#beachbodycoredeforce

[bethanybusche]

Power Sculpt review!

Let me preface this review by telling you these two astonishing things:

I sweat condensate like a beer at the lake on a scorching summer day during this workout.

I had to take a few breaks during this workout.

So, away we go!  Here is my review of Power Sculpt lovely people.

Total Time: 36 minutes

Equipment: none

Warm-Up

The warm-up is two minutes of bouncing side to side, shoulder rolls (while bouncing), talking about how the moves are ‘seriously fun’ and challenging, jumping jacks, windmills to stretch the legs, hip rolls, and torso rotations.

You have 9 rounds of work – each round is 3 minutes – 3 moves.  The moves get tougher but the time you spend doing them get shorter.  Oh boy, okay, 9 rounds.  I got this.

Round 1/9

Hip Drive Through

Lift your legs up, create a triangle by crossing one leg behind the other, and roll yourself up onto your knee.  You roll back and alternate legs.  You need to drive your hip forward when you get to the top.  Apparently this is taken from Brazilian Jujitsu which has a lot of floor moves – according to Joel at least.

I laughed the first time I saw it but eventually figured it out.  Squeeze your glutes at the top.  My daughter asked me what a glutes was and I told her ‘tooshy’.  She got it after that.

Jumping Firefly

Push your weight back into your heels, push yourself forward and bring the knee to the outside elbow. Push yourself back and bring the other knee forward.  Keep your chest low, your core tight, and pretend you are Superman crawling through the night under barbed wire.

I appreciate this move without the push backwards.

If you want to be a perfectionist:

Half Monkey Circle To Guard

Get into a wide squat, reach hands to ground, circle your body to the other side, stand up slightly but stay in the squat and bring your open hands up into ‘guard’.  Reach down and circle around the other way.  Do this repetitively.

Round 2/9

Switch Roundhouse Kick

Step back, step forward, load the arms to the back, curve the kick around the back and to the front and bring your arms across to ‘chop’.  Basically – hop kick.  You ‘have a whole minute to get it right’.  This is fun because I imagine kick a tree or someone that made me really upset.  Just kidding.  Or am I?

Look how unenthused my daughter looks:

Ground to Fighter Stance

Start with stomach on the floor, push yourself up into your fighter stance, and get back down.  This is basically a burpee without the jump people.  Joel ‘has springs in his shoes’ like a crazy guy – so watching and admire that guy.  I would appreciate this move more if you did not let your stomach flop on the ground.

My daughter told me to find the springs in my shoes.  I told her to go clean.

Low Stance Switch

Get in a low squat stance, keep the legs loaded, jump your feet in and out as you rotate left to right. Your legs will start to burn – get lower if they do not.

Take your break - Joel says ‘the water works just got turned on’.  Fair enough - my heart rate is up.

Round 3/9

Ginga Hop

Get in a lunge position, arms to the side, jump side to side and land in the opposite lunge.  This is a 60 second move so they tell you to slow down. Focus on your form here - keep the weight in the front leg heel, chest up and core tight.

Alternating Clinch Knees

Reach your hands up into your clinch, pull your knee up, hips drive through and bring your hands down to your hips.  Alternate sides and start doing the Running Man.  Remember to lean back and keep the core tight.

Triple Alligator Push-Up

Well this sounds lovely. Stagger your hands and feet, do three push-ups, alternate and jump your hands and legs so you can do the other side for three push-ups.  Repeat this by alternating sides every three push-ups.

Awesome guys.  This is simple.  No - it’s not.  I eventually curled into a ball for a few seconds and ended up modifying them.

Round 4/9

Roll Jumps

In your dominant fight stance, roll back and jump, roll forward and jump, continue to roll and jump.  Keep the chest up and land softly.

Plank Skaters

Get in a high plank on your hands, step one foot over the other bent leg, and tap to the diagonal, alternate sides.  Keep your core tight, back flat, and eyes forward.  Do not screw up your spine more than this program will do for you.

Half Superman Push-Up

This is a push-up with an alternate arm and leg raise at the top.  If you raise the wrong arm or leg you will know because you will face plant. Continue to do these push-ups alternating sides.  If it hurts more than it works - modify.  Good luck to you.

Round 5/9

You start over from the top my friends!  Yay oh yay!

