Circuit Training (cardio and weights)

The Ultimate Body Shaper
Stephanie Vitorino
Year Released: 2009

Warning: I haven't actually done it (in the middle of STS)

But, it looks great, and although I thought SV was going to be too valley-girl for me, I really like her. There are two workouts, a high step workout, and a mat workout. The mat workout is not a floor workout, although you do a few exercises there. The workouts each alternate between intensity boosts (cardio blasts) and weight segments. Her intensity boosts build up, so at the beginning of the boost you aren't working as hard as you are toward the end. There is a workout timer that counts down the workout, and I included when each segment ends according to that clock). I couldn't tell how heavy the weights she's using are, but the back of the DVD says 3-10 pounds is needed. She pops up at the bottom of the screen to give you hints or encouragement, but you can turn that off. She also includes her V8 abs segment, which is a bonus and you can select that from the menu.

Warmup - 5 minutes - use this warmup for both workouts (there's only one warmup on the DVD)
Side lunges w/punches, step touches and then add a knee lift, alternating squats, squats with twist and open arm rotations, 8 pushups (all on her toes), 8 tricep pushups (all on her toes), calf raises w/muscle arms, lunges, jumprope and jogging in place

Workout 1 - High Step Workout - 30 minutes - This workout is done with a light and heavy set of weights and the high step w/4 risers. Breakdown:
Intensity boost - run w/heel kicks, run in place, run w/high knees
Grab heavy weights - high step leg presses with biceps curl, then stationary back rows w/one leg up on step, then tap up with rows (keep one leg on high step and tap other leg up onto step and then onto floor - kinda like a half Firm style leg press), switch legs (end 25:30)
Intensity boost - planks on high step, squat thrusts with hands on high step, triceps pushups on high step, repeat (end 24:01)
Grab light weights - alternate diagonal lunge with overhead press and kickback at end of lunge, then stop and do standing front raises with a row back at the top, then lower (end 21:52)
Intensity boost - side squat w/ side toe tap, side squat w/side knee raise, side squat w/side kick, then side squat and tap floor with hand (go very low) w/ side kick/punch, jacks, repeat other side (end 20:20)
Grab 1 heavy weight - single leg squat while standing on high step with front raise, then stand and circle weight over head, then squat pulses onto floor from high step with front raises, repeat on other leg, then side to side squats to finish off. Grab light weights - rear deltoid raises, planks on high step with weight raise and twist (end 13:33)
Intensity boost - jack and jab, fast feet with punches (end 12:33)
Repeat rear deltoids and planks with weight raise above (end 10:26)
Intensity boost - power squats (fast squat side to side) with single then double elbow strikes, then muscle arms (end 9:25)
Grab heavy weights - planks on high step while holding dumbbells, alternating rows, then plie squats with a reach down to the knee and pull back w/rotation, then do a single leg squat and hold while raising other leg, then switch legs.
Grab light weights - seated upright chest fly's. Triceps dips, then add tricep dip pulses with leg extensions, then pulse and hold yourself on one hand and extend legs (looks hard!) Chair pose and hold. Knee tucks on high step. Side chops with weights.

The only thing I was wondering is why there wasn't a bit more biceps work in the first workout. There are more shoulder, back, and triceps exercises. The pace is changed up quite a bit. Many times you start out lifting a weight slower, and then pick up speed. This one is definitely more leg intense than upper body.

Workout 2 - Mat Workout - 30 minutes - Need same weights as above
There is only one warmup, see above
Intensity boost - skaters (end 29:13)
Grab light weights - plies with chest fly, tree pose w/lateral raises and front raises (end 26:40)
Intensity boost - planks w/climbers (end 25:30)
Grab 1 heavy weight - Back lunge with single weight push up overhead, add a chop to side, then stationary lunge with overhead triceps extension, pivot twists with weight "swings", repeat on other side (end 20:54)
Intensity boost - jacks with arms to front and side, power jacks, repeat (end 19:42)
Grab heavy weights - Stationary runners lunge with back rows, come up and balance hold one leg up and back and row, then standing biceps curl, repeat (end 15:39)
Intensity boost - start standing, roll down onto back on the floor and come up, then add a jump (end 14:44)
Grab light weights - single leg deadlift, add a v-press up to ceiling at top of deadlift, then add a back leg lift on non-working leg at top of deadlift, then side bends holding weights (end 12:36)
Intensity boost - run w/high knees, fast tuck jumps, repeat (end 11:24)
Repeat deadlift sequence above and instead of side bends do knee raises with elbows to the knee holding weights (end 9:39)
Intensity boost - pulse squats and hops (end 8:47)
Grab one heavy weight - windmills (like a side bend) and squats (end 5:30)
Intensity boost - crab walk side to side with triceps dips (end 4:26)
Grab light weights - lying crunces with overhead weight circles and leg lifts, then planks with triceps kickbacks, repeat on other side, more planks

The music is repetitive instrumental stuff, but has enough of a perky little beat for me most of the time. She snaps her fingers sometimes, like during an inhale/exhale where you send the arms up and down. I never saw saw an instructer do that, but I actually thought it was cute. : ) There are enough different moves thrown in with traditional moves to make the workout interesting.

I can't wait to do this!
Nyx Black

08/27/2009

Jay Johnson Bootcamp 9-Week System
Jay Johnson
Year Released: 2009

DVDs and Rotation:

This is a 9 DVD set that includes a rotation that lasts 9 weeks. There are 3 phases of workouts (each phase lasts 3 weeks), and each phase has 3 DVDs. You workout 5 days/week. Each DVD covers one week of a particular phase, and the menu of each DVD looks like this:

Day 1, Day 2, Day 3, Day 4, Day 5, Customizable

So if you follow the rotation calendar, you just pop in the DVD for the week/phase you are in, and choose which day you are on from the menu, and your entire workout plays for you. Each phase includes the following workouts:

Prep
Legs
Chest/Shoulders/Triceps
Back/Biceps
Cardio
Abs
Recovery

So, you actually are getting 7 unique workouts per phase (if you count prep/recovery) - except that the back/biceps workouts in phase 1 and 2 are the same (in phase 3 you get a new back/biceps workout).

During the particular phase you are in, you do only these workouts thoughout, but you combine them in different ways. So you basically use the same workouts for one 3 week period, just in a different order. For example, on one day, you might do Prep, Abs, Cardio, and Recovery. On the next day, you might do Prep, Back/Biceps, Cardio, and Recovery. On each DVD, you can also customize your workout and play any of the workouts in any order, back to back, which is nice.

Review of some of the specifics of the workouts themselves:

Counting: I know a lot of people have concerns about the counting being annoying. In the first phase, they count more than in the other phases. In the 2nd and 3rd phases, you do a lot more timed sets, and those are not counted for you. You just do as many as you can in the alloted time. It actually doesn't bother me at all, although I can't stand it in Tae Bo tapes I used to do.

