Fitness Video Review

• Introduction to Workout
• Start workout
• Next Step Segments and Bonus
  • Warm Up (6 minutes)
  • Next STep Horizontal (21.5 minutes)
  • Next Step Vertical (22 minutes)
  • Next Step Challenge (6.25 minutes)
  • Cool Down (6 minutes)
  • Core Training (7.25 minutes)
  • Abdominal Training 9 4.5 minutes)
  • Stretch (4.5 minutes)
  • Double Step Bonus (17 minutes)
• Bio and Content
• Contact Seasun
• Credits

Structure
Warm Up (6 minutes), Next Step Horizontal (21.5 minutes), Next Step Vertical (22 minutes), Next Step Challenge (6.25 minutes), Cool Down (6 minutes), Core Training (7.25 minutes), Abdominal Training 9 4.5 minutes), Stretch (4.5 minutes), Double Step Bonus (17 minutes) = Total 92.5 minutes.

Impact level
Mixed impact.

Music
Standard aerobic music. Music is by Brian Howe Big Beat Productions and GFMix. (www.gfmix.com)

Intensity
I like the intensity in this workout, the workout is complex, but it's not so much that it is taking the intensity out of the workouts.

Safety
I did not care for the box step over the step (2nd combo vertical step), it somehow didn't flow well for me, and i didn't like the 3 knees over the step, because you would actually step down in front of the step, which put extra pressure on the knees. i just stayed on the same side of the step for this move.

Effectiveness / Thoroughness
I love this workout! I got a good sweat going and I like the pace of this workout. Not too much breakdown and not too difficult that it gets frustrating. If you like complex choreography, I'd say go for this workout!

1 Gray Platform For The High Step - Fitness Club Line

1 Teal or 1 Gray Platform For The Original Health Club Step - Fitness Club Line

2 Violet or 2 Black Risers For The Original Health Club Step - Fitness Club Line

Cueing
Very well cued, she cues ahead and sometimes has you in a holding pattern while she demonstrates the next move. Reminds me a lot of Christi Taylor, but a little less breakdown of the moves and slightly less dancy.

Style
The workout is taught in combinations of 32-count choreography. Right and left are build equally. After a block of 32 counts, the combination is repeated from the top. The workout is devided into two sections. The first section is regular horizontal step, the second section has the step vertical. The next step challenge has both sections combined together. A bonus double step section is also included which uses similar choreography.

Form /Form pointers
Not many form pointers in this workout, only a few are mentioned during the stretches of the warm up and the cool down, and during the Core Training segment.

Personality
Very nice and friendly instructor. No-nonsense and to the point. She shines in this workout, you can tell she's more comfortable here than in her previous 'Rock Steady Step' workout.

More about Seasun Zieger
 

Wow, complex step, but just enough slow down to teach the moves! It has crossphrasing, longer combo's, some moves on the down beat, awesome! (if you love complex choreography)

• = 8 cts

Warm Up (6 minutes)

• V-step + walk over rock back + step
• kick + rock back + basic over
• step 2 knee repeater + walk back & kick
• shuffle + pivot + step extension

Next Step Horizontal (21.5 minutes)

• walking mambo (to the side)+ step extend
• step curl (hop turn) + spin & tap
• step knee, jog,jog,  step knee, stomp
• shuffle + pivot + march back ball change bw

• cross walk + 3 ct turn
• 3 ct turn + basic turn
• cross walk + pony up 2x
• step down + step heel/extend

• V-step up, 2 lunges back pony down
• step curl +step cross behind + shuffle on top
• rock back + hop turn, slam down
• step insole + basic run

Next Step Vertical (22 minutes)

• V-step fwd + step kick /straddle + step up
• cross back/straddle + spin basic/straddle
• tip toe on top + on off on
• arabesque over + walk & spin

• step outer thigh straddle + step insole seasaw
• 2 lunges push mambo
• step 2 knee repeater (pendulum)/straddle/walk over
• step box step over + peg leg 2x back

