Re: The FIRM Calorie Explosion

[Guest guest]

I have this one on the way to me from the swap. Thanks for the review. I can't wait to get it and try it.

in CA

To: exercisevideos From: nancydewolf@...Date: Thu, 25 Nov 2010 14:01:41 -0500Subject: The FIRM Calorie Explosion

I got in a workout today! The FIRM Calorie Explosion has 4 workouts, each 12-minutes long, plus a warmup and cooldown. I initially planned to do just one workout then decided to do all 4, then, after doing the first 2, called it a day! WOW! These are INTENSE! I think they are HIIT style though they don't say that. You go seriously hard, then there is a quick recovery move then back into the intensity, etc. Even the warmup gets you really going! Alison leads, Rebekah is in it too and is a low-impact modifier. I sometimes followed but mostly followed Rebekah and Alison. In typical FIRM fashion, the moves are fast and while she does most slow for one or two reps, there is no real instruction. Some of them were unfamiliar so I had to watch and then jump in but she seemed to cue well. One move I never caught onto was the snatch. I've heard some of you mention that with kettlebells (and there's at least one other move she says is a kettlebell move) so if you could explain it or point me to a good instructional video, I'd appreciate it. Alison was quite casual and conversational in her tone and cueing. That was nice!

I got this breakdown from a review on Amazon:

I've done my best to break down each segment. Alison adds onto the movements & repeats combos; I just am letting you know the basic movements in the combos. A lot of the movements are quick! Alison is good about giving a little time for recovery. KICK-BUTT ATHLETIC DRILLS Pick up weights Step squat right and left, when stopping in middle - press weights overhead to work biceps and shoulders. Tight Squat with basketball toss - feet together squat down, bring arms up while standing and press up to toes. Arms will be extended over head with palms facing out. Put weights down to do basketball jump alternating between slow jumps and fast jumps Sprint (progressive movements) - step touch to side, then bring knee up, finally to ski jump (side to side) Pick up weights Squat then lunge one leg back while punching arm out, repeat on opposite side. Next, hold for 3 single lunges and 3 plyo lunges. Squat/dip with arm punch then hold other side for 3 single lunges and 3 plyo lunges. Weights down for football shuffle. Slow, then fast. Alison adds rotation to right & left to mix it up =) Pick up weights Shift right & left (side lunge position). Next, drop right weight down, then left weight and step between the weights. Lunge again to pick up right weight and left weight. Then change step between into 2 hops. Power Blast doing only hops. Put both weights in right hand. Tap right leg behind you while holding arm out in front of you. Next, tap leg back, bring knee up & pull elbow back. These movements are fast! Put both weights in left hand & repeat. End with what this combo began with-dropping weights while shifting side to side..... Put one weight down to do a wood chop. Holding weight with both hands at chest, begins with legs in staggered position bend knees, then stand and twist. Next continue the movement except extend the arm out like a lever. Kettlebell swing while holding one weight. Plie and swing arms down in middle, and then thrust up. Progress to bringing one knee up while you are thrusting weight up. Begin wood chop/kettlebell combo. on opposite side.

EXPLOSIVE POWER MOVES Pick up weights Lunge side the lunge back - twist waist when doing side lunge, reach down to toes when lunging back, run in place. Repeat. Power Blast - Run with knees up Squat down, place down weights, bring hands together (still in squat position) and 4 squat jumps. Pick weights up, repeat. Begin lunge side-lunge back sequence on opposite leg Place weights down. Get into plie position. Plies with heel slide, take it up a notch to plie plyos with heel clicks. Begin in a stagger stance. Walk legs out to side (side plank) & walk legs back in to standing position with arms above head. Change the walk into a thrust to do the side planks. One Arm Snatch - Put both weights into one hand, with flat back hinge at hips, bring weights across to toes, hop to bring arm up above head, and then straighten up body. Repeat Side Plank Thrust/One Arm Snatch combo on other side Put weights down. Little squat, little tuck jump (touch thighs with hands), little squat, and stand. Yes, this turns into tuck jumps! Down on floor to plank - bring right leg to right elbow, then left leg to left elbow. Take it up a notch by doing a spider press, lowering chest down when leg reaches elbow. Back to Plank - alternate lifting arms up out in front of you, then walk your legs in to stand. Walk legs back to plank, lift arms up, and walk in to stand. Walk changes into a hop, so hop in to stand and back out to plank.