Instructors: I think Jay and Lin are kinda funny, and they seem sincere to me. They talk a lot though, so if this is something that bothers you, it will probably bother you here.

Form: During the timed pyramids (see below), the demonstrators are doing things pretty fast. Sometimes, form suffers...for example, the ladies don't go down very far when they are doing pushups (but I think it's because they are just trying to go so fast). If bad form bothers you, it will probably bother you in some of the workouts.

Speed of the exercises: Sometimes even when they aren't doing timed pyramids, they go a little too fast (although not often). During the phase 1/2 back/biceps workout, the speed is too fast and it really bothers me.

Types of exercises/sets: This is what I really like about this set, for the most part. There are max rep sets, which I am not used to. I usually do workouts in which there are a set number of reps and you just do what the instructor does. In this workout, for example, they'll give you 45 seconds and just tell you to do as many as you can. There is also another technique called timed pyramids...for example, you'll do 10 pushups, 10 bicycle crunches...then 9 pushups, 9 bicycle crunches...all the way down to 1 of each, then you're done.

Workout lengths/setup: Even though you combine the workouts each day, you usually don't work out for more than an hour total (most times, it's less). The individual workouts that make up the day's total workout time are pretty short (the longest cardio is 20-something minutes, for example).

Intensity: I do Cathe regularly, but I am not an Insanity/really high intensity grad. I find these plenty intense, and leave me breathless sometimes. The leg workouts and cardio workouts include lots of plyo work.

I am enjoying this set and liking the differences b/t this set and most of the other workouts I have. It definitely has a non-polished feel, with the demonstrators not doing things in sync most times, and Jay/Lin kinda mess up and have to ask which exercise is next, etc. But I am not minding it so far. The music is military-style beats, and you don't work to the beat at all.

Hope that helps anyone who is considering these. There are 4 individual DVDs that were released in retail and contain a lot of these workouts, but not all of them.


Nyx Black

03/08/2010

Breakthru Body Blast
Tracy York, Michelle Dozois

Attire: one piece Lycra
Set: floor is gray color with a wide black edge, the back wall has what seems Aluminum poles as deco.
Music: techno, drum music recognizable tunes
Fitness Level: Since step segments are intermediate choreography, I believe Beginners will be challenged, ... Intermediate and Advanced will do well.... This is a tough tape!!
Workout Type: Circuit Training, that is Muscle Training with step aerobic intervals in between.
Equipment: A long step, Hand weights for those who want can use a Barbell
Workout Length: 53 min 30 sec by my watch.
Efectiveness: This tape will get your HR going and your progress will be what you put into it. Instruction: These girls are motivating, their cueing is good, they have the vitality and stamina that seems endless.... They draw you in.
Presentation: They keep you motivated, ( I can't imagine this tape not keeping everyones interest!)

Warmup: 5 min.
Begin breakdown of 1st. combo: marches, taps, box step, mambo cha-cha, then turn, ham step out and lunge.
at 1.15min. V-step on step
repeat combo.
at 3.40 min. straddle squat
stretches

The Workout begins: at 5 min.

Cardio:
Interval - 1 min. = 2 step across then diagonal to other side of step, jump up & straddle Recover - two lunges per side then Tracy does fast turn, while others do double pause. at 8 min. - Rocking horse - hop forward then back and triple.

Strength segment:
at 11 min. 3 lunge and 1 row. 12 rear deltoid one arm then 8 lat rows one arm everything other side.

Cardio:
at 14 min. Michele introduces combo 2:
knee lifts, diagonal on floor, scissor hops, side leg extention You can add hop if you want. repeat combo 2 several times.

at 17 min - Interval - Combo 3: step, kick and heel then hop on either side of step called straddle hop at 18.30 min. - recovery combo 2 several times.

Strength:
at 20 min. double arm Row one weight and lift to corner 8 x alternate punches w/ dumbbells while 8 biceps then 2 dumbbell biceps or one heavy weight repeat row and lift, punches, biceps.

Cardio:
at 23 min. Combo 4: double kicks then turn step, tap up and down run around step, pendulum combo

at 26.10 min. Combo 5: single alternating lunges off box one foot off end. Interval (2min.duration)

1 min recovery - Combo 4 at 29min. Step side to side as wide as possible then hop side to side, add a forward kick.

Strength:
static plies, then add frontal lifts in plie position.
upright rows then side delts

Cardio
Combo 6: Michele marches, 2 turn steps (horseshoe) 2 basics 2 step knees on top of step then straddle dismount and step hop, cross.

Interval - (1 min. duration) pony forward and back over the top then chasse and chasse. at 36 min. says pick up intensity and do 10 times.
at 37 min. recovery Combo 6

Strength:
at 38 min. Interval - 10 pushups over step then hold and squeeze (body diagonal to floor) 10 pushups.
Abs - 2 legged knees in and extend at 40 min. triceps dips off step.

Cardio:
Tracy leads - double knee and scissor back, basic lunge (optional add turn) at 42.40 min. add knee straddle at 44 min. taps on box then (something she calls the bow and arrow) lunge across behind, 2 knee ups

Strength: at 47 min. mats and weights.
8 deadlifts with dumbbells (I used my barbell)
arm extensions then lift up then alternate.
breaststroke
plank position
rear crunches
plank position
at 51 min. Stretches
at 53.30 min End

Some of the moves I had a hard time describing, (that's a first!) but It's a fun fun tape...

Total Rating: It is exhausting!! I have to give it a high rating 10 out of a possible 10 points... It is what it advertises itself to be: an Intense Circuit Training tape!!!

I loved it!!!

Lucy aka Sunshine

01/15/2001

Your Body Breakthru: Your Best Body Circuit
Michelle Dozois
Year Released: 2007

Your Best Body Circuit is part of the Your Body Breakthru series by instructor Michelle Dozois. This was my first video in the series, and I was pleasantly surprised by how much I enjoyed it. The DVD Main Menu offers the following options: Full Workout, Express Workout, Chapters, Testimonials, More on Your Body Breakthru, Michelle's personal message, and Contact. The Full Workout is 58-minute workout consisting of a warm-up, seven cardio/strength circuits (7-8 minutes each), and a cool-down, while the Express Workout provides a shorter (35 minutes) version of this. Equipment used includes 2 sets of dumbbells (medium and heavy) and a resistance band (Michelle and crew use a straight band, but my handled one worked fine).

Here are the chapter breakdowns with my brief descriptions:

Warm-Up. Just under 5 minutes; marches with step touches, punches, hamstring curls, and knee lifts; finishes with moving stretches.

Circuit 1 (Back and Biceps 1). Cardio: Step-touch, cross-back with optional hop, knee up w/twist and punch, plie squat with jump into squat. Heavy weights: side step with row to bicep curls; double row. Medium weights: bicep curls. Band: single arm back row in plie.

Circuit 2 (Chest and Triceps 1). Cardio: same as above, left lead.
Chest: push-ups w/alternating knee drops; full push-ups. Heavy weights: lying chest press. Band: seated tricep extension; standing chest press.

