JB Bern's Cardio Karate Review: Cardio Kata with Gay Gasper

Today's Review: Cardio Karate: Cardio Kata
Gay Gasper, 2011 **** (4 of 5 stars)

Gay leads this 57 min cardio workout w/ 3 backgrounders in a martial arts studio. You will need a few sets of light dumbbells or sandweights for a few of the core exercises in this workout. 

The workout is comprised of 4 pods each followed by an intensity burst. At the end you combine all the pods for a complete routine. Exercises include: cat stance, body toss to plank, step touches & ham curls, sweeping blocks, single leg roll back- plank moguls - stand up, X block pivots, burpees- x pushups - kickouts, and side lunge & dip. Before the cooldown there is a 12 min core section using the sandweights: V sit & row, roll back 

I rate this an intermediate workout that is easily modified up or down. Gay adds some unique exercises and I really like the intensity bursts. She does some more authentic karate stances and then a higher intensity exercise to keep the heartrate up. I received this dvd to review. 

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JB Bern's Cardio Karate: The Perfect Martial Arts Workout Review

Today's Review: Cardio Karate: The Perfect Martial Arts Workout
JB Berns, 2011 

JB works out alone in a nice Asian looking set. The 50 minute chaptered dvd contains: intro, hints, a 24 min workout, instruction, and more info. This is a great intro to the set and the workout portion can be performed every day as it is not strenuous on the body.

The 24 min workout is more of a true martial arts segment and shows the various stances & exercises you will use in the rest of the dvds. JB performs each exercise for 10 reps and then moves on to another. Exercises include: lots of hand & wrist stretches, breathing, squat & press, various strikes, neck stretches, plank to pike, chataranga variations, plank kick outs, and concludes w/ core work & the corpse pose. 

I do consider the 24 min portion a workout and not instruction. It is good for beginners or for light days or to tack on to other programs. I rate it a beginner workout but appropriate for all fitnes levels. JB is obviously experienced with martial arts and it shows in this dvd. This is a good I received this dvd to review. 

Also included in the Cardio Karate set is a"Welcome to the Dojo" dvd that is a 6 minute program where JB explains why the program was created, introduces the instructors, diet plan, and phases of the program. 

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JB Bern's Cardio Karate: Cardio Complexes with Amy Bento Ross

Cardio Karate: Cardio Complexes
Amy Bento Ross, 2011 

Amy leads this 56 min cardio workout w/ 2 backgrounders in a martial arts studio. You will need a few sets of light dumbbells or sandweights for this workout. Amy offers modifications for some exercises. 

The workout is comprised of 6 pods. Each pod starts w/ an un-weighted base move and then progresses up to 2 lbs, then 3 lbs. Exercises include: hi block-punch-kick combo, slow & tempo lunges & blocks, cat stance, diagonal lunge & block- adding 1 plyo lunge in the combo, burpee to isometric sumo squat, side kick & back punch, and finishes with 17 minutes of cool down, stretch, & core work. The weighted core section includes:elbow strikes, crane oblique tilt, panther roll & kick outs, banana rolls, & triangle leg choke rollups.

I rate this an intermediate workout that could be modified up or down pretty easily. Amy is a great instructor and I really liked the unique ab work and structure of this workout. This one is a bit more choreographed than the others but I had no trouble following along. I received this dvd to review. 

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Cardio Karate Review: Cardio Metabolic Intervals with Gay Gasper

Today's Review: Cardio Karate: Cardio Metabolic Intervals
Gay Gasper, 2011 **** (4 of 5 stars)

Gay leads this 64 min workout in a martial arts studio with 3 backgrounders. You will need a pull bar or band alternative for this workout. The workout is broken down into 5 cardio pods, followed by a set of pullups & pushups, and then Gay combines all the cardio pods at the end for a complete routine.

After a long warmup, exercises include: cat & low strike, elbow & palm strikes, pull up & push up variations, cardio lunges, rear tap backs, dips & sword strike, kicks, corss country skiing, side step squats, body toss, switch kicks, and block combo. After combining all the routines you conclude witha  stretch.

I rate the cardio pods in this low intermediate and the pushup & pull up sections are advanced. Gay is a good lead and I liked that the choreography is interesting but not hard to follow. Easy to modify up or down, Gay's cuing and energy are very good. I received this dvd to review. 

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Cardio Karate Review: Flexible Strength Conditioning with Keli Roberts

Today's Review: Cardio Karate: Flexible Strength Conditioning
Keli Roberts, **** (4 of 5 stars)

Keli leads this 50 min strength workout in a martial arts studio w/ 2 background exercisers. You will need sand weights for this workout (though the pace allows for heavier weights). The format is to do a set on one side of the body and then repeat on the other.

