Each workout video comes with up to SIX features: a prep round, road map of between 13-16 exercise stations, close ups of each individual exercise and complex exercise sequences, exercise modifications for folks with joint and mobility issues, and a foam roller sequence for body maintenance. All workouts begin with the prep round of exercises. After performing those you simply press the SKIP button to proceed to the road map, each individual exercise, etc. Click the links below to see examples of all features in the order they appear in the video.
Prep
See A Sample Clip
A series of exercises designed to activate the major muscle groups and prepare the body for the full body movements in the workout. Perform each station once for the rep range listed. All exercises here should be done at low resistance (50-60% max).
Map
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This is the actual workout. There are generally 16 stations of exercises in each workout. Each workout is performed twice per week; once as a large circuit that you'll repeat; once as a series of smaller circuits (a row of stations, usually 3-4) that you'll repeat once before moving on (to the next row).
Individual
See A Sample Clip
Need to see an exercise up close? Check it out using the SKIP buttons. Along side the movement will be tips to follow to help maintain form. For even quicker reference, iPhone, iPod Touch, and Video iPod users can also view the workout using the chapter marker list.
Complex
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Stations with up to four exercises may be presented visually as a complex. Note: for all exercises, rep counts will be colored yellow or will be transparent. Rep counts are always total for exercises that have a left side/right side movement (e.g. speed skaters). So, 20 speed skaters means 10 left foot, 10 right.
Modifications
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Shoulder giving you a little grief? Modify it using the modification screen. This screen will always be positioned at the end of the video, so you can access it quickly. We are always adding more modifications, so be on the look out!
Foam Roller
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Whew! You just finished a grueling workout. Time to maintenance your body with some foam rolling. This is an absolute must. Following this sequence will squeeze out toxins that build up in the muscles (like lactic acid) making them pliable and easy to stretch. Not doing this is a recipe for disaster.
