30 MInutes to Fitness: Muscle Definition

MDMuscle Definition is another pure strength workout collection from Kelly Coffey-Meyer in her 30 Minutes to Fitness series. It contains two workouts and a bonus abdominal workout. Overall, I have to say that these are excellent and impressive strength workouts–very challenging and well done. If you use heavy enough weights I would even put this at advanced level. But there is one mark against it and that is that it doesn’t hit the lower body nearly as hard as it hits every other muscle group. And it hits the upper body hard but the lower body, not so much. There was one extremely challenging lower body move that I felt, but one super effective move isn’t enough. Also, the first time I did this workout I did the premix that combined workouts 1 & 2 plus the bonus abs–this was 85 minutes long. In fact, the two main workouts on this DVD are both longer than most of her 30 Minutes to Fitness workouts… they aren’t 30 minutes! But they are worth the extra time. It’s hard to give a thorough total body workout in only an hour total and, well, this workout failed even with 85 minutes. It gave a thorough upper body and ab workout, but fell short on the lower body. But hey, if you want more (well, everyone needs more), go to Split Sessions; Kelly hits your lower body excellent in that collection.

I have to comment on the premixes that mix the two workouts together. Rather than doing one workout right after the other (as she often does in premixes that combine the two on her other DVDs) she instead combines them by body part. So she takes the all back exercises from both workouts and you do all of the back exercises before moving on to another body part–completly burning out that muscle group. She does still intersperse lower body exercises throughout to give your upper body a brief recovery.

Now, right on the DVD case (and on the DVD itself) she gives guidelines for the dumbbells you should be using: Beginner 5 and 7 pound dumbbells, Intermediate 7 and 10 pound dumbbells and Advanced 8 and 12 pound dumbbells. I am an advanced exerciser and I went even heavier than that. I used 8, 10, 12, 15, 17.5 and 20 pound dumbbells. And man, this workout did an excellent job. For my back I often use 25+ dumbbells, but for this workout 20 pounds really challenged me. She puts a unique twist on most traditional exercises that makes it hard to go super heavy but the exercises still work the muscle extremely well. The only other equipment you need is a step at 8 inches and a mat for abs. Below, I listed the weights I used for each exercise.

Before I break down the workouts, there is more than one way to approach these workouts: just do the two main workouts individually, do any of the premixes (as total body or split session workouts), or pick and choose by muscle group. There is a separate menu with premixes that combine body parts–so if you just want to work you chest, or just back, you can do that as well! Very versatile DVD.

All Chest Mix – 7 minutes
All Back Mix – 14 minutes
All Shoulder Mix – 10 minutes
All Leg Mix – 11 minutes
All Bicep Mix – 11 minutes
All Tricep Mix – 15 minutes

Workout #1 is 41 minutes; 4:30 minute warm up, 34:30 training time and 2 minute stretch.

Shoulders: 1. raise dumbbells front, side then down (8# DBs). 2. side lateral raises (8# DBs).

Lower Body: 3. knee raise into front lunge and knee raise as you return to starting position (15# DBs).

Repeat 1 & 2.

Biceps: 4. power squats with hammer curls (15# DBs). 5. concentration curls (15# DBs).

Repeat 4 & 5.

Back: 6. one arm kettlebell swings, but lower with control (so swing up straight overhead, but lower with control) (15# DBs). 7. pulsing back rows (20# DBs).

Lower Body: 8. put one foot behind you on step so you are in lunge; do one leg deadlift and two one leg squats (this is the one very challenging and effective lower body exercise on this DVD) (15# DBs). 9. deadlifts (20# DBs). Repeat 8 on other leg.

Triceps: 10. tricep dips off step while touching hand to opposite toe. 11. overhead tricep extensions (15# DBs).

Core/Lower body: 12. bring legs in and out while leaning back on step; then add opening legs when pushing legs back out (working inner thighs).

Repeat 10 & 11.

Chest: 13. Y flys (with hips raised) (17.5# DBs). 14. alternating chest press (17.5# DBs).

Lower Body: 15. place dumbbells on hips while in bridge and raise hips up and down (15# DBs).

