CF Pure Abs & Arms comes with a resistance band, which is used a good bit throughout DVD.Fred & Elisabeth talk you through each segment. I enjoy this because it helps keep proper form & breath with the movements.I did my best to breakdown the ab segments, however, I may have missed a couple resets...you will know what I'm talking about if you are familiar with CF. During the abs they mention thoracic breathing, keeping the abdominal wall still - this adds a whole other level to abdominal work. The arm segments are fairly challenging - the arm exercises flow into the next, building the much loved muscle burn feeling! At the beginning of each segment, the usual warm up is done, lifting right arm/left leg.....Core Fusion Pure abs & arms is seperated into five segments that are 10 minutes each.
The segments:
Upper Body Weights - Fred
Upper Body - Elisabeth
Abdominals - Fred
Abdominal Curl with Leg Variations - Fred
Upper Body, Back & Hip Stretches - Elisabeth
1. Upper Body Weights - You'll need weights & resistance band
Start with weights above head and pull down towards hips,
Hold weights shoulder high,extend arms out bring arms down to outer thighs - working deltoids
Alternating arm raises working Anterior Deltoid
Row weights up to chin, lift up & press overhead
Elbows shoulder high extend arms out to the side & curl working biceps
Bring arms front alternating arms hammer curl
Take weights up, bend elbows back for tricep extensions
Release one weight, hinge forward holding one weight behind back & lift hold
Stretching muscles used with band
2. Upper Body - Resistance band
Place band under feet, bend knees & roll shoulders
Hammer curls - alternating arms, then both arms
Turn palms toward thighs for deltoid row - alternating arms, then both arms
Fold forward at hips - arms extended lift up squeezing shoulder blades - rhomboids
Tricep Series - arms back & lift up, squeeze arms in pulse, bend & stretch arms - OUCH!
Step back, put band under front leg & bend leg slightly. Hold arms out palms down and pulse up. Next, twist to right, hands together in middle, twist to left - working from the hips. Switch legs and repeat.
3. Abdominals - resistance band & mat
C-curve holding resistance band. Keep shoulder blades off mat, let arms go - hold out. Reset.
Pump arms down similar to pilates 100
Twist working obliques - Hold position, small crunches, small curls, hold - reset & lift both arms & hold up if you can =)
Band around feet parallel hip width apart, round down one vertabrae at a time - release all the way back. Slowly roll up. Second set, stop where curl, then release down. Last two reps, stop at waist position. Lift legs up in V, pull hands together and small curls.
On stomach, counter pose to C-curve - hands down at sides, lift breast bone, arms & legs. Elbows up to ears, thumbs up lift chest & thighs. Lastly, bow stretch
4. Abdominal Curl with Leg Variations - Resistance band & yoga block/rolled up towel
With band around ball of left foot, extend left leg up(or bend)& right leg out. C-curve -Hold position (hands around leg) Slowly pull resistance band out to the side & reset. Pull band out again then do small curls.Hands higher and wider - hold position. Repeat on right.
Yoga block or towel - in between inner thighs, stabalize position of c curve - legs extended.Challenge by lifting arms up.Small curls. Hands behind shoulder blades - if you can =)
Get back in position with legs up - twist to left side, hold position. Hands up if possible, reset. Back in position & do small curls. Reset, back into position & raise arms. Repeat on right side.
Towel between ankles then get back into position.Jack knife - arms lifting while legs going down & back up. Reset, then place hands behind shoulder blades.
The Upper Body, Back & Hip Stretches are exactly that =)There are some excellent hip stretches in this segment. I love any sort of stretching at the end of working out. This segment is much appreciated =)I like this DVD, however, the arm segments weren't as intense as I was hoping for. There were a couple of times I wish my band was the same length as Fred & Elisabeth's.The band that came with the DVD seemed too short for me during a couple of the exercises. Overall I recommend this DVD for those really into callanetics. Beginner & Intermediate exercisers would benefit from this as well.Advanced exercisers may be a little disappointed, as there are more challenging arm/ab workouts available.
*******After a nice amazon customer asked a question about the bonus section (which I didn't even realize was there...oops) My attitude has changed.There is some nice back work included, which I desparately need.The bonus consists of:
1. Prone Strengthener & Stretch -really nice back work
2. from Exhale Pilates Plus (10min)- flat back/round back core
3. from Shiva: Creative Core Abs (8 min)- spontaneous core
Click Here to see more reviews about: Exhale: Core Fusion - Pure Abs & Arms (2009)
Product Description:
"Fast-track your way to a movie-star body." --Woman's World
"Lose the jiggle without the gym." --Marie Claire
A quarter of a million people have transformed their bodies at exhale, the exclusive mind/body spa. Now you can get these same results at home.
Create chiseled arms and washboard abs with Core Fusion Pure Abs and Arms. Targeted to work your entire upper body, this program will put you on the fast track to a beautifully toned and defined physique.
Using a resistance band, you'll sculpt your shoulders and back, lose the tricep jiggle, and build core strength for a healthy, flexible spine. The program is separated into five segments of just 10 minutes each. Pick a few to fit your schedule, or use them together for a complete (and completely rewarding) workout. Plus, the bonus stretch strengthens those hard-to-reach but highly important back and spinal muscles.
"Try the workout celebs are loving." --Shape
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