The Body Blast Series
"when you're ready for the next step"
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The Center at Doubletree
Glassboro, NJ 08028
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Step Blast |
Kick Punch & Crunch |
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Step Blast is a 55 minute high
intensity step workout which features new and exciting choreography
as well as a fun and motivating soundtrack.
The format is as follows: A warm up, three step segments, a step
blast challenge, and a cool down/stretch.
The soundtrack is as follows:
Warm Up (7 min)...........Whats Up
Step segment #1,2,3 ( 35 min):
I wanna be your lover
Video killed the radio star
Feeling Good
Ministry of funk 1999
Fantisy
Disco Fans
Ready Set Go
Step Blast Challenge (13 min):
I'm Glad
Paint It Black (extended version)
Cool Down/stretch (5 min)........Fast Car
After the warm up, you will learn three separate step routines. Each
routine will be taught and then its finished product will be
performed a couple of times. After they are all taught you will be
ready to take the Step Blast challenge in which you will put all of
the finished products of each combo together and then follow it up
with an intensity blast. You will repeat this cycle three times.
Here is the Step Blast Challenge breakdown:
Combo #1's finished product on the right and left side Combo#2's
finished product on the right and left side Combo #3's finished
product on the right and left side INTENSITY BLAST #1 (similar in
style and intensity to IMAX 2 blasts)
Combo #1's finished product on the right and left side Combo#2's
finished product on the right and left side Combo #3's finished
product on the right and left side INTENSITY BLAST #2 (similar in
style and intensity to IMAX 2 blasts)
Combo #1's finished product on the right and left side Combo#2's
finished product on the right and left side Combo #3's finished
product on the right and left side INTENSITY BLAST #3 (similar in
style and intensity to IMAX 2 blasts)
After this you will enjoy a nice stretch!
Equipment needed: a step bench |
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This workout is 68
minutes long. It starts with a warm up
of 7 minutes and gradually moves into
a faster paced warm up which I refer
to as intermediate intensity (since it
really starts to pick up the intensity
toward the end of it). After the 13
minute mark, you will really kick it
up to high intensity levels for
another 20 to 25 minutes. During this
time you will be doing kickbox
conditioning drills which are put in
an interval style format of pushing
hard, recovering briefly and pushing
hard again. This segment is mostly
high impact, however, there are also
some high intensity low impact drills
included (the last drill, one of the
hardest, is HIGH intensity, LOW
impact, at its best,....Hammer Punch
with a drop lunge into a Knee
Smash....24 per side, yikes). After
this segment, you are good and fried,
however, the show must go on
You/we will then do three punching and
kicking combinations. Each one
consists of a punching combination
(ex: double jab high, double jab low,
a triple jab/cross/jab and then a
cross punch with hesitation), followed
by a kicking combination (ex: knee
chamber, into roundhouse kick, into
drop squat back, into jump roundhouse
kick forward). This segment also keeps
the heart rate up because each
combination features jump kicks. Now
we move on to ab work on the stability
ball. We will do crunches, wood chops
with weight (optional), and pikes with
knee rolls. Finally, its time to enjoy
a nice relaxing stretch with a
soothing Asian melody. By the way, the
other parts of the soundtrack are all
instrumental with a strong downbeat to
suit the mood of the movement. I
brought the ever so motivating song "I
WANNA ROCK" into this workout and you
will hear it on your first punck/kick
combination. Get ready to SWEAT!!!!!
Equipment needed: stability ball |
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Step Jump & Pump |
Push & Pull |
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Step, Pump, & Jump is a 73 minute
workout that keeps you energized from
start to finish. After your warm up,
you'll do a 16 minute step routine
that is packed with choreography (some
new, some familiar). Each of the
songs in this segment has it own
unique routine that fits to the
music. As soon as it is
finished, you'll slide the step out of
the way and begin your hi/lo circuit
workout. This segment is 40 minutes
long. You'll do 5 minutes
of easy-to-follow hi/lo followed by 5
minutes of thorough weight training.
