Bedroom Body

This was my first Angie Miller dvd. This workout had a very strong "Functional Fitness" feel, with lots of multi-limb/multi-muscle movements and balance challenges.

There are lots of GREAT options on this dvd! From the main menu you can play everything on the dvd as one longer workout, play by chapter/segment (there are NINE!), or you can play specific Premixes (there are FIVE!) The nine segments are Warm-up, Sets 1-5, Booty Burner, Core, and Stretch. The premixes are: Balance Challenge (segments 1 & 4), Amazing Arms (segments 3-5), 20 Minute Total Body Challenge (1,3 & 5), 30 Minute Complete Workout (2,4,5 & Core), and Center Strong (Booty Burner & Core).

The warm-up was excellent, made up of traditional moves (march, step touch, knee lifts, hamstring curls). Sets 1 & 2 were lower body BURNERS, lots of lunges and squats and passing the dumbbell behind knees and between legs. Whew! Set 3 hits the upper body a bit and Set 4 builds up to an all-over blaster. Angie builds upon moves and Set 4 is a perfect example: begin with a deadlift, then lift a leg to challenge balance, then add a knee lift, then add a lunge at the end, then twist/rotate while in lunge, then add a pulse. By the time you get to the end, you're thinking "How am I doing all this?!?" but she builds it up gently. Set 5 has a kettlebell-inspired feel, with high pulls and windmills. The Booty Burner is a bridge-fest, followed by some weighted quadruped work (donkey kicks, etc). The Core is varied and there are NO CRUNCHES, woo-hoo! The 5 minute Stretch is thorough.

NOTE: I received a free copy of this DVD to review for the web site metapsychology.net.

In her Introduction to Bedroom Body, instructor Angie Miller explains that having a bedroom body means finding your own definition of "sexy, healthy, and happy." She also notes that this DVD is the first in what will be a bedroom body series, and she introduces the two background exercisers, Tania and Terrie. Miller explains that she and Terrie will be using heavier weights (10 and 8 lbs.), while Tania will show modifications for some of the exercises. In addition to the weights, they use a mat for the floorwork.

On the case, this DVD is billed has having "3 Targeted Workouts": Buff Body Blast, Booty Burner, and Core & Pelvic Floor. However, there are actually a total of FIVE premixes; plus, you can do the workout in its entirety (approximately 60 minutes) OR choose individual sets, making this DVD extremely versatile.

The Main Menu offers the following options: Play All - Pre Mixes - Into - Warm Up - Set One - Set Two - Set Three - Set Four - Set Five - Booty Burner - Core - Stretch. I have broken down each segment in detail below. (Notes: None of the Premix options contain either the Warm-Up or the Stretch. Also, the "Buff Body Blast" workout mentioned on the DVD case simply refers to Sets 1-5.)

WARM-UP (5 minutes)

Miller leads basic moves such as marches, step-touches, hamstring curls, and knee-ups. She concludes the warm-up with some dynamic stretching.

SET 1 (<5 minutes)

Here Miller uses her heavier weights and starts with a rear lunge. She builds on this move, adding in an overhead press, bicep curl, and row, plus tempo variations as well. To work on balance, Miller performs a step back (i.e., shallow curtsey lunge) and comes into a knee lift.

SET 2 (6.5 minutes)

This segment involves weaving the dumbbell around and through the legs, first in a squat position, then standing, moving under alternating knees in a Figure 8. Next, Miller performs a deadlift/row combination, adding a press. Finally, she repeats the Figure 8 in a wide-legged position. (Note: these moves can also be performed with a kettlebell.)

SET 3 (7.5 minutes)

This arms-focused set begins with a hammer curl, moves into a scapular rotation, and then transitions to a side biceps curl. Miller follows this with several combination exercises, including a side/diagonal lunge with row and a triceps overhead press with knee balance.

SET 4 (<4 minutes)

Miller notes that this set is quick, yet intense. She again focuses on balance by starting with a deadlift but then adding in a knee raise, a back lunge, and pulses; balance is made even trickier because she keeps alternating from side-to-side.

SET 5 (5 minutes)

In this last set, Miller performs kettlebell-like moves such as a wide upward row (similar to a high pull), clean and press, and windmill. She concludes with a few pliés.

BOOTY BURNER (10 minutes)

For the first half of this segment, Miller and company lie on their backs for pelvic tilts and bridge variations, including one-legged versions of the latter. For the second part, they switch to an all-fours position. Miller and Terrie use a weight behind one knee for various bent leg lifts, including crossover lifts and tempo changes.

