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30 Minutes To Fitness Muscle Up Lift 2B Fit with Kelly Coffey-Meyer
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: Mixed
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: Kelly Coffey-Meyer (Instructor Profile)
Runtime: 64 min.
Street Date: January 6, 2015
Certified instructor description:
30 Minutes to Fitness: Muscle Up - Lift 2 B Fit is the remedy to the loss of muscle mass that occurs as we age; this workout functions to counteract this aging process and is a very challenging high weight, low repetition workout for the entire body. There are two separate 30 minute workouts that can be combined into a longer 60 minute workout. Both workouts feature exercises with 8 count repetitions through 2 sets. This DVD also offers a variety of pre-mixes to further vary the workout and cater it to individual needs. ©2014; Sets of very heavy dumbbells
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Kelly Coffey-Meyer leads this workout with 3 background exercise models in a studio setting. This DVD is all about preserving muscle mass and gaining muscle strength, with two 30 minute workouts that can be done together for a 60 minute workout. Kelly does one warm up for both workouts. She includes basic movements such as arm circles, squats, active stretch from overhead reach to toes (“make sure to push yours hips back”), back lunges, jumping jacks, shuffles side to side, horizontal arm swings for chest and back, torso rotations.
Workout 1 features primarily 2 sets of two 8 count exercises that are paired together. Examples of the moves and pairings include rear arm rows and chest presses, single arm rows and chest press, pull-overs and push-ups, side arm raises and straight leg abdominal crunches. A few exercises have a modification which one or more of the models demonstrate. A cool down with various stretches in standing completes this workout. Kelly gives cues for technique throughout this workout (“you need to go much lighter because the rear delts are much weaker”, and “the straighter your arm, the harder the work”).
Workout 2 is another round of tough heavy weight exercises with the same format of two 8 count exercises paired together for 2 sets. Examples of the moves include weighted sumo squats, into glut bridges on the back, deadlifts and weighted forward lunges, curtsey lunges and frog squats, flip curls (for biceps) with overhead tricep extensions, and seated biceps and triceps.
Tabata Abdominals: Neither workout 1 or 2 has truly specific abdominal work, therefore the tabata abdominal segment is a great way to round out the workout. This workout features 4 rounds of each exercise for 30 seconds each. The exercises include v-sits on the floor with leg taps, opposition lift of arms and legs in high planks, full sit ups into a hip lift, frog curls. This is a great way to finish out one or both of the weight workouts.
Kelly tells us that as we age muscle mass significantly decreases. Muscle Up Lift 2B Fit is the ‘go-to’ workout to preserve muscle mass and strength through a formula of lifting very heavy weight for 8 maximum repetitions. This is a very challenging workout when using the heavy weights. It is not something that most of us do but has the benefit of increasing strength, and as Kelly says, preserving muscle mass. This workout offers a variety from the standard weight work with 5 to 10 pounds. Instead, you utilize much heavier weights with the trade-off of lower repetitions. Therefore this workout goes by quickly because you are working at the high level for 8 repetitions per set. I love the tabata abdominals and would use that as an abdominal workout following other exercise DVD’s. Kelly’s personality just shines. She is fun and encouraging and works as hard as you do. While the workout is challenging, mental strength allows you to prevail through the single 8 repetitions required in each set. The major muscle groups are all addressed and muscles are burning at the end of each exercise.
Workout 1: 29 minutes total
Warm Up: 4 minutes
Weights: 22 minutes
Stretch: 3 minutes
Workout 2: 30 total
Warm up: 4 minutes
Weights: 23 minutes
Stretch: 3 minutes
Bonus Tabata Abdominal Workout: 15 minutes including 1 ½ minute stretch.