• extension pump/straddle
• shuffle over + pivot/spin basic
• 3x step knee over chacha
• reverse hop turn + power up & exit

Next Step Challenge (6.25 minutes)

The horizontal and vertical combo's combined

Cool Down (6 minutes)

• slow basic up/down + tempo rock back
• step tap behind 2x
• 2 step touches + V step
• step knee lift pony down + basic exit

Core Training (7.25 minutes)

Plank work, rotations, knee raises, one arm planks

Abdominal Training (4.5 minutes)

Traditional ab work, crunches

Stretch (4.5 minutes)

• Knee raise / lower back stretch (calves/shins)
• Hamstring stretch
• shoulder stretch
• Hip flexor stretch
• calves stretch
• quadriceps stretch
• side bend

Double Step Bonus (17 minutes)

• walking mambo (to the side)+ step extend
• step curl (hop turn) + spin & tap
• double hop across steps +  up and straddle
• arabesque in + spin basic

• up up lunge 2x side to side pony down
• step knee lift + step knee lift
• step knee walk back kick shuffle
• pendulum up + ball change

• repeater cross over
• pony up and down
• reverse up lunge 2x
• hitch kick squat + db hop

• shuffle cross + over & squat
• 2 kicks straddle + step heel/extension
• march march + O-turn
• step knee lift across march, march

• step 2 knee repeater kick side
• hop turn squat step knee exit back
• over step turn + reverse up + 2 lunges
• pivot, pivot, + basic

To see a videoclip of this workout: www.collagevideo.com.

The Power Half Hour series consists of five half hour workouts on separate VHS or all on one DVD. Ab Burner, Bun Shaper, Thigh Trimmer, Arm Toner, and Power Stretch.

The workouts are only available from www.Beachbody.com

Coming with the program is a small booklet with different type of rotations that focus on different aspects, like upper body, lower body, slimming rotation and the basic rotation.

DVD menu:

From the main menu, you can choose the workout. Each workout is devided into several chapters, each exercise has its own chapter, but there is no menu for them. DVD is encoded for all regions.

• Ab Burner
• Thigh Trimmer
• Bun Shaper
• Arm Toner
• Stretch
• Outtakes

Structure
The workout consists of 30 minutes of standing and floor exercises that target the back of the legs and glutes.

Impact level
None

Music
The music in all five workouts are practically non-existent. Luckily the DVD has a feature where you can turn the music off and use your own music. The exercises are not to the beat of the music anyway, and you have to count your own reps, so it doesn't matter what music you use, you can use anything that inspires you to workout. And whatever you use, it will always be more inspiring than the music used by beachbody.

Intensity
Good, the workout can be somewhat cardiovascular. It moves at a fast pace and uses the larger muscle groups.

Safety
See my comments at form and form pointers. Make sure to use correct form, it is so critical.

Effectiveness / Thoroughness
When done with proper form, this is a nice short workout to work the glutes. I guess I personally prefer more standard glute toning exercises, but this workout is nice for variety.

Power Half Hour was created by Beachbody.com.

Cueing
Tony cues the move as he does it, no cueing ahead, you just follow Tony. Sometimes you miss the first rep because of this, but you have to count your own reps anyway, so for this type of workout it's not a problem.

Form
Please do not overextend the back, just watching them do some of the exercises made my back hurt. Control your moves and make sure that it's your glutes that are contracting and not the lower back.

Form pointers
There are form pointers on the bottom of the screen, which I do not always watch, Tony gives just a few. See my comment above.

Personality
Tony is a little wacky sometimes, just when you are struggling through a hard move, he says something funny and makes you laugh.

Tony Horton, a trainer and fitness expert based in Santa Monica, California, created the fitness routine of Power Half Hour for Beachbody. Contributing to the development of the workout routine were company founders Carl Daikeler and Jonathan Condon, as well as Carl's wife, Tricia Daikeler.