I stopped after this workout. Those tuck jumps did me in!! I literally could not breathe for a few seconds and almost panicked. Got myself calm but took a full minute to get my breathing mostly back together and then did the plank and spider presses (those were confusing and it was hard to watch the TV while doing them). I'm providing details of the rest of the workouts though for those who want them.

CARDIO KICKBOXING Combo 1 Jab - Cross, bring knee in 3x (add power with knee hops). Power Blast - only pull in knee with hop Bob & Weave forward, hop back. Change hop to speed bag arms and squat back. Power Blast - speed bag and squat only Repeat on left side, then start from top combining both sides. Combo 2 Kick right leg 3x, third kick the highest. Kick left leg back & jump rope. Power Blast - jump rope side to side. Crescent kick right leg around to squat position, kick left leg to side, plie squat with punches Power Blast - only punches. Repeat kicks starting with left leg. Power Blast - jump rope forward & backward. Crescent kick left leg & kick right leg to side. All together from the top =) Combo 3 Knee Chambers - alternate knees, next chamber right knee & kick left leg forward, two jumping jacks. Alison brings the intensity up by changing to hitch kicks. Three hitch kicks, two jacks. Repeat on opposite side. Combo 4 Tap leg to side, bring opposite heel toward glute, for a round house chamber. Add a big reach down, the pull heel to glute. Repeat on opposite side. HIGH INTENSITY MOVES The moves in this workout will be done in 3 sets. Short bursts of HIM, followed by quick recovery. The 1st set, focuses on form. The 2nd set is about speed. The 3rd set is the Power Set, or will be as fast, if not faster than the 2nd set. Use weights for this HIM. Set 1 - squats with over head press Set 2 - Increase reps Set 3 - Squat jumps with overhead press Keep weights Set 1 - lunge back, alternating legs & add bicep curls Set 2 - increase reps Set 3 - plyo lunges with bicep curls Down to the floor in plank position (knees or toes) Set 1- Pushups with one arm pulls Set 2 - increase reps Set 3 - as many reps as set 2 or more Grab one weight Set 1 - Lunge forward, alternating legs then dip the weight down when lunge Set 2 - increase reps Set 3 - plyo lunges with rotation Both weights Set 1 - lunge side to side, arms by side for tricep extensions Set 2 & 3 - increase reps Set 1 - Fencing Lunge, then row arm up Set 2 & 3 - Increase reps Put weights down to do Jumping Jack variations -Normal jacks, Criss-cross jacks, Fly Jacks (power jacks) & Forward Jacks (switch feet front and back while raising both arms up in front of you) MUCH NEEDED COOL DOWN!!

My only criticisms of this workout are that the music is crummy (and very quiet), the set is booooring and the cool down and warm up are not chaptered separately, at least not that I saw. Since I chose full workout, that meant I couldn't finish the 2nd workout and then go to the menu and pick the cool down. I tried picking the last workout and fast forwarding through it, expecting to get to the cooldown but that didn't work either. So... by the time I was done messing with the disc I was pretty cooled down and just put in Tamilee's stretching DVD and did the standing routine off that for a 10 minute stretch. Maybe there was a way to get to the cooldown, I'll have to investigate more another day. Anyway, I recommend this for high intermediate to advanced. It is very much a cardio workout too. The weights are used primarily to add intensity,although you'll get some toning benefits too. LOTS of high impact but shows low impact moves. It isn't a style I usually go for but I could see using especially one or two workouts for a quick, hard-hitting workout. I'd like to build up to doing the entire workout following just Alison & Rebekah but I still don't know how often I'd do it, since I prefer more moderate cardio for longer workouts (this one is 55 minutes doing all 4 workouts plus the warmup and cooldown which are 4 and 3 minutes each). Intensity junkies (which I am, but in shorter bursts) will love it!

Happy Thanksgiving!

