, has a very nice, pleasant personality, and always has impeccable form. She explains each exercise and continuously gives detailed form instruction.

Abbe

01/12/2004


Let me start this off by saying that this is the first review I've ever done on a workout so bear with me....

I'm not going to go into detail as to exactly what exercises were done, but suffice it to say, this was ALOT tougher than I originally expected! To give you some background on me, I'm a huge Cathe fan and tend to stick to her style of weight training, using fairly heavy weights. That being said, however, this Margaret Richard workout totally FRIED me! As a matter of fact, by the time I got to the shoulder section, I was barely lifting my 2-lbers!

I like that she kept changing the different types of exercises done for a specific body part. You were never bored...You also could start out with a heavier weight and easily go down to a lighter weight once you "felt the burn" (which, believe me, you definitely did!)

She shows perfect form throughout all the exercises, gives good pointers.

Honestly, my only negative comment about this workout is that it's not on DVD!


Terri

09/21/2003



Workout Type: Upper Body Weightwork

Workout Length: warmup - 4 min . Upper Body work 23 min + 16min. + Abs 4.20 min. + cooldown 4min. = Total 51.20 min.
After 27 min. a sign comes up on your tv screen and says "Break Here for a Shorter Workout"

Fitness Level: Advanced, Intermediate or Beginners... Her moves are slow enough to allow Beginners to keep up, Intermediate and Advanced can add weights to add intensity.

Equipment: chair, dumbells, mat

Set: 3 Louver windows, 4 large potted plants, Looks like a room. Blue carpet.

Attire: One piece black leotard with strings at shoulders.

Cast: Margaret that is, one on one!

Effectiveness: I enjoyed her style. and my muscles felt it afterwards... but then I heavied up!

Music: Jazzy with a beat.

Presentation: This workout flows, she doesn't rush you from one move to the next but it progresses well.
She also adds quick stretches here and there after the different muscle groups.

Warm up: 4 min. Using a towel for all the arm warm up work. If you thought the towel stretches felt good on your legs... wait till you try this! (I loved it!)

The Workout:

Pecs - Pushups - depends on fitness level - which variation you prefer.
18x then stretch back onto knees
4 2-count then 2-count back.
then 3 down and once back 3x
alternate one and one 4x
then 10 normal

Triceps - French Press 16x
alternate - 4x per arm
double arm 7x
2 weights in one arm 14x per arm
two arms - bring to top 10x then 2-count pulse at top.
alternate 4x per arm
both arms - pulses at top 14x

Biceps - double arm 10x
alternate 4x per arm
palms facing each other both 7x
with a twist at top 8x
palms facing floor 10x
reg both 5x 2-count pulse at top
palms facing each other - 5x 2-count pulse
reg with twist at bottom 5x 2-count pulse
palms face down - 5x 2-count pulse
alternate palms face down - 10x

at 16min. Pecs 2 - Lay down on back straight arm raise from next to legs up and above head 4x
alternate 5x per arm
pec flies with twist at top 12x
from middle to open - 7x
small pulses 26x

at 19min. Triceps 2 - double arm kickbacks 8x
with 2-count pulse in back 6x
with palms facing back 14x
palms face each other in back pulses 4x
lift arms back then out 6x
then 2-count pulse up 4x
then 2-count pulse out 4x
reg kickbacks 10x
alternate 10x
6 pulse backs

at 23min. Biceps 2
sit in chair - one arm - concentration curls - she uses 2 weights in one hand
12 reg
8 2-count pulse at top
10 reg
other arm

at 27min. Sign comes up Break Here for a Shorter Workout

Deltoids - Frontals - both arms 2-count pulse at top 9x
with palms up same 8x
side delts w/ 2-count at top 8x
to middle open arms to side 2-count at out 8x
side delts 3x
frontals 7x
alternate frontals 5x
with palms up both 6x

at 31min. Back and Lats
sitting in chair, chest on legs , rear delt flies reg 8x
double pulse at top 8x
now bend arm sat elbow 12x
rotate shoulder 8x
open arms bring elbows 8 into back
then with 2-count pulse 12x

at 35min. Deltoids 2 Bench Press move while standing 12x
then with alternating one arm lift 6x
then militaries 8x
one in one up 10x
rotate arms in circle under and up 10x
standing bench presses 8x
then with alternating one arm lift 4x per arm
then militaries 10x

at 39min. Back and Lats 2
standing upright bent rows 10x
then w/ 2-count pulse 6x
then w/ twist palms down 10x
whole move with palms down 8x
then 2-count pulse 5x
Butterflies w/ 2-count pulse at top 8x
standing upright bent rows 5x
then w/ twist palms down 6x
Butterflies w/ 2-count pulse at top 6x

at 43min. ABS

at 47.20 min. Cooldown - 4min.

at 51.20 END

Total Rating: A thorough upper body weight tape, can be split in two days or done in one day. It is very well done... I give it 9 1/2 out of 10 points.


