Kacy Duke Dvd Breakdown

This dvd can be ordered from Kacy Duke's website:
http://kacydukefitness.com/about_video.php

The setting is all white.
Kacy and the student are in all black and stand out very well.
Music is pleasant.
Moves are mostly functional Strength but do get the heartrate up.
Each Chapter has more intense moves than the previous.
Kacy suggests doing 3 sets of 8 to 12 reps each
You can repeat the chapters however you want but have to return to the menu each time.

First Chapter
*I Am*

*Show Some Love* warmup plies contracting abs and arms then everything opens
*Warrior 1* Knee Raise into back lunge using a dowel for support
*Duke Curtsy* curtsy lunge
*Flip Squat and Press* Squat and flip dowel up then shoulder press
*Side Bow* Lift leg to side while bending upper body towards leg (chair for support)
*Push-Pull-Kickback* dumbells pushed forward then pulled back then triceps kickback
*Open with Purpose* lift dumbbells forward then open to a T then close forward & down


Second Chapter
*I Can*

*Warrior 2* Knee lift-back lunge-back leg forward alittle to stand-Arabesque
*Side Staff Bend* side bend and wide squat with dowel overhead
*Inner Thigh Toner* side lunge
*NY Booty Lift* one legged deadlift but in a lunge position
*Fuel to the Fire* Alternating biceps curls but kept in the contraction
*Open with Strength* Shoulders to L position then T then the alternating L position


Third Chapter
*I Do*

*Goddess* legs wide, Dowel overhead bend to one side, flip hands & twist to other side
*Lift It, Love It* Lift medball and knee into side lunge, Lift again into a curtsy, twisting ball towards back leg
*Master Blaster* With flat back supporting body forward on chair,
do 8 times each
Back leg lifts, back donkey kicks, side kicks then side flicks
*Heel Click Plie* Wide legs, hands clenched shoulder height, jump up and click heels
*Double Bi* palms up curl then lower and rotate out and curl
*Open with Power* lift straight arms up with palms down, rotate palms in, then out to the sides and return

Not a Good Start Today

Well after a nocturnal visit to the bathroom, the toilet which was fixed less than 3 months ago, failed to shut off its running water so I couldn't fall back to sleep after being jolted to consciousness. Way too early to be up for the day and the puffiness under my eyes confirm the condition. Not looking forward to a whole day of sleep deprivation.

Will probably stick to gentle bouncing and Classical Stretch so the rest of Peakfit *More Cardio Interval Burn* will have to wait.

ETA: Though I had only previewed Susan Chung's RapidFire Results, I decided to try some this morning before trading it. Unfortunately my preview was kind by comparison and I will have no trader's remorse. I really hate being critical since this instructor awarded me a nice coreball in a sweepstakes.
First of all, Susan either has some sort of deformity and/or she has overdeveloped some muscles causing a muscle imbalance making her neck and head protrude. Secondly, kickboxing Rounds 1 through 4 all seem one sided with too many reps which would have been better with half of the reps being done with the other foot forward, changing it back and forth from South paw. At least the drills did workout both sides equally and the modifier had some good modifications. The weighted round 5 was ok but some of the moves were too fast if using heavier weights and would have been safer and more effective done halftime.

The warmup was ok and tweaked easily to work on the bungee but onesided as well.
Standing abs were ok but too fast so worked the arms more than the core.
Going to do a Classical Stretch so Miranda can keep my upper back, shoulders, and neck in alignment. Overall, sorry but Susan should have worked both sides more equally and used heavier weights more carefully since this was not her first workout dvd. Also needs to emphasize what a flat back looks like demonstrated by somebody who can extend their neck and keep their shoulders, down and back properly. The guy on the right was able to keep proper alignment most of the time.
Bottomline, my rapidfire results if following this workout would be alot of neck pain. Hope Susan doesn't suffer any neck pain because her neck is painful to watch.

ETA: We were the plumber's first call of the day and the problem was solved with another part replacement so now our main toilet should be problem free for years since all major guts have been replaced recently.

ETA: First spark today were rounds 5&6 from PF10 More Cardio Interval Burn.
Second spark was some freestyling on the bungee followed by some online Essentrics.
http://www.youtube.com/watch?v=TFYVfGJtT1A

Jumpsport 370 Cardio Breakdown

Here is the breakdown of the Cardio chapter on the dvd that came with the Fitness Trampoline 370 bungee which can be a guide of what to try with your own music:
The warmup was immediately an intense interval so do your own warmup first.
each move is done about 10 seconds then the next move is added on for about 10 seconds then both repeated then another move is added on and the combination repeated and so on

Warmup:
walk/march 10 seconds
light jog 10 seconds
repeat walk 10 seconds-light jog 10 seconds

walk 10 seconds-light jog light10 seconds-high knee jog 10 seconds
repeat

walk-light jog-high knee jog-kick back run
repeat
walk-light jog-high knee jog-kick back run-fast feet
repeat

First Cardio:

slow bounce is a wide legged bounce then bounce-hold

or wide leg bounce landing in a stationary squat

fast bounces are consecutive wide legged double legged bounces

slow bounce a few times

fast bounce a few times

repeat

Ski: one leg forward and opposite arm forward
double bounce each side (slow ski) repeat a few times
single bounce alternating sides (fast ski) repeat a few times
repeat above then add
single single double, repeat single single double a few times
repeat all: slow for a few times then fast a few times then fast-fast-slow a few times