Keli utilizes the sand weights for most all of the workout. Exercises include: squat -hop to plank - pushups, cat curtsy- row, kick- lunge- military press, cat- side kick- side lunge & side raise, back kick- dip & tri kickbcak, pliet- squat & bi curl, cat squat- knee up- diagonal lunge & diagonal raise, & dead lift & back fly. Before your final stretch, you perform donkey kick variations, side plank & knee to elbow pulls, and sit up to V sits. The slow kicks really challenge the balance!

Using heavy weights I would rate this a solid intermediate workout and low intermediate with sand weights. Keli is a good lead in this one and her cuing was great. Love that she really works on balance- she even had some trouble with one set. Lots of great combo moves that got my heart rate up. Well rounded & hits all the muscles. I received this dvd to review. 

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Cardio Karate Review: Interval Core with Greg Sims

Cardio Karate Interval Core
Greg Sims, 2011 


Greg leads this cardio w/o in a martial arts gym w/ 2 backgrounders. You will not need any equipment for this workout. The workout is broken down into pods which you learn and then string together for a complete routine. Each pod contains both low & high intensity exercises.


After a warmup Exercises include: side step pliets w/ various arm strikes, knee raises, horse stance hops w/ a side block, 1/2 burpees, pushup leg raises, ham curls, cat stance kicks, a functional standing oblique routine, V step & blocks, squat hops, sweeping blocks, power jacks, & front kicks. With 10 minutes remaining you move into a cooldown & stretch & perform a few core exercises (V hold & X raises) along with corpse pose.


I rate this a solid intermediate workout that would be easy to modify up or down. Enjoy the power bursts mixed in with lower impact & intensity exercises. This is a very unique workout & Greg does a great job instructing. He looks like he has really leaned out & toned up since his URX w/o's. Really enjoyed this workout & definitely see myself doing it again! I received this dvd to review. 

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Cardio Karate Review: Extreme Martial Conditioning 1 with Gregg Cook

Cardio Karate Extreme Martial Conditioning 1 
Gregg Cook, 2011 

Gregg leads this 59 min workout with one other (also very buff) exerciser. You will need a pullup bar or band option, dumbbells, and sand weights for this workout. This is a pull up heavy workout that provides a great cardio effect. The w/o is broken into 5 pods which you perform 2ce each. Each pod contains pullup, karate iso exercises, and cardio inducing combo strength exercises.

After a nice functional w/u Greg moves right into pull-up variations (close & wide hand grip, add a twist, knee up, kick, etc),  1 leg squat variation, low squat -overhead press-and kick, horse stance holds, static cat stance, 1 leg pushups & renegade rows, side lunge & diagonal push, low chatagranga hold & leg raise, chair pose, long plank walk out holds,&  pull up to burpee. Core work: roll back to C curve hold, 2 leg table & tri kickback, side plank kick outs, sit up to hi block, weighted punching bicycles,1 leg elevator planks, and finishes with a stretch.

I rate this workout advanced because of the pullups though much of the strength work really got & kept my heartrate up. This is another fav from the set- Gregg kicks booty!!!! He is a fantastic lead w/ perfect form pointers, cuing, includes heavy & light weight work, and is very motivating. Greg includes unique functional exercises that really hit the core, a great mix of isolation karate stances, & cardio inducing strength work at a pretty nonstop pace. REALLY loved this workout! I received this dvd to review.

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Cardio Karate Review: Extreme Martial Conditioning 2 with Gregg Cook

Cardio Karate Extreme Martial Conditioning 2 
Gregg Cook, 2011 


Gregg leads this 64 min workout with one other (also very buff) exerciser. You will need a pullup bar or band option, dumbbells, and sand weights for this workout. This is a strength w/o that provides a killer cardio effect! Lower impact but high intensity. The w/o is broken into 5 pods which you perform 2ce each.

After a great functional w/u Greg moves right into pullup variations (adding a kick, a crunch hold, a chair hold, double leg kick), pushup-side plank- side kick, balance weighted burpees/climbers, weighted roll backs, slow horse stance w/ a torso twist, sledge hammer, horse stance w/ 4 dimensional arm raises, balance stick w/ row, windmill, longe lever weighted crucnhes, superman, a unique 2 leg table core exercise, and finishes with a stretch.

I rate this workout advanced because of the pullups though much of the strength work really got & kept my heartrate up. This is my fav of the w/o's Ive done from the set & also the most challenging. Gregg is a fantastic lead w/ perfect form pointers & cuing. Very motivating and a great mix of karate and cardio inducing strength work. Really loved this workout! I received this dvd to review.

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Cardio Karate Review: Martial Cardio Circuit with Steve Feinberg

Cardio Karate: Martial Cardio Circuit
Steve Feinberg, 2011

Steve leads this 61 min authentic karate & cardio w/o with 2 b/gers in a nice Asian set. You wont need any equipment for this workout. This w/o is a good one to start the set with- get used to the karate style moves but Steve does a good job of adding in some plyo moves to burn calories.