Circuit 3 (Back and Biceps 2). Cardio: march/jog w/tap out or jacks, lunges, samba, scissor step, alternating or power lunge. Heavy weights: row with rear lunge. Band: bicep curls, wide row, seated row.

Circuit 4 (Chest and Triceps 2). Cardio: same as above, left lead. Band: shoulder rotation adding tricep extension, push-ups w/resistance. Heavy weights: chest flyes adding leg extensions. Plank work: lower to forearms, raise and lower knees.

Circuit 5 (Shoulders w/Legs). Cardio: side-to-side hips (single then double), alternating knee lifts, alternating kicks, front/back kick combo, power jacks. Moderate weights: slow wood chop, 1-arm shoulder press with leg extension and curtsey dip. Band: rotating kneeling shoulder raise.

Circuit 6 (Legs). Cardio: same as above, left lead. Heavy weights: squats. Moderate (or no) weights: forward/rear lunge adding back leg extension and knee lift. Band: side-to-side step touch adding leg extension.

Circuit 7 (Abdominals). About 6 minutes: side elbow plank crunch, side crunch with leg lift, half roll-up with arm extension (holding band), double arm/leg extension (holding band), oblique crunch adding arm extension, pulsing crunches.

Cool-Down. Stretches with band (about 5 minutes): lying hamstring and IT band, thread the needle, seated cross-leg forward bend, chest and triceps stretch, kneeling hip flexor with side bend/side extension.

Each cardio sequence is repeated 3 times for approximately 2-3 minutes total. Although there was a bit of impact to some of the exercises plus a few plyometric moves (such as the power jacks), one of the four background exercisers always shows a low-impact option (I chose to follow the modifier at times and still had no problems keeping my HR in my target zone for almost the entire workout).

I especially enjoyed the strength work for assorted reasons. First of all, the exercises were quite varied and different, especially the band work. However, Michelle also offered new twists on more traditional exercises, such as lowering into a squat, pulsing while lifting one foot, and then raising back up. For further variety, Michelle varied the count of the exercises, doing 2-2, 4-1, 1-4, etc. (similar to Jari Love's Ripped workouts). Furthermore, I liked that there was a functional fitness component to many of the moves, with twisting exercises like the wood chop as well as balance work. I also appreciated the strong emphasis on back work, as this is an area that is often overlooked. The only complaints I had about the weight segments were that 1) Michelle moves very quickly, sometimes making it difficult to set up the next move in time (particularly when working with the band), and 2) in Circuit 2, the push-up series was extremely challenging--although a modification was shown, the difficulty level of this exercise seemed out of proportion with the rest of the workout.

I consider myself to be an advanced intermediate exerciser, and I found this workout to be perfect for both my level and my preferences. However, given both that modifications are shown and that you can always vary the amount of weights used (I used mainly 8# and 10# dumbbells), I think that this DVD would appeal to a wide range of exercisers, from advanced beginners to intermediates to those at a full advanced level. Michelle has done an excellent job in creating a challenging workout that is both interesting and fun to do; highly recommended!

Instructor Comments:
I haven't been crazy about Michelle's workouts in the past, and I've found her personality a bit too over-enthusiastic for my tastes. I had no problems with her here, however: she comes across as very professional, she is encouraging without being over-the-top, and she cues well using mirrored cueing.

Beth C (aka toaster)

06/27/2007

30 Minutes to Fitness: Circuit Burn
Kelly Coffey-Meyer
Year Released: 2010


I really, really like this DVD. I hesitate to call it a workout because with two workouts and the premixes on it, the uses for it seem endless.

In recent years, I have gotten into circuit workouts. I really enjoy being able to do one workout and get multiple benefits out of it. This circuit workout is great because she bounces between different emphases - boxing, cardio, legs, and sculpting. She doesn't have you get on the floor, so the heart rate doesn't drop due to that. And, it's just plain fun. Kelly and her backgrounders all seem like they are having fun and getting a good workout at the same time.

Like I said above, the premixes make this DVD an incredible value. My favorites are:

Boxing & Legs (32 Min)
Sculpting & Boxing (32 Min)
Cardio & Legs (33 Min)
Cardio, Boxing, & Sculpting (46 Min)

I follow Lauren in this workout some, but less than other workouts with more high-impact moves. She is incredibly helpful, as usual, in figuring out how to modify the workout to fit my needs. Kelly is informative in this workout in describing the moves and in how she builds the combinations. Multiple times, she starts with a couple of moves and then adds on once those have been learned. It eliminates the learning curve for me when I do this workout.

I am an intermediate exerciser who is in her upper 40s and who has two kinds of arthritis - osteoarthritis of the knees and psoriatic arthritis that mainly affects the hands and wrists. I have no problem doing this workout and almost match Kelly's weights. I usually choose a weight 1-2 pounds lighter than the weights she says she is using.

Instructor Comments:
Kelly is engaging and fun in this workout. She talks like she is talking to me (and sometimes I answer her LOL). I love how she leads a workout video.

Laura S.

08/30/2011


I am a huge fan of Kelly Coffey-Meyer, and I really enjoy her 30 Minutes to Fitness series; so far, I have Weights, Kickboxing, and Muscle Definition from this series, with my favorites being the latter two. I was interested in Circuit Burn as well, as I really enjoy cardio/weights circuit workouts, although I had a little bit of hesitation on this one because 1) I don't like high-impact cardio, and 2) my favorite part of kickboxing tends to be the kicks, and I knew this workout featured "shadow boxing"--i.e., punching only.

As it turns out, I needn't have been concerned; this is Kelly, after all! In her brief Introduction, she states that the workout combines athletic cardio with compound moves, shadow boxing, and weight-bearing work for the legs and glutes. These moves are performed in rounds: for each of the two workouts, you will run through a set of each of the above types of exercises, and then the entire series is repeated once. I have broken down the two workouts in detail below. Kelly is working out with four background exercisers: Lauren, her usual modifier; Sam; and two new faces, Jen and Laurie. They are in a bright studio featuring big windows with curtains, and they are exercising to upbeat, motivating music.

The chapters on this DVD are as follows: Introduction--Warm-Up--Workout One--Workout Two--Abdominals--Pre-Mixes--Credits--Music On/Off. Please noted that become the 3.5 minute Warm-Up is chaptered separately, you will need to select this independently of the two workouts (you are then taken back to the Main Menu). The Warm-Up consists of moves such as side steps with single and double arm raises and light impact work including jogs and jacks; the sequence is repeated once.