[Guest guest]

Enjoy! I'll be looking forward to hearing about your experiences with it too!

The FIRM Calorie Explosion

I got in a workout today! The FIRM Calorie Explosion has 4 workouts, each 12-minutes long, plus a warmup and cooldown. I initially planned to do just one workout then decided to do all 4, then, after doing the first 2, called it a day! WOW! These are INTENSE! I think they are HIIT style though they don't say that. You go seriously hard, then there is a quick recovery move then back into the intensity, etc. Even the warmup gets you really going! Alison leads, Rebekah is in it too and is a low-impact modifier. I sometimes followed but mostly followed Rebekah and Alison. In typical FIRM fashion, the moves are fast and while she does most slow for one or two reps, there is no real instruction. Some of them were unfamiliar so I had to watch and then jump in but she seemed to cue well. One move I never caught onto was the snatch. I've heard some of you mention that with kettlebells (and there's at least one other move she says is a kettlebell move) so if you could explain it or point me to a good instructional video, I'd appreciate it. Alison was quite casual and conversational in her tone and cueing. That was nice!

I got this breakdown from a review on Amazon:

I've done my best to break down each segment. Alison adds onto the movements & repeats combos; I just am letting you know the basic movements in the combos. A lot of the movements are quick! Alison is good about giving a little time for recovery. KICK-BUTT ATHLETIC DRILLS Pick up weights Step squat right and left, when stopping in middle - press weights overhead to work biceps and shoulders. Tight Squat with basketball toss - feet together squat down, bring arms up while standing and press up to toes. Arms will be extended over head with palms facing out. Put weights down to do basketball jump alternating between slow jumps and fast jumps Sprint (progressive movements) - step touch to side, then bring knee up, finally to ski jump (side to side) Pick up weights Squat then lunge one leg back while punching arm out, repeat on opposite side. Next, hold for 3 single lunges and 3 plyo lunges. Squat/dip with arm punch then hold other side for 3 single lunges and 3 plyo lunges. Weights down for football shuffle. Slow, then fast. Alison adds rotation to right & left to mix it up =) Pick up weights Shift right & left (side lunge position). Next, drop right weight down, then left weight and step between the weights. Lunge again to pick up right weight and left weight. Then change step between into 2 hops. Power Blast doing only hops. Put both weights in right hand. Tap right leg behind you while holding arm out in front of you. Next, tap leg back, bring knee up & pull elbow back. These movements are fast! Put both weights in left hand & repeat. End with what this combo began with-dropping weights while shifting side to side..... Put one weight down to do a wood chop. Holding weight with both hands at chest, begins with legs in staggered position bend knees, then stand and twist. Next continue the movement except extend the arm out like a lever. Kettlebell swing while holding one weight. Plie and swing arms down in middle, and then thrust up. Progress to bringing one knee up while you are thrusting weight up. Begin wood chop/kettlebell combo. on opposite side.

EXPLOSIVE POWER MOVES Pick up weights Lunge side the lunge back - twist waist when doing side lunge, reach down to toes when lunging back, run in place. Repeat. Power Blast - Run with knees up Squat down, place down weights, bring hands together (still in squat position) and 4 squat jumps. Pick weights up, repeat. Begin lunge side-lunge back sequence on opposite leg Place weights down. Get into plie position. Plies with heel slide, take it up a notch to plie plyos with heel clicks. Begin in a stagger stance. Walk legs out to side (side plank) & walk legs back in to standing position with arms above head. Change the walk into a thrust to do the side planks. One Arm Snatch - Put both weights into one hand, with flat back hinge at hips, bring weights across to toes, hop to bring arm up above head, and then straighten up body. Repeat Side Plank Thrust/One Arm Snatch combo on other side Put weights down. Little squat, little tuck jump (touch thighs with hands), little squat, and stand. Yes, this turns into tuck jumps! Down on floor to plank - bring right leg to right elbow, then left leg to left elbow. Take it up a notch by doing a spider press, lowering chest down when leg reaches elbow. Back to Plank - alternate lifting arms up out in front of you, then walk your legs in to stand. Walk legs back to plank, lift arms up, and walk in to stand. Walk changes into a hop, so hop in to stand and back out to plank.