Lower Body Twists:

Twist lower body to one side while upper body stays front with arms going in opposite direction of knees

double bounce to one side (slow), double bounce to the other side (slow) repeat

then single twist to each side (fast) repeat

repeat doing slow double twists a few times and fast single twists a few times

then add-on syncopation:

single-single-double or fast-fast-slow

single-single-double or fast-fast-slow

Jumpin Jacks:

legs apart with arms up/ legs together with arms down

double bounce legs apart, double bounce legs together (slow)
repeat
single bounce (fast jumping jacks)
repeat a double bounce a few times
repeat a single bounce a few times
then syncopated jumping jacks a few times:
single-single-double
or
legs apart once-legs together once-legs apart two bounces
legs together once-legs apart once-legs together two bounces
(can modify by doing just arms or just legs)

repeat the above a few times
a few slow jacking jacks
a few fast jumping jacks
a few syncopated jumping jacks

wide legged hops:
single hop side-to-side (fast)
double hop on one leg then the other (slow)
single hop a few times
double hop a few times
syncopated hop a few times: fast-fast-slow, fast-fast-slow
side-to-side then double single leg
side-to-side then double other leg
(eg: left to right then double left leg
right to left then double right leg)

Narrow legged jogging hops/Basketball lay ups:
alternate leg jog or hop(fast)
then add on
double bounce on one leg while doing a basketball layup with the other arm (slow)
combo will be fast-fast-slow
hop-hop- layup, hop-hop-layup

(eg: hop right foot, hop left foot, hop on right foot twice while doing a layup

hop left foot, hop on right foot, double hop on left foot with layup arm action right arm)

Stretch is done while standing on the rebounder and is pretty routine

Rebounder Cardio Breakdown

Here is the breakdown of the Cardio chapter on the dvd that came with the Fitness Trampoline 370 bungee which can be a guide of what to try with your own music:

The warmup was immediately an intense interval so do your own warmup first.

each move is done about 10 seconds then the next move is added on for about 10 seconds then both repeated then another move is added on and the combination repeated and so on.

You can really do as many of each move and combination as you feel like doing

Warmup:

walk/March 10 seconds or counts

light jog 10 seconds

walk 10 counts-light jog 10 seconds or counts

repeat a few times

then add-on

walk 10 counts-light jog 10 counts -high knee jog 10 counts

repeat a few times

then add-on

walk-light jog-high knee jog-kick back run

repeat a few times then add-on

walk-light jog-high knee jog-kick back run-fast feet

repeat a few times till ready to move on

First Cardio:

Slow Bounce: Bounce then hold in a squat on the second bounce

repeat 10 times

Fast Bounce: just a double legged bounce without the hold

repeat 10 or more times

then Slow Bounce 10 seconds and Fast Bounce 10 seconds

repeat till ready to move on

Ski: one leg forward and opposite arm forward

double bounce each side (slow ski) repeat 10 times

single bounce alternating sides (fast ski) repeat ~10 seconds

repeat above then add-on

single single double, repeat single single double 10 times

repeat all: slow for 10 counts then fast 10 seconds then fast-fast-slow syncopation 10 counts

repeat till ready to move on

Lower Body Twists:

Twist lower body to one side while upper body stays front with arms going in opposite direction of knees

double bounce to one side (slow), double bounce to the other side (slow) repeat 10 times

then single twist to each side (fast) repeat 10 or more times

repeat doing slow double twists 10 times and fast single twists 10 times

then add-on syncopation:

single-single-double or fast-fast-slow

single-single-double or fast-fast-slow

repeat 10 double, 10 single, 10 syncopated a few times till ready to move on

Jumpin Jacks:

legs apart with arms up/ legs together with arms down

double bounce legs apart, double bounce legs together (slow)

repeat 10 times

single bounce (fast jumping jacks) for 10 or more seconds

repeat a double bounce 10 seconds or counts

repeat a single bounce 10 counts

then add-on 10 syncopated jumping jacks:

single-single-double

or

legs apart once-legs together once-legs apart two bounces

legs together once-legs apart once-legs together two bounces

(can modify by doing just arms or just legs)

repeat the above a few times

10 slow jacking jacks

10 fast jumping jacks

10 syncopated jumping jacks till ready to move on

wide legged hops:

single hop side-to-side (fast)

double hop on one leg then the other (slow)

single hop a few times

double hop a few times

syncopated hop a few times: fast-fast-slow, fast-fast-slow

side-to-side then double single leg

side-to-side then double other leg

(eg: left to right then double left leg

right to left then double right leg)

repeat 10 single, 10 double, 10 syncopated a few times

Narrow legged jogging hops/Basketball lay ups:

alternate leg jog or hop(fast)

then add on

double bounce on one leg while doing a basketball layup with the other arm (slow)

combo will be fast-fast-slow

hop-hop- layup, hop-hop-layup

(eg: hop right foot, hop left foot, hop on right foot twice while doing a layup

hop left foot, hop on right foot, double hop on left foot with layup arm action right arm)

do fast hops 10 times then a syncopated hop each side and repeat

(this is a repeat posting because post was missing and deleted during a Blogger problem so editing will be done as needed)

you can find a cardio clip at
http://neverendingplateau.blogspot.com/2012/01/jumpsport-fitness-trampoline-cardio.html