Workout One is 29.5 minutes long. The cardio consists of a one-footed leap front and back, then side-to-side. For the full body weights work, Kelly combines a lunge with a reach and a knee-up with shoulder work. The shadow boxing alternates four punches with four upper cuts. Finally, the lower body work involves an unweighted squat with a low curtsy and an optional jump. As noted above, the entire sequence of moves is repeated once. The second cardio segment starts with jump rope and moves into jacks and lunges back. For the weights work, Kelly uses just one heavy dumbbell for a unique compound move: she performs a side lunge with a sort-of double arm row (to one side), does a standing lat pullover in the center, and the repeats to the other side. The boxing involves two uppercuts followed by four quick jabs. Finally, Kelly calls the lower body work "complete lunge steps," which are basically static lunges. Again, the sequence is repeated.

For the 3.5 minute stretch/cool-down (note that the exact same cool-down appears in both workouts), Kelly focuses mainly on holding longer stretches for the lower body muscles, including the hamstrings, hip flexors, and quads; the upper body stretches felt much more perfunctory.

Workout Two is 29 minutes long. The first cardio segment begins with a high knee jog, then moves into a knee hold to either side and finishes with a hop side-to-side. For the full-body weighted work, you will use one heavy weight to perform a unique rolling move to the front; Kelly states that this works all of the small muscles of the upper body. The boxing is especially fun in the second workout: the first series consists of four punches, then four twists and four body shots. To finish this sequence, Kelly picks up heavy weights for deadlifts and squats right/left. After repeating the first sequence, Kelly begins the second sequence with split run cardio (similar to a cross-country skier move) which ends in split jumps. Again, the boxing series is fun and upbeat: you'll do a jab-hook combo followed by a flurry and then finishing with a duck, adding in an optional jump before standing (fun if you have the energy!). The last move for this workout is an unweighted squat: Kelly stays low and pulses these while the rest of her crew comes to standing in-between reps. As mentioned above, Workout #2 concludes with the same 3.5 minute cool-down featured in the first workout.

This DVD includes several additional features. First, there is an Abdominals chapter that is just under 6 minutes. Kelly is alone here for this short but intense abs set. The moves included are quick crunch, knee crunch, leg lift on elbows, leg circles, Turkish situp (using 1 heavy dumbbell), knee drop (with the dumbbell between the knees), and bicycles, concluding with a brief stretch. Finally, for even more variety, Kelly offers a total of TEN premixes! These are listed on the Pre-Mixes menu as follows:

30 Minute Total Circuit Burn Mix (32 Min)
Combined Workouts (59 Min)
Cardio & Sculpting (32 Min)
Boxing & Legs (32 Min)
Cardio & Boxing (31 Min)
Sculpting & Legs (33 Min)
Sculpting & Boxing (32 Min)
Cardio & Legs (33 Min)
Cardio, Boxing, & Sculpting (46 Min)
Sculpting, Legs, & Boxing (45 Min)

Overall, I am extremely happy with this DVD, and I know that I will get a lot of use from it, especially with the included premixes. The workouts in Kelly's 30 Minutes to Fitness series, including this one, are probably most appropriate for intermediate and above exercises--although Lauren does an excellent job at showing modifications, she modifies more for impact than for intensity. This is another winner from Kelly; highly recommended!

Instructor Comments:
I admit it, I am biased--I love Kelly! She is probably my favorite non-yoga instructor. Some people complain about her cuing, but I've never had any problems following her, at least not in any of her 30 Minute to Fitness series workouts. Here, she often briefly tells you what you will be doing first, then shows you the move, which I find helpful; she also mirror-cues.

Beth C (aka toaster)

12/12/2010


My KCM background: I have every 30 Minute Workout. I have NYC. I love Cardio Step Boxing 2. You could safely say I am a KCM enthusiast.

My fitness level: Intermediate / Low Advanced

This workout: Absolutely rocks! I much prefer my cardio and strength in independant workouts. I enjoy Cardio-Strength on occasion, but only if the strength portions feel like they gave me "enough" to make it worthwhile. This one meets my criteria. Like all 30 minute series from Kelly you get two 30 minute workouts and the option to do them as a one hour workout besides many premixes. It also has a neat, short and to the point Abs bonus segment. Each circuit has athletic cardio + functional-style strength training + shadow boxing (boxing sans kicking) + lower body. Each circuit is repeated once. you get a premix with no repeats that creates a 30ish minute workout. I found this a fresh way to string things together and very engaging. I typically love Kelly's music. This one is not bad, but is not great either.

I like it even better than her 30 minute Bootcamp.

Instructor Comments:
Kelly is her usual vivacious, dynamo self. I always find her a great instructor including the sparse cueing that annoys some VF-ers, so I have no idea what to say that could be helpful here.

vee

10/12/2010

FitPrime Fast Cheetah
Tracie Long
Year Released: 2003

This is a 55 minute mainly cardio workout led by Tracie Long, who works out alone on a small set that is kindof a "mini Firm mansion set" - lace curtains, art work, oriental rugs. For this w/o you will need a weighted ball (med ball), a set of light dumbbells, a tall box, and ankle weights. The dvd (like all FitPrimes) is chaptered very well so you can easily skip certains moves if you choose to.

I like this dvd but I dont love this dvd. Its not super challenging but it does find an occasional place in my rotation. Its a good alternative to a walking dvd IMO. It will get your heart rate up but its not a super challenging sweat fest. I also like that it includes a LOT of balance work-probably my weakest point fitness wise.

The cardio segments include a ball toss, a mock basketball shooting move, some light 4-limb cardio work, tall box climbs, handstands on the box, floor cardio-one is kickboxing inspired, and the likes thereof.

At the end she does some spinal erector work, ab work, and some floor work with ankle weights. I honestly usually skip the leg work since I use this a cardio workout.

I would rate this workout a low intermediate. The cardio is athletic and straightforward. No tricky choreo, and not super intense. Some of the balance work could be tough for newbies but even I could do it w/out issue. You can easily modify this one up or down if you choose to.

lindseylu8

03/11/2010


This is the third video I've tried from the old FitPrime series, but it's the first that was a mainly cardio focus. I've found the FitPrime workouts to be quite quirky, but I think that's what I like about them. In particular, I appreciate the variety of unique moves combined with simple choreography and an overall great workout.

The Fast Cheetah DVD is very well-chaptered as listed below. I've added my own brief descriptions of each segment as well as approximate times.