I stopped after this workout. Those tuck jumps did me in!! I literally could not breathe for a few seconds and almost panicked. Got myself calm but took a full minute to get my breathing mostly back together and then did the plank and spider presses (those were confusing and it was hard to watch the TV while doing them). I'm providing details of the rest of the workouts though for those who want them.

CARDIO KICKBOXING Combo 1 Jab - Cross, bring knee in 3x (add power with knee hops). Power Blast - only pull in knee with hop Bob & Weave forward, hop back. Change hop to speed bag arms and squat back. Power Blast - speed bag and squat only Repeat on left side, then start from top combining both sides. Combo 2 Kick right leg 3x, third kick the highest. Kick left leg back & jump rope. Power Blast - jump rope side to side. Crescent kick right leg around to squat position, kick left leg to side, plie squat with punches Power Blast - only punches. Repeat kicks starting with left leg. Power Blast - jump rope forward & backward. Crescent kick left leg & kick right leg to side. All together from the top =) Combo 3 Knee Chambers - alternate knees, next chamber right knee & kick left leg forward, two jumping jacks. Alison brings the intensity up by changing to hitch kicks. Three hitch kicks, two jacks. Repeat on opposite side. Combo 4 Tap leg to side, bring opposite heel toward glute, for a round house chamber. Add a big reach down, the pull heel to glute. Repeat on opposite side. HIGH INTENSITY MOVES The moves in this workout will be done in 3 sets. Short bursts of HIM, followed by quick recovery. The 1st set, focuses on form. The 2nd set is about speed. The 3rd set is the Power Set, or will be as fast, if not faster than the 2nd set. Use weights for this HIM. Set 1 - squats with over head press Set 2 - Increase reps Set 3 - Squat jumps with overhead press Keep weights Set 1 - lunge back, alternating legs & add bicep curls Set 2 - increase reps Set 3 - plyo lunges with bicep curls Down to the floor in plank position (knees or toes) Set 1- Pushups with one arm pulls Set 2 - increase reps Set 3 - as many reps as set 2 or more Grab one weight Set 1 - Lunge forward, alternating legs then dip the weight down when lunge Set 2 - increase reps Set 3 - plyo lunges with rotation Both weights Set 1 - lunge side to side, arms by side for tricep extensions Set 2 & 3 - increase reps Set 1 - Fencing Lunge, then row arm up Set 2 & 3 - Increase reps Put weights down to do Jumping Jack variations -Normal jacks, Criss-cross jacks, Fly Jacks (power jacks) & Forward Jacks (switch feet front and back while raising both arms up in front of you) MUCH NEEDED COOL DOWN!!

My only criticisms of this workout are that the music is crummy (and very quiet), the set is booooring and the cool down and warm up are not chaptered separately, at least not that I saw. Since I chose full workout, that meant I couldn't finish the 2nd workout and then go to the menu and pick the cool down. I tried picking the last workout and fast forwarding through it, expecting to get to the cooldown but that didn't work either. So... by the time I was done messing with the disc I was pretty cooled down and just put in Tamilee's stretching DVD and did the standing routine off that for a 10 minute stretch. Maybe there was a way to get to the cooldown, I'll have to investigate more another day. Anyway, I recommend this for high intermediate to advanced. It is very much a cardio workout too. The weights are used primarily to add intensity,although you'll get some toning benefits too. LOTS of high impact but shows low impact moves. It isn't a style I usually go for but I could see using especially one or two workouts for a quick, hard-hitting workout. I'd like to build up to doing the entire workout following just Alison & Rebekah but I still don't know how often I'd do it, since I prefer more moderate cardio for longer workouts (this one is 55 minutes doing all 4 workouts plus the warmup and cooldown which are 4 and 3 minutes each). Intensity junkies (which I am, but in shorter bursts) will love it!

Happy Thanksgiving!

