Power 90 Master Series Cardio Intervals DVD Review
If you haven’t read my review on Power 90 Master Series Core Cardio you should start there for an overview of Power 90 Master Series then come back for the Cardio Interval review.
As the title of the DVD suggests this workout uses interval training, bursts of high intensity work mixed with rest or lower intensity effort. During the high intensity periods your body works in an anaerobic state, using glycogen stores for short bursts of energy and producing lactic acid giving you that ‘burn’ that lets you know your really working. During the low intensity periods your back in an aerobic state, converting stored fat into energy, getting oxygen back to the muscles and breaking down the lactic acid. With both aerobic and anaerobic systems getting a workout it’s the best of both worlds.
Each of the calisthenic type exercise is done for one minute. The first 20 seconds are low effort and allows your heart rate to come down a little from the previous exercise. The next 20 seconds you ramp up the effort a little, either by bigger movements, faster execution, getting plyo, or a combination of these. For the last 20 seconds you can give it all you’ve got! Go ahead, push yourself and go for the burn, you’ll get to back it down after just 20 seconds.
Like most of the Master Series workouts you start with a low intensity warmup followed by a series of stretches. Then you start with the intervals. Are you wearing your wearing your heart monitor?
First up is your basic running in place, nice and easy for the first 20 seconds, then pick up the pace and lift you legs a little higher for the next 20 seconds, and finally get those knees up for all out running for the last 20 seconds.
Next up are the Mary Katherine Lunges (superstar…) and you progress from reverse stepping lunges to plyo reverse lunges over the course of a minute. This is when I learned to not stand under the ceiling fan while doing plyo exercises (duh).
The same progressing for Squat Kicks, easy at first, not going too low or kicking too high while you recover a little, then get lower and kick higher, then the last 20 seconds go low and kick high while the heart rate climbs, breathing gets heavier and legs start burning.
How about some nice easy Tires, lightly hopping from one to the next. Heart rate is down a few points so pick it up a little more for the next 20 seconds. Now get them knees up there for the last 20 seconds, it’s Tires On Fire!
Squat Run time, get in a fighters stance, not to low to start off with and do the upper body running motion (think of dancing the twist). If you have light weighs feel free to swing them as well to give you a more intense workout on this one. The insert weights from my PowerBlock Sport 9.0 set are 2.5lbs each and fit nicely in my hands for this. After 20 seconds, switch legs, get a little lower and pick up the pace. For the last 20 seconds switch legs again, get real low and really crank the arms.
Short water break! Finally….
Now do them all again!
Now for a different set. Start out with Tony Horton’s own Wacky Jacks. Start out slow and steady then for the second 20 seconds you do a larger, exaggerated motion but still at a slow pace. To ramp up the intensity you do the larger movements at a faster pace.
Plank walks sound easy enough, get in a plank position and bring each leg up to your chest in a walking motion. Next up is a faster run instead of a walk. If you can, for the intense part, get low in the bottom of a push up (Chaturanga) and do the run motion. I had to pass on that and just kept up with the run in plank for the last 20 seconds. Sure it’s cardio but after holding plank like this for a minute you might feel it in your abs as well.
With the Run Stance Squats you do just that, get in a run stance and squat down. First touch your ankle for the easy one, then your toe, then to get low touch the floor in front of your foot.
Eagan Brothers puts your on the ski slopes doing a slalom type movement, first with a step-touch and progressing up to hopping back and forth.
Horton Head Hammer is another of those great Tony moves. First from an easy wide legged squat you jump and pivot around to face the rear, then back again to the front. Keep repeating this for 20 seconds then add a reach to the ceiling, touch the floor then the pivot. For the last 20 seconds get plyo and jump for the reach, touch the floor and pivot.
Whew, another water break. Repeat them again if you can.
As always, Tony gives you ways to modify each move so you can adapt it to your level. He even suggests that for the first time through you might want to skip the second round of each series.
If your looking for more information on this or any other Beachbody program you can sign up for a free Team Beachbody account here and check out the forums for other peoples experiences and success stories.
Cardio Intervals can be purchased as a single workout DVD here for $19.95
Power 90 Master Series – Cardio Intervals DVDor as part of the complete Power 90 Master Series program here for $59.85
Power 90 Master SeriesAs always if you sign up for the Team Beachbody Club you would save 10% of the cost of any Beachbody products.
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