#777Just a warning for anyone looking for a barre style workout, this is not one. But it is a great workout and time flew! During the introduction, they say this DVD is a blend of Core Fusion Energy Flow and Core Fusion Sport. "After teaching the Lotte Berke Method and Core Fusion each for over 30 years, we are thrilled at how well our Core Fusion Core Energy Flow and Core Fusion Sport classes have been received by our Exhale students across the country.....We have taken the best moves from these core classes and put together a heart pumping workout....."
Here's a breakout of the DVD:
CARDIO FLEX (9:42, Fred, uses a single hand weight)
marching warm up
lunges, pivoting to each side
standing side bends
forward bend variations
cat/cow
low lunge stretch variations (briefly uses hand weight during side bend)
lunges, pivoting to each side, this time using hand weight
standing side bends with hand weight
skier's squat variations with hand weight
CARDIO SUN SALUTATIONS (10:16, Liz, uses a single hand weight)
Similar to those on their Core Energy Flow DVD
They pick up the hand weight about half way through and use it for some athletic chair pose variations during three rounds
JUMP BACKS PART 1 (9:44, Fred, uses playground ball)
jump backs (burpees)
plank and pushup variations
chair pose variations (raise/lower ball, pulse squat)
<repeat above>
swing ball over and in back of head and then forward again
tricep work holding ball behind back and bent over
stand on one leg with soft knee, pulsing up/down, alternate leg raised forward
< repeat burpees, plank/pushup, and chair pose variations>
lunges with ball over head and then moving in back of head
JUMP BACKS PART 2 (9:25, Liz, uses playground ball)
jump backs (burpees)
plank/pushup variations
chair pose variations
legs wide and rotate right to lunge then left in lunge
second position raising up on toes and down while moving ball up and forward
touch ball to ground and then raise overhead right and then repeat left, kicking alternate leg out to the side and slightly back
< repeat burpees, plank/pushup, and chair pose variations >
touch ball to ground and twist to swing over shoulder, alternating sides
leg raises: forward, side, back moving ball up & down
ABDOMINAL CURL WITH WEIGHTS (9:29, Fred, uses a pair of hand weights 1-3 lbs, can also be done with a single weight)
Rollups
c-curve variations, using hand weights for a portion
BONUS - STRETCH WITH BALL(6:55, Liz, uses playground ball)
(each of these uses the ball held between the hands, except for shavasana)
back extension work
child's pose using ball
bound angle pose variations
windshield wiper stretch
shivasana
BONUS - THIGH CORE WITH BALL (6:06, Liz, uses playground ball)
Less than one minute standing exercises with ball before moving to the floor
Lots c-curve variations using the ball (ball under feet, holding ball in hands, ball between thighs)
COMMENTS:
It's not a beginner DVD. I think you really need to know what your body is comfortable with when doing this so you can make any adjustments. For example, I left physical therapy for my knee last May and so pivoting lunges weren't comfortable for me. So, I didn't lunge as low as they did. Next time I might just do static full lunges in place. I also wanted to be careful for my lower back as many of the moves were new to me. For me, watching the DVD first really helped.
I loved having the yoga mixed in. It really fit for me. The sun salutations didn't have as much variation as far as different poses compared to their Energy Flow yoga DVD, but fast paced. I liked the addition of the weights during the chair pose. The sun salutations kept the heart rate up and prepared me for the jump back segments. Very nice.
The jump backs (burpees) are lower impact, meaning you don't jump into the air after each one. Each one is done in 6 counts and they are very good at giving instructions for them. They show a modifier that does them without the ball and as step backs. For me, I stood there with that little ball in my hand and knew that there was no way I was going to attempt a jump back while balancing on it. I don't remember ever doing jump backs (burpees) before so I'm sure that added to it. I did all of the jump backs as a jump as opposed to a step back, but I kept my hands on the floor instead of balancing on the ball. They always did some sort of plank variation after the step backs, so I would bring the ball in for the plank, or just after depending on the type of plank (e.g. didn't want to balance on the ball when doing one leg planks). By the end of the second Jump Back section, I was getting tired!
I did both of the core sections. I've always been a big fan of Core Fusion ab routines and loved these too. Fred's segment was similar to his other work, adding in weights with a few moves I don't remember before. It still seemed like something fresh and new. I used a single 2 lb weight for the ab work, again not wanting to take a chance with my back the first time through. I loved Liz's core segment. You roll the ball around with your feet while in the c-curve during part of it. I never get DOMS in my abs but I can definitely feel that they worked.
The stretch segment isn't a full body stretch segment, so I did some additional stretching after. I liked that they included the back extension work to help balance out all of the other core work. The windshield wiper stretch also helped to loosen up the lower back.
Really the only criticism I have is that the bonus Thigh/Core segment is after the bonus stretch segment. I'm assuming that was a production mistake.
All in all, I loved this routine. It had a very nice flow and each section went nicely into the next section. By the time I got to the abs I was ready to slow down just a little. The DVD is very different from their others, but I love it!
Аннотация на англ. языкеA quarter of a million people have transformed their bodies at exhale, the exclusive mind body spa. Now you can get these same results at home.
This heart-pumping cardio and strength training program will give you ripped abs, sculpted arms, shapely legs, and a firm backside. In five fat-blasting segments of just 10 minutes each, Boot Camp challenges your whole body for a truly efficient and effective workout. The fast-paced, dynamic sequences also provide an intense calorie burn to help you shed those extra pounds and work the most important muscle of all – your heart.
Experience the inspiration and energy offered by exhale’s nationally renowned Core Fusion classes, and get he physique you’ve always wanted. Includes bonus thigh and core segment and stretching sequence.
A flowing series of mostly yoga-inspired moves that intermix cardio, toning and flexibility. The instructors’ thoughtful sequencing and careful focus on technique makes it energizing and effective. It begins with an extended warm-up and sun-salutation toning (using dumbbells). That’s followed by a faster-paced interval segment. It features multi-plane, compound toning that includes short aerobic bursts (e.g. cardio-speed plank/squat-thrust progressions). It ends with classic abwork and a soothing stretch.
Requires 2 to 5 lb. dumbbells and a small ball (about 8-inches in diameter).
Level: Intermediate