Repeat 13 & 14.

Stretch.

Workout #2 is 39 minutes long; 4:30 warm up, 30:30 training time and 4 minute stretch.

Shoulders: 1. scarecrow lift (8# DBs). 2. upright row (8# DBs). 3. reverse lunge with overhead press (8# DBs).

Lower Body: 4. deadlift into squat (20# DBs).

Repeat 1, 2 & 3.

Biceps: 5. half curls and long curls (12# DBs). 6. hammer curls close to front of body (15# DBs).

Lower Body: 7. bent leg lift with dumbbell resting on quad (12# DBs).

Repeat 5 & 6.

Back: 8. horizontal row with elbow rotation at the top (20# DBs). 9. plie squats with rows (20# DBs).

Repeat 8 & 9.

Triceps: 10. cross body extensions (12# DBs). 11. skull crushers (12# DBs). 12. straight arm back pulsing extensions (12# DBs).

Repeat 10 & 11.

Lower Body: 13. inner thigh lifts.

Chest: 14. chest flys (two variations) (17.5# DBs). 15. rotate dumbbells thumb to pinkies (still lying on step) (17.5# DBs).

Lower Body: 16. still laying back on step, raise hips; one leg raises and pulses at top.

Repeat 14 & 15.

Stretch.

Abdominals: 11 minutes. This is a very challenging high rep ab workout. 1. 50 reverse crunches–pushing feet up to ceiling. 2. 50 reverse crunches with knees bent. 3. 25 full sit ups. 4. 25 traditional crunches. 5. 50 scissor legs. 6. 25 Russian twist + 25 more double time. 7. get in plank and bring knee in and twist under you 8 times, then just bring knees in 8 more times. Hold in plank. Stretch for about 30 seconds.

Premixes:

Shoulders, Biceps, Triceps (58 minutes): warm-up, two sets per body part, abs & stretch
Chest and Back (38 minutes): warm-up, two sets per body part, abs & stretch
Full Body Compendium (76 minutes): warm-up, both workouts combined & stretch
“N.Y.C. Two” Mix (85 minutes): warm-up, both workouts combined, abs & stretch

I want to also break down the last two premixes that combine the two workouts since they are the ones I will be coming back to the most.

“N.Y.C. Two” Mix is 85 minutes; 4:30 warm-up, training time 67:30, abs 11 and stretch 2.

Chest: 1. Y flys (with hips raised). 2. alternating chest press. 3. chest flys (two variations). 4. rotate dumbbells thumb to pinkies (still lying on step).

Lower Body: 5. still laying back on step, raise hips; one leg raises and pulses at top.

Repeat 1-4.

Lower Body: 6. place dumbbells on hips while in bridge and raise hips up and down.

Back: 7. one arm kettlebell swings, but lower with control (so swing up straight overhead, but lower with control). 8 . pulsing back rows. 9. horizontal row with elbow rotation at the top. 10. plie squats with rows.

Lower Body: 11. put one foot behind you on step so you are in lunge; do one leg deadlift and two one leg squats (this is the one very challenging and effective lower body exercise on this DVD). 12. deadlifts. Repeat 11 on other leg.

Repeat 7-10.

Lower Body: 13. knee raise into front lunge and knee raise as you return to starting position.

Shoulders: 14. raise dumbbells front, side then down. 15. side lateral raises. 16. scarecrow lift. 17. upright row. 18. reverse lunge with overhead press.

Lower Body: 19. deadlift into squat.

Repeat 14-18.

Biceps: 20. power squats with hammer curls. 21. concentration curls. 22. half curls and long curls. 23. hammer curls close to front of body.

Lower Body: 24. bent leg lift with dumbbell resting on quad.

Repeat 20-23.

Triceps: 25. tricep dips off step while touching hand to opposite toe. 26. overhead tricep extensions. 27. cross body extensions. 28. skull crushers. 29. straight arm back pulsing extensions.

Core/Lower body: 30. bring legs in and out while leaning back on step; then add opening legs when pushing legs back out (working inner thighs).