Choreography
 

Warm up
Knee raises, breathing exercises w plies, lunges side to side

Squats, Wide stance squats w heel lifts, chair sit n'stands, squat presses, wide stance squats w heel lifts, chair sit n'stands

Floorwork
leg kick backs, angled kick backs
Make sure to not hyperextend the back, the goal is to contract the glutes.

Chair
leg swings, leg kicks, squat & kicks,

Repeat Floorwork (variation: leg pulses) & Chair leg segment

Pitstop lunges, Pick up plies

Floorwork
side leg lifts, side leg extensions, combo

Chair
Back Lunges, knee raise w back kick, knee raise w back kick angled, glute squeezes w chair, glute squeezes on floor, single leg glute squeezes.

Stretch
Lower back stretch, glute stretch

You may also like: Beach body's Power 90, available from www.beachbody.com and at wonderfulbuys.com, The hottest as seen on TV Products!

DVD-info

Menu Muscle Max

• Intro to workout
• Play Program
• Chapters
  • Warm Up
    Lower Body
  • Dumbbell Squats
  • Barbell Squats
  • Barbell Static Lunges
    Chest
  • Push Ups
  • Dumbbell Flys #1
  • Dumbbell Flys #2
  • Push Ups
    Back
  • Barbell Underhand Rows #1
  • Barbell Underhand Rows #2
  • Dumbbell One Arm Rows
  • Barbell Pullovers
    Lower Body
  • Band Leg Presses
  • Dumbbell Plie Squats #1
  • Dumbbell Plie Squats #2
    Shoulders
  • dumbbell Lateral Raise #1
  • Dumbbell Lateral Raise #2
  • Band Lateral Raise
  • Dumbbell Upright Row #1
  • dumbbell Upright Row #2
  • Barbell Front Raise / Delt
    Bicep
  • Barbell Curls #1
  • Barbell Curls #2
  • Dumbbell Curls
    Triceps
  • Dumbbell Press/Dips #1
  • dumbbell Press/Dips #2
  • Band Kickbacks
    Core & Stretch
  • Core
  • Stretch
• Mix & Match
  • Warm Up
    Lower Body
  • Dumbbell Squats
  • Barbell Squats
  • Barbell Static Lunges
    Chest
  • Push Ups
  • Dumbbell Flys #1
  • Dumbbell Flys #2
  • Push Ups
    Back
  • Barbell Underhand Rows #1
  • Barbell Underhand Rows #2
  • Dumbbell One Arm Rows
  • Barbell Pullovers
    Lower Body
  • Band Leg Presses
  • Dumbbell Plie Squats #1
  • Dumbbell Plie Squats #2
    Shoulders
  • dumbbell Lateral Raise #1
  • Dumbbell Lateral Raise #2
  • Band Lateral Raise
  • Dumbbell Upright Row #1
  • dumbbell Upright Row #2
  • Barbell Front Raise / Delt
    Bicep
  • Barbell Curls #1
  • Barbell Curls #2
  • Dumbbell Curls
    Triceps
  • Dumbbell Press/Dips #1
  • dumbbell Press/Dips #2
  • Band Kickbacks
    Core & Stretch
  • Core
  • Stretch
• Premixes
  • Upper body Only (42 min)
  • Upper Body Push/Pull (33 min)
  • Lower Body Only (23 min)
  • Timesaver (56 min)
• Credits

An advanced level, total body, weight training workout using moderate to heavy weights. Features slow, controlled reps, emphasizing both the negative and the positive portion of the movement to encourage maximum muscle recruitment. Exercise examples include: Barbell squats, Dumbbell Flys, Barbell rows, Band Lateral Raise, Dumbbell curls & Band Kickbacks.