Hip Drive Through

Jumping Firefly

Half Monkey Circle to Guard

Round 6/9

Switch Roundhouse Kick

Ground to Fighter Stance

Low Stance Switch

Round 7/9

Ginga Hop

Alternating Clinch Knees

Triple Alligator Push-Up

Round 8/9

Roll Jumps

Plank Skaters

Half Superman Push-Up

Round 9/9

‘Oh here we go!’  This is your last round and it is a ‘burnout round’ of three moves as Joel calls it.  Then you can ‘take a shower’.  I chuckled.  That’s the plan Joel.

R Reverse Lunge, Clinch Knee

Reverse lunge, clasp your hands together in front of you and pull them into your knee as you drive the knee up.  Repeat this until they show you the next move.

Jericho gets excited and decides to add a pop at the top.  Joel thinks that is just fantastic.

Push-Up, Leg Check

This is a push up with a knee to each elbow and repeat.  This is hilarious - I was on my knees doing these.  Sweat was in my eyeballs and my daughter was tying a jump rope around me and saying ‘ew your back is sweaty’.

Guarded Squat, Squat Jump

Do a squat, squat again and jump up out of it.  Make sure you come back into the squat when you land.

To make things harder - place your child on your shoulders:

Cooldown

This is about two minutes of stretching including a standing hip flexor stretch with an arm across the body for a shoulder stretch, quad stretch, hamstring stretch, chest opener, and an upper back stretch.

WHY IS THAT GIRL IN THE BACK NOT SWEATING?  Who are these people?  Are they working out in a 30 degree room?  Why am I drenched and they are not?

Final Thoughts:

This workout was the most difficult in Core De Force that I have done yet.  It could have been that I was tired and was low on energy this morning but I did take a few breather breaks.  I also modified some of these moves to my knees.

I burned around 350 calories in 36 minutes which is pretty good if that is what you are interested in.

My daughter and I had Supergirl shirts on so we had to take a flying photo:

Give it a shot - try your hardest - it only lasts 36 minutes.  You will be happy you did.

[bethanybusche]

MMA Plyo - Learn It & Work It review!

Here is a super quick review of the moves you are going to see in MMA Plyo!

Total Time: 3 minutes

Equipment: none

Superman Punch

‘Watch this’ says Joel. Instead of throwing a knee, you throw a punch.  The first thing to grasp - step your lead leg forward, lift your rear knee, step back. Now, as you lift your rear knee, throw a cross punch and straighten your leg in the back.  Whew!

Front Flying Knee

Step with your back leg, drive hips forward, clinch knee, shuffle backward.  Remember to keep the core tight.

Rear Flying Knee

Step forward with your lead leg, clinch the knee, land in your non-dominant stance, push off and shuffle back to finish in your start position.  Engage core and drive hips forward.

Front Leg Check

Lift your front leg up and bring your elbow to the inside of the thigh.  Crunch your obliques.

Rear Leg Check

Do the same leg lift with your back leg.

Well those were more exciting than usual.  Now go do MMA Plyo my friends!

[bethanybusche]

Dynamic Strength review!

Hello hello again.  Thank you for the patience as I do not follow the calendar for this workout program.  :)  Several people kept telling me - ‘wait until you do all the push-ups in Dynamic Strength’.  Well, here it is.  The time has come.

Time: 47 minutes

Equipment needed: none

Here is my review of Dynamic Strength!  Whoa Nelly!  Jericho’s hair is super high on her head and Joel’s shirt says ‘check this’.  I will Joel.  I will.

Warm Up:

This is 2 minutes of getting the heart rate up by bouncing side to side with chest openers, shoulder rolls with the arms, jumping jacks (whaaaaaat – this is new), wide feet windmills (so is this), hip rolls, and torso rotations.

You have 12 three minute rounds with three moves in each round.  There is a 30 second break between rounds but these are really just used for position changing.

TWELVE rounds?  Okay.

 Here we go.

Round 1/12:

Inchworm Push-Up

I am a big fan of having my clients do these – so bravo to this move!  Reach your hands to the ground and keep your legs straight (slight bend in the knee), walk your hands forward, do a push-up, walk your hands back to your toes and stand up.  Try doing inchworms for 30 minutes.  That would be a great workout.

Bridge Reachover

Lay on your back, knees bent, reach up and over diagonally.  Alternate sides, push up through your feet and squeeze your glutes. ‘It’s as if you have a heavy opponent on top of you and you are trying to throw them off of you’.  

To be honest with you - I am not a fan of this move because of the twerk it puts on the spine.  Therefore, I modified and did a glute bridge the entire time.  I felt it in my glutes so I recommend you do this instead.

