Basic Training Workout

Basic Training with Ada Janckowitz This is an hour-long workout with Gilad's sister, Ada. Gilad produced the workout, and presumably designed it as well: everything about the workout is reminiscent of Gilad's own workouts, except for the theme - which is set on an Army or Navy Base.

Breakdown:

7 min warm up: Gilad style warm up: warms up body parts from head to toe, in that order: head turns, shoulder rolls, etc. all the way down. Just like Gilad

. 25 minute aerobic section:This I would quantify as beginner- intermediate workout. The first 10 minutes are beginner level, with movements similar to a vigorous Leslie Sansone workout. Step taps, marching, knee lifts, all integrating arm movements as well. The following15 minutes has more knee lifts with arm movements, lunge sequences with arm movements. It's a good workout. I would say the intensity here is similar to Karen's Sleek Physique cardio: the bigger the movements, the better the workout you will get. I am a intermediate/advanced exerciser, and this section gave me a decent sweat. My heart rate barely grazed my target fat burning zone, but I did get good movement in and a good sweat. (I would also liken this cardio to Minna Lessig's Fat Eliminator workout- another fine beg/int cardio/weight workout.)

20 minute strength section: this section is 20-odd minutes of endurance-type strength work. Per each body part, you do about 2 sets of 8 reps. First the upper body is tackled: back, shoulders, biceps, triceps, standing chest. All of it was efficient and quality time spent-no time is wasted here. It is a low-weight quickie workout though-I believe they were using 3 lb dumbbells; I used 5 and I also added hack squats during shoulders, biceps, triceps, for a Slim Series AWT- type of workout. This was a nice way to intensify the workout. For the most part, 5 dumbbells were right on target for me, as the work is very quick-paced, and more weight would have caused my form to suffer. The only work that requires heavier weights are: one round of single biceps curls (I used 8's here - but next time, I would just do doubles with 5's, and do lower body hack squats), one round of single arm triceps kickbacks (I did double with 5's). The chest work is standing, and while it is ULTRA short, it's good work for being ultra-short. there is also a few sets of (also ultra- short) push ups-one set regular, one set diamond (tricep), and one set your choice. A very decent (albeit short) set of abs, and a stretch, complete the workout.

As with most of Gilad's videos, this one was shot outside a studio - but instead of a beach, Ada goes for military settings (here, alongside helicopters on an airstrip). The video, a complete workout with aerobics, toning and stretching, lasts 62 minutes: first, basic, easy to follow aerobics (nothing fancy, but at a good pace that will make you sweat); then, toning with weights; then abs and stretching. There's no glitz here, but there is Ada, and she's a great instructor (with a great body) - she explains every move very clearly, and is very motivating. The other exercisers (3 men and 3 women) are all members of the military, clearly identified (with their ranks) at the end of the tape. Very good motivating, complete workout, highly recommended for beginners and intermediate exercisers.

Basic Training is an invigorating military themed workout lead by Ada Janklowicz, Gilad's sister. It's low impact and suitable for beginners or low intermediates. (Very sedentary beginners may need to modify the higher intensity intervals.) It was made in 1991, so it isn't a new video made to cash in on current popularity of "boot camp" videos. It's available from either Collage video (archives section) or Gilad's site (hhtp://www.inmotionwithGilad.com).

It begins with a rousing opening showing military members exercising (running, doing an obstacle course, tug of war, parachuting etc) often led either by Ada or Gilad to lively military style music. The workout features Ada and 6 service women & men outside on a helicopter field on a base.

The breakdown is:
7 minutes warmup
25 minutes low impact aerobics
22 minutes toning (including light weights and abs)
7 minutes cooldown and stretch.
The sections are well marked so if I'm pressed for time, I do one of the aerobics or toning. The moves are basic, athletic moves.

Initially, the intensity is low although Ada does include intervals of higher intensity "peaks". As someone who was a sedentary beginner and is now an active beginner, I find I get a good sweat with this video.

The strength of this videos are:

Ada's and the cast's enthusiasm. (The motivation sequence they do with claps and punches does help keep you going.)
The choreography is easy to learn
Ada's tips on proper form are helpful
Modifications for those less flexible are shown in the stretch section

The weakness (which are minor) are:

There is a rapid lunge sequence during one of the intervals which I cannot do and maintain good form. I modify it by substituting hamstring curls or side steps (depending on my energy level).
Ada overuses the word "tight".

This an excellent mid to higher level beginner or low level intermediate video.

As a person who spends too much money on exercise videos-this is my favorite video of all times. And believe me I've tried them all.

Th steps are basic yet effective and have changed the shape of my body. I also enjoy the Basic Training 20 minute video segments when I'm busy and can't do a full workout.

As a diabetic Ada has helped improve my overall health and blood surgars. I wish she would come out with more videos.

As a person who spends too much money on exercise videos-this is my favorite video of all times. And believe me I've tried them all.

Th steps are basic yet effective and have changed the shape of my body. I also enjoy the Basic Training 20 minute video segments when I'm busy and can't do a full workout.

As a diabetic Ada has helped improve my overall health and blood surgars. I wish she would come out with more videos.