30 Minutes to Fitness: Plateau Buster

plateaubusterKelly Coffey-Meyer is another new-to-me trainer and not one I would normally try. But I got a lot of Amazon gift cards for Christmas and around the time I was deciding what to buy with those gift cards, Kelly Coffey-Meyer had a sale on her website (Coffeyfit.com). I went to check it out and was intrigued. Reviews were conflicting. Most people liked her workouts, but their intensity level did not appear to be what I was used to. But I liked the sound of most of her workouts. I watched the trailers at Collage Video and was intrigued. A lot of her workouts look like metabolic weight training–which is a favorite of mine. And they are all only 30 minutes! Now, that is not what I am looking for in my morning workouts, but 30 minutes is perfect for the doubles workouts I frequently do after work. But there’s more! She has premixes on her DVDs! Which means, I can do the 30 minute workouts, or do a premix to get in a longer workout, or mix the two workouts together for different 30 minute workouts. I love premixes! I got excited and decided these are definitely worth a try.

Though Plateau Buster is my first Kelly Coffey-Meyer workout, I think I might become a fan. These workouts were designed to grow with you. The two main workouts are not advanced. They are not beginner, either (though there is a modifier for more beginner variations). She is definitely solid intermediate and since these are metabolic strength workouts it is in your power to make these high intermediate by using heavier dumbbells. The question you might have is–why would I be interested in intermediate workouts? I admit to always searching out advanced workouts and I love being challenged. The first answer is that I really enjoyed these workouts. They are fun. And I really like Kelly. I also felt like I got a really good workout, even if it’s not advanced. I love the fact they are 30 minutes–that makes them perfect for doubles. And second, even though I love hard, challenging and advanced workouts, sometimes I need to not be constantly pushing myself so hard. And it just so happens that is what I have been doing this week. Beating myself up workout-wise. So it was really nice when I popped these in for my doubles workouts; I got a very good workout w/out killing myself.

But there is more! Remember I said, these were designed to grow with you? There is a lot to sample on one DVD (which is why this review is a work in progress and being written in stages). So on the second round, I went to the premixes and I found Kelly can make the workout much more advanced with bonus moves! They are not included in the two main workouts, but they are included in some of the premixes for more advanced options. So Day 1 I did Workout 1 and I liked it a lot, got a good workout, but wasn’t horribly challenged. Well, Day 2 I did the Workout 1 premix that included the bonus moves and I also increased the weight of my dumbbells and WOW! It really challenged me–in fact, it brought that short, 35 minute workout right up to the level I am accustomed to and normally looking for! A very challenging workout. I am hooked!

On the one hand, this discovery is a good thing. It is always good to have variety and do new and different workouts (muscle confusion and all that). But when I find a trainer I like I have the compulsion to glom every workout DVD they have ever created–and Kelly has a lot. I already own three. This could be a problem.

The only equipment needed for these workouts is a set of light dumbbells and a set of heavier dumbbells. It is metabolic so you can’t go crazy heavy, but unlike Cathe, she doesn’t move so fast that you can’t challenge yourself. The first time I did the workouts I was expecting something like Afterburn and Cardio Supersets, but Kelly does move slower so you can go heavier. You also have time to change your weights between exercises. So I had more than two sets of dumbbells at the ready!  BTW–Plateau Buster is very similar to Afterburn and Cardio Supersets, just not as advanced (tho the harder premixes come close). And not all low impact. However, there is a modifier who does low impact moves. There is only one warm up that is used for both workouts and all of the premixes. The cool down/stretch is different for each workout. There is also a bonus stretch in case you want something longer than the 2 minute stretches at the end of each workout. It is located on the main menu and it is 9 minutes long. I did it after one of the workouts and it was very nice and relaxing–she does forward bend with hip shifts, several different kinds of spine stretches, runners stretches, pigeon, cobra and more.

***Just a little note–of you watch workout 2 clear through to the end, past the cool down, Kelly and crew quietly put away equipment… then Kelly comes back and starts dancing! It’s kind of funny. Then the rest of the crew come and join her. It only lasts a few minutes, but it’s a cute bit of entertainment for watching all the way past the end.

The structure of the main workouts is compound strength moves alternated with cardio bursts. The weights listed below are the weights I used the last time I did this workout.

Workout #1: 28 minutes; 6 minute warm up, 20 minute training time and 2 minute cool down. You will not use dumbbells for the cardio blasts.

After the warm up you grab heavy weights.

Side squat with shoulder press, alternate sides (15# DBs)

Shallow front lunge with reverse fly (15# DBs)

Cardio blast: Air jacks the end in deep squat position followed by jumping jacks

Grab heavy weights again

Side lunge with one arm lat raise, alternate sides (15# DBs)

Plie squats with bicep curls (15# DBs)

Cardio Blast: touch toe then jump on one foot, raising knee, followed by fast knee repeaters (she really burns out your stationary leg!)

Grab light weights

Front lunge with punch and side squat (7# DBs)

Stir the pot (core move) (7# DBs)

Repeat everything from side squats with shoulder press to stir the pot, then stretch.

Harder Mix One (Workout One with Bonus Moves): 35 minutes, 6 minute warm up, 28 minute training period and 2 minute cool down. This premix intermingles 4 of the advanced bonus moves in with Workout 1.

After the warm up you grab heavy weights.

Side squat with shoulder press, alternate sides

Shallow front lunge with reverse fly

Bonus move: forward roll attempts–from standing, squat low and fall forward till your hands hit the ground (knees never touch) then push back up, rolling to standing (another name for this move–from Insanity–is Squat Push Ups).