1. Step Climb, 3.5 minutes. This warm-up uses the tall box for slow step-ups/overs, nicely warming up the lower body and beginning to get the heart rate up.
2. Warrior, 2 minutes. This brief stretch incorporates warrior pose from yoga.
3. Ball Toss, 2.5 minutes. Here Tracie uses a medicine ball to "play": she does side steps tossing the ball lightly back and forth plus throws the ball in the air while doing squats. I don't have a medicine ball, so I just used a light (3 lb.) dumbbell; this wasn't a perfect substitute, but it worked fine.
4. Step Chug, 3 minutes. Here Tracie sort of stomps on the box for the "chug" plus does v-steps and small hops.
5. 4-limb Squats, 4 minutes. Using light weights, Tracie incorporates some toning into the cardio by working the delts and biceps. This segment also contains plenty of balance moves.
6. Push-pull, 5 minutes. This section includes knee-ups and jumps from a lunge position.
7. ND Handstand and Hip, 2 minutes. Beginning on the non-dominate side, you perform "handstands" on the tall box--these aren't as scary as they sound, as you basically just put your hands on the box and jump up to raise your hips (ie, you don't actually come all the way up into a true handstand position). This segment also includes squats.
8. Hyper Sweeps, 2 minutes. Here you keep your hands on the box for squats and rear leg extensions.
9. Kickbox, 2 minutes. Tracie incorporates some simple kickboxing moves with knee-ups, side kicks, and punches.
10. D Handstand and Hip, 2 minutes. #7 repeated on the dominant side.
11. Climb and Jump, 2 minutes. More tall box climbs, this time with jumps and rear leg extensions.
12. 4-limb Cross, just under 3 minutes. The light weights are again used for more delt and bicep work with squats and dips.
13. Ball sports, just under 3 minutes. This segment is kind of fun; you again use the medicine ball to simulate sports moves.
14. Ball balance, 2 minutes. Uses the medicine ball for balance and stretch.
15. + AWS Spring Hypers, 1 minute. Not sure what this name means, but it's basically some cool-down work with the ball involving slow squats, balance, and reach. At the end, you add ankle weights for the floor work.
16. ND Bridge Pecs, 3 minutes. With one foot on the box and the ball between your legs, you do bridge work followed by push-ups.
17. D Bridge Pecs, 2.5 minutes. Same thing repeated on other side (the segment is shorter due to less set-up time).
18. Prone Spine, 3 minutes. This is some basic back extension work; ends with a plank.
19. Supine Abs, 4 minutes. Simple crunches for the upper and lower abs plus obliques; also includes some inner thigh work. The ankle weights are removed at the end of this segment.
20. Crunch Stretch, 3.5 minutes. There are just a couple of additional moves for the abs without the weights, then Tracie performs a final stretch mostly on the floor.

The workout comes in right at 55 minutes. Overall I enjoyed it, although I think I'll need to do it a few more times to really get the moves down--sometimes I get confused on the tall box climbs. Overall, I liked this workout and think that it will be a nice alternative cardio option.

Instructor Comments:
This was my first experience with Tracie, and I liked her; she seemed friendly yet very matter-of-fact during the workout. She used mirror cueing and generally cued well, although there were a few times where she cued late or possibly even miscued (these might have been editing glitches).

Beth C (aka toaster)

12/12/2005


Fast Cheetah is a predominantly cardio based workout which is different from most other cardio workouts on the market and is quite fun to do.

I'll talk about most of the exercises in this workout and review this based on safety and effectiveness.

WARM UP: There are some step ups onto the tall box, but Tracie does not extend her hip through the step ups (ie come all the way up) - this means that you miss out on warming up the glutes - an alternative is to do some step ups on a normal step. There are some squats and some "v sit overs" - Tracie's alignment isn't so great in this - she shows an anteriorly rotated (ie tipped forward) pelvis, and in this position she tends to fold forward at the chest a little instead of sitting into her heels (and glutes) - however in her new workouts her alignment is spot on.

CARDIO SEGMENTS: (a) toss - catch with the medicine ball - this is quite a lot of fun (I used a light 2lb ball). It's cued well and requires a lot of core strength/good balance - it helps to squeeze the glutes and visualise squeezing the hips together.
(b) "chug" and easy walks - Tracie's alignment is great -there is a muscular endurance element in this cardio - some may find it repetitive, but it is good for those who like simple choreography.
(c) cardio and anterior delt work - there is a balance challenge and nothing wrong with it - it is hard to focus on squatting correctly whilst performing anterior delt work.
(d) jumps with weights - exercise caution here or go weights free.
(e) cardio "free form" - meaning "no props!" - focuses on balance, jumping and there is a definite glute focus (though we are not told of this).
(f) handstands on the tall box - these are advanced and in my view unnecessary - avoid at all costs if you have wrist or shoulder issues, if you are carrying excess weight. The potential for injury outweighs the perceived benefits of the exercise.
(g) tall box climbs /hip extensions off tall box - again Tracie doesn't extend at the hips (ie come all the way up - note knees should not "lock out".) and the hip extensions are too uncontrolled - a good alternative is to practice these off a regular club step (and safer, too)

(h) kickboxing sequence - fun!
(i) delt sequence -acceptable
(j) basketball sequence lots of fun and good for the glutes!

STRENGTH WORK -
(a) hip bridge on tall step - OK, but watch your shoulders!
(b) bridge with med ball - OK, could be more controlled.
(c) reverse curl with glute stretch - some may not be flexible to do this well and anyone carrying excess poundage will find difficult (best just to do regular reverse curls)

Please note - no sign of an "oblique clam" anywhere!

To sum up - this is one of the better Fitprime releases - the cardio is simple and easy to follow. Most of the workout is safe. However if you are wanting to improve your cardiovascular capacity, you will eventually outgrow this workout. It would be a fun workout to do on a recovery day. There is not enough strength work in the workout to consider it as resistance/strength training. It is one of the better sequenced Fitprimes, in that most of the cardio is grouped together and there aren't too many wild changes happening. Choreographically challenged folks will like this workout, it may not interest those who like complex choreography in their workouts.
Grade B

Instructor Comments:
Tracie Long cues well in this workout and it is relatively easy to understand. Her alignment is not as good as it is in her TLP workouts though.

Liz N

02/02/2005


Although Collage lists this as a strength video, it is most definately a cardio workout. There is a short pushup section and two of the four limb aerobic sections use 3lbs weights but the lower body work uses no weights, except for optional ankle weights on the floor work.

I was on the fence about this one but I'm glad I bought it. Not only is it fun but it is surprisingly easy to do. FitPrime is known for its innovative choreography and unconventional moves. If you can jump, mambo, lunge, kick and grapvine you can do this workout.
Tracy just takes these basic steps and performs them in creative ways.

Tracy is a pro and her cueing is flawless. I always knew which direction to turn and what leg to be on. I hardly ever missed a beat.

Upon previewing the workout, I was concerned that the moves looked very high impact. However, Upon doing the workout, I found the moves easy to complete and not as high impact as I thought.

The workout consists of short aerobic sections, each using a different style. It starts with a warmup involving step ups on the tall box.

Other sections use the medicine ball but the moves are very easy. Most of the time you just toss it side to side or up and down; there is no bouncing. You don't even need the ball and could use a child's ball if you just wanted a prop to hold on to.

There is a brief kickbox section and two four limb aerobic sections that use a 3lb weight.

Ofcourse, this wouldn't be an Anna Benson production without tall box step ups (leg presses ) and there are two sections.

I found the choreography easy to pick up and I am not a fan of dancy workouts. My heart rate was in it's training zone right up to the cool down.

There is a short floor work section with optional leg weights and short but tough ab section.

The concluding stretch is a little short, but I tend to like longer stretchs and often add on other stretches to my workous.

