Lindsay Brin Pretty Fierce Lean Out – Anaerobic Capacity Cardio DVD Review

Lindsay Brin has two new fitness programs – Pretty Fierce Lean Out and Pretty Fierce Weight Loss – tailored to whether or not you just need to shape and define your body more or maybe you have some serious weight to lose.  These 60 day programs are multi-disc sets (weight loss is 8 discs and lean out is 11 discs).  My review is from the Lean Out program and is the Anaerobic Capacity Cardio DVD only.

My first dealing with Lindsay Brin was a boot camp type of workout.  When I first saw Lindsay I just thought that she was put in the forefront because she is cute and pretty. Looking at her, she appears to be just barely out of her teens so at first I thought what could this little girl possibly offer to me.  I quickly learned that I was totally wrong.  Lindsay is not only in her early 30s, she is a mother of three and totally knows her way around the fitness world.  She is marketed towards “Moms into Fitness” – which I am not a mom but I don’t think that means you cannot do her workouts.

I was really happy to see that Lindsay had released not only one but two new 60 day multi-disc programs.

For the Anaerobic Capacity Cardio workout you will not need any equipment.  It is about 36 minutes in length includes a warm up and a stretch and focuses on HIIE or HIIT training.

While the market seems to be bombarded with HIIT training workouts at the moment this DVD had a couple of things different going for it.  It is set up with 10 movements of 40 seconds work on and 20 seconds of rest and it is intended that you go all out.   A cool feature on this DVD is that you can see the move that you are doing and the moves that are coming up running across the bottom of the screen.  The movement you are currently doing is highlighted and you are able to see what movement is coming up (then you can either dread it or be thankful for the next move).  There is also a “seconds” clock on the lower right hand corner so you know where you are at in your work.  The ten movements are plyometric/dynamic movements intended to get your heart rate up. Lindsay explains she wants you to “gas” your heart and not your muscles.  The type of movements are High Knees – Jack w/ Big Jacks, Mini Suicide Runs, Mountain Climber to High Knees, Double Jump Ropes, Speed Skaters, Switch to Knee Hops R/L, Heel to High Knee Jump Ropes, and finally 2 plank jacks to 2 pike jacks.

After that first round of ten moves you get a one minute break.  You then go into what Lindsay terms the Superfit 60/60 which are moves that are a little higher in intensity and are done for 60 seconds and 60 seconds of rest.  There are only 4 Superfit moves total.  Power Slaloms, Burpee Jack & Tuck, Switch Knee Kicks L/R.

After the 60 second rest, you then do the first ten moves in descending order – 2 pike jacks to plank jacks, Heel to High Knee Jump Rops, Switch Knee Hops R/L, Speed Skaters, etc. These moves are the 40 seconds of work and 20 seconds of rest.

This is a nice quick HIIT workout.  It got me breathless and I enjoyed it.  I liked the Superfit section between the two 40/20 rounds and I like that she did the second set in descending order.

Lindsay is a no holds barred instructor.  She pushes.  She’s a little spit fire.  I hope that I am able to offer more workout reviews from either one of her new programs.

As a heads up I also hear she has pregnancy workout coming out soon.  (NOT THAT I WILL BE NEEDING THAT!)

 

Paul Katami’s Bootcamp 4x4x2 Workout DVD Review

Paul Katami’s Burn & Build Kettlebell workout DVD was my overall winner in 2011 for best workout DVD of the year.  I love Paul’s style as a workout leader.  Before Bootcamp 4x4x2 I had only done Paul’s kettlebell workout DVDs.  When this was first released I was really excited to try it out but then I read a few reviews on it about it being very plank based exercises and I put off trying it out for a while.  While I don’t mind plank exercises a video with too many of them is hard on my wrists and my hands happen to be my money-maker so I have to be careful in that aspect.  Upon second thought I decided to try it and I’m sorry I didn’t try it sooner.  I didn’t find that there were too many plank exercises.  Paul seemed to segment these moves between others, i.e., doing a move that is plyometric in nature, then a plank based exercise and then another dynamic movement type exercise.

For this workout you will need a few sets of dumbbells.  This workout only has a short warmup to you may want to warm up a bit on your own before this workout. The cool down is sufficient.

This workout is set up in blocks of 4 movements performed for a minute a piece with 15 seconds between movements and 30 seconds between blocks.  Each block is completed twice.  There are 4 total blocks for the original workout but Paul throws in what he calls a bonus block.  If you select the main workout program on the DVD though this “bonus” does play along with the other 4 blocks.