Cardio blast: Air jacks the end in deep squat position followed by jumping jacks

Grab heavy weights again

Side lunge with one arm lat raise, alternate sides

Bonus move: weighted squat thrusts (15# DBs)

Plie squats with bicep curls

Cardio Blast: touch toe then jump on one foot, raising knee followed by fast knee repeaters (she really burns out your stationary leg!)

Bonus move: side lunges–you alternate sides, touching the ground in the side lunge position, but at the top of the move you never stand–you stand in a low squat, and you alternate fast. Gets the heart rate up and burns out the lower body!

Grab light weights

Front lunge with punch and side squat

Stir the pot (core move)

Bonus move: lying chest flys w/ straight leg raises. (20# DBs)

Repeat everything from side squats with shoulder press to lying chest flys w/ straight leg raises, then stretch.

Workout 2: 25 minutes; 6 minute warm up, 17 minute training time and 2 minute cool down/stretch. You will not use dumbbells for the cardio blasts.

After the warm up grab heavy weights.

Squat with alternating front raise. (15# DBs)

One arm row. (20# DBs)

Cardio Blast: A sort of pendulum switch knee followed by pendulums.

Grab heavy weights.

Hip drop with upright row (seemed more like a squat, but bring the weights down over your thighs similar to a deadlfit) (15# DBs)

Alternating reverse lunges with bicep curls (15# DBs)

Cardio Blast: jump lunges (for these you will bring your hands all the way the ground between lunges–tough!) followed by fast switches/skaters.

Grab your light weights.

Alternating side squat with 3 front punches. (7# DBs)

Put one dumbbell down.

Shake the paint (moving the dumbbell rapidly side-to-side–core move). (7# DBs)

Repeat everything from squat with alternating front raise to shake the paint, then stretch.

Harder Mix Two(Workout Two with Bonus Moves): 32 minutes; 6 minute warm up, 24 minute training time and 2 minute stretch.

After the warm up grab heavy weights.

Squat with alternating front raise.

One arm row.

Bonus move: pommel horse–grab dumbbells and place them on the ground; while holding them, you will jump your legs side-to-side with your hands always on holding the dumbbells.

Cardio Blast: A sort of pendulum switch knee followed by pendulums.

Grab heavy weights.

Hip drop with upright row (seemed more like a squat, but bring the weights down over your thighs similar to a deadlfit)

Bonus move: weighted pop squat–with one dumbbell jump out into squat and back up; at the bottom of the move bring the dumbbell down to the floor (15# DBs)

Alternating reverse lunges with bicep curls

Cardio Blast: “split switches”–really just jump lunges (for these you will bring your hands all the way the ground between lunges–tough!) followed by a fast switches/skater run.

Bonus move: fast straddles with your arms held straight out to the side–just jump your feet in and out like jacking, but very fast.

Grab your light weights.

Alternating side squat with 3 front punches.

Put one dumbbell down.

Shake the paint (moving the dumbbell rapidly side-to-side–core move).

Bonus move: modified pull overs with a crunch–lay on back with knees bent and heavy dumbbells; do pullovers while crunching (one 25# DBs)

Repeat everything from squat with alternating front raise to modified pullovers with a crunch, then stretch.

Premixes:

Split Rounds (Round 1 then Round 2) 26:19
Challenge (Both Workouts Alternating Each Exercise) 42:24
Dumbbell’s Only Mix (Workout 1 and 2 All DB’s Then Repeat) 31:42
Cardio Mix (All Cardio Sections, Workouts 1 and 2, Two Times Each) 32:18
Combined Mix (Both Workouts) 45:16
Harder Mix One (Workout One with Bonus Moves) 35:08
Harder Mix Two (Workout Two with Bonus Moves) 32:11
Bonus Buster (All Bonus Moves) 21:14

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9 responses to “30 Minutes to Fitness: Plateau Buster

  1. Pingback: Beginner Rotation | 2 Lazy 4 the Gym·

  2. Tsk, I missed reading about what weights/poundage you used for this workout! I love when you tell us that. 🙂

      • No problem! I updated it. I haven’t done this workout in a while (and I really need to do it again!) but the weights now listed are what I used the last time I did the workout.

      • You’re fabulous! Thank you! 🙂 I just did this one yesterday, which is why I was so curious. This is one unassuming (awesome!) workout, and you should absolutely do it again soon. 🙂 (Before reading your breakdown, I didn’t even know there WERE bonus moves! I’m totally doing those premixes; I wish there was a premix that included both workouts WITH the bonus moves!)

        PS Were you able to go to KCM’s convention at the end of last month?

      • You’re welcome! yes, I remember being pretty excited when I saw the bonus moves. No, I did not go to KCMs convention but I did see her posting about it on Facebook. I’d love to go to a convention/road trip for one of my favorite trainers, but it just has never been in the cards yet. I think Cathe has like 2 a year. Maybe one day I will get to one of those.

  3. I recently bought this DVD too and really liked it. Just like you, I was afraid I wouldn’t be challenged, but I changed my mind after doing the workouts a few times. I have met Kelly in person and she is as awesome as she is on her DVDs. If you like her boxing workouts, try TLC (Train Like a Contender). Fantastic boxing segment and overall one of her best.

    • Thanks for the recommend! I ordered it! I have bought so many of hers and other trainers workouts recently, I don’t know how quickly I will get to it, but I have TLC now too!

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