[Guest guest]

Great job, nancy! I did this one not too long ago and I liked it. I didn't think the warm-up or cool-down were sufficient. Maybe I'll experiment with adding one of these on here and there!Take care!Donna

To: exercisevideos Sent: Thu, November 25, 2010 2:01:41 PMSubject: The FIRM Calorie Explosion

I got in a workout today! The FIRM Calorie Explosion has 4 workouts, each 12-minutes long, plus a warmup and cooldown. I initially planned to do just one workout then decided to do all 4, then, after doing the first 2, called it a day! WOW! These are INTENSE! I think they are HIIT style though they don't say that. You go seriously hard, then there is a quick recovery move then back into the intensity, etc. Even the warmup gets you really going! Alison leads, Rebekah is in it too and is a low-impact modifier. I sometimes followed but mostly followed Rebekah and Alison. In typical FIRM fashion, the moves are fast and while she does most slow for one or two reps, there is no real instruction. Some of them were unfamiliar so I had to watch and then jump in but she seemed to cue well. One move I never caught onto was the snatch. I've heard some of you mention that with kettlebells (and there's at least one other

move she says is a kettlebell move) so if you could explain it or point me to a good instructional video, I'd appreciate it. Alison was quite casual and conversational in her tone and cueing. That was nice!

I got this breakdown from a review on Amazon:

I've done my best to break down each segment. Alison adds onto the movements & repeats combos; I just am letting you know the basic movements in the combos. A lot of the movements are quick! Alison is good about giving a little time for recovery. KICK-BUTT ATHLETIC DRILLS Pick up weights Step squat right and left, when stopping in middle - press weights overhead to work biceps and shoulders. Tight Squat with basketball toss - feet together squat down, bring arms up while standing and press up to toes. Arms will be extended over head with palms facing out. Put weights down to do basketball jump alternating between slow jumps and fast jumps Sprint (progressive movements) - step touch to side, then bring knee up, finally to ski jump (side to side) Pick up weights Squat then lunge one leg back while punching arm out, repeat on opposite side. Next, hold for 3 single lunges and 3 plyo lunges. Squat/dip

with arm punch then hold other side for 3 single lunges and 3 plyo lunges. Weights down for football shuffle. Slow, then fast. Alison adds rotation to right & left to mix it up =) Pick up weights Shift right & left (side lunge position). Next, drop right weight down, then left weight and step between the weights. Lunge again to pick up right weight and left weight. Then change step between into 2 hops. Power Blast doing only hops. Put both weights in right hand. Tap right leg behind you while holding arm out in front of you. Next, tap leg back, bring knee up & pull elbow back. These movements are fast! Put both weights in left hand & repeat. End with what this combo began with-dropping weights while shifting side to side..... Put one weight down to do a wood chop. Holding weight with both hands at chest, begins with legs in staggered position bend knees, then stand and twist. Next continue the

movement except extend the arm out like a lever. Kettlebell swing while holding one weight. Plie and swing arms down in middle, and then thrust up. Progress to bringing one knee up while you are thrusting weight up. Begin wood chop/kettlebell combo. on opposite side.

EXPLOSIVE POWER MOVES Pick up weights Lunge side the lunge back - twist waist when doing side lunge, reach down to toes when lunging back, run in place. Repeat. Power Blast - Run with knees up Squat down, place down weights, bring hands together (still in squat position) and 4 squat jumps. Pick weights up, repeat. Begin lunge side-lunge back sequence on opposite leg Place weights down. Get into plie position. Plies with heel slide, take it up a notch to plie plyos with heel clicks. Begin in a stagger stance. Walk legs out to side (side plank) & walk legs back in to standing position with arms above head. Change the walk into a thrust to do the side planks. One Arm Snatch - Put both weights into one hand, with flat back hinge at hips, bring weights across to toes, hop to bring arm up above head, and then straighten up body. Repeat Side Plank Thrust/One Arm Snatch combo on other side

Put weights down. Little squat, little tuck jump (touch thighs with hands), little squat, and stand. Yes, this turns into tuck jumps! Down on floor to plank - bring right leg to right elbow, then left leg to left elbow. Take it up a notch by doing a spider press, lowering chest down when leg reaches elbow. Back to Plank - alternate lifting arms up out in front of you, then walk your legs in to stand. Walk legs back to plank, lift arms up, and walk in to stand. Walk changes into a hop, so hop in to stand and back out to plank.