Structure
Warm up, weight training exercises, stretch

Impact level
None

Music
I did not have a problem with the music in this workout, meaning both the audio production quality and the choice of tunes. The music is just 'there' to keep the beat, it is not irritating, but not exceptionally motivating either. The song played during the main menu is probably the most motivating tune of this workout.

Intensity
As always with weight workouts, you can really vary the intensity by playing with the amount of weights that you use. The count is a little slower than other workouts, so you can really go heavy if you like. There are longer breaks between sets and exercises to stretch and rest a little bit.

Safety
If you have problems with upright rows, do not lift your weights as high, just go up to chest level, as Cathe suggests. If they don't feel right to you, I personally would press the 'next' button. There are enough other deltoids exercises in this workout.

Effectiveness / Thoroughness
It is a overall total body weight training workout, every muscle gets worked, but i found it rather long. I think i will use the timesaver option on this DVD quite a lot, (it omits the double sets). I liked it better than Power Hour, but prefer Muscle Endurance to this workout. I did like that the biceps section was quite short, they usually seem to go on and on during her other workouts.

Cueing
Cueing is good to follow in this workout.

Style
The workout starts with Cathe's usual dynamic warmup, consisting of reaches overhead, toe taps/heel lifts, squats etc, and is followed by resistance training exercises. The exercises focus on the following muscle groups: legs, chest, back, legs, shoulders, biceps, triceps. Workout ends with a nice stretch.

Form /Form pointers
As usual, Cathe gives lots of form pointers and gives great attention to form and technique. However, sometimes when picking up and putting away her barbell, she does not always bend her knees.

Personality
Very friendly and likeable instructor. Talks alot during the workout, but mostly informational and form pointers. I sometimes got the impression that this workout was just an enumeration of exercises. There is somehow not much fun factor in this workout.

More about instructor Cathe Friedrich

Choreography

Warm Up

Lower Body

• Dumbbell Squats
• Barbell Squats
• Barbell Static Lunges

Chest

• Push Ups
• Dumbbell Flys #1
• Dumbbell Flys #2
• Push Ups

Back

• Barbell Underhand Rows #1
• Barbell Underhand Rows #2
• Dumbbell One Arm Rows
• Barbell Pullovers

Lower Body

• Band Leg Presses
• Dumbbell Plie Squats #1
• Dumbbell Plie Squats #2

shoulders

• dumbbell Lateral Raise #1
• Dumbbell Lateral Raise #2
• Band Lateral Raise
• Dumbbell Upright Row #1
• dumbbell Upright Row #2
• Barbell Front Raise / Delt

Bicep

• Barbell Curls #1
• Barbell Curls #2
• Dumbbell Curls

Triceps

• Dumbbell Press/Dips #1
• dumbbell Press/Dips #2
• Band Kickbacks

Core & Stretch

• Core
• Stretch

This workout is part of a set called the Hardcore series. The Hardcore series consists of the following workouts:

1. Muscle Max DVD: Total Body Weight Training.
2. IMAX-3 DVD: Step Interval Workout.
3. Core Max DVD: Hardcore Abdominal Training.
4. Kick Max DVD: Hardcore Kickbox Workout.
5. Stretch Max DVD: Athletic, Stability Ball & Band Stretch Routines.
6. Low Max DVD: All Low Impact High Intensity Training.
7. Gym Style Training Vol 1 DVD: Advanced Heavy Split Routines.
8. Gym Style Training Vol 2 DVD: Advanced Heavy Split Routines.
9. Gym Style Training Vol 3 DVD: Advanced Heavy Split Routines.
10. High Step Challenge DVD: Hardcore Advanced Circuit.
11. Hardcore Extreme DVD: A compilation DVD of hardcore premixes.

The Hardcore series is the first series of Cathe that she filmed in her own filming studio. People have complained about the production quality of these workouts, but I didn't see much difference with her earlier workouts. I am using a playstation 2 connected to a small 14" TV though. I do see the same names in the end credits though, e.g. Greg Twombly as producer and Don Vitello as director. (The same names as her former workouts, all CIA and Bodybar workouts).