This tape alternates well with Sculpture Lower Body tape.
Instructor Comments:
Instruction: Margaret wears her hair straight and short in this one. Her usual charismatic smile (well, I like it!)

Sunshine

07/05/2003


If you want your upper body muscles to be thoroughly worked to the level of fatigue (and possibly beyond!), then this workout for you.It is simply FANTASTIC! Based on the "Body Electric" TV series which airs on your local PBS station (if you're lucky). It's a 60 minute workout, lead by Margaret Richard, host of the TV show. Although the total workout is 60 minutes, it can be split into two 30-minute segments if time is a problem. The video actually cues you when to stop the tape for a 30-minute workout. Bear in mind, the focus on this tape is "sculpting" the muscles and building endurance as opposed to increasing strength. You'll do more repetitions with lighter weights. It looks like Margaret is using 2lb dumbells. I used 3-6lbs, depending on the muscle being worked.It starts with a warmup focusing on the upper body which uses a towel in creative ways. I was really glad to see a warmup of an upper-body-focused tape which actually focused on the upper body. You will actually begin to feel your muscles working here.

The video consists of 12 segments: pectorals, triceps, biceps, pectorals again, triceps and biceps again. At this point, you'll be instructed to stop for a shorter workout. The next segment consists of delt work, back/lats, deltoids again, back/lats (again), and a set of abs. The video ends with a nice cool down stretch.

The first set of pectorals consists of pushup moves. Margaret starts the pushups full form and cues you to do the same if your fitness level allows, then lowers to her knees for a pushup/pec stretch combo move. She usually executes excellent form, however during the pushups, her elbows seemed a little too "locked" to me.

Throughout all segents of the video, she does a "power pulse" movement, where she pulses in the contraction two times, then relaxes for one repetition. YOUCH! The first tricep segment is a TOUGH French press set using light dumbells overhead. For the second set of pecs, she does them on the floor using dumbells for chest flyes and and overhead movement which I really didn't feel much in my pecs. Next, there were triceps again. She did a move similar to an upright row, but behind the back. I felt this a lot more in my posterior delts than the triceps, however. She also does triceps kickbacks, which were intense! She does shoulder presses and other traditional delt moves and good back/lats sets, first seated, then standing for the second set.

I was a little disappointed with the ab work, however. Not very challenging, and she didn't incorporate moves for the lower part of the abs.

All in all, a SUPERB workout. I would definitely recommend this tape to the Hall of Fame, but I'm afraid I'll probably be the only one to review it since Margaret Richard isn't well known like Cathe or The FIRM. Anyone, regardless of their fitness level will be challenged by this workout provided they use a sufficient amount of weight. Each individual muscle group is cued on the tape, so that particular exercise could be easily found if you only wanted to work one muscle group as an add-on to another workout. I only wish she would've separated the two 30-minutes segements into pushing (i.e. chest, shoulders, triceps) and pulling (i.e. back, biceps, abs) muscles like Cathe Freidrich does in her videos so that you could train on consecutive days in this way.

Good cueing from Margaret

Genelle

10/24/1999

The Body Electric Workout
Margaret Richard
Year Released: 1990

The Body Electric Workout is a 60 minute total body workout led by Margaret Richard, host of the PBS exercise show Body Electric. It was originally released on VHS, but is also on DVD on her two-DVD Classics collection. Joining her are five “dancers” from her show: Joe, Jules, BeNisa, Jane, and Donna. However, only four are present for each segment. The set is the 1990 Body Electric set, and the music is original music written for the workout (a jazzy pop/R&B sound, with most songs including vocals!). You will need a mat, and light weights (Margaret and crew use three pound dumbbells). I use 5 lb. Dumbbells for the tricep and bicep work, and 3 pound weights for the deltoids. For the floor work, ankle weights can be used to increase the intensity.