I stopped after this workout. Those tuck jumps did me in!! I literally could not breathe for a few seconds and almost panicked. Got myself calm but took a full minute to get my breathing mostly back together and then did the plank and spider presses (those were confusing and it was hard to watch the TV while doing them). I'm providing details of the rest of the workouts though for those who want them.

CARDIO KICKBOXING Combo 1 Jab - Cross, bring knee in 3x (add power with knee hops). Power Blast - only pull in knee with hop Bob & Weave forward, hop back. Change hop to speed bag arms and squat back. Power Blast - speed bag and squat only Repeat on left side, then start from top combining both sides. Combo 2 Kick right leg 3x, third kick the highest. Kick left leg back & jump rope. Power Blast - jump rope side to side. Crescent kick right leg around to squat position, kick left leg to side, plie squat with punches Power Blast - only punches. Repeat kicks starting with left leg. Power Blast - jump rope forward & backward. Crescent kick left leg & kick right leg to side. All together from the top =) Combo 3 Knee Chambers - alternate knees, next chamber right knee & kick left leg forward, two jumping jacks. Alison brings the intensity up

by changing to hitch kicks. Three hitch kicks, two jacks. Repeat on opposite side. Combo 4 Tap leg to side, bring opposite heel toward glute, for a round house chamber. Add a big reach down, the pull heel to glute. Repeat on opposite side. HIGH INTENSITY MOVES The moves in this workout will be done in 3 sets. Short bursts of HIM, followed by quick recovery. The 1st set, focuses on form. The 2nd set is about speed. The 3rd set is the Power Set, or will be as fast, if not faster than the 2nd set. Use weights for this HIM. Set 1 - squats with over head press Set 2 - Increase reps Set 3 - Squat jumps with overhead press Keep weights Set 1 - lunge back, alternating legs & add bicep curls Set 2 - increase reps Set 3 - plyo lunges with bicep curls Down to the floor in plank position (knees or toes) Set 1- Pushups with one arm pulls Set 2 - increase reps Set

3 - as many reps as set 2 or more Grab one weight Set 1 - Lunge forward, alternating legs then dip the weight down when lunge Set 2 - increase reps Set 3 - plyo lunges with rotation Both weights Set 1 - lunge side to side, arms by side for tricep extensions Set 2 & 3 - increase reps Set 1 - Fencing Lunge, then row arm up Set 2 & 3 - Increase reps Put weights down to do Jumping Jack variations -Normal jacks, Criss-cross jacks, Fly Jacks (power jacks) & Forward Jacks (switch feet front and back while raising both arms up in front of you) MUCH NEEDED COOL DOWN!!

My only criticisms of this workout are that the music is crummy (and very quiet), the set is booooring and the cool down and warm up are not chaptered separately, at least not that I saw. Since I chose full workout, that meant I couldn't finish the 2nd workout and then go to the menu and pick the cool down. I tried picking the last workout and fast forwarding through it, expecting to get to the cooldown but that didn't work either. So... by the time I was done messing with the disc I was pretty cooled down and just put in Tamilee's stretching DVD and did the standing routine off that for a 10 minute stretch. Maybe there was a way to get to the cooldown, I'll have to investigate more another day. Anyway, I recommend this for high intermediate to advanced. It is very much a cardio workout too. The weights are used primarily to add intensity,although you'll get some toning benefits too. LOTS of high impact but

shows low impact moves. It isn't a style I usually go for but I could see using especially one or two workouts for a quick, hard-hitting workout. I'd like to build up to doing the entire workout following just Alison & Rebekah but I still don't know how often I'd do it, since I prefer more moderate cardio for longer workouts (this one is 55 minutes doing all 4 workouts plus the warmup and cooldown which are 4 and 3 minutes each). Intensity junkies (which I am, but in shorter bursts) will love it!

Happy Thanksgiving!

[Guest guest]



I think they're great for add-ons!