To see a videoclip of this workout: www.collagevideo.com

Equipment used in this workout:

• Step

• Adjustable Barbell

• Various weighted dumbbells

• Dynaband

Main Menu

• Credits
• Introduction
• Step Climb
• Warrior
• Ball Toss
• Step chug
• 4-Limg Squats
• Push-Pull Jumps
• ND Handstand + Hip
• Hyper Sweeps
• Kick Box
• D Handstand + Hip
• climb & Jump
• 4-limb Cross
• Ball sports
• Ball Balance
• + AWS Spring Hypers
• ND Bridge Pecs
• D Bridge Pecs
• Prone Spine
• Supine Abs
• Crunch Stretch

This is a cardio focused workout. By the old Firm categories, I'd classify this as a Hare, meaning about 75% cardio and 25% weights. The moves are fast, but there is plenty of time for equipment changes. The sequences are short and moves are choreographed to the music. As with all FitPrime workouts, you work the weak side (ND=Non Dominant) first.

Structure
Warmup( 5.5 min), cardio+weights ( 31 min), cooldown(3.5 min), floor work (7 min), core (6 min), stretch(2.5 min) = Total 55 minutes.

Impact level
Mixed impact, mostly low though. Higher impact sections are a couple of jumps here and there and these can be modified to squats.

Music
Different than your average workout, the music has some vocals. I really liked the music in FitPrime workouts. Hard to describe, but it is pleasant to listen to and flows really well with the choreography. Some of the tunes sound familiar, but I can't exactly place them.

Intensity
I thought the intensity was intermediate. I liked the cardio segments, but the total cardio segment is quite short. You can easily do it on its own if you're short on time (approx. half hour) or add on another half hour of either cardio or weight work depending on your goals.

Effectiveness / Thoroughness
I liked the cardio segments, I even liked the medicine ball segments. I used to be good at ball sports, so maybe that's why. I liked the ball tossing and ball balancing stuff, and luckily there was no ball bounding in this workout. I didn't really care for the floor work. If I want a mixed training, I would add another half hour of weight training. I am looking forward to the newer 're-done' version of WHFN.

More about FitPrime

1 Gray Platform For The High Step - Fitness Club Line

5 Gray Platforms For The High Step - Fitness Club Line

The High Step - 1 Blue Platform & 4 Black Risers & FREE Workout Video

Cueing
I found it hard to follow the workout the first time, after a couple of tries you sort of know what to expect. Cueing is late quite often, because the changes are fast and a lot of things are happening at the same time.

Style
Like all FitPrime workouts, the sequences are short and moves are choreographed to the music. The workout focuses more on cardio training than weight work. There is some kickboxing, some floor aerobics, some 4-limb movement, a little bit different from the "usual" aerobic moves.

Personality
Tracie Long is straightforward, no-nonsense chatter in this workout. Professional delivery of the workout.

More about Tracie Long

Step Climb (warm up - this segment seemed to go on and on)
arm reaches
tall box push steps, V-sit/step over
dips, glute lift, squats, leg abduction

Warrior (stretch)

Ball Toss
Heel lifts + toss/catch ball side-to-side
Toss up, catch into one-legged squat, 2 jumps

Step chug (tall box)
(push step, similar to a mambo), V-step around box and back, plie squat touching glutes to box, 2 hops

4-Limb Squats
Squat + Anterior Delt Lift L
Balance L / Extend R + Medial Delt Lift (both arms)
Curtsy Dips to both sides + Bicep Curls
Jump & Pump, Balance + alternating Bicep Curls

Push-Pull Jumps (floor cardio)
(knee-ups from lunge position), squat to touch floor, spring jump
step out & in, jump turns

ND Handstand + Hip (tall box)
Handstands (hands on tall box), tall box climb L, hesitation hold (mid-step up), stretch long
Squat to glute lifts (hands on box), arm circles back
Sumo squat hold, squat pulses

