SHAPE: 400 CALORIE FAT BLAST w/ Summer Sanders
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This interval training cardio and sculpting routine will burn 400 calories in just one 45 minute workout. Two time Gold Medalist Summer Sanders will lead you through three 15 minute workouts that combine cardio and sculpting to rev your calorie burn and metabolism. Each workout combines cardio intervals with resistance training, along with periods of active recovery. By varying the intensity throughout your workout and allowing for proper recovery time, you ll avoid hitting plateaus and will constantly be blasting fat!
3 15-Minute Interval Training Segments
Core Power Boost
About the Actor
1992: Olympic Gold-Medalist swimmer
1994-2011: Television personality and fitness and sports correspondent
2010: Celebrity Apprentice cast member
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There are 3 workouts on this dvd. Each workout is around 25 minutes (including warmup & cooldown). You will need a set of weights, I used 5 lbs, and a mat. The warm up is around 4 minutes, and it gets your heart pumping. I'll do my best to breakdown the workouts =)
1.JUMPSTART CARDIO - One minute cardio intervals with resistance training sets.
Squats adding knee raise - then add bicep curls
Alternate back lunge with side squat - still doing bicep curls
Plank position - do one push up, hold plank, recovery by bringing foot up between hands(like runners lunge)
*REPEAT, building up to 5 push ups*
Shoulder raises - raise front, open side, down...then bring up from side, bring front, down
Rear Delt Flys
Frog Leaps forward and back
2.CALORIE BURNING INFERNO - 3 minutes cardio alternating with strength - your legs will be fried!
*there is a 15 second recovery after each minute of cardio*
Weights - Bicep Curl add shoulder press, then add burpee
Squat then jump up and over side to side
Punch up/Punch Down
Weights - Side Lunge with lateral raise
Curtsy lunge with front raise
Plie Squat with hammer curl
180 degree turn jump squat
Power Squats with oblique twist
3. CORE POWER BOOST - Balance moves and weight training exercises to strengthen your core.
Squat with torso twist
add knee up with twist
Single arm row while balancing on one leg
Single leg dead lift
Single leg squat
repeat on other leg
Plank position - bring right knee to right elbow
right knee to left elbow
repeat using other knee
Side Plank with arm extended, bring arm down & tuck under
Side Plank pulses
repeat opposite side
Squat Kicks Forward
Squat Kicks Side
Triple Kick Side (3 pulse kicks)
Because I hadn't heard anything about this workout, I assumed that it wouldn't be very challenging. Lesson learned! Even though the workouts are only 25 minutes, they really pack a punch. This DVD is great for intermediate level exercisers and up. You can definately increase the weight when needed.
This is a great full body workout! I highly recommend this workout =)
Secondly, Summer Sanders (and her sister-in-law who instruct the workouts), do the whole work out with you and encourage you the whole way. Unlike Jillian Micheals, who tries to inspire you by talking about bikini or jeans shopping... UGH! That is the LAST thing I want to think about when I'm busting my ass! Anyway, I really like their supportive way of encouraging through the workout, it's more focused on challenging yourself and building strength than on vanity.
Third, circuit training is so very effective for getting in shape and firming up. You will pay a lot of money for a personal trainer to teach you these same moves and techniques in the gym.
Finally, whether you are advanced or new to this type of work out, this dvd is great. They show you how to modify all of the moves from beginner, to intermediate, to the advanced version. SUCH a great buy!