I've chosen to keep the cardio simple,
yet upbeat and intense, since it is
short and therefore not much time to
get involved in a complex routine.
The very last cardio segment, however,
is mostly all low impact (with a bit
of a dance flair) as you begin to
bring the heart rate down. After
the 40 minute circuit, you'll conclude
your workout with abs (no equipment
needed) and a stretch.
Here is a breakdown of the workout in
its entirety along with the
accompanying song list:
Warm up....Abracadabra
Step:
Combo 2....Kung Fu Fighting
Hi/lo (5 min)..........Rebel Rebel
Squats/Deadrows/deadlifts (5
min....Sleeping Satellite)
Hi/lo (5 min).......Holding On For A
Hero
biceps curls/side lateral raises/front
raises/rear delt raises (5
min....Freedom)
Hi/lo (5 min) ......Heaven Is A Place
On Earth
lunges (5 min....Breakfast at
Tiffany's)
Hi/lo (5 min) ......Instrumental
bench press/ chest flys/tricep
extensions (5 min....Without You)
Stretch (5 min....Linger)
Equipment needed: a step bench, various weighted dumbbells and a
barbell.
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Push Pull is a 45 minute total body workout which features many new
and refreshing exercises to keep your muscles stimulated in new
ways. The focus of this workout is to promote muscle balance as well
as strength and endurance gains through exercise variety and balance
challenges. We use the stability ball quite a bit in this workout to
create this added balance challenge which in turn promotes even
greater muscle recruitment. It's important to point out that when
using a stability ball you should use a lighter weight than you
typically would for a given exercise since the unstable environment
makes the muscles work harder to stabilize. As your body gets
acclimated this "wobbly" environment you'll find that you are able
to gradually increase your weights again.
The soundtrack to this workout is filled
with soft rock classics. Here is a list of the songs:
Walking In Memphis
Freedom
Our Friends Are Electric
Breakfast at Tiffany's
In The Living Years
Dreams
Sleeping Sattelite
This ain't a love song
Missing
Keep in mind that for muscle balance we are doing one muscle group
then the opposing muscle group. In most cases this is anterior
(front) and posterior (back) but when it comes to shoulders we have
both anterior (front delt) and posterior (rear delt) as well as
superior (mid/top delt) and inferior (lats) which are directly
beneath them.
The exercises for Push Pull are as follows:
Barbell Squats (legs with focus on quads)
Deadlifts (legs with focus on glutes/hamstrings)
Static lunge with heel lifted (legs with focus on quads)
Leg Press (legs with focus on glutes/hamstrings)
Bench press on ball (chest)
Deadrows (back)
flys on ball (chest)
Y's on ball (thats the Push Pull picture where we had our arms going
back with thumbs up...for upper back)
Inverted shoulder press on high step (top/mid delt)
One arm row (back/lats which are beneath shoulders)
Front raise on ball (front shoulder)
Rear delt raise on ball (back shoulder)
Bicep curls with ball (biceps)
Slow Dips/immediately to kickbacks (tricep)
Outer thigh on ball
Inner thigh with ball
Superman on ball (low back)
Crunches with ball (abdominals)
Calve raises
Tibialis Anterior w/ball (shins)
Full Body Stretch
You may initially find this workout to be easier since you are
learning to make adjustments for the new variety, but once you have
worked through this, form and concentration is of the utmost
importance for optimal muscle recruitment. Feel free to add sets to
any of the exercises for an even greater challenge.The DVD version
will offer premixes with multiple set options.