Hyper Sweeps (tall box)
Leg extensions and sweeps w squats

Kick Box
Lunge, step, step, knee, knee
Lunge, step, step, side kick & punch, knee
Lunge, step, step, tap, jump to side kick & punch
Football shuffle (pseudo-"Rocky")

D Handstand + Hip
Handstands (hands on tall box), tall box climb L, hesitation hold (mid-step up), stretch long
Squat to glute lifts (hands on box), arm circles back
Sumo squat hold, squat pulses

climb & Jump
Tall box climb, straddle down, 2 jumps, step/glute lift

4-limb Cross
Leg-cross back + Medial Delt Lift, Squat + Bicep Curl
Kick ball change + pump, mambo + upright row
Plie with kick ball change foot rhythm

Ball sports
Squat side-to-side + ball toss hand-to-hand
Shoot the hoop, catch + left lift

Ball Balance (cool down segment)
Balance on 1 foot, ball toss hand-to-hand, squat down & touch floor w/ball, back up, hinge forward from hips & reach
..... Ribcage stretches with the ball

+ AWS Spring Hypers (Tall Box)
Add ankle weights
stretching segment on tall box

ND Bridge Pecs
Bridgework L (one foot on step, ball between knees)
Side-Lying Leg Shoots L
Pushups L (L hand on ball, R hand on floor, L leg lifted)

D Bridge Pecs
Bridgework R (one foot on step, ball between knees)
Side-Lying Leg Shoots R
Pushups R (R hand on ball, L hand on floor, R leg lifted)

Prone Spine
Torso Lifts
Alternating Leg Lifts
One hand to ankle and lift, repeat other side
Planks

Supine Abs
Crunch variations for upper and lower
Oblique "slices" to opposite foot + Supine Leg Adductions
Hamstring stretch

Crunch Stretch

The production quality of this workout is much improved from earlier FitPrime workouts, but still considered low. Like other FitPrime workouts, the instructor is alone, filmed in a corner of a room, with a mirror on one wall, so you can see the backside of the instructor. The set is quite quirky, very busy rug on the floor. Some picture frames are a little fuzzy, and the editing is not always smooth, but still, this is an excellent workout if you can overlook the production quality issues.

The workout is no longer available from the FitPrime site. A newer version similar to this workout is currently (early 2005) in production with a different instructor and new set called: KickButt - Fast Cheetah.

• Intro to Workout
• Play Program
• Chapters
  • Warm up
    CHEST
  • Push Ups - 16 reps
  • Push Ups - 14 reps
  • Push Ups - 12 reps
  • Push Ups - 10 reps
  • Push Ups - 8 reps
  • Push Ups - 6 reps
  • Push Ups - 4 reps
  • Push Ups - 2 reps
  • Dumbbell Bench Press #1
  • Dumbbell Bench Press #2
  • Dumbbell Bench Press #3
  • Dumbbell Chest Flys #1
  • Dumbbell Chest Flys #2
  • Dumbbell Chest Flys #3
  • Dumbbell Incline Chest Press #1
  • Dumbbell Incline Chest Press #2
  • Dumbbell Incline Flys #1
  • Dumbbell Incline Flys #2
  • Barbell Close Grip Press #1
  • Barbell Close Grip Press #2
    TRICEPS
  • Dips
  • Dumbbell Lying Extensions #1
  • Dumbbell Lying Extensions #2
  • Dumbbell Seated Extensions #1
  • Dumbbell Seated Extensions #2
  • Dumbbell X-Body Extensions #1
  • Dumbbell X-Body Extensions #2
  • Band Bonus Burn
  • Dumbbell Kickbacks #1
  • Dumbbell Kickbacks #2
  • Band Kickbacks
    STRETCH
  • Stretch
• Mix & Match
  • Warm up
    CHEST
  • Push Ups - 16 reps
  • Push Ups - 14 reps
  • Push Ups - 12 reps
  • Push Ups - 10 reps
  • Push Ups - 8 reps
  • Push Ups - 6 reps
  • Push Ups - 4 reps
  • Push Ups - 2 reps
  • Dumbbell Bench Press #1
  • Dumbbell Bench Press #2
  • Dumbbell Bench Press #3
  • Dumbbell Chest Flys #1
  • Dumbbell Chest Flys #2
  • Dumbbell Chest Flys #3
  • Dumbbell Incline Chest Press #1
  • Dumbbell Incline Chest Press #2
  • Dumbbell Incline Flys #1
  • Dumbbell Incline Flys #2
  • Barbell Close Grip Press #1
  • Barbell Close Grip Press #2
    TRICEPS
  • Dips
  • Dumbbell Lying Extensions #1
  • Dumbbell Lying Extensions #2
  • Dumbbell Seated Extensions #1
  • Dumbbell Seated Extensions #2
  • Dumbbell X-Body Extensions #1
  • Dumbbell X-Body Extensions #2
  • Band Bonus Burn
  • Dumbbell Kickbacks #1
  • Dumbbell Kickbacks #2
  • Band Kickbacks
    STRETCH
  • Stretch
• Premixes
• Credits