After a 9 min w/u Steve moves into some more authentic karate stances and intersperses in some cardio. Exercises include: ankle breakers, combo kicks, elephant strikes, crane stance, gorilla jog, horse stance squats, 180 step & whip, tiger X strikes, unicorn dance, hi plannk holds, pike dives, bridge, hop down to low hover, tuck jumps, and push ups w/ jack legs. This one has lots of good animal forms and a very functional feel that will work your core.

I rate this an intermediate workout, while many of the exercises are very low intensity its great for balance, coordination, & variety in your workouts. He does include some good cardio moves as well. He is obviously very knowledgeable and knows his stuff. Fun & unique workout. I received this dvd to review.

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JB Bern's Cardio Karate Review: Cardio Plyo Intervals with Keli Roberts

Cardio Karate Cardio Plyometric Intervals 
Keli Roberts, 2011

Keli leads this 54 min cardio workout in a martial arts studio with 2 b/g exercisers. You will only need your UR for this workout. The exercises groups are separated by a horse stance series and then combined at the end for a full cardio karate workout. Nice Asian-esque music. 

Keli does a great job of adding plyometric drills to more deliberate karate poses/exercises, getting the heart rate up more so than the others I have tried. Exercises include: jacks w/ karate arms, horse stance series, punches & strikes, hitch kicks, move up w/ palm strikes & back w/ a punch, cross over body tosses, lunge & palm strike, cat w/ knee & ankle stomp, jump squats, stomp & upper cut, lunge hops & strike down, & skater hops and concludes with 14 min of core work and cooldown. Core work includes: plank, plank jacks, elevator planks, bridge series, & supine toe reaches.

I rate this an intermediate workout but you can easily modify up or down to suit your needs. I added weighted gloves & some more hops & got a good workout. Keli does a great job in this one and looks amazing! Her form & cuing are great & I like the addition of plyos after more slow & deliberate karate work. There is a countdown bar that has occasional tips & reminders along side it. Love the functional work and felt my core working throughout. I received this dvd to review.

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JB Bern's Cardio Karate Review: Extreme Cardio Intervals with Gay Gasper

Today's Review: Cardio Karate Extreme Cardio Intervals 
Gay Gasper, 2011 **** (4 of 5 stars)

Gay leads this 57 min cardio workout in a martial arts studio with 3 b/g exercisers. You will only need your UR for this workout. The exercises are split into 6 pods (groups) of exercises which you learn and repeat and then are strung together at the end for a full cardio karate workout. Nice Asian-esque music. 

After an 8 min warmup, exercises include: palm strikes, kick combos, hammer strikes, X blocks, cardio lunge & sweeping blocks, elbow strike combos, plank jacks, lunge to horse stance w/ punches & blocks, lunge- throw down, roll back (burpee-esque), side lunge w/ blocks and finishes with 18 min of core & cooldown. The core work includes:  body toss in a V sit, sit up w/a kick, pushup -side plank, & side plank leg raise. 

I rate this an intermediate workout but you can easily modify up or down to suit your needs. I added weighted gloves & some more hops & got a good workout. I like Gay a lot more in this one than in her URX dvds- she does a great job in this one. The combos are shorter in this one than Amy's but the choreo is a tiny bit trickier IMO. Some of the exercises are slow & controlled (karate) and some are more intense (cardio) so there is a variety of intensity levels. There is a countdown bar that has occasional tips & reminders along side it. Love the functional work and felt my core working throughout. I received this dvd to review.

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JB Bern's Cardio Karate Review: Cardio Intense with Amy Bento Ross

Cardio Karate Cardio Intense 
Amy Bento Ross, 2011

Amy leads this 63 minute cardio workout in a martial arts studio with 2 b/g exercisers. You will only need your UR & light sand weights for a few of the final ab exercises. The exercises are split into 4 pods (groups) of exercises which you learn and repeat and then are strung together at the end for a full cardio karate workout. Nice Asian-esque music.

After a 9 min warmup, exercises include: hammer strike, knife strike, elbow strike, body toss, plyo horse stance hops, elbow strikes, low slides, hi block, around the world knee strike hops, side knee blocks, front & back kicks, cat stance hops- add a kick, palm strikes, leg sweeps w/ a side hammer strike, and concludes with a 13 min ab section & a stretch. The unique ab work includes: sand weight strikes, plank dives w/ a kick, crunch & hip hikes, plank reach around & kick.

I rate this an intermediate workout but you can easily modify up or down to suit your needs. I added weighted gloves & some more hops & got a good workout. Amy is, as always, a fantastic instructor-great cuing & form pointers. This dvd has a lot of unique exercises. Some of the exercises are performed at a fairly slow pace & then there are some plyo type exercises, so it is a good variety of intensity levels. There is a countdown bar that has occasional tips & reminders along side it. Love the functional work and felt my core working throughout. I received this dvd to review.