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CIA 2200: Series 2: Three Complete Videos

Backcover description: Three high-energy workouts by great instructors. CIA 2201: Mindy will warm you up, take you through strength training with choreographed moves using a medicine ball and a body bar and will finish with a stretch. CIA 2202:

CIA 2200: Series 2: Three Complete Videos

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Equipment used


	Body Bar
	Medicine ball
	Step-bench & Risers

CIA 2200: Series 2: Three Complete Videos

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

Level:		Advanced

Aerobics impact:		Mixed

Aerobics choreography:		Moderate

Toning emphasis:		Total body

Emphasis details

Toning Emphasis

Workout 1
Upper body:	6 minutes	(13%)
Lower body:	13 minutes	(28%)
Upper/lower:	18 minutes	(38%)
Abs:	10 minutes	(21%)


Workout 4
Upper body:	5 minutes	(24%)
Upper/lower:	2 minutes	(10%)
Abs:	14 minutes	(66%)

Instructor:		Franny Benedetto
Instructor:		Mindy Mylrea
		Instructor profile

Instructor:		Terrie Reeves
		Instructor profile

Customer rating:

(average of 1 customer ratings)

Time graph for CIA 2200: Series 2: Three Complete Videos

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Certified instructor description: Four complete workouts originally released on three VHS tapes. They’re now available on DVD. "Mindy Mylrea’s Strength Express" all-toning workout uses a medicine ball and a body bar. A blend of both fast-paced and controlled movements, it begins with explosive power moves. They integrate lower-body plyo-squats and lunges with medicine-ball-specific full-range-of-motion upper-body moves (e.g. holding the ball, tossing the ball). That’s followed by a comprehensive body bar segment and varied floorwork that includes even more unique moves (e.g. sliding your hands on paper plates during push-us). Franny Benedetto’s "All Out Hi/Lo & Step" is two inter/advan-level, pure-aerobics workouts. You get a blend of classic and kickbox hi/lo followed by an unusually varied step segment. The straight-forward hi/lo program begins with 20 minutes of traditional cardio, then moves into a well-structured mix of aerobics and kickbox combos. The step section is more "creative" -- it includes unique routines like "double whammy," "funky repeater," "revolving door" and "spiral." Terrie Reeves’ "Cardio Strike Plus Boot Camp" features both fitness-oriented kickboxing and solid boot-camp drills. The kickboxing is more "aerobic" than usual - you’re never just standing in one place. Instead, your feet are constantly moving - raising your heart rate with turns, jumps and varied fast-paced movements. Following the plyometric boot-camp cardio, you’ll shape up with a series of unusually effective, non-traditional toning moves (everything from Pilates leg lifts to oblique-oriented crunches). Requires a body bar and medicine ball. ©2002. VHS version comes on two tapes and does not include the "All Out Hi/Lo & Step" workouts.

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CIA 2200: Series 2: Three Complete Videos

A Good & Varied Workout

I like this collection. The workouts are hard but they are doable. - posted by Marie on 4/23/2009

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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.