Paul tells you to push yourself in the movements but he also tells you that it is okay to take a few second break if you need to and to tailor it to your own threshold.  He doesn’t have a dedicated modifier in the workout but tells you that it is okay to modify if you need to and I don’t think it would be too hard to come up with a sufficient modifier own your own.

This workout snuck up on me.  While completing it I thought to myself, “This isn’t so bad” but then that night I wound up in bed a lot earlier than usual and definitely slept deeper than usual that night (I have problems sleeping so this is a big thing to note).

While the workout isn’t anything out of the ordinary compared to other advanced circuit type workouts, (think Patrick Goudeau, Cathe, Toby Massenburg) this is a good solid workout and if you love Paul Katami’s style, I don’t think this one will disappoint.

AFTERWARD:  RedPanda reminded me in the comments that this workout has an option on the menu to mix up the workout – that way you may do what was originally block 4 as block 1 and what was originally block 2 as block 4, etc.  That way you wouldn’t know what was coming and it would be a surprise.   These are always added benefits to workout DVDs that make them better than the rest.

 

Happy 2nd Anniversary Mistransformation Blog

Today is the 2nd Anniversary of my Mistransformation blog.   I know, it seems impossible to me too!

For those of you unfamiliar with my blog, I started Mistransformation as a blog challenge for the Strong Is The New Skinny group.  It was meant to inspire us to keep a fit mentality from the end of winter into the beginning of summer.  However, I found that I really enjoyed blogging and continued to keep posting……and here we are two years later.  In the meantime, I have inspired others into their own fitness journeys.  This has to be the most rewarding thing for me in the course of my blogging.

My blog has opened so many doors for me.  I have earned the respect of fitness professionals whose workout DVDs I review and I have met a great group other fitness bloggers along the way.

Thank you for visiting my blog.  Stay tuned for more great reviews and posts.  Looking forward to my 3rd Anniversary.

 

 

Anni’s Fierce Force Workout DVD Review

While I do have more Xtrain DVDs to review, I thought I would take a break from that and do a long overdue review of a workout DVD that was released last year.  I finally did get around to purchasing this workout DVD and I am not disappointed at all.

Fierce Force is set up into 4 different circuits.  Lower body, upper body, core and total body.  The way this DVD is set up is that you can do circuits 1 and 2 together, circuits 3 and 4 together or circuits 1, 2, 3, and 4 altogether.  The DVD is also chaptered so you could do them each separately or choose whichever circuits you wanted (I did this one day – I chose to do circuits 1 and 4 and the next day I did 3 and 2 – so I had to choose the chaptered feature).  The first time through the DVD I did all 4 circuits and let me tell you by the end I was spent!  I like that you can choose to do 2 segments if that is all you have time for.  Even doing 2 segments you are getting an intense/effective workout and your heart rate will be up.

You will need a few sets of dumbbells tailored to your needs.  This workout utilizes heavy weights for the strength portions (think 15s or 10s – even 20s if you are a beast) and light weights for the cardio/plyo portions (3s or 5s – if you had to 2s or 1s).  I recommend for the full effect on the strength portions to really “heavy up” – unless you want a more intermediate workout then you could go lighter.  On the cardio portions I would say to lift what you are able and not too much to injure yourself.

Each circuit is set up with 1 minute strength segments followed by a 1 minute cardio/plyo/dynamic segment.  There are 15 second recovery periods disbursed throughout.  After completing a series of movements you will go back and repeat them for each focus group segment.

The movements for each focus group are familiar but effective.  A lot are compound movements and you will definitely feel like you are working.

I found Anni to be a delightful instructor – no nonsense but not overly demanding and definitely encouraging.

I hope that Anni continues to put out more intense workout DVDs such as this!

 

Cathe Friedrich XTrain: Cardio Leg Blast (Disc 6) Workout DVD Review

Just as promised I am back with my review of the Cardio Leg Blast (disc 6) workout from Cathe’s XTrain series.

I will say right off the bat that I liked this better than Legs.  Initially this is the workout I was excited about when Cathe announced the XTrain series but after seeing a video of the Legs workout I had changed my mind to wanting just Legs.  Well my mind is changing back again and this is the one that I prefer.

Cathe uses heavier weights in this workout (think #20, #25) and does shorter reps. I would say if this is too heavy then use a lighter weight but please use heavy enough to challenge yourself – just not too much to hurt your back.  Especially if you are not used to a heavier weight.  You could even choose heavier weight if it is available and you are used to it.  After a good warmup, Cathe alternates cardio blasts with strength portions as listed below.   Equipment needed:  Dumbbells (several weights tailored to your needs) Step  (Cathe uses 3 risers – I say tailor to your needs or use what you have available)  Dixie Cups (I don’t use them) and Firewalker Loop stretchy strength band (could get away without this but do buy yourself one for other workouts these things are great).