R Single Leg Balance W/ Kick

This is great for the hammies if you do it correctly.  Stand on your right leg, extend right arm for balance, reach your left arm to the ground, left leg goes backwards, come back up and kick your leg forward.  You basically become a teeter-totter on one leg.  My recommendation – keep a slight bend in the knee of the leg on the ground and use your hamstrings and glutes.

30 second break – you do not need it.  Walk around aimlessly.

Round 2/12:

Scissor Push-Up

Start in a high plank, bring one foot under the other, hips turn, do a push-up.  Alternate sides.  Keep your back flat and core tight.  

This is just ludicrous.

Sumo Squat W/ Leg Check

Wide leg squat, lift the knee up to the elbow and crunch your obliques.  Alternate sides.  To get the most out of it - do a good squat, squeeze your glutes as you stand, and crunch that oblique as you raise you knee.

L Single Leg Balance W/ Kick

This is the same as the last single leg balance, but the other leg is floating.  Use those hamstrings.

You get a 30 second break - as usual - take a breath and reset for the next move.

Round 3/12:

Walking Split Push-Up

One hand is under the shoulder and the other is just outside the shoulder.  Do a push-up, switch the hand placement, do a push-up.  Keep your elbows pointing towards the back of the room.  Cuss a little, it helps.  Stay off your knees - you can do this.

Circular Sit Uppercut

This is Joel’s favorite – so it must be great, right?  Get your guard up (hands by the face), crunch and throw uppercut to the outside of the knee. Alternate arms every time you sit up.  Sound effects may help you.

Balance Repeating Side Kick, Tap Down

This is a balance on one leg and a side kick with the other.  You can aim low if you want, just do not fall over.  Lots of balance work in this one – that’s great.  Build some hamstring and core strength.  Breathe.  Or die.

Round 4/12:

Push-Up To Knee Hip Escape

Well this is quite a name. You do a push-up, bring the alternating knee to the hand and tap.  Alternate sides with every push-up.  OH THERE IS STREET FIGHTER SOPHIE.  Watch her do the rotating in her pink sports bra.

Floating Starfish

On your stomach, spread your arms and legs, bring them all up off the ground, alternate opposite arm and leg off the ground.  This is much like a superman.  Squeeze your glutes to get your legs higher.

To be honest again - I do not like this move because the spine should not be moved like this.  I modified it to a hands to toes swimming superman (legs and arms move out and back in and maintain the same lateral space).

If you wanted to see what not to do:

Balance Repeating Side Kick, Tap Down

This is the same as last time, but using the other leg.  Find your control in the core and your breath.

Round 5/12:

Triple Wide Push-Up

I giggled a little bit during the demonstration.  Of course you want to kill me with these.  Stack wrists underneath shoulders, do a push-up, open the hands wider, do another push-up, open hands wider and do another push-up. Rinse, repeat – bringing arms back in.

My elbows are not back like they should be.  Do what I say, not what this shows:

L Reverse Lunge W/ Twist

Hands gently behind the ears (do not put pressure on your neck silly), lunge, bring the back knee up to the alternate elbow.  Keep your elbows back, chest lifted, and twist.

Alternating Side Plank

Get into a low plank on your elbows, twist and reach your hand to the sky, come back to plank, and reach towards the sky with the other arm.

This is great - this gave it plenty of time for the sweat to slide from my scalp into my eyeballs.

Round 6/12:

Sphinx Blasters

Stay on the ground!  Knees on the ground, hands under your shoulders, do a tricep push-up (arms into rib cage), drop your elbows down (body goes back), bring them back up, press up.  This basically looks like you are a cat sniffing the ground.

 This is just nuts.

Who came up with this?

R Reverse Lunge W/ Twist

This is the same as the last lunge but on the other side.  Do these slowly and with control.  Engage the core and keep your chest up.

Sit-Up Escape

Oh good - turn yourself into a pretzel.  On your back, one leg bent, do a sit up, move your hands to the outside of the straight leg, switch your feet.  You stay low, it sounds like a puzzle until you do it. 

Round 7/12:

Things start progressing…

Inchworm Push-Up W/ Alternate Leg Lift

This is the inchworm we did before, but you lift the leg at the bottom of the push-up.  Alternate legs each time.  Make weird grunting sounds at the floor - I think it may help.  If you cannot raise your leg - get over it - and leave it down.  It still is a great move.

 Bridge Reachover W/ Heel Lift

This is the reach but you lift the heels with the hips.  This gets a little calf action in the glute work!  If you want to be safe (like me), forget the reach over.