If you enjoy the classic firms and previous fitprime workouts, and look for variety and interesting routines in your workouts, you will love this one.

However, if you prefer more traditional aerobics with more athletic moves you may be dissapointed.

Instructor Comments:
Perfect cueing - upbeat and easy to follow. A joy to workout with.

robin F.

10/12/2003

Body Fusion
Cathe Friedrich
Year Released: 2004

Basic Step
I’m reviewing this workout after previewing and doing it once.

General workout breakdown: This step workout runs just over 30 minutes. The warm up includes a number of basic step moves, like basic, knee up (center and corner to corner), v step, rocking horse, Charleston kick, step touch, side step, step kick, step instep/insole, step outer thigh, horseshoe turn step, and A step before including a few dynamic stretches. These moves are combined with other standard step moves like L steps into two combos. The workout concludes with a few quick stretches done in a seated position. (I found I needed to add on the basic stretching segment from the Total Body Stretching DVD that came with the package because these stretches didn’t really hit the lower body enough.)
The workout moves fairly quickly, but not so fast that I struggled a lot to keep pace or catch up when I missed a step. This is low impact, with few if any jumps.

Level: I’d recommend this to a beginner to step, but I’m not sure this is best for a beginner to exercise. Cathe jumps right into the moves without pausing to break down individual moves; instead, almost all are introduced at the same pace as they will be used in the workout. I consider myself at the crossover point between high intermediate and low advanced with respect to floor aerobics, but I’ll probably find that I’ll have to stick with intermediate step workouts for a bit. Anyway, I felt this was a solid workout with one set of risers (so 6”), so this is probably a high beginner workout with no risers, a low to solid intermediate with one set, and a high intermediate with two sets.

Class: Cathe leads four of her regular crew.

Music / Set / Other Production Notes: The beat-heavy instrumental is bland. The interior set looks like it’s an ourdoors patio, with plants and a portico at the back. The picture and sound are fine.

Equipment: sneakers and a (short) step, with optional risers. One exerciser uses a step with no risers, Cathe and another exerciser use one riser, and two exercisers use two risers.

Space Requirements: enough room to take a big step off of the step followed by a small to medium sized step in all directions.

DVD Notes: This came with the Cathe Step set I bought on sale at Target. It’s on the Total Cardio Step DVD with Low Impact Step and Body Fusion. Anyway, in the version I have it is chaptered by segment (i.e. warm up, combo 1, combo 2, and cool down), but that’s it for bells and whistles.

Conclusion: This was my first step video (Ok, the first I’ve actually done with a step), and it is so helpful in getting me used to working with the step. As someone used to complex choreography, I don’t see myself using this often once I feel comfortable with the step, but the half hour of basic step might come in handy for a day when I just don’t feel like thinking that much.

Instructor Comments:
Cathe cues well enough here, although she doesn’t break down all moves as well as she could. She prefers to keep the workout moving, which is great if you have an idea of what you’re doing because you actually get a workout but not so great if you need help with the moves. She is upbeat and encouraging without being too perky.

KathAL79

01/09/2006


This DVD is a great bargain - it consists of Basic Step (30 minutes), Body Fusion (50 minutes), Lower Body Add-On (20 minutes), Upper Body Add-On (20 minutes), and Abs Add-On (10 minutes). Although Basic Step was a little tricky for me at first, after several times doing it, I just have it about down pat. The moves include basic steps, V-steps, alternating knees, repeater, corner to corner moves, rock horse, L-steps, A-steps, turn steps (horseshoe), and leg extensions, cha-chas, knees around the world, and Charleston kicks. I've really had fun learning this work out and Cathe teaches the moves pretty thoroughly. I was able to do this video on an 8-inche step with no problem.

Body Fusion is 50 minutes long and consists of alternating step and weight combos. Weight work consists of squats with overhead presses, lunges with side and front lateral raises, lunges off the back of the step, bicep curls, deadrows, deadlifts, dips, and push ups. The first time I did this video, I became so frustrated because I could not keep up, that I turned it off 20 minutes into it. However, I thought that maybe if I lowered my step height, I could do it. Ta-da, this worked! I was able to get through the entire work out fairly easily with a lowered step.

Upper Body and Lower Body Add-Ons: these use light weights and an Xertube. However, I used a little heavier of weights than they used in the video for extra challenge. This video provided me the perfect opportunity to use my Xertube that had been sitting around unused for months! Some of those moves with the tubing are tough, but worth it! They include overhead presses, squats, and leg lifts. Traditional push-ups are also included. Cathe continuously provided suggestions for modifications and Cedie demonstrated many of these modifications.

The Abs Add-On also allowed me to use my stability ball that I hadn't used in forever! Wow, abs on the ball provides an extra challenge! This is one of the first abs workouts where I can actually FEEL that I've worked my abs later on! It consists of crunches lying on the ball (forward and twisting to the side), crunches while lying on the floor with your legs at a 90 degree angle on the ball, reverse crunches with the ball, roll-ups with the ball, and a back strengthener while lying on the ball. As in the Upper Body and Lower Body Add-Ons, Cathe provides suggestions for modifications, which includes Cedie demonstrating the exercises without a ball.

This was my very first Cathe work out and I found it to be a very good introduction to her style. I would highly recommend it, but caution new users to be patient with themselves, as it may take a few or more times through before you feel comfortable with the Basic Step and Body Fusion work outs. I give it a solid A.

Instructor Comments:
Overall, Cathe cues well in these work outs and teaches the moves thoroughly, although I did find it somewhat difficult to keep up with her cueing during Body Fusion.

Cynthia

05/27/2005


This workout DVD consists of one cardio step workout (basic step), one 45 minute circuit workout (body fusion), one 20 minute upper body strength workout, one 20 minute lower body strength workout, and a stability ball abdominal workout (10 min). I have gotten more bang for the buck out of this DVD in the year 2004 than any other DVD I own, new or old. The production quality is very high, the music I thoroughly enjoy, and all the workouts are very enjoyable to me. I have been in something of a a workout slump over the last few months, and Cathe and crew have kept me going with this fabulous gem of a DVD. Any of the workouts here are suitable for someone who is an experienced exerciser but desires a less-strenuous alternative than Cathe's other workouts. These workouts have no fear factor, yet once I begin my workout, although they are easier than Cathe's usual fare, she still weaves her inspiring attitude into the routines, to push you a little farther than you thought you could handle.

The step routine consists of a warm up and two combos. The choreography is nothing complex, yet it is interesting enough to keep me pulling out the workout (for your reference, I prefer non-complex choreography but I do use all of Cathe's step routines. She is as complex as I get, but I love her step workouts). I find the the music motivating, as well as Cathe's great attitude and teaching style. The time length is perfect when you are trying to talk yourself into a workout. For some reason, 25 minutes is easier to swallow than 30, when half of your brain is trying to talk you out of the workout. Inevitably, I end up repeating sections to end up with a longer length cardio section anyway, because I am enjoying myself so much.