Round One:

Cardio: Pop squats/jump ropes/plyo jacks   Strength:  Alternating Back Lunges  (#20s)

Round Two:

Cardio:  Touch down jacks/split jumps    Strength: Plie Squats  (one 25#)

Round Three:

Cardio:  Side Explosive Lunges      Strength:  Elevated Lunges  (what I would call a split lunge – you put your foot up on your step)

Round Four:

Cardio:  Frog jumps forward/back/Plie Jacks    Strength:  Wide Stance Deadlifts (#20s)

Round Five:

Cardio:  Plyo Jacks/Air Jacks    Strength:  Squats (#20s)

Round Six: 

Cardio: Dixie Cup Lateral Skates (opt. cups)         Strength:  Step Ups (#20s)

Round Seven:

Cardio:  Power 7/Up Jack Down Jack (w/ a step – could do on floor)   Strength:  Static Lunge  (#20s)

Round Eight:

Cardio:  Fast Feet Shuffle/Jump Rope (step)    Strength:  Plie Squat Step Outs

Round Nine:

Cardio:  Right Leg Lead Jump Ups onto the Step/Straddle Off & Step Down   Strength:  Deadlift w/ Elevated Toes (opt.)  (#20s)

Round Ten:

Cardio:  Left Leg Lead Jump Ups onto the Step/Straddle Off & Step Down     Strength:   Side Lunges (one #15 – I think I could have gone heavier)

Round Eleven:

Cardio:  Step Knee Tap Down/Step Freeze    Strength:  Single Leg Deadlifts w/ back toe down  (#20s)

Round Twelve:

Cardio:  L-Step Into Over Top of Step Six Times      Strength:  Alternating Front Lunges onto Step (opt. — #15s)

There is an adequate stretch as per usual.

I liked this workout a lot.  With the cardio portions it offered the intensity that I like.  I still didn’t feel it was up to the standards of Butts and Guts however.  I would give this one an A-.  I did think it was better than Legs but again it goes back to doing more sets with each movement and working to fatigue.

Besides this “regular” 54 minute workout Cathe offers lots of goodies.  The great chaptering that you all have come to know, plenty of premixes and bonuses and challenges that I will talk about below.

Cathe gives us TWO bonuses in this workout.

First it’s Core #2 (I would venture a guess one of the other videos contains #1).  In this short workout you will fatigue your abs for sure.   Think 60 reps!  Thankfully Cathe lets off a little progressively.  You will work your obliques thoroughly as well. This is roughly about 13 minutes (give or take a few).

The second bonus is Burn Sets Bi’s.  After doing this bonus I now know one thing for certain I am going to purchase the Burn Sets Workout DVD in the XTrain series.  I’m not going to give a lot away because I will be reviewing it but let’s just say I wish that Cathe had done a Burn Sets Legs. It’s all about fatigue.

Challenges:

Cathe gives us two 100 rep challenges:

Scarecrow:  Which is a move where your arms look like they are in a goal post position. You alternate raising the “LIGHT” weight from flat to the goalpost position or scarecrow if you will. Trust me you will feel it.  I started with 5 pound weights but after about 50 had to go down to 3s.

She “re-gave” us the Hip Thrust 100 Rep Challenge that was also on Legs.  This is where you lie on the floor and have your back elevated and using a barbell, dumbbell or weight plate “thrust” your hips up and down.  This is great for the booty!

 

Cathe Friedrich XTrain: Legs (Disc 5) Workout DVD Review

All aboard the XTrain.  XTrain is the new workout series from Cathe Friedrich.  There are 10 discs and you can buy all of them or just the ones that you think are tailored to your needs.  There is something for everyone.  Tabata, weight training, Legs, cycling, boxing and low impact.  I am hoping to offer a few workout DVD reviews from this series.  My first will be Disc 5 – Legs.

XTrain Legs has 3 segments for its “regular” workout and if you’ve ever done a Cathe workout you know what I mean by that.  For those of you who never have had one of her workout DVDs this means that she also has added bonuses and challenges, plus premixes.

You will need many tools for this workout.  Dumbbells (multiple sets), a ball, a chair, Dixie cups (optional), a firewalker (stretchy band to wrap around your legs), strength band and some sliding disks (can use paper plates).  (a barbell is used in the challenge portion but you could lay a dumbbell on your stomach for weight or a weight plate.)

XTrain Legs is a lower weight/higher rep workout.

There is an adequate warm up.  In fact you would probably recognize it as a beginner’s workout.