R Single Leg Balance W/ Kick

We have been here before.  Do it again like a pro.

Round 8/12:

Scissor Push-Up W/ Floating Leg

We did the scissor push-ups before, now keep the leg off the ground as it crosses underneath the other leg. Obviously, if you cannot do this, put your leg down.  It’ll go there automatically.

Mine hit the ground rather quickly into this round. :)

Sumo Squat W/ Leg Check

‘If you want a better legs and booty – this is how it’s going to happen’.  Wide leg squat with the leg lift – we have done this before.  

L Single Leg Balance W/ Kick

Switch the leg from last time, do the dang thing.

Round 9/12:

Walking Split Push-Up W/ Leg Lift

Staggered hands – one in tricep push-up stance and one wide.  Keep the leg of the close arm floating while you do the push-up, alternate.

Circular Sit Uppercut, Hook

These are your sit-ups with uppercuts but now you add a hook.  ‘Aim for the chin, aim for the cheek’.  Both punches happen on one side before you go back for another sit-up. 

Balanced Repeating Side Kick

You get no TAP this time! Do your balance act with a kick but do not tap the ground – figure out your balance.  Pretend you are an ice skater.  Do what you have to do.

Round 10/12:

 Push-Up To Hip Escape, Toe Tap

This is progressed slightly – tap the toe, not the knee.  No big deal.

Floating Starfish

This time, lift all four arms and legs at the same time.  ‘You’re welcome’, says Joel. 

 Balance Repeating Side Kick

Do this on the non-dominant stance.  Do not tap your leg down between kicks.  Fall over and you spend more effort getting up - so do not make that mistake.  Take my word for it.

Round 11/12:

Triple Wide Push-Up

Oh joy, these are great. Get off your knees and do these push-ups.

L Reverse Lunge W/ Twist

We have done these – do them well.

Alternating Side Plank W/ Leg Lift

This time, you add an extension with the leg.  Oh – how wonderful.  Do the low plank on your elbows, twist, arm to the ceiling and raise the leg.

I will be honest - I did not do many of these.  I tried.  I ended up taking out the leg raise otherwise I would have compensated with other muscles.

 Round 12/12:

Sphinx Blasters

Get off your knees and do the crazy push-ups.  Your triceps will burn and you will officially look like a cat sniffing the ground.

R Reverse Lunge W/ Twist

Self-Explanatory.

Sit-Up Escape

We have done there. Put some effort into them.  You will look cool - like you forgot how to sit down and abruptly decided to change your mind and take a nap/

Cool down:

This is 2 minutes and 45 seconds of stretching your lower back, hamstrings, shoulders, triceps, chest and pep talking.  Do not forget – the high fives.

Final Thoughts:

According to my watch, I burned around 300 calories.  My heart rate did not get high because most of this workout was spent on the ground doing push-ups.   This works as a chest workout.  I took a picture during this workout for you:

I had my mother take the photos for this post - thanks Mom! 

There are a few things in this workout that I would not recommend doing (such as the Starfish and the Bridge Reachover) because it goes against my functional training (not surprised).  A piece of advice for any move - if it feels wrong do not do it.  Modify in a smarter way.

I may visit this workout again if I feel like doing obnoxious push-ups for some reason in the future.

Happy chest workout to you!  See you in the next post!

[bethanybusche]

MMA Shred - Learn It & Work It review!

How about that – 4 minutes! Joel and Jericho are ready to get right into it.  Educate mode – go.  Watch this dang 4 minute video otherwise you will be dancing around in the workout wondering what the heck they are doing.  You would look like a noodle with arms. 

Here is a quick review of MMA Shred - Learn It & Work It: 

Total Time: 4 minutes

Equipment: none

Front Side Elbow

Start in dominant fight stance, guard up, relax your hands, and slide your elbow.  Basically, it is a hook with a loose hand and further stretch of the elbow.

Rear Side Elbow

Well this is self-explanatory.  Use the other arm.

Front Up Elbow

Lift your elbow up scratch your back.  Make sure to pivot and be on the ball of your foot.

Front Slashing Elbow

‘Think about drawing an x with your elbow’.  Lift your heel, pivot your foot, and crunch down as your elbow draws that x.  These are fun.

Rear Slashing Elbow

Do the same thing with your other arm.  That is hard, eh?

Switch Snap Kick

Step back, step forward, and ‘chop your thigh as you extend into a front kick’.  Lean back and kick your leg.

