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Zone Pilates Mat & Ball Workout

Backcover description: Three Complete Programs on One DVD. BODY SCULPT BALL WORKOUT: The video to sculpt the body of your dreams! Combining resistance Pilates and the exercise ball, results are super fast and fun. Great for beginners. FAT BURNING

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Equipment used


	Stability ball

Zone Pilates Mat & Ball Workout

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

Level:		Begin/Inter

Aerobics impact:		Lower

Aerobics choreography:		Basic

Toning emphasis:		Lower body & Abs

Emphasis details

Toning Emphasis

Workout 1
Lower body:	12 minutes	(60%)
Abs:	8 minutes	(40%)


Workout 3
Upper body:	4 minutes	(14%)
Lower body:	11 minutes	(38%)
Abs:	14 minutes	(48%)

Instructor:		Liz Gillies
		Instructor profile

Customer rating:

(average of 7 customer ratings)

Time graph for Zone Pilates Mat & Ball Workout

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Certified instructor description:
Three complete workouts - two stability ball programs plus Pilates matwork. Well-cued by Liz Gillies, they’re all filmed in a beautiful Jamaican garden. The first program, "Body Sculpt Big Ball," is classic stability ball muscle toning. It’s designed to build long, lean muscles as it improves balance and overall body. Whether you’re lying across the ball for ab crunches or kneeling into it for thigh toning, the inherent emphasis is always alignment and core-muscle stabilization (Pilates-style). Includes lots of between-move stretches. "Fat Burning Big Ball" is a cardio workout. You’ll burn calories as you improve your balance and coordination. Fully utilizing the ball, you’ll raise your heart rate with a variety of ultra-low-impact moves. They range from holding the ball overhead as you swing your arms, to sitting/bouncing on the ball as you try to control its rolling. The last program, "Pilates Mat Workout" features a varied set of moves designed to work your entire body (not just your abs). At a slightly slower-pace, Liz takes the time to really break down the blend of harder/easier routines so you’ll thoroughly understand the underlying Pilates techniques. For variety, it has three complete movement sequences - lower body, abs and kneeling. One-on-one teaching. ©2001.

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Zone Pilates Mat & Ball Workout

still a killer!

I got this on VHS when it first came out in 2001 and it is STILL a leg killer! If you are not feeling it in your legs, the size of the ball is wrong or you are not doing it right. This will definitely tone up those legs fast. This is one of my favorite Liz videos! - posted by ellen on 1/7/2012

Not what I expected

This video turned out to be less than I expected. The bouncing around on the ball did nothing for me. I guess I expected doing more standing up. The scenery was fabulous and Liz Gilles seemed to be a nice personality, but the routines were not my cup of tea. - posted by Tipi on 12/18/2010

Amazing workout!

Fabulous instruction and awesome workout! You will not be disappointed. - posted by Ratsycats on 6/13/2010

Beginner & Intermediate too

This starts easy - but becomes challenging. It's invigorating and fun. Uses the whole body - gets your heartrate up. You are really moving! And I like the 3 different workouts. One extremely invigorating. One calming and soothing. - posted by Thelma on 1/25/2009

Great to get started

I like Liz Gillies. The moves are not too difficult for the beginner and she gives the more advanced options to increase the intensity. YOUR LEGS WILL BURN!! I love all 3 of these workouts as they get you sweating in 30 min and challenge your strength without moving too fast. I would love to see her do more. - posted by Love this. on 12/9/2008

My favorite Ball workout

I have 4 ball workouts, and this DVD is still my favorite, for it moves faster than just toning exercises, which makes it amusing. Liz Gillies is nice and calm, and gives hint on breathing. The outdoor shooting is nice. I would appreciate to find a more strenuous cardio Ball workout. It seems that without a lot of choreography, that sort of DVD doesn't exist, so I workout my cardio in other ways and keep this DVD for fun and toning. I just love the Ball, it's the ONLY equipment that made me keep on training! It's friendly, beautiful and... it smells good! Makes the fun about it even better! - posted by mary helen on 4/23/2008

The Fat Burning workout is great!

I consider myself in good shape; have been working out daily for years. The fat burning ball workout brought my heart rate up, and I felt the burn in my thighs and butt! - posted by Janet on 2/18/2008

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

Great for your arms and thighs

Aerobic fitball workouts are a lot of fun. I was tired of the step or the dumb bells. With both, I tended to injure either my ankles and knees or my neck. Not so here. Your thighs and arms are getting stronger and stronger with this tape. The Pilates Mat Workout is not as challenging as some other such workouts, but is great for beginners, with lots of attention to detail. - posted by Janine on 12/26/2005

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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.

Floor aerobics & toning

Definition: Includes two workout activities. The aerobics segments are fast-paced standing movements like marching, dancing and jumping. These segments require no equipment. The toning sections are slow, controlled movements working against a 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.