Repeat 25-29.

Lower Body: 31. inner thigh lifts.

Abdominals.

Full Body Compendium 76 minutes; 4:30 minute warm up, 67:30 minute training time and 4 minute stretch.

Chest: 1. Y flys (with hips raised). 2. alternating chest press. 3. chest flys (two variations). 4. rotate dumbbells thumb to pinkies (still lying on step).

Repeat 1-4.

Lower Body: 5. knee raise into front lunge and knee raise as you return to starting position. 6. put one foot behind you on step so you are in lunge; do one leg deadlift and two one leg squats (this is the one very challenging and effective lower body exercise on this DVD). 7. deadlifts. Repeat 6 on other leg.

Back: 8. one arm kettlebell swings, but lower with control (so swing up straight overhead, but lower with control). 9 . pulsing back rows. 10. horizontal row with elbow rotation at the top. 11. plie squats with rows.

Repeat 8-11.

Lower Body: 12. deadlift into squat. 13. bent leg lift with dumbbell resting on quad.

Shoulders: 14. raise dumbbells front, side then down. 15. side lateral raises. 16. scarecrow lift. 17. upright row. 18. reverse lunge with overhead press.

Repeat 14-18.

Core/Lower body: 19. bring legs in and out while leaning back on step; then add opening legs when pushing legs back out (working inner thighs).

Lower Body: 20. still laying back on step, raise hips; one leg raises and pulses at top.

Biceps: 21. power squats with hammer curls. 22. concentration curls. 23. half curls and long curls. 24. hammer curls close to front of body.

Repeat 21-24.

Lower Body: 25. inner thigh lifts. 26. place dumbbells on hips while in bridge and raise hips up and down.

Triceps: 27. tricep dips off step while touching hand to opposite toe. 28. overhead tricep extensions. 29. cross body extensions. 30. skull crushers. 31. straight arm back pulsing extensions.

Repeat 27-31.

Stretch.

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6 responses to “30 MInutes to Fitness: Muscle Definition

  1. Would it be possible for you to pull your workout card for this one and update this review with the weights you used for each exercise? I hope I’m not a pain for asking. It’s just that I use your poundage as my (fitness) gauge — if I can get close to your poundage, I know I’m doing pretty well. πŸ˜€

    • It’s been a while since I’ve done this workout–but I just updated the review and added the weights I used the last time I did the workout. Another workout I need to given another run!

      • Thank you so much; I REALLY appreciate you going through the bother. πŸ™‚ I just did this workout the other day, and KCM FRIED my arms in the most glorious way. πŸ˜€ And that ab bonus?! LOVE! It MURDERED my abs; I’m still feeling it a bit 2 days later. πŸ™‚

        PS Would it be obnoxious to ask you to pull your workout cards for a few other KCM workouts to get the weights you used for those, as well? I know you’ve already done it twice for me already (which I absolutely appreciate πŸ™‚ ), and I do NOT want to overstep. I just find knowing what weights you used to be so helpful. πŸ™‚

      • No problem! Just let me know which ones you would like me to update. You can post on each workout’s review page, or just list them here. Or you can even email them to me: fitness@2lazy4gym.com. I may not get to them tonight, but I will this weekend. I actually wish I had posted my weights on some of my other reviews sooner. I know when I was binging on new-to-me Kelly Coffey-Meyer workouts, I was creating my workout cards right after I reviewed the workout. But I rarely do it so quickly anymore and there are some others–like Patrick Goudeau and Jari Love–that I did not create the workout cards right away, and I didn’t record my weights for each specific exercise on the review either. So that kind of irritates me. I do have it written on some notebook paper somewhere, but now I have to locate it before I do the workouts again. That’s why it’s so much easier to just stick in the review post. Then I know exactly where it is when I need it!

      • You’re too funny! I really appreciate you taking the time to go back through your cards and come back here to update the reviews for me. πŸ™‚ I realize it’s something that you can benefit from, as well, obviously, but I’m still appreciative. πŸ™‚ I was going to post under each workout’s page, individually, but emailing sounds good. πŸ™‚ Thanks!

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