Breakdown of Chest & Triceps Superset

Total time – 32 min (8 min of warm-up and cool-down)

Dumbbell Bench Press #1
Dumbbell Chest Fly #1
Dumbbell Bench Press #2
Dumbbell Chest Fly #2

Dumbbell Lying Extensions #1
Dumbbell Seated Extensions #1
Dumbbell Lying Extensions #2
Dumbbell Seated Extensions #2

Pushup – 8, 6, 4, 2
Dumbbell Chest Fly #3

Dumbbell Cross Body Extensions #1
Dumbbell Kickbacks #1

Dumbbell Incline Chest Press #1
Dumbbell Incline Fly #1

Dips
Band Bonus Burn....Kickbacks

This series does not have an 'insert card' during the premixes, which makes the transition between the different exercises sometimes a little weird. You would not always know what's coming next, what exercise equipment to get, or the amount of weight to select. I hope she'll bring back the transition 'inserd card' with her next series. And hopefully better premixes, as I feel that these are really a step backwards from her previous work.

Gym Style: Chest & Triceps is approximately 48 minutes in length and will provide you with a very intense and thorough workout. You will start your chest workout with drop sets of push ups to get a TOTAL pump in your chest. There will be a slight rest between every set of push ups. Be sure to use whatever modification necessary if standard push ups do not suit you (ie: do them on your knees, or use push up handle bars. etc). After that you will go on to standard, yet tried and true, exercises with a heavy weight and controlled rep speed (mostly a 2/2 count) with moderate rests between sets. Triceps will leave you equally pumped and challenged.

Structure
Warm up, Chest, Triceps, Stretch = Total 48 minutes.

Impact level
None

Music
Music is by Big Beat/BK Howe and is an upbeat mix of mostly non-recognizeable, vocal, and instrumental music. It's not really something that is remembered after the workout. I did not find it super motivating, but it's not annoying either.

Intensity
If you use the heaviest weight you can use with good form ,yes this workout can be intense, but like any other weight workout, adaptable to your level of fitness by varying the amount of weight. You will work your muscles to exhaustion if you use the correct amount of weights.

Effectiveness / Thoroughness
The first thing that I noticed was how extremely LONG this workout is. Not as long as the Back, shoulders, biceps one, but still long. I can never get focused that long for just weight training, so I really enjoyed the timesaver option. I only did the entire workout once, but got bored, i much more prefer the shorter version where the double sets are omitted. Other than that, it is a solid good weight training workout, I am sure you will break a plateau, but long, non-stop weight work is just not really my thing, and the push up segment is just plain overkill, imo.

