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CIA 2K07: R.A.W. and Fusion Workouts

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Equipment used


	Step-bench & Risers

CIA 2K07: R.A.W. and Fusion Workouts

Level:		Inter/Advan

Aerobics impact:		Mixed

Aerobics choreography:		Basic

Toning emphasis:		Total body

Emphasis details

Toning Emphasis

Workout 1
Upper body:	8 minutes	(25%)
Lower body:	7 minutes	(22%)
Upper/lower:	7 minutes	(22%)
Abs:	10 minutes	(31%)

Instructor:

Helen Vanderburg

Customer rating: No star ratings yet, but has 8 non-star reviews


Item #4436	$19.95	In-stock: Yes

Time graph for CIA 2K07: R.A.W. and Fusion Workouts

Intervals within more intervals: it alternates fast/slow cardio while also intermixing toning within the aerobics (all followed by a great yoga-based stretch). You get high intensity, low complexity and awesome variety. The Real Athletic Workout features one-minute intervals of moderate, high and recovery-level aerobics (often with bootcamp-style cardio and plyometric jumps/hops). The interspersed toning routines use both supersets and compound sets to maximize overall effectiveness. The ending “fusion” is a separate workout — flowing yoga moves without the confusing yoga terminology. Helen Vanderburg’s instruction is superb. Requires an exertube and 3 to 8 lb. dumbbells; a body bar is suggested. Some vocal music. ©2000.

Customer Reviews (or write your own review)

CIA 2K07: R.A.W. and Fusion Workouts

*The star rating system began in April 2007. Reviews posted before then do not have stars.

great workout! highly recommend!

I had never heard of this instructor and wanted to try someone new. I was looking for a great cardio interval/strength workout. WOW! Did I find it! Helen is no nonsense, yet friendly, with excellent cueing. The steps are basic and athletic and the kickboxing adds great variety to really get your heart rate into your target zone. The strength segments work all muscles of the body. The variety is excellent using hand weights, body bar, and tubing. What an awesome all around workout from start to finish! Highly motivating and never boring. You will love this one! Bravo Helen! From a new fan!!! - posted by Jill Sherry on 5/23/2006

Fantastic Workout

Tough sports-related cardio intervals, tough toning (with and without weights) and even yoga-oriented flexibility training. This really covers all aspects of fitness training. I got results within 3 workouts. A-plus! - posted by Ingram MD on 5/21/2004

Super Fun Interval Workout!

I love this tape because it's so much fun and intense! I really got my heart rate up and I was happily sweating away doing the bootcamp cardio drills and strength work. Time flies fast and before you know it, you're done.I wish this was on DVD! - posted by Jenny on 3/20/2004

Loved it!

What a great workout. It's not fancy like other tapes, but the intervals are tough, and they really got my heart rate up. You are constantly moving, and time flies by. Plus the moves are fun and athletic. This is definetly not your normal, boring, everyday aerobics video! - posted by Heidi on 4/25/2002

What a Workout

Very intense, easy to do sport drills that raise your heartrate. Very hard, but you feel great afterward! - posted by Jess on 4/19/2001

A Fun A+ Workout1

I read at the Video Fitness forum that some believed this to be one of the finest fitness videos issued in 2000. Naturally, I had to check this out for myself. And I must agree! I highly recommend this video for those wanting an upper intermediate/advanced intensity workout with lots of interesting interval segments. You won't be bored. You do some step patterns, then compound weight movements, and so on. A lively mix of short intervals. I especially like how my endorphins were popping after the workout! This workout sort of sneaks up on you. I can't recommend it highly enough to interval training fans. The yoga segment is also very nice. Thumbs up! .... More, please. - posted by Michelle E. on 1/17/2001

I love this video!

This workout is no nonsense, gets started right away. I love intervals because they keep you interested, and you get plenty of them in this video. It also has kickboxing segment, which adds variety, and it's just an all around good workout. - posted by Jennifer Maurry on 1/3/2001

Great Interval Style Workout

This video is packed with athletic power moves. Definitely not more of the same mores you see in other videos. If you are looking for something different, this is it. I really enjoy this video! - posted by Veronica on 1/2/2001

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Reading a Time Graph

Each workout shows a time graph of the workout sequence, from beginning to end. For example, this workout starts with a 10-minute warm-up and ends with a 10-minute stretch. In between, you'll do aerobics, then toning, then a cooldown.

Segments that include both aerobics & toning
Some workouts combine aerobics and toning. If the aerobics and toning are done at the same time, you'll see a "blended" graph. If the aerobics and toning are done in short, alternating intervals, you'll see an "interval" graph.

Level

Beginner: Just starting out, very overweight or haven't exercised in over six months.

Intermediate: Active in sports, dance or any regular exercise (2 to 3 times per week).

Advanced: Very active in sports or consistently work out four or more times per week.

Aerobics impact

Lower Impact: Both feet never leave the ground at the same time. This minimizes stress on your knees.

Higher Impact: Includes movements like jumps, hops and skips. Very high-impact is called plyometrics.

Mixed Impact: This alternates or combines the above styles.

Aerobics choreography

Basic: The easiest to follow. It ranges from simple walking-style marches to sports and athletic movements.

Complex: More intricate combinations and patterns. They're ideal for people who like to dance.

Moderate: More interesting than Basic, less dancy than Complex.

Toning emphasis

Upper body: Arms, chest and back.

Lower Body: Legs, thighs, hips and buttocks.

Abs: Abdominals (stomach), core and sometimes lower back.

Total body: Tones all three of the above muscle groups.

Step aerobics & toning

Definition: Includes two workout activities. The step aerobics segments involve stepping up and down on a platform. The moves range from simple stepping to more choreographed exercises. These segments require a step bench platform. The toning sections are slow, controlled movements working against resistance. These may include Pilates and weight training.

Benefits: The combination of both activities provides a balanced workout. The aerobics burns calories, strengthens your heart and increases stamina. The toning builds lean muscles, increases your metabolism and makes everyday activities easier.