Equipment needed: a High Step, barbell, various weighted dumbbells,
and a stability ball. |
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Legs & Glutes |
Supersets |
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Legs and Glutes is a
51 minute comprehensive lower body
workout that incorporates traditional
and non-traditional exercises as well
as standing and floor exercises to
strengthen and shape the leg and glute
area. You will experience new and
refreshing exercises all performed in
unique ways (ie: heavy weight, no
weight, with equipment, without
equipment, fast reps, slow reps, bonus
reps, rhythmic reps etc.). Be ready to
get set and go as there is very little
rest time between the exercises. This
is definitely one to watch ahead of
time and know what you'll need to do
have and handy.
The sound track is a lot of fun too.
It features many classic songs. Here
is the list:
I'm Rushing
Band Of Gold
Do What You Want
Wishing On a Star
You Spin Me Round
One Sweet Day
I Can't Go For That
Ai No Corrida
Fantisy
Wonderful Life
Linger
Here is a list of the exercises:
Standing Leg Work:
Leg Press on High Step (2 sets)
Hover Squats
Rear Lunges with heel elevated (rt
side)
Plie Squats (varied tempo hold)
Rear Lunges with heel elevated (left
set)
Plie Squats (varied tempo pulse)
Drop Squats on High Step
Explosive Plie Squats (with curtsey
lunge insert)
Calf Raises
One Legged Deadlifts
Plie Squats (traditional)
Sculpting Drills slow motion on High
Step
Explosive Lunges (no weights or
equipment)
Outer Thigh Leg Press on high step
with ankle weights (2 sets)
Calf Raises
Standing Leg Extensions with ankle
weights
Standing Outer Thigh Lifts with ankle
weights
Floorwork:
Glute and Hamstring Tucks on high step
with ankle weights
Glute and Hamstring Raises with ankle
weights
Outer Thigh and Glute Sweeps with
ankle weights
Inner Thigh Lifts with ankle weights
Equipment
needed: a High Step, various weighted dumbbells, ankle weights
and a stability ball. |
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Supersets is a unique
53 minute full body weight training
program that incorporates a series of
exercises that are grouped by varying
body parts and performed in rounds.
While this may not be the traditional
association that many are used to with
supersetting, superset training is
also classified as doing two or more
exercises at a given time with little
or no rest between exercises (or
sets).
Round One,
Group A, consists of the
following body part and exercise:
Legs...........barbell squats
Legs/Back...barbell deadlifts
Chest..........barbell bench press
Shoulders....dumbbell front/side raise
on stability ball
Core............wood chops on the
stability ball
Round One,
Group B, repeates the body
parts but uses different exercises:
Legs...........barbell plie' squats
Back...........dumbbell pullovers on
the stability ball
Chest..........dumbbell incline fly on
stability ball
Shoulders....dumbbell rotator cuff
side raises on stability ball
Core...........roll outs on the
stability ball (no weight)
Round Two,
Group A, consists of the
following body parts and exercises:
Legs..........dumbell one leg squat
Shoulders...dumbbell seated overhead
press
Biceps........barbell preacher curls
on the stability ball
Triceps.......dumbbell extensions on
the stability ball
Core...........bike maneuver
Round Two,
Group B, repeats the body
parts but uses different exercises:
Legs..........explosive lunges (no
equipment)
Shoulders...dumbbell rear and front
delt raises prone on stability ball
Biceps........dumbbell concentration
curls on the stability ball
Triceps.......seesaw tricep push ups
(no weights)
Core...........side oblique crunches
on the stability ball
Because the specific exercises
themselves only do one set without
repeating, you are encouraged to go as
heavy as you can with good form. Of
course the first few workouts will
take some practice since you will not
know exactly what weight will bring
you to fatigue by the end of the set.
Many exercises also contain a
non-traditional set (ie: up 4 down 4,
low ends, lunge forward lunge back
then jump for 4 etc.)
The music is fun and recognizable.
Here is a list of the songs:
On and On
Somewhere, Somehow
I'm Glad
Don't you just know
Whats Up
Golden Eye
You are not alone
Unbreak My Heart
This ain't no love song
Eternal Flame
Equipment needed: a High
Step,barbell, various weighted dumbbells, and a stability
ball. |
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