Cindy Whitmarsh, 2007
Warmup Stretch: some cardio moves and some stretching get you started.
Cardio: First is various jump rope moves for one minute. She does some fancy stuff but says to do whatever you want. One guy doesnt use a rope at all. Then you pick up your medball and do a jack while throwing the ball overhead, a side to side squat, jumping back and forth over the jumprope. You do the sequence 3 times.
Shoulder Weights: Using dumbbells they do upright rows, overhead pulse, lateral raises and rotator cuffs. Repeat a few times.
Cardio: You start with blowouts (burpees), then you jump back and forth with your med ball between your knees, and then do a football shuffle/quick feet, This section is tough!
Biceps: With dumbbells, alternating bicep curls, both weights in one hand concentration curls, and a few other bicep curl variations.
Cardio Toning: Repeater legs to the side and back, scissor jumps, pushups, Mt. climbers, shuffle squats while putting down and picking up med ball , ab twists while holding med ball, side lunge w/ a leg lift. Another tough segment!
Toning: All on the stability ball: (one modifier does the moves on the floor) frog leg lifts, flutter legs, shins on the ball-pulling legs in, oblique crunches w/ med ball on chest, twists, dips off the ball with the med ball between knees (one modifier uses a stair, one on the floor), tricep extensions w/ the med ball. Then there are some side reaches not on the ball.
Cool Down Stretch: led by someone else. I didnt do this segment.
I would say this is a low advanced or high intermediate workout: jumproping, blowouts, and alot of the cardio moves she did were real calorie burners. You could definately heavy up on the dumbbells and use a heavier med ball for the toning moves. The toning segments arent all that long though and there isnt a a lot of weighted lower body work. What I often do is use medium/ light dumbbells and stick w/ the lighter med ball and use this for a cardio day.
I really like that there are 3 different modifiers so you really have your choice of what you want to do. I wish more workouts included both a beginner and an advanced modifier. Love Cindy, one of my favorite instructors- great personality and cueing. She always includes fresh and fun moves to keep the w/o interesting.
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