If you’ve never done Margaret’s workouts, her workouts use light weights and high repetitions. She doesn’t count reps, but works the muscle to fatigue in a time frame of about three to three-and-a-half minutes per muscle group. A variety of rep patterns and tempos are utilized for each section, including singles, “power pulse” (pulse twice while in the contraction), pulses, slow rep speeds (up 2, down 2; up 3, down 1, etc.), and alternating. Before working each muscle group, Margaret briefly goes over the form for each exercise before beginning.

The workout is as follows:
-Warmup (nice graceful movements and dynamic stretches)
-Pectorals (pushups and pushups with back stretches)
-Triceps (supine tricep extensions, a.k.a. skull-crushers, using weights)
-Biceps (standing curls, both to the front and to the side)
-Deltoids/Shoulders (standing pec deck/butterflies, standing chest presses, and a unique scissor move I haven’t seen before)
-Abdominals (crunch variations)
-Outer thighs (floor work: side leg lifts, shoot-outs, and clams)
-Inner thighs (done in a supine position, legs over hips, open and close legs in various patterns)
-Hamstrings (all fours work: hamstring curls, bent leg raises)
-Gluteals (bridgework, or supine gluteal tucks; including knee presses)
-Hamstrings (all fours work done on the other leg)
-Quadriceps (standing plie squats and stationary lunges)
-Cool down (a series of graceful arm movements, but no stretches are performed)

Although the exercises are fairly standard, the high repetitions, various rep patterns, and Margaret’s twist on some of the exercises will make your muscles burn. I really enjoyed the music, which is a nice jazzy pop and R&B mix. Most of the songs include vocals, which is a nice change of pace from the typical instrumental music found on most workout videos. The form pointers before each exercise didn’t distract me, as I used them as much-needed stretch breaks before moving on (since Margaret doesn’t stretch in the cool down). However, some may find these pointers distracting each time you use the workout. The only things I don’t like about this workout are the abdominal work (too crunch-heavy and focuses primarily on the upper abs) and cool down (no much-needed stretches are performed). This workout can be found on Margaret’s Classics collection (a two-DVD set, which also includes three of her other older workouts). While the setting and outfits are dated by today’s standards, this classic workout is useful even today, and I highly recommend it for all fitness levels.

Instructor Comments:
Margaret is a very friendly, personable instructor who gives excellent form pointers and cueing for each exercise. She shows her sense of humor a little better here than on the Sculpture workouts.

Garrie A

02/21/2017



Workout Type: Muscle Toning

Workout Length: warm up - 4 min.+ Upper Body 13min. + Abs - 3min. + lower body - 33min. + cooldown and stretch 3 min. = Total 58min.

Fitness Level: Beginners, Intermediate, or Advanced (Shows Form before each muscle group, excellent for Beginners, Stretches after each muscle group, and is very very tough for Interm. and Adv. since someone is always doing the more Advanced moves.)

Equipment: Dumbells or upper body weights, leg weights (if desired) step to lay on (if desired) knee pad, mat

Set: Body Electric Neon signs in the background, blue background with pink brick design, multi-level floor with curves built in.

Cast: 3 women , one man

Attire: pink lycra suits of different lengths, she wears body color pantyhose.

Effectiveness: I used my 15, 12 and 7 lb. Dbs. and 5 lb. ankle weights and it gave me a thorough workout.

Music: original music by Brian Neary (good beat, beautiful vocals)

Presentation: Very good presentation, and well thought out. Not simple,and lot's of fun for a weight tape!

Warm up and Stretches: 3min.

Upper Body weightwork: 13min. Shows Form before each muscle group

Pushups - Margaret and 2 girls do modified position on knees, Jow and Jewel do Advanced full body.
8 3-count, then alternate 2 with stretch, then 10 2-count.
Triceps - Lie on back, lift handweights 14x then alternate 4 per arm then palms facing up.. stretch triceps.
Bicep Curls - set of 8 then alternate, then set of 8 then 3x verrrryyy slow, 4x extend arms to side, then 8x
then alternate arms to side then 5x.