The Body Fusion workout is a 45 minute circuit workout which has three cardio step routines sandwiched with three sometimes-compound weight sections. This is a workout which again has that deception factor. There is no dread involved going in to the workout. It's very easy to handle. You never do a strength section or even a move for so long that you are truly uncomfortable, yet, there is always a way to make it a little tougher if you want to. Also, it is very, very easy to repeat a section because it is so well- chaptered. I find myself doing this a lot. It's a great little workout.

The upper and lower body sections pack a good punch for 20 minutes, and incorporate bands as well, which I feel gives nice variety and flavor to the workout.

The stability ball abs is perfect. It's still Cathe abs, but toned down a bit.

One thing that strikes me about this DVD after doing it over and over, is that Cathe has nailed the 'intermediate' level workout, yet the Cathe-ness is still intact. It just feels a leetle-bit harder than it might if it were another instructor (and maybe it is).

Anyway, to sum up, I am so very pleased with this DVD. It is a contemporary classic in my opinion. I would wholeheartedly recommend it, if you're looking for an easier alternative to Cathe that is still Cathe, if you want a non-complex step routine that is not hard to master but doesn't slow you down, if you want Cathe's high production values and style but an alternative for an easier day, if you want a bridge to other Cathe workouts.

Instructor Comments:
Fabulous.

Kathy

01/21/2005


I bought this when it was a presale and I don't know what has taken me so long to try it! Challenging, but not so hard it can't be completed. If your not lucky enough to have her wedding tape, this is the one to get. It is a great introduction to more complicated Cathe DVDs/tapes.

The basic step is a short 25 minute workout. Cathe takes you through some of her more popular moves like 1/2 turn (horseshoe), knees around the world, A-Step, V-Step, etc... She takes the time to introduce each step in a way everyone will be able to catch onto. I will do this on the days I don't want a lot of cardio or just need a short workout. For more advanced, this may be a great warm-up on your weight days.

The body fusion workout is excellent interval-type training. It is a 50 minute workout. It takes the step to the next level without being too complicated to catch on if you've only done the basic step. Cathe easily leads you through step training with intervals of light weight workout that will include both the upper and lower body. You will need a set of light hand weights for this portion.

There are some excellent add-ons on the DVD for upper and lower body and a challenging stability ball ab routine. With the exception of the stability ball abs, you'll need a light set of hand weights 3-5 lbs and exercise tubing (similar to what is used with Beachbody workouts). These are quick and to the point. Cathe gets in, exhausts each muscle and than your own to the next muscle. Before you know it your done.

I did the basic step and all the add ons and had no problems completing the workout (I haven't done a step routine in about 6 months). Overall I would recommend this to any beginner or low intermediate that has a step, light hand weights and exercise tubing. It's a lot of fun and a great down and dirty workout. Nothing to difficult or dancey.

Instructor Comments:
As always Cathe is very motivating. Her cueing is impeccable.

Lisa

12/30/2004


This dvd is geared to beginners. Each section contains a separate workout, which I will review separately below.

1) Basic Step- this is a step workout designed for step beginners. I am extremely choreography-challenged and was delighted to find this workout much more manageable than I thought it would be. Cathe does a warm-up and two combos which begin simple then slowly add. Cathe repeats the steps very often, so those used to her choreography might find this boring but it was perfect for me. I was able to follow most of it on the first try, but I really had to concentrate. The second time I tried it, I was tired, not really focusing and could not keep up as well. Hint: Cathe’s right leg has a design on it and her left leg is plain. If you try to always match your right leg to Cathe’s artier one, you’ll be fine.

2) Body Fusion- This is an intermediate step workout. It is longer, and follows a circuit format with three step combos broken up by toning work. The toning work features compound moves that might be a balance challenge for some people. I hate compound work and do not like doing upper body work in this way so I did all of these unweighted and focused on the lower body work, which was heavily lunge-based and was very nicely sequenced. As for the step combos, these are similar in style to Basic Step as far as teaching and repeating the moves and adding on. The combos were a little trickier because she adds a lot of jumps and pivots. She also has one combo that takes place almost completely sideways, so if you get confused when you aren’t facing the tv, it might take you some time to get this one. I found the third combo, with all its twirly turning around, a bit beyond my current choreography level. But I have impressed myself with my ability to master this set of workouts. She really does build the moves well and repeat them often. I am confident that over time I can master this one. I still like Basic Step better because it’s a better length for me an I am not wild about circuit workouts that mix strength witth cardio. But this routine is a nice extra one to have on the dvd.

3) Toning- There are three sections here: upper and lower body (20 minutes each) and a short abs section. None of these feature a warm-up and cool-down.

The upper body section uses light weights and tubing. It works chest, back, shoulders, triceps and biceps. Everything gets two exercises except shoulders, which get four. Some of the exercises get two sets, others only get one. And some get pulsing sets while others do not. The organization of this workout felt a little random to me. I tend to prefer more structured routines and will probably not use this one often. It is not a bad routine, just not the style of training I usually prefer for weight work.

The lower body routine worked better for me. For starters it had a better structure: unlike the upper body section where some got two rounds and others did not, all the exercises here get one round. Each round has a regular set, then has a few tempo variations. It was mostly basic exercises such as squats (four different kinds) and leg lift type floor work. There were also some creative moves here such as an alternating front and back pulse lunge I have not seen before. And with fewer body parts to worry about, I felt we got more reps for everything. I am not sure I would use this as a stand-alone workout, but I can see myself tacking it on if I still have energy after Basic Step.

The ab workout uses the ball, but one of the background exercisers shows a modification. This workout is not chaptered. It features short sets of a variety of ab moves. I tend to get my ab work elsewhere and am not a huge fan of ball work, so I skipped this. But on preview this looked like a short, fun routine if you like this sort of thing.
Instructor Comments:
Joanna

09/27/2004


Basic Step is surprisingly good and pleasant, and a very likeable workout. I say “surprisingly” because I was afraid it would be too simplistic and boring. However, I would describe it as more intermediate than beginner. Although most of the choreography is fairly basic, some is intermediate, and the intensity is intermediate and steady throughout. Cathe cues late fairly often, but if you’re experienced, the choreography is easy enough that you don’t get very messed up. Grade A for Basic Step.

Body Fusion is a circuit workout consisting of 3 circuits which alternate step and weights. Both the intensity and choreography are intermediate. I thought the first step combo was very boring, but the other two were better. Overall, I consider it an “okay” workout, but there is nothing that stands out with it either good or bad. Grade B.

In addition to these two workouts, there are also 3 mini-workouts: Upper Body Sculpt (20 minutes), Lower Body Sculpt (20 minutes) and Stability Ball Abs (10 minutes). I loved the Lower Body workout, mainly because of the floor work. The Upper Body is also good, but not particularly noteworthy. I did not do the abs workout since I don’t have a ball.
Instructor Comments:
Annie S.