Segment 1:  Standing

This segment starts off with offset walking lunges (you hold the dumbbell in one hand and switch as you walk).  You may need a lot of space for this.  If you don’t you can always improvise and just do lunges in place and switch the dumbbell.  Cathe then goes into a a forward lean lunge.  You may or may not use Dixie cups for this (I choose not to).   You will then need to grab your Swiss ball and head to a wall near you for plie wall lunges.  The next move is low pulse lunges.  This was done in Butts and Guts and I really like this move.  It seems to really engage my butt.  Side lunges and warrior lunges with the disk, single leg deadlifts and firewalkers (w/ the band) round out the standing portion.

Segment 2:  Ball and Chair

This segment starts off with Ball roll ins.  This is where you lie on your back, feet on Swiss ball and you roll in the ball.  Cathe also does a set of these one legged.  After that you get up on top of the ball for prone frog squeezes then lie on the floor again for inner thigh squeezes with the ball between your knees.  To round out this portion Cathe uses the chair for glute bridges.  You will feel this one for sure!!!

Segment 3:  Floor

This is a classic type of floor portion where you do clams, classic inner thigh lifts, leg lifts and a weighted pizza press move.  You may or may not want to put on some ankle weights.  Cathe doesn’t but if you want to increase the intensity you may use them.  During this segment listen close for Legs by ZZ Top playing in the background.  Gotta love Cathe!

You could choose to do the stretch at this point (Cathe always had adequate stretch segments) or you could continue to the rest of the goodies Cathe offers in this one.

Bonus No. 1:  Barre – You will need your chair for this.  Cathe does typical leg raises/calf raises for an approximate 15 minute Barre segment.

Bonus No. 2:  Rear Delts.  Cathe offers us a rear delt bonus because she says this is one of the least worked body part on a woman.  You will do 3 sets of each exercise offered.  You will need your Swiss ball, dumbbells and a strength band.  I like the way she did 3 sets of each.  This really made me feel like I was working it properly.

Last but not least is the 100 Rep Challenge.  This is a Barbell Hip Thrust wherein you do hip thrusts on the floor for 100 reps!  Each Xtrain disc has these challenges but there is a different one on each disk.

This workout was alright for me but I really like Butts and Guts better.  I felt that during the “regular” workout doing additional sets (like she offered in the delts) would have best served my booty and legs.  Yeah, I could always repeat the workout/segment but that’s not what I want in a workout DVD.  I also would have liked some added gym style legs.

I would grade this as a B as compared to Butts and Guts being an A+.  I know others who really like this Legs workout but it just wasn’t what I was hoping it would be.

……stay tuned for XTrain Cardio Leg Blast……

 

Men’s Health DeltaFit Speed Shred: H.E.A.T. Workouts DVD Review

This will be my last review for the DeltaFit Speed Shred program.  Hopefully it won’t be my last review from BJ Gaddour though.  These DeltaFit Speed Shred reviews continue to be the most popular posts on my blog.

H.E.A.T stands for:  High-Energy Athletic Training (HEAT) Workouts. These workouts are meant to be used as active recovery.  The are not intense workouts. There are 3 separate programs on this DVD. I will explain each separately.

A) Sweat & Stretch – - This workout bounces back between one minute of low impact cardio moves and 1 minute foam roller or stretch moves.  This is probably the least intense of the three programs on this particular DVD.  I was glad to see BJ finally have an offering of some kind of recovery like the foam roller and the stretch.  This program is roughly 30 mins in length.

B) Combat Cardio – - This workout has rounds of a combat movement like punching, kicking or blocking one minute for each side of the body and then an active recovery movement of mock jump rope.  There are 10 total rounds for a 40 minute workout (give or take a few).  On and “off” day this is a nice little workout.  Not intense but with all the punching, kicking and jumping you do get an adequate workout in.

C) Ultimate Isometrics – BJ says to think of this workout as high intensity yoga.  Any real yogi may be offended by this because it’s not really like yoga at all but I think BJ was trying to get a point across that it is managing your bodyweight in a pose for a length of time although this length of time is short followed by a short rest period.  For this workout the circuits are 10 seconds of work and 5 seconds of rest for 12 rounds/1 movement BJ progresses the bodyweight movements throughout to challenge you.  You do this for approximately 40 minutes.  This workout sneaks up on you.  I really had developed a sweat when all was said and done.  I also had a sore behind the next day from the elevated supine planks on a chair challenged by lifting each leg separately.  I would have to say this was my favorite of all three on this disc.

I have enjoyed performing and reviewing the DeltaFit Speed Shred DVDs.  I’m really glad I discovered BJ Gaddour.  I hope I am able to post more from him in the future.