Deltoids - Lift arms in circular motion, to frontal then up to military and down to L position ,that is, reaching hands to ceiling, then down 4x.
open and close arms in L position repeat everything.
scissors one arm up while other goes down, add leg if desired. Stretch

at 15min. Abwork - 3min.
2 sets of 8 2-count crunches, then 4 faster then elbow to knees. etc

at 22min. Lower Body weightwork
Outer thighs - 12 side leg lifts. then 16 2-count then 24 pulse at top, then 16 extend and retract
both feet together in air lift knee up and down - 24x then 10 normal lifts .. Stretch ..
other leg ... stretch...

at 31 min. Inner thighs.
lie on back, hold legs vertical then open and close both, then fold at knees in and out, then together and apart.

at 36 min. Hamstrings. on fours.
straighten and bend one leg back 30x
hold leg up and straighten and bend foot, 2x then flex and point foot.

at 41min. Gluteals (aka. Bridgework)

at 47 min. Hamstrings other leg.

at 51min. Quadriceps -
squat 1/3 of the way , then static lunges that are not deep.

at 55min. - Cooldown

at 58 min. End

Total Rating: (Same Rating and Comments as Give me Strength.) As a weight tape it is excellent, you do all muscle groups almost... I have to give it a 9 1/2 out of 10 because it advertises total body but omits delt flies or lat rows or rear delt lifts.. If you add these on your own you have a truly thorough workout like I did. BUT I also give it a half point higher because it teaches the form before each muscle group... therefore accessible for Beginners. and has Stretches after each muscle group. and a thorough one at the end. More thorough Lower Body work...
Instructor Comments:
Instruction: Margarets' hair is short, curly, full and flirtatious-looking. Her personality shines, and her smile
conquers.
Sunshine

07/05/2003

Body Electric: Perfect 10, Volume 1
Margaret Richard
Year Released: 1994



This has two half-hour workouts. The first is actually more like 25 minutes and covers push-ups, triceps, biceps, abs, outer thighs, and glutes. It was one of those “short-and-sweet” workouts that go by quickly, except it seemed like there were about a bzillion pushups. The glute and outer thigh work was tough and good. The second workout covers calves, hamstrings, quadriceps, deltoids, and back. I found this one dull and repetitive. Exercise-wise, it was fine, just too many of the same thing.

Annie S.

07/22/2004


Workout Type: Total Body Weightwork

Workout Length: Part 1: warmup - 3.15 min . Upper Body work 7.30 min + Abs 3 min. Lower Body work - 10min. + cooldown and stretches - 3min. = Total 27.30 min.
After 27.30 min. a sign comes up on your tv screen and says "For a Shorter Workout stop now"
Part 2 warmup - 3.30min.+ Lower Body work - 14.30min. + Upper Body work - 6.30min. cooldown and stretch - 3min. Total Part 2 = 27.30 min.

Fitness Level: Geared for Advanced and Intermediate, Her moves are slow enough to allow Beginners to keep up. She has form reminders.

Equipment: chair, dumbells, mat

Set: 4 louvers windows, beige walls and 2 thin tall plants.

Attire: M. - white print one piece with blue tights. the others top and bike shortsize one piece, the man wears black shorts .

Cast: Margaret, 3 women and one man

Effectiveness: Very very thorough workout, you do every muscle group, as usual in multiple ways and multiple times.

Music: Jazzy with a beat.

Presentation: Expertly and smoothly flows from one move to another. She does some parts of the upper body in the first part and the parts she didn't do in the 2nd Part. she does the same with lower body. so you can do part 1 one day and 2 the next day, since they complement each other. Both can be done on one day. that's what I do. Loved the thoroughness of this workout.

Abreviations I'll use: QS = quick stretch

Warm up: 3.15min.

The Workout: Upper Body - Pecs
14 Pushups then stretch back
16 pushups then stretch back
alternate pushups with stretchback 3x + stretch back 5x
then 3 very slow.

Biceps and Triceps - while standing
bicep curls 20x 1st arm
triceps 18x - 1st arm above head
bicep curls 20x 2nd arm
triceps 14x - 2nd arm above head

at 10.45 min. Abs 3min. then QS

at 14min. Outer Thighs. Lay on side, bend top leg 90 degrees
lift leg 20x
up and extend and in 8x
combo out, pulse 2x, lift, bend, and down 5x
pulse at extended position 30x QS

at 17.45min. 2nd leg
lift leg 16x
up and extend and in 6x
combo out, pulse 2x, lift, bend, and down 5x
pulse at extended position 40x QS

at 21min. Bridgework 3min.

Cooldown - 3min. on mat , includes hip flexor stretch, ham stretch etc.

END Part 1 = 27.30min.

Part 2 M. wears black print with black tights.

Warm up 3min. flowing moving motions, slow dance.