The FIRM Calorie Explosion

I got in a workout today! The FIRM Calorie Explosion has 4 workouts, each 12-minutes long, plus a warmup and cooldown. I initially planned to do just one workout then decided to do all 4, then, after doing the first 2, called it a day! WOW! These are INTENSE! I think they are HIIT style though they don't say that. You go seriously hard, then there is a quick recovery move then back into the intensity, etc. Even the warmup gets you really going! Alison leads, Rebekah is in it too and is a low-impact modifier. I sometimes followed but mostly followed Rebekah and Alison. In typical FIRM fashion, the moves are fast and while she does most slow for one or two reps, there is no real instruction. Some of them were unfamiliar so I had to watch and then jump in but she seemed to cue well. One move I never caught onto was the snatch. I've heard some of you mention that with kettlebells (and there's at least one other move she says is a kettlebell move) so if you could explain it or point me to a good instructional video, I'd appreciate it. Alison was quite casual and conversational in her tone and cueing. That was nice!

I got this breakdown from a review on Amazon:

I've done my best to break down each segment. Alison adds onto the movements & repeats combos; I just am letting you know the basic movements in the combos. A lot of the movements are quick! Alison is good about giving a little time for recovery. KICK-BUTT ATHLETIC DRILLS Pick up weights Step squat right and left, when stopping in middle - press weights overhead to work biceps and shoulders. Tight Squat with basketball toss - feet together squat down, bring arms up while standing and press up to toes. Arms will be extended over head with palms facing out. Put weights down to do basketball jump alternating between slow jumps and fast jumps Sprint (progressive movements) - step touch to side, then bring knee up, finally to ski jump (side to side) Pick up weights Squat then lunge one leg back while punching arm out, repeat on opposite side. Next, hold for 3 single lunges and 3 plyo lunges. Squat/dip with arm punch then hold other side for 3 single lunges and 3 plyo lunges. Weights down for football shuffle. Slow, then fast. Alison adds rotation to right & left to mix it up =) Pick up weights Shift right & left (side lunge position). Next, drop right weight down, then left weight and step between the weights. Lunge again to pick up right weight and left weight. Then change step between into 2 hops. Power Blast doing only hops. Put both weights in right hand. Tap right leg behind you while holding arm out in front of you. Next, tap leg back, bring knee up & pull elbow back. These movements are fast! Put both weights in left hand & repeat. End with what this combo began with-dropping weights while shifting side to side..... Put one weight down to do a wood chop. Holding weight with both hands at chest, begins with legs in staggered position bend knees, then stand and twist. Next continue the movement except extend the arm out like a lever. Kettlebell swing while holding one weight. Plie and swing arms down in middle, and then thrust up. Progress to bringing one knee up while you are thrusting weight up. Begin wood chop/kettlebell combo. on opposite side.

EXPLOSIVE POWER MOVES Pick up weights Lunge side the lunge back - twist waist when doing side lunge, reach down to toes when lunging back, run in place. Repeat. Power Blast - Run with knees up Squat down, place down weights, bring hands together (still in squat position) and 4 squat jumps. Pick weights up, repeat. Begin lunge side-lunge back sequence on opposite leg Place weights down. Get into plie position. Plies with heel slide, take it up a notch to plie plyos with heel clicks. Begin in a stagger stance. Walk legs out to side (side plank) & walk legs back in to standing position with arms above head. Change the walk into a thrust to do the side planks. One Arm Snatch - Put both weights into one hand, with flat back hinge at hips, bring weights across to toes, hop to bring arm up above head, and then straighten up body. Repeat Side Plank Thrust/One Arm Snatch combo on other side Put weights down. Little squat, little tuck jump (touch thighs with hands), little squat, and stand. Yes, this turns into tuck jumps! Down on floor to plank - bring right leg to right elbow, then left leg to left elbow. Take it up a notch by doing a spider press, lowering chest down when leg reaches elbow. Back to Plank - alternate lifting arms up out in front of you, then walk your legs in to stand. Walk legs back to plank, lift arms up, and walk in to stand. Walk changes into a hop, so hop in to stand and back out to plank.

I stopped after this workout. Those tuck jumps did me in!! I literally could not breathe for a few seconds and almost panicked. Got myself calm but took a full minute to get my breathing mostly back together and then did the plank and spider presses (those were confusing and it was hard to watch the TV while doing them). I'm providing details of the rest of the workouts though for those who want them.

