This is the first DVD I've tried from instructor Kelly Coffey-Meyer, and I must say that I liked both the workout and Kelly very much.I found it very inspiring that Kelly, who has been involved in fitness for quite a long time, is a mom in her 40s, yet she seemingly had plenty of energy for this tough workout!This DVD contains a 50-minute circuit-style workout which alternates toning work with short cardio intervals.Some of the cardio work uses an optional step, but you could easily modify if you don't have a step (or substitute a small, sturdy stool, as you don't need much width).Kelly also uses two sets of dumbbells, which she labels "light" and "heavy"; I'm still trying to figure out what poundage is best for me, but for now, sticking to 5# the entire way through seems to work fairly well.The time breakdown listed on the DVD case is as follows:Warm-up, 4 minutes, Sculpting and Cardio, 34 minutes, Chest and Abs, 10 minutes, Stretch, 2 minutes.The warm-up uses mostly basic, familiar moves, but somehow, Kelly makes them seem more fun!She includes knee-ups on the step and ends with some front and side kicks, which I loved.The first sculpting interval comes next and is focused on back/core.Using your "heavy" weights, you'll start with a very functional fitness-oriented "chop" move, first going halfway, then all the way down to the floor.Next comes a v-press, a front pull/press combo, and an underhand/overhand row, with the entire circuit repeated once.The first cardio interval begins with plyo lunges on the step (there is quite a bit of impact throughout the video, but again, it's easily modified), squat, slide, and step-knees.For the second sculpting segment, you'll focus on shoulders, this time using your "light" weights.Kelly begins with a unique side/front staggered raise, moves into a forward raise with upright row, and finishes with side delt raises and a shoulder press; again, the series is repeated.You'll then go back, repeat the previous cardio segment, and then repeat the entire shoulder work sequence once more.
The next cardio segment starts with jumping jacks--I usually hate these, but again, they were fun here!You do two jacks, a slow jack, and then a plyo X--a jump to each side while in a boxer's crouch--before finishing with hamstring curls on the step.The next sculpting interval consists of biceps work:hammer curls, side curls with a slow count down, half-up curls, and front elbow lifts; you then repeat both the jumping jack cardio series and the biceps work.The final cardio choreography has the most impact, and I found it to be the most intense as well.You'll do a wide jog, a skate from side to side, jump rope, and then plyo hops on the step.The last sculpting series works the triceps in several unique ways.First comes French presses and tricep kickbacks, but then you do a move which I've never seen before, sort of like an upright row behind your back, and you finish by lifting your arms straight behind you.The high impact-cardio and triceps work are both repeated.
Are you wondering when the leg work is going to come in?Well, the last standing segment is sort of a cardio sculpting series focused on the lower body.Using your heavy weights and moving very quickly, you'll squat and place both weights on the floor, squat and pick up one weight, squat and pick up the other weight, and then repeat the entire sequence MANY times (you may want to consider starting with lighter weights here).Next, you'll do what Kelly calls "a skater's lunge" but which I've usually seen called a curtsey dip:you'll lunge one leg behind the other on an angle, with the added twist of holding a dumbbell in your opposite hand and touching it to the floor in front of your static foot.You'll do all the reps on one side before moving to the other, then repeat the squat series (I was feeling pretty tired the second time through!), and finally, finish with the skater's lunge, alternating sides this time.
You're not done yet, though--now it's on the the floor for chest/abs work!Kelly lies on the step, but you can lie directly on the floor if needed.The chest series includes chest press, wide-angle chest press, 2-count chest flies, and lower chest/tricep pushes.The abs work was the only part of this video that I found a bit on the boring side, as it's just a simple series of crunches:crunch up, crunch lifting leg in and out, crunch lifting leg in/out and twisting to the side, and repeat on other side.Both the chest and the abs sequences are repeated once.Kelly finishes with quite a very quick stretch.Still lying on the step, she stretches the hamstrings, moves to seated for a chest/back stretch, stretches the neck on both sides, and yes, now you're done!
I really enjoyed this workout--the time flew by, particularly during the cardio intervals, and the toning work was fun, unique, varied, and had a functional fitness flavor (ie, mimicking movements from everyday life such as twisting).I would rate this as a high intermediate workout, but it would probably be doable for advanced beginners by using even lighter weights and going without the step (those wanting more of a challenge can heavy up on the weights if they dare and use a higher step).The DVD is very well-chaptered with various shorter workout options, such as just doing the cardio, completing only a single circuit, etc.Overall a great addition to my video library and highly recommended!
Click Here to see more reviews about: Kelley Coffey-Meyer's The Shape of Things to Come DVD (also called Complete Cardio Sculpting)
Product Description:
THE SHAPE OF THINGS TO COME is a challenging and time-efficient way to get--and stay--fit. This interval workout delivers fast and definite results because each muscle group is targeted in a super-set arrangement before going on to cardio and returning for a second and final set of that specific body part. Two sets of lighter weights are needed due to the workout's constant super-setting and cardio blasts (e.g. 5 and 7lbs). A step is used, but is not essential. The DVD offers added options: e.g. for those who are just starting out choose "Menu Options" and start with "One Set of Weights Only" before adding more.
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