The Workout: Lower Body
Calves - hold on to chair for balance while standing. (I placed 26lb barbell on my shoulders here)
music is fast speed
Lift and lower both heels:
feet out ankles in - 16x
feet parallel - 8x
lift stay up for 3 count, 8x
heels in lift stay up 8x
lift, bend at knees then straighten down 6x
pulse up, heels in - 20x
parallel - 12x

at 7.20 min. Hamstrings while standing.
1st leg, - bend at knee to 90 degree angle - 20x
pulse back -16x
pulse up - 16x
bend at knee to 90 degree angle - 8x
pulse back -20x
pulse up - 8x QS

at 10.30 min. 2nd leg
bend at knee to 90 degree angle - 24x
pulse back -16x
pulse up - 16x
bend at knee to 90 degree angle - 8x
pulse back -20x
pulse up - 20x QS

at 14.00 min. Quads -
Standing squats wide legs 16x
3 - count static lunge one side 8x
3 - count static lunge other side 8x
then open leg pliees
then down lift alternating heels
then lunges on one side
then lunges to other side.

at 18min. Deltoids - position arms in L-shape elbow at shoulder height, then bring arms from side to front.
then bring arms to side delt then up then down
side delt palms forward
then with straight arms open side (as if to hug)
bring to front then frontals
then bring arms to side delt then up then down
arms around and up
then pulses straight out at sides.

then from armsstretched forward palms facing each other, alternate.
then not so bent rows in standing position.

Butterflies
then pulse arms at sides.
standing bent rows
changes direction palms face.
straight arm side delts

at 24.30 cooldown 3min.
Instructor Comments:
Instruction: M.s hair is wavy shoulder length. She is comfortable, controlled and personable. Her instructions are clear and helpful

Sunshine

07/05/2003

Good for You
Margaret Richard
Year Released: 2011

This DVD has four segments and I did each of them as a standalone workout. I could have done them consecutive days as different body parts were worked in each one, but I will review each segment separately here:
Segment 1: This segment works Back/Delts/Chest/adductors and abductors and some abdominals. These are definitely high reps, low weights and good for Margaret that she is able to use ankle weights on the floor work. I certainly couldn’t. Other than that the work seemed relatively easy to me.
Segment 2: Tris/Bis/Hamstrings/Glutes and quads. Again with the killer floor work. Maybe it’s not the floor work that’s so killer, but I am weak in the areas that she works while doing floor work. I liked this segment a lot better than the first one.
Segment 3: Calves/adductors/abductors/chest/delts/abdominals: This seemed like it was almost all floor work which I struggled to complete. By now I’m thinking that maybe I just don’t like floor work. Again kudos to Margaret for using ankle weights throughout.
Segment 4: This was supposed to be hamstrings, quads, tris and bis. There was this weird sort of lunge thing she did, not exactly a lunge but maybe a high lunge pushed up into straight legs and back to the high lunge, basically moving the whole time. A little reminiscent of a moving warrior pose, but not quite that either, it felt weird and maybe I was doing it wrong, because it didn’t do much for me. Then the tricep work is all unweighted, but also sort of bent over sometimes, again it felt weird and maybe I was doing it wrong. Lastly biceps, standard curls and hammer curls, finally something I can get behind! If I had known how few there would be I would have gone heavier.
Overall: If you like floor work, this has it in spades. The setting is lovely and not too far from my town (NY’s Finger Lakes region). This was recommended to me when I was exhausted and feeling unable to cope with any exercise. It can be gentle at times but don’t be fooled, unless you are schooled in floor work, it can be difficult too.
Instructor Comments:
Margaret is not my cup of tea. She's a bit on the kooky side which I usually love, but I just didn't click with her. She wears what appears to be ballet slippers for the whole workout, so if you are a lover of barefoot workouts this could be for you.

moviegrl1737

01/22/2015


This DVD presents four total body strength workouts (including warm-ups and cool-downs). Each workout runs about 25 minutes.

All four workouts are presented by Margaret Richard, teaching solo and instructing live. The setting is lovely – we are outside at Cayuga Lake, New York. When she uses it, Margaret chooses good music but unfortunately it is very soft on this particular DVD.

For equipment you will want a couple sets of light dumbbells, a mat for floor work, and a chair or barre to hold onto for balance. Margaret wears leg weights for floor work but notes their use is optional. Also optional is a small unweighted playground ball for a few of the exercises.