CARDIO KICKBOXING Combo 1 Jab - Cross, bring knee in 3x (add power with knee hops). Power Blast - only pull in knee with hop Bob & Weave forward, hop back. Change hop to speed bag arms and squat back. Power Blast - speed bag and squat only Repeat on left side, then start from top combining both sides. Combo 2 Kick right leg 3x, third kick the highest. Kick left leg back & jump rope. Power Blast - jump rope side to side. Crescent kick right leg around to squat position, kick left leg to side, plie squat with punches Power Blast - only punches. Repeat kicks starting with left leg. Power Blast - jump rope forward & backward. Crescent kick left leg & kick right leg to side. All together from the top =) Combo 3 Knee Chambers - alternate knees, next chamber right knee & kick left leg forward, two jumping jacks. Alison brings the intensity up by changing to hitch kicks. Three hitch kicks, two jacks. Repeat on opposite side. Combo 4 Tap leg to side, bring opposite heel toward glute, for a round house chamber. Add a big reach down, the pull heel to glute. Repeat on opposite side. HIGH INTENSITY MOVES The moves in this workout will be done in 3 sets. Short bursts of HIM, followed by quick recovery. The 1st set, focuses on form. The 2nd set is about speed. The 3rd set is the Power Set, or will be as fast, if not faster than the 2nd set. Use weights for this HIM. Set 1 - squats with over head press Set 2 - Increase reps Set 3 - Squat jumps with overhead press Keep weights Set 1 - lunge back, alternating legs & add bicep curls Set 2 - increase reps Set 3 - plyo lunges with bicep curls Down to the floor in plank position (knees or toes) Set 1- Pushups with one arm pulls Set 2 - increase reps Set 3 - as many reps as set 2 or more Grab one weight Set 1 - Lunge forward, alternating legs then dip the weight down when lunge Set 2 - increase reps Set 3 - plyo lunges with rotation Both weights Set 1 - lunge side to side, arms by side for tricep extensions Set 2 & 3 - increase reps Set 1 - Fencing Lunge, then row arm up Set 2 & 3 - Increase reps Put weights down to do Jumping Jack variations -Normal jacks, Criss-cross jacks, Fly Jacks (power jacks) & Forward Jacks (switch feet front and back while raising both arms up in front of you) MUCH NEEDED COOL DOWN!!

My only criticisms of this workout are that the music is crummy (and very quiet), the set is booooring and the cool down and warm up are not chaptered separately, at least not that I saw. Since I chose full workout, that meant I couldn't finish the 2nd workout and then go to the menu and pick the cool down. I tried picking the last workout and fast forwarding through it, expecting to get to the cooldown but that didn't work either. So... by the time I was done messing with the disc I was pretty cooled down and just put in Tamilee's stretching DVD and did the standing routine off that for a 10 minute stretch. Maybe there was a way to get to the cooldown, I'll have to investigate more another day. Anyway, I recommend this for high intermediate to advanced. It is very much a cardio workout too. The weights are used primarily to add intensity,although you'll get some toning benefits too. LOTS of high impact but shows low impact moves. It isn't a style I usually go for but I could see using especially one or two workouts for a quick, hard-hitting workout. I'd like to build up to doing the entire workout following just Alison & Rebekah but I still don't know how often I'd do it, since I prefer more moderate cardio for longer workouts (this one is 55 minutes doing all 4 workouts plus the warmup and cooldown which are 4 and 3 minutes each). Intensity junkies (which I am, but in shorter bursts) will love it!

Happy Thanksgiving!

[Guest guest]

, this sounds like a really fun dvd - thanks for listing the moves, I can tell this one is up my alley, esp. because there's kickboxing   Hugs!

[Guest guest]

I have this one but have only previewed it because of my hip flexor (it's really starting to get on my nerves). I like what I've seen so far thoughVennitta

 

, this sounds like a really fun dvd - thanks for listing the moves, I can tell this one is up my alley, esp. because there's kickboxing   Hugs!