Full Backcover Description
Ignite your workout and get into great shape fast! Rapidfire: Results, the second in the Power Optimizing Workout series, is a challenging workout for the serious at home exerciser. Whether you are intermediate or advanced, the kickboxing combinations, drills, metabolic weight segment and ab routine will keep you engaged and coming back for more time and time again.
Improve cardio endurance, build lean muscle, strengthen your core and learn great kickboxing technique
You’ll have so much fun with the unique kickboxing combinations and kicking drills that you won’t realize how many calories you’re burning or how much you’re sweating!
The workout starts with an energizing warm up followed by 6 ‘Rounds’ -
ROUNDS 1-4: Each of these rounds start off with intense kickboxing combinations followed by challenging cardio kicking drills that are sure to keep your heart rate up.
ROUND 5: A metabolic weight segment which will give your metabolism a serious boost! Compound exercises incorporate both large and small muscle groups combined with kicks to add even more intensity.
ROUND 6: An awesome ab segment featuring both standing and floor work. Finally, you’ll enjoy a revitalizing, relaxing stretch.
Susan Chung is an AFAA certified personal trainer, group fitness instructor and 5th degree black belt Tae Kwon Do master.
Susan Chung's Rapid Fire 2: Results
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.
Aerobics Choreography: Moderate
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: 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: Susan Chung (Instructor Profile)
Runtime: 74 min.
Street Date: 11/11/2011
Certified instructor description:
*Please note cover change*
An immense variety of kickbox combos that progress from aerobics to aero/tone to pure toning. Susan Chung is a high-energy instructor who knows her stuff — her cuing is detailed and her sequencing is smooth. The first section features four all-cardio "rounds." They begin with a quick-changing series of innovative combinations (e.g. "axe kicks," "knee smashes," "flying front kicks" and "elbow strikes"). Each round ends with a burst that combines higher-impact plyometrics with challenging kicks (e.g. jumping jacks with roundhouse kicks). The next round uses dumbbells to add a body-sculpting element to the earlier combos. The final round firms your abs with a mix of standing and floor exercises. Requires 2 to 8 lb. dumbbells; weighted gloves and a medicine ball are optional. ©2011.