Rear Snap Kick

Kick your rear leg forward. There is no dancing around of the feet.

Front Push Kick

Load your front leg by stepping your back leg forward, lean back and use the hips to kick your front leg. I like to think of this as opening a door covered in spider webs with your foot.

Rear Push Kick

Do the kick with your rear leg.  ‘It’s not about kick height, it’s about kicking right’. 

Now you are ready to elbow and kick.  Hop to it.

[bethanybusche]

MMA Power - Learn It & Work It review!

Here is a quick review of MMA Power- Learn It & Work It:

Total Time: 4:30 minutes

Equipment: none

This is a quick lesson -

Jump Hook

We have done a hook but now you are ‘chasing them down a little bit’ and adding a jump.  Push off your back foot, rotate in the hips, jump-hook, shuffle back.  Do what Joel does and make a sound effect with your punch.  It increases the effort. :)

Side Kick

This is time to review the side kick on each side.  Step in, step, knee in, kick foot out with toes pointed down, bring it back.  You practice the dominant stance and non-dominant.

Slip Forward./Slip Back

Bend your front knee, bring back shoulder around.  Do the opposite for the slip back.  Crunch the core.

Switch Roundhouse Kick

Step back, step forward, chip the thigh with your hands and kick.  Strike with the shin, toes pointed.

Body Jab

This is a jab - but to the opponent’s body.  You have to squat down, crunch, and aim lower than usual, stand back up.  Keep your guard up.

There you go.  Now go do the workout with a vengeance!

[bethanybusche]

MMA Shred review!

I am not going in order according to the Core De Force workout calendar because my legs and chest were too sore from lifting on my own.  Therefore, this is my MMA Shred review! 

Time: 37 minutes

Equipment: none

Cheese and rice.  I feel like there are quite a few people in this workout video this time.  I do not know where to look.  Joel is wearing a green shirt and Jericho a blue – that is the first thing I noticed. Is that strange?  Judgmental.  Why is he wearing a shirt?

This workout has 9 three minute rounds with a 30 second break at the end of each round.  They refer to it as a muay thai workout.  But first…

Warm-up:

This is 2 minutes of jogging, bouncing side to side and opening up the chest, rolling the shoulders forward and backward, alternating toe taps, hip rolls and torso rotations. Sometimes I forget that their jogging is feet towards my butt, not just raising my knees up.  Try not to be lazy - got it.

Can you tell who the modifier is? :)

These are my hip openers (in case you were wondering):

And my torso rotations:

Round 1/9:

F Side Elbow, R Side Elbow, Roll B, Roll F

This is a side elbow with your dominant arm, the other arm, roll back and a roll front.  Try to remember to rotate your body with the side elbows and get up on the ball of your foot.  ‘Elbows are meant to slice and dice’.  Ah yeah, making some pizza people.

High Knee Jump Rope

You should know how to do this one by now – get your knees up as high as you can.  You do these ‘strike’ sessions for 30 seconds.

For the record – my 5 year old daughter was playing with her toys around me when I did this workout. When I looked at her once, she was sitting in her Dora chair, eating a cheese and nuts snack, and telling me ‘get your legs up mom’ and  ‘every time I look at you you are doing something new’.  Ahhhhhh – little did I know I had a little trainer.  She is so much like her mother... scowl.

Do this combination and strike one more time and take a 30 second break.

Round 2/9:

Jab, F Up Elbow, Cross, R Up Elbow

The jab is easy, the front up elbow is described by Jericho as pretending that you are slicking your hair back and your elbow goes straight up, the cross is easy, do the hair thing with the other arm.  We eventually get to see Jasper in the back who is a pro at this elbow hair styling situation.  ‘Think about lifting your opponent up off the ground as you slice them’.

Alternating Clinch Knee

Oh great, of course Jericho loves this one.  She is Gumby. ‘Reach, pull, reach, pull’.  This is ‘clinching’ your arms up front and pulling into your hip as you raise you knee.  You are supposed to lean back and lean forward doing this.  I am pretty sure I looked like a crazy noodle tripping over herself.  Once my daughter even laughed at me.

Round 3/9:

R Snap Kick, Switch Snap Kick

Well this is fun. Kick your back leg, reset, switch feet, and kick the other leg.  Bam Bam.  This is not so bad.  Just do not fall over in the switch.  Try not to over extend your kick and pop your knee out of place.