09/12/2004


This is a basic step tape with very basic choreography - the most complicated step is "knees around the world." The warmup introduces the steps used, such as basic, V-step, alternating knees, repeaters, and turn steps. Its easy choreography reminds me of the first Step Reebok tape with Gin Miller. Step klutzes (like me) will appreciate the easy moves.

After the warmup, there are two aerobic sections, each with basic step patterns blended into a longer combination. One reason the workout is basic/beginner is that no arm movements are taught with the leg patterns; the whole workout is also fully low-impact.
Anyone beyond a basic beginner will want to up the intensity in this workout: you could add arm movements, increase step height (I use 8" for this workout, the only Cathe workout I do at that height), and/or add impact to the moves. For example, the "knees around the world" could be done with a lift on each knee up; L-steps could also be done with a leap up and lift on the knee-up.

A short cooldown and stretch completes the workout. I found the stretch to be inadequate - for a 20-minute step tape, there is only one short hamstring stretch and no specific stretch for the calves or quads.

This tape is a good add-on cardio on days you want an easy, low-impact, short aerobic workout.




Instructor Comments:
Cathe is her usual upbeat self and displays excellent form. Her cueing could be a little clearer for beginners - explaining new moves rather than just demonstrating them.

Allison

09/02/2004


I decided to write this because the Body Fusion part was the only part reviewed, and that was the only piece I have not done all the way through.

I started with the add-ons (choose add ons from the main menu). There is a 20 minute upper body routine, a 20 minute lower body routine, and a 10 minute abs on the stability ball (although one exerciser demonstrates without the ball). In the upper body routine, Cathe does the first set using tubing, the second set using 3 pound weights. I am intermediate/advanced, and I found the routine challenging using tubine, and 5 to 10 pound weights. All the moves are basic - curls, presses, flyes. The lower body part is mainly weighted squats, combination forward and back lunges, and bridges on the step. When I did the upper, lower, and abs together, I felt like I had a solid 50 minute workout.

As for the basic step, I would not call this beginner, I would say more intermediate (although like the body fusion reviewer, I used two risers while Cathe and crew used 0 and 1, and I added some power moves). The workout was good, but too short at only 20 or so minutes of cardio. I used the mix and match feature, and added two of the step routines from the body fusion part, and felt like I got an excellent workout.

I would highly recommend this DVD. Excellent chaptering means you could use this as purely cardio, purely total body, mix and match, or as add ons to shorter videos. Great for many levels - advanced beginner, intermediate, or intermediate/advanced. I would not recommend this for a beginner, though.

Instructor Comments:
Cathe is great - excellent cueing, no nonsense (except for a few giggles).

Debby B
08/28/2004


Body Fusion
I just did the Body Fusion workout. Having done it just this once, I would say this is definitely intermediate, not beginner. I think...but then again, I added power to most of the moves, used a larger step than Cathe and crew, and went much higher on the weights than they did. This one doesn't use tubes, just hand weights.

As stated by someone else, it is three cardio segments (each about 8 minutes) with weight work interspersed between the cardio.

The cardio segments are well cued, I thought. I felt like Cathe was cuing BEFORE the move, as opposed to DURING the move, as I feel she sometimes has a tendancy to do. The mini routines are pretty basic, taught in an add-on style. They include basics, hop turns, two-knee-repeater with a scissor, in-out-in repeaters, over-face-in-over, rhythmic L, over the top (long way), mambo/pivot on the corner, uneven lunges and swim lunges... That's all I can remember. Each combo has about four moves (?) strung together, taught at a nice pace, and repeated several times. Not complex, but not totally boring, either. I think someone new to step will be challenged but not overwhelmed by this choreography. I am a choreography junkie, so this doesn't thrill me, but I was actually expecting it to be more basic than it was, so I was pleasantly surprised.

The first two weight segments include leg and upper body work. The first segment is squats with overhead presses during some of the squats; then you switch and do static lunges with side delt raises.
The second weight segment is rear lunges off the step with a kick at the top, done at various tempos. Then you do bicep curls in the traditional and hammer curl positions.
The third weight section is all upper body, with deadrows, rear delt flyes, tricep kickbacks, and pushups (3 slow sets of 8, I think, with modifications shown for beginner, intermediate, and big girl.) ** The menu states this includes a deadrow/deadlift combo, but it doesn't actually include deadlifts.

I didn't find the weight work challenging, even with the increased weights I used, but my heart rate stayed elevated throughout the entire workout. The weight segments are quite short--only about 2 minutes for each entire segment. I would only count this workout as a cardio. The weight sections are a nice way to break the workout up, but I don't think they will do anything in terms of strength or endurance. However, I know that if I were just starting out these weight segments WOULD be challenging, and I would probably consider it a weight day. Certainly for the chest, at least--3 sets of slow pushups are a lot for a beginner!

I enjoyed this, and I think it (and the High Step Intermediate workout) will be a good "light bootcamp" style of workout. Beginners can work their way up and intermediates will be set. Advanced people can up the intensity with power, heavy weights and higher step height, or do none of those and just use it as an easier Cathe day.

Instructor Comments:
I thought Cathe did a really good job in this one. She seems like herself, the moves and segments flow together well, and she seems more comfortable doing this level of workout than she did during my preview of Basic Step. I thought she provided adequate form pointers, too.

Wendy2

05/31/2004


Strength Add Ons This is the strength workout I have always hoped Cathe would make-- no endless lunges, not too many push ups, 50 minutes covers all body parts (or 40 without the abs)-- what more could I ask for? Oh yes, all this and no barbell!
The first time I tried this workout I gave up quite quickly. I did not like the seated rows with the tubing. It seemed like too much fussing with equipment. Well, I tried it again, this time using my dynabands for the rows, and loved the workout.
This workout does not contain anything particularly new. The big twist is that she uses tubing for some of the exercises. This adds a new challenge to French presses, overhead presses, flys, and bent over rows. For the lower body she does a set of squats and plie squats with tubing first, then with weights. The tubing also adds a new challenge to side lying leg lifts. The toughest lower body work, in my opinion, is the bridge work. Killer! You can really feel it in the hamstrings and glutes. She finishes it of with leg lifts lying prone across a step. This one feels like it is really working the glutes too.
The first time I did the ab work on the ball aI thought it was too easy. I am not sure waht I was thinking-- perhaps my ball was underinflated, perhaps I did not lie back far enough on my ball, or perhaps I only did a few minutes of it! Who knows? All I know is that I feel quite challenged by it now.
Don't let the beginner label on the DVD scare you off. This workout is very modifiable. The reps are performed slowly enough so that you may heavy up on the weights. I use 8-12 pound weights and red spri tubing (as well as a purple dynaband).
This DVD is such a great little bargain. The step workouts are great too. (I think I have reviewed Body Fusion previously.)
Instructor Comments:
Cathe is a little chatty for my taste and uses some strange phrases.

Roz

11/30/-0001