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Candice Copeland's Core Synergy

Backcover description: Bosu makes every workout better! Learn a series of core progressions that blend traditional isolated ab and back exercises with non-traditional stabilization challenges. Using the unique properties of the Bosu Balance Trainer, Candice adds

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Candice Copeland's Core Synergy

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Detailed specifications • Minute-by-minute graphs • Descriptions by certified instructors

Level:		Intermediate

Toning emphasis:		Abs

Emphasis details

Toning Emphasis

Lower body:	5 minutes	(13%)
Abs:	35 minutes	(87%)

Instructor:

Candice Copeland

Customer rating:

(average of 1 customer ratings)

Time graph for Candice Copeland's Core Synergy

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Certified instructor description: Superbly led by Candice Copeland, it has three different Bosu-specific techniques. You’ll shape up with a mix of lying, kneeling and standing Bosu exercises. Part one features more traditional lying/prone routines that use your core muscles to remain secure on the Bosu’s surface. Part two is kneeling and standing. These balance and stabilization exercises are even more challenging because your body and arms are moving (so you really have to focus to remain properly positioned). Finally, part three features Bosu versions of mostly Pilates-style moves like “bicycle” and “plank.” Candice’s cuing is always detailed and very clear. Requires a Bosu. ©2003. DVD has: Chapter menus.

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Candice Copeland's Core Synergy

Great ab/core workout

I do not use this DVD very much but I did this morning and realized it should be in my regular workout rotation. Section 1( or synergy 1 as they call it ) is a good all around workout with prone moves on the BOSU that are just challenging enough. The workout is really geared toward trainers and just does a few reps of alot of different moves. She does not do what I think are enough reps for all the moves in the workout but I just pause the tape, do the extra reps then start it again. The standing core moves on Synergy II are not my favorite on the tape but they are good for practicing balance and they work the core in a non traditional way. Synergy III is very challenging and I can only do some of the moves and then only a few reps of each. This DVD is well worth the purchase price if you have a BOSU and want to learn more ways to use it. Its also useful to add ab work to cardio workouts, both with or without the BOSU. Just realize that it is more geared to trainers and adjust the workout accordingly. The BOSU tapes on Collage by Rob Glick and Gay Gasper are also very good. - posted by Leslie on 5/4/2008

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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.

Chapter menus

You can play only the individual workout segments you want by picking them off a chapter menu (one at a time).

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.

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.

Muscle Toning

Definition: Slow, controlled movements working against resistance (e.g. dumbbells, a band or just your own body weight). Includes Pilates and weight training.

Benefits: Builds lean muscles. Increases your metabolism. Makes everyday activities easier.