In this DVD Margaret returns to her signature low-weight, high-rep style (after 2009’s Fight Age With Strength, which worked the upper body isometrically by squeezing a ball). In Good For You Margaret specifically selected exercises that are easy on the joints.

Collage Video rates Good For You as Beginner/Intermediate, which I think is appropriate, although of course the routines can be made more challenging with heavier weights. Margaret is always a good choice for those new to lifting weights given the quality of her instruction. The exercises are mostly based on classic weightlifting moves, but Margaret isn’t afraid to tweak things a bit from time to time.

As always, Margaret presents in a warm, pleasant manner, and often makes whimsical little jokes (“How corny can I be? Very!”). She offers excellent form and safety instruction, but could be a bit better at cuing, especially during the all-fours hamstring work when it is hard to see the TV. All exercises are done at a controlled pace.

Good For You, like all of Margaret’s DVDs, is well-chaptered. All four workouts have separate warm-ups and cool-downs featuring Margaret’s usual flowing moves. She stretches briefly after each exercise set, but I like to do more comprehensive stretching on my own afterwards. (In fact, my current favorite exercise combination is a Margaret weight workout followed by Classical Stretch.) Margaret urges you to substitute if a particular exercise isn’t for you, and even invites e-mail questions.

The four segments break down as follows:

Segment One:
-Back/obliques: She begins with upright rows, but quickly adds in several back row variations. Maybe it was just me, but I didn’t feel that much oblique work here.
-Deltoids: Standing front and side shoulder raises, again several variations. (“My shoulders are singing – I think they’re sopranos!”)
-Pectoral: Push-ups.
-Outer Thighs: Lying side leg lifts. Leg weights are optional, and Margaret says the weights can be worn above or below the knee. Note that Margaret will not do the exact same routine on each side – the focus is on fatiguing the muscle.
-Inner Thighs: Lying supine, legs up at 90 degrees, moving legs out to the side and back.
-Abdominal: Crunches. Margaret puts her feet up on dumbbells, and later raises the legs up to 90 degrees for oblique crunches.

Segment Two:
-Triceps: Standing French press.
-Biceps: Biceps curls to the front and side.
-Hamstrings: Done on the elbows and knees, but Margaret states you can do the same moves in a standing position.
-Gluteus: Seat tucks done supine with legs bent. A weight over the hips is optional.
-Quadiceps: Standing front leg raises, holding onto a chair or barre. Very kind to the knees!

Segment Three:
-Calves: Standing calf raises, using a chair or barre for balance.
-Inner Thighs: Side-lying floor work, supporting the bent top leg with the unweighted ball (or something similar) and raising the straight lower leg.
-Outer Thighs: More side-lying floor work, with different moves than Segment One.
-Abdominal: More crunches, this time incorporating leg raises. I kind of wish Margaret had done a plank section instead, as she did in Fight Age With Strength.
-Pectoral: Pec flyes.
-Deltoids: I like this routine, done lying on the side and working the top arm with a light weight.

Segment Four:
-Hamstrings: An exercise that I think is unique to Margaret. Both knees are bent in a shallow lunge, then bending/straightening the front leg. As you continue with the exercise you do feel it.
-Quadriceps: Lying supine with ball supporting the lower back, one knee bent, raising/lowering opposite leg. My favorite way to work the quads.
-Gluteus: Similar to Segment Two, except with the ball between the knees, then wedged under the knees.
-Triceps: This is done unweighted, and is very effective! Already it is my favorite triceps routine.
-Biceps: Regular and hammer curls, plus side curls.

Bottom line: Good For You is a very nice addition to Margaret’s workout DVD collection. There isn’t too much here that can’t be found in her other DVDs, and this isn’t the toughest Margaret DVD out there. However, Margaret’s my go-to lady for traditional weight work, so I always love seeing something new from her. I like her low-weight, high-rep approach and moderate pace, and I love her gentle humor. The way her DVDs divide up well into half-hour segments makes them easy to incorporate into my overall fitness routine. I never feel any dread pulling out a Margaret workout.

As of the date of this review, Good For You is available at Margaret’s website, www.bodyelectrictv.com, and also at Collage.

Instructor Comments:
Margaret Richard has been appearing in fitness videos since the 1980s. She is now in her mid-60’s, but is just as strong as ever. She presents in a warm, gracious manner with a whimsical, slightly off-the-wall sense of humor. Her instruction is excellent without being overwhelming, making her a good choice for those new to exercise and/or lifting weights.

JustSandra

03/12/2011