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Instructional
8 Minute
Studio Basic

QVC Sept 9, 2000
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by Amyn

The studio advanced tape from the original 4 pack is one of my favorite advanced workouts. It's a good cardio workout, not too intense, but not too slow. I'd say it's about equal to or a bit harder than AL4, but quite easier in intensity than AL1 or AL2. Billy basically does short sets of intensely fast double time repetitions on most moves with longer "walk out" times, but some moves he does quickly for a longer time. This tape also has some of the best floor work (and longest) of all tapes. In my opinion, the floor work here is best for the buns/thighs/legs area, but it does contain some good abwork. Just not as much abwork as other tapes (like the advanced live from the new 4 pack).

The other thing this tape focuses on a lot are the 'basic" and familiar moves. Good, simple roundhouse kicks, on each side, without being too fast to hurt your form, or combined with other moves to detract from the actual kick itself - are a highlight on this tape. The roundhouses go for many sets, and will make your legs and abs burn. There is also some good side kick work here too.

Streching on this tape is good, but fast. I find that the 'head rolls" Billy starts with are too fast for my pace, so I basically do one for every 2 he does. He starts with "head rolls" to each side, back and forth, and then moves on to shoulder rolls. Then the tape moves to some arm stretching: arms up, left to right, reaching to left and right, and then on to some leg stretches. The cardio really begins with alternating cross punches as a light warm up. After this, some uppercuts, - slowly, then very fast double time for about 2-3 sets. Billy then really starts the "beef" of the workout with some "corner to corner" punches at a quick pace, then some jabs on each side, and some double punch corner to corner work followed by more slow cross punches. There are a lot of good ab exercises in this tape - side knee raises on both sides, - 4-5 sets slow, then 2-3 double time sets. Then he moves on to some jogging in place and some double jabs - alternating sides. After the ab/armwork, Billy moves to roundhouse kicks. He does several sets (about 5-6) on each leg, pretty quick, but not at double time pace. I think that the amount and pace he does the roundhouse kicks at on this tape are great for perfecting your form, working your abs, and learning to kick higher. I think the roundhouse work on this tape is some of the best of all the tapes I have.

After the roundhouse work, he moves to some sidekick combos (knee raise, knee raise, sidekick, punch) on both sides, slowly, then double time. Also, he does the 3 punch combo (3 punches then a knee raise) which he does slowly for a set, the double time - but I notice he does more on the second side than on the first. In between all this there is some one handed speed bag work. Later there is also some two handed speed bag work on each side, double time. He also does a combo where you do three speed bag circles with your right hand, and then punch with your left, then alternating immediately to the other side at double time for about 3-4 sets. The "Grapevine" move is included also, not the grapevine

...sidekick combo though, just the 3 punch knee raise grapevine moves. He also does the knee raise + punch move, on each side, and at double time. Almost at the end of the cardio, Billy does swivel kicks on each side, slowly at first, then a "hopping double time" for about 2 sets. I find swivel kicks at double time pace, with a 'hop' in the middle to be one of the most intense and hardest moves to get down. It took me almost 7 months to be able to do a complete double time set! Before moving to the floor, he does some double time machine gun kicks (one legged work) on each side, and then some squat/front kick moves. Most of the sets of double time work on this tape are VERY intense and very fast, BUT they don't last as long as the sets in other tapes, like AL1 and AL2, and you get plenty of 'walk it out' time in between.

The floor work is long, about 20 minutes, and starts with thigh/leg work - simple leg lifts to the back on each side (a lot of sets), then leg lifts to the side a lot more sets!), then moving right into some front to back kicking on each side. He doesn't give you any breaks in between these sets, they are back to back, and you WILL burn. Then he gives you a few seconds to stretch out your buns and things, and then it's back to some more kicking on each side (knee extended, then a roundhouse type kick, back and forth). After these are some "circle" leg work (extend leg back, then lift up, then bend in, and drop down - repeat) he does these slowly at first, then faster, then double time. Next is the ab work. You start by doing crunches on one side, then move to some double time bicycle kicking, then over to the crunches on the other side. He has you do some upright crunches, and then moves you right into some stretching on each leg.

After the floor work, you get up and do the "card workout" which is where each person takes about 10 cards and lays them down on the ground in front. The idea is to squat down, pick up a card, come up, and do a front kick (for the more advanced people) and then squat down pick up another card, come up, do a front kick, until all the cards are picked up - I can't remember exactly, but you end up doing this more than 10 times. Then he does a bit more punching, and that's it. There really is no 'cool down' on this tape, because after doing 20 minutes of floor work, your heart rate is pretty much close to normal anyway. I would recommend though - fast forwarding the studio basic tape until you reach the cool down, and just adding the cool down from this tape to the advanced - if you feel you must have one.

For those people who came into Tae Bo recently and have purchased the new 4 pack, and perhaps have missed this pack - I'd highly recommend the studio advanced as an excellent stepping stone from the live basic tapes to the live advanced tapes. This was my first advanced experience, and it is still a challenge!

This tape is also interesting because Shellie looks NOTHING like she does now. She has very short dark hair, and her body is so different looking. Irene, and Jasmine are also in this tape along with Deon, Michael, Debi, and Kristen. The only bad point to this tape is that the music is the 'studio type' music, and not the great upbeat music that we have come to love on the live tapes. I'd recommend after you get to know this tape pretty well, turning down the volume and playing something of your choice in the background.ecial.

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