Because this part does have one less bodypart than the other upper body video, I wished she would have included some abdominal exercises to make it a complete series, but I guess you would just need to add a segment of CoreMax (or any other ab workout you prefer).

Cueing
Cueing in this workout is adequate. It is mostly a 2-2 count lift and during weight work it doesn't bother me as much when the cueing is a little 'off'.

Style
These are mostly traditional weight training exercises: Gym Style. It is a 3-day split workout, designed to go with the Gym Style: Legs and Gym Style: Back, Shoulders & Biceps.

Form /Form pointers
As usual, lots of attention to form and lots of form pointers, though Cathe does not always bend her knees when getting and putting away her barbell.

Personality
Very friendly instructor, talks a lot throughout the workout, but only informational / fitness stuff. Again with this workout though, it does seem like she is just enumerating the different exercises of this workout, I kind of missed the fun factor. (if there can be any during a Cathe weight workout)

More about instructor Cathe Friedrich

Warm Up

CHEST
Push ups -16 reps
Push ups -14 reps
Push ups -12 reps
Push ups -10 reps
Push ups -8 reps
Push ups -6 reps
Push ups -4 reps
Push ups -2 reps
Dumbbell Bench Press #1
Dumbbell Bench Press #2
Dumbbell Bench Press #3
Dumbbell Chest Flys #1
Dumbbell Chest Flys #2
Dumbbell Chest Flys #3
Dumbbell Incline Chest Press #1
Dumbbell Incline Chest Press #2
Dumbbell Incline Flys #1
Dumbbell Incline Flys #2
Barbell Close Grip Press #1 (transition exercise to triceps)
Barbell Close Grip Press #2

TRICEPS
Dips
Dumbbell Lying Extensions #1
Dumbbell Lying Extensions #2
Dumbbell Seated Extensions #1
Dumbbell Seated Extensions #2
Dumbbell Cross Body Extensions #1
Dumbbell Cross Body Extensions #2
Band Bonus Burn...Cross Body Extensions
Dumbbell Kickbacks #1
Dumbbell Kickbacks #2
Band Bonus Burn....Kickbacks

Stretch

This workout is part of a set called the Hardcore series. The Hardcore series consists of the following workouts:

1. Muscle Max DVD: Total Body Weight Training.
2. IMAX-3 DVD: Step Interval Workout.
3. Core Max DVD: Hardcore Abdominal Training.
4. Kick Max DVD: Hardcore Kickbox Workout.
5. Stretch Max DVD: Athletic, Stability Ball & Band Stretch Routines.
6. Low Max DVD: All Low Impact High Intensity Training.
7. Gym Style Training Vol 1 DVD: Advanced Heavy Split Routines.
8. Gym Style Training Vol 2 DVD: Advanced Heavy Split Routines.
9. Gym Style Training Vol 3 DVD: Advanced Heavy Split Routines.
10. High Step Challenge DVD: Hardcore Advanced Circuit.
11. Hardcore Extreme DVD: A compilation DVD of hardcore premixes.

The Hardcore series is the first series of Cathe that she filmed in her own filming studio. People have complained about the production quality of these workouts, but I didn't see much difference with her earlier workouts. I am using a playstation 2 connected to a small 14" TV though. I do see the same names in the end credits though, e.g. Greg Twombly as producer and Don Vitello as director. (The same names as her former workouts, all CIA and Bodybar workouts).

To see a videoclip of this workout: www.collagevideo.com

Equipment used in this workout:

• Step

• Adjustable Barbell

• Various weighted dumbbells

• Dynaband

• Normal
• Music Off
• Music and cues
• Silence and cues

The workout is chaptered, each exercise has its own chapter, but there is no menu to select the chapters from. You can skip the chapters via the remote control, or program your DVD-player if it has that feature.

On the bottom of the screen is a timer, to tell you how much time left for the current exercise, and how much time left for the rest of the workout.

Get ready to go airborne. With over 30 explosive jumping moves, you won't be sp