Debby Mack: Plus Size Workouts: Back 2 Basics

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.

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.

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.

Details:
This is a well-rounded routine that works at burning fat through the cardio section and increasing muscle strength and endurance through the towel toning segment. This workout is ideal for plus size beginners. The cardio section includes low impact moves that incorporate arms and legs and gradually introduce movement across the floor. All the moves in the cardio section are previewed in the warm up to increase success during the actual workout. These moves include step touches, v-steps, kicks, and taps of heels and toes. Debby builds on these basic moves by going back and adding the arm motions on a second pass through. The warm up blends into the start of the cardio section. The movements are well cued (Debby says, ‘kicks are coming up’). Debby starts most of the moves in place and then adds movement. Examples of this include knee raises in place that progress into walks forward and two knees in place, kicks in place that transition into walking forward and back with the addition of higher kicks and lower kicks to vary the intensity. Squats are also utilized with an invitation to jump the legs back together as the fitness model on the left side demonstrates. Wide walks and narrow walks eventually transition into wide based football runs. Also included are side leg taps with bow and arrow arms as well as sets of lunges with single and double taps. There are a few higher impact options as well as cues to make the moves more simplified if needed (Debby says, ‘you can keep your arms low if it is too confusing). The towel section uses a hand sized towel and incorporates the use of isometric work (keeping the towel taut) as the exerciser progresses through traditional exercises such as biceps curls, lat pull downs, and squats. The towel toning segment even includes standing exercises for core.

Buyer’s Guide:

Plus +Size Workouts Back 2 Basics is a well-rounded low impact cardio workout for beginners that includes a standing towel toning section. Debby has a calm way about her while being friendly and encouraging along the way. Debby is clearly working out right along with you and it is encouraging to see her as she moves and sweats through the entire workout. She provides cueing for good form (‘body stays tall’) and cues the next move before it appears (‘kicks are coming up’). I like that there are a few higher impact options and these are modeled by the background exerciser on the left. I also liked the different intensities presented with the kicks (kicking high and low) and squats (jumping in) to vary the workout level. The workout seems to go by fast and there is good flow. The breaks in the towel toning section are only long enough to give the arms a quick shake before starting the next move; this is very successful because this is how strength is gained. This workout is really well done for plus size beginning exercisers.

Warm up and cardio: 30 minutes
Toning and Cool down: 10 minutes