Full Backcover Description
IGNITE by SPRI 900 Calorie Burn
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: Higher
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.
Toning Emphasis: Total Body
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.
Instructor: Ashley Borden (Instructor Profile)
Runtime: 100 min.
Street Date: November 4, 2014
Certified instructor description:
Ignite Spri 900 Calorie Burn consists of 4 HIIT workouts that are designed to burn maximum calories while toning and sculpting various parts of the body. This DVD has four separate workouts averaging around 26 minutes each. The workouts have different body part emphasis including upper body, lower body, and whole body.
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Ignite Spri 900 Calorie Burn is a collection of HIIT workouts with upper body, lower body, and whole body emphasis that incorporates high intensity intervals with short rest times to burn fat.
SAMPLE OF THE MOVES USED
Warm Up: The warm up for all workouts is a series of static holds and is same moves for all workouts.
Upper Body Hiit: This segment includes cycles done three times through for 45 seconds with 15 second breaks.
First Cycle: Burpees, plank walk ups, side to side jumps
Second Cycle: snow angels on the floor, push-ups, high knee runs
Stretch with static holds on the floor completes this workout.
Lower Body HIIT:
Part A: Sequentially increasing intervals of squat thruster and side lunges with hand weights (1 repetition each, then 2 repetitions each, and builds to 13 repetitions).
Part B: Plank holds and immediately following air squats with 20 second work interval/10 second rests for each exercise.
Static floor stretch on the floor completes this workout.
Hard Core HIIT
Part 1: Lateral bounding (side to side single leg hops) alternates immediately with plank reaches- 20 repetitions each exercise with 4 rounds of each section.
Part 2: Reverse lunges for 20 repetitions alternates with side planks with 10 curl downs for right and left side- for 4 sets all the way through.
Part 3: Plank with shoulder tap (x5), squat jack (x10), and butterfly sit-up building (x15) 4 times through.
Static floor stretch on the floor completes the workout
Part 1: Push-ups, butterfly sit-ups, air squats; 10 repetitions for each and four times through cycle.
Part 2: Bent over row with handweights, front squats with weights, ‘push press’ (military press) with weights. 8 repetitions of all exercises for 4 rounds.
Part 3: Alternating overhead snatches with one weight, rear flies with leg extension, dumbbell thrusters (squats with overhead lift) 6 repetitions all exercises.
Part 4: Burpees into plank with rear weighted row , lateral lunge, bent over straight arm push-back.
Static floor stretch completes this workout.
The background models in this workout have excellent form and provide perfect models for the home exerciser to copy. I like the way Ashley did not always base her intervals on time (20 seconds on/10 seconds rest) but was creative in either constantly building or decreasing the number of repetitions per set.
One thing I noted about this workout is that the sections did not always fully target the advertised body section, particularly the upper body section. While the upper body section is a good overall workout, I expected more upper body emphasis and a greater fatigue in this body part. These workouts are repetitive in nature; exercisers looking for a varied workout may not want this as a top pick. Additionally, I would have much preferred a dynamic warm up for all the workouts. Ashley does challenging exercises in each workout and a warm up of static stretches, for me, was insufficient for the work that was ahead.
Upper Body HIIT: 26:06
Lower Body HIIT 28:23
Hard Core HIIT: 23:58
Head to Core HIIT: 26:54
Total – Yoga/Meditation = Approximately 104 minutes