CORE (12 minutes)

Miller begins the core work seated with the feet in a "clamshell" position (sort of an elevated butterfly) for small lifts. She then performs several variations of push-ups, including traditional, spider push-ups, and elbow plank holds. Coming into an upward crab position, she touches opposite hand to opposite foot, adding in a hip raise. Moving onto her side for oblique work, she starts with reaches and then returns the legs to the clamshell position for leg lifts. This section ends with a short series of "hovers": coming down to the bottom of a push-up position, touching the nose to the ground and holding, then lifting back up again. This was my least-favorite segment on the DVD, both because I felt the work more in my hip flexors than my abdominals and because I felt that the difficulty level was significantly higher than the rest of the workout.

STRETCH (5.5 minutes)

Miller starts the stretch kneeling for a timed hip flexor stretch, moving into a hamstring stretch. She walks forward into a standing forward bend, adding in a few variations here, including a twist. Coming to standing, she concludes with some simple side, shoulder, and neck stretches.

The Premix Submenu lists the following workout options:

PREMIX ONE: BALANCE CHALLENGE

*Sets 1 & 4

PREMIX TWO: AMAZING ARMS

*Sets 3, 4, 5

PREMIX THREE: 20 MINUTE TOTAL BODY CHALLENGE

*Sets 1, 3, 5

PREMIX FOUR: 30 MINUTE COMPLETE WORKOUT

*Sets 2, 4, 5, & Core

PREMIX FIVE: CENTER STRONG

*Booty Burner & Core

Overall, this is a well-done exercise DVD, with one of the main selling points being its versatility. Furthermore, instructor Angie Miller is encouraging and does inspire confidence as she expertly leads the workout. The routines included here are challenging, and thus I would recommend this DVD mainly for experienced exercisers, ideally for those at an advanced beginner/low intermediate level or beyond.

This dvd has a 30 min strength workout, a 10 min floor booty routine, and a 12 min core routine. The dvd is chaptered and includes premixes. Angie works out in a brick gym with 2 backgrounders, modifications are provided. You will only need dumbbells for this workout.

Buff Body Blast: Angie uses one heavier dumbbell or 2 lighter dumbbells for these routines.Exercises include: dip & clean & press adding a chop, curtsy & knee pulls, knee raise & pass the weight under, deadlift & row, hammer curl adding rotator cuff work, side lunge & row, tric kickbacks adding single leg squat, blanace deadlift- knee raise- dip, squat UR row, and pliet w/ big arm cirlces. The combo moves in this did raise my heartrate.

Booty Burner: is a floor routine taht includse bridge & weighted donkey kick variations. Core & Pelvic Floor: is a floor core routine that includes pushups, elevator & side planks, and a butterfly series.

I rate these intermediate routines that are easy to modify up or down by adjusting your poundage. Angie uses 8-10 lbs, but I found her controlled pace allowed me to up the poundage with no problems. Great pace- no rushing but no wasted time, great form pointers & cuing. Enjoyed the format and appreciate the chaptering & premixes. I received this dvd to review.

In addition to the "Play All" entire workout, there are five premixes: (1) Balance Challenge; (2) Amazing Arms; (3) 20-Minute Total Body; (4) 30-Minute Complete; and (5) Center Strong. The warm-up includes basic marching, step-touches, hamstring curls, and knee raises. The first set begins with reverse lunges, then adding an overhead press, bicep curls, and woodchops. This is followed by curtsey lunges (she calls them "tap-backs"), then everything is repeated on the other side. I lost track of when the "sets" begin and end, so I'll just run through the next exercises: Grab a heavy weight and pass it behind both legs as you squat; continue. Then stand and lift alternating knees, passing the weight under each knee as you lift. Next bend from the waist and return to standing with a single upright row, then bring weight up into an overhead press. Squat with legs apart and pass the weight between your thighs several times, then repeat upright row/overhead press move on the other side. The first time I did this workout, I wasn't "feeling the love" passing the weight behind my knees; the second time, however, it wasn't so bad. I guess I just need to get out of my comfort zone every once in a while. More arm work follows: Hammer curls, rotator cuff moves, tricep kickbacks, then adding squats and overheads to the tricep moves. Next up are deadlifts, then deadlift on one leg and lifting other leg behind while bending, then return to standing with knee lift. Repeat, then same thing on other side. This was an EXCELLENT move to help with balance. The last moves in the "sets" was squatting with single upright row, then squatting with an overhead lift. Then comes "windmill" arms with weights, and finally plies with arms meeting overhead. My arms were completely FRIED by this time!!

Now we get down to the mat for the Booty Burner and Core. Start with pelvic tilts, then bridge, and then bridge while holding one leg out straight. (I felt this in my abs!) On hands and knees, place one weight behind one knee and lift foot to ceiling; repeat other leg. Next, sit in a "C-curve" with arms on the floor behind you, soles of feet together, knees pointing to opposite walls. Keeping the soles of your feet together, lift and lower legs. (These felt good!) Then do some push-ups before returning to "C-curve" position and lift alternating legs, reaching opposite arm to opposite foot. This is followed by side planks, then "clamshell" side planks, then regular plank, then a well-deserved stretch!!