Be sure to make this face:

L Reverse Lunge, Clinch Knee

Well, cheese and rice. My legs were so sore from lifting the morning before and I laughed at the thought of getting into a lunge.  BUT I DID IT.  Step your leg back, lunge, bring the knee up and clinch.  You use your hands for counter balance to the side and then, with the knee raise, bring them into your hips.

Then, you go into your non-dominant stance and do the snap kicks.  After that, you do the lunge on the other leg.  I BET THAT SURPRISED YOU.  I’m kidding.  It should not surprise you.

Round 4/9:

Jab, Cross, F Slashing Elbow, R Slashing Elbow

This one made my daughter say ‘ooooh’.  Jab, cross, draw an ‘x’ with your elbows.  This one is fun – remember to think about rotating on the balls of your feet and crunching your core as your knees bend.  Or, think about actually hitting someone with your elbows.  You are going to have to put some effort in. It is not like you are dusting the fans with your elbows.  Get a swiffer for that.

Switch Jumps

Come on now Jericho. Wide legs, bend your knees, use your arms to twist and jump your legs left and right.  Keep your shoulders facing forward and try not to face plant.

Eventually, they visit the guy in the middle back and he twists like his life depends on it.  ‘That’s why he puts the core in Cory’.  OH Joel you are so funny.

Repeat each one more time. Put more emphasis in everything.  ‘Earn your break’.

Round 5/9

F Up Elbow, R Knee, Switch Snap Kick

Use your dominant arm for an elbow, rear knee, switch your feet and snap kick.  Look at you go – putting things together!

Oh good, here’s Jasper with his shirt off again:

Triple Lunge W/ Ginga

Oh yay, more lunges!  It took me a few times to figure this out. Three lunges before jumping laterally and your legs.  Use your arms to jump laterally and cover as much distance as you can.

I do my workouts in the grass usually... 

Round 6/9

Cross, F Side Elbow, R Snap Kick

Cross punch to the face, elbow to the jaw, and snap kick to the body.  ‘Back, front, back’.  I like this one. Keep your hands up by your face.

Guarded Squat, Squat Jump

Sit down into a squat, squat again and use your arms to propel your jump in the air.  Fall back into a squat and keep repeating.

 Round 7/9

R Push Kick, F Push Kick, Shuffle Back

Okay.  Lean back in these kicks and ‘push’.  I still have not figured it out but I tried.  Think about kicking open a door in front of you but being cautious of possible spider webs.  The trainers like to call it a circular motion with the leg.

Alternating Clinch Knees

You have done this before. Lean back, arms clinch up top, bring the knee and arms down to the hips.  ‘Those knees are relentless’ – thanks Jericho.

Repeat the complex but in a non-dominant stance.  Do the strike for 30 seconds, take a break.

Round 8/9

F Slashing Elbow, R Slashing Elbow, Double Jab Cross

Muhaha.  Okay – things are getting more exciting.  Draw the x with your elbows, double jab with your dominant arm, cross.  I decided to add sound effects to each of my punches because it makes me hit harder and my daughter thought it was amusing.

This was the time I had to describe to her why it looked like I was fighting.  I made it clear that she should not fight unless someone else starts it.  Haha.  Maybe I am just funny to myself.

Triple Lunge W/ Ginga

Oh yay, great – the 3 lunges.  Get lower, jump further, it is only 30 seconds.

Repeat these things again and rest.

 Round 9/9

F Up Elbow, R Knee, F Push Kick

Hallelujah, it is the last round.  You should be excited.  This is not too bad – front up elbow, rear knee kick and then a front push kick.  If you put some effort into it – you get a great workout.  Look how excited Joel is:

Guarded Squat, Squat Jump

If this were not the last combination, I would have slacked off.  However, you can do these squats for 30 seconds (twice) without looking like a noodle.  Finish it up.

Use your arms to propel yourself up...

Cool Down:

This is 3 minutes of bring your heart rate down by stretching your hip flexors with a shoulder stretch, a quad stretch, a hamstring stretch, upper back stretch, and chest stretch.

They do their cute little high fives of course:

Final Thoughts:

I burned around 300 calories doing this workout - not too bad.  Most were probably spent avoiding kicking my daughter or tripping over her toys.

This workout is much like MMA Speed.  I did not think it was hard, I broke a sweat, and I look forward to the next workouts.

If the rounds were any longer - it would be a more difficult workout.  However, that may defeat the quick at home cardio, would it not?

Oh, and look at the mess my daughter made while I did this work out.  It was apparently every stuffed animal’s nap time which required a sleeping bag each.

See you in the next review!