| Instructor's name: Susan Chung Type of Workout: Aerobics & Toning Fitness Level: Intermediate-Advanced
Equipment Needed: Hand Weights, Medicine ball & weighted gloves (optional)
Total Running Time: 77 Minutes
Warm-up: 6.5 minutes (cardio &
stretch)
Workout: 61,5 minutes
38.5 minutes
(cardio)
15 minutes (cardio with
weights)
8 minutes
(toning-abs)
Cool-down: 5.5 minutes
(stretch)
Total Workout Time: 73.5
minutes Release Date: 2011
Region: 0 (Worldwide)
Chapters:
Introduction
Start Workout
Premixes
Rapidfire Results Remixed (73 minutes)
Cardio Explosion (59 minutes)
Flashfire Mix One (49 minutes)
Flashfire Mix Two (44 minutes)
Metabolic Burn (35 minutes)
Blazing Mix One (53 minutes)
Blazing Mix Two (55 minutes)
Cardio Burn (64 minutes)
All Fired Up (45 minutes)
Chapters
Warm Up
Combo 1
Drill 1
Combo 2
Drill 2
Combo 3
Drill 3
Combo 4
Drill 4
Metabolic Weights
Core/Abs
Stretch
Credits
RapidFire:
Results the second in the Power Optimizing Workouts series, is a
challenging workout for the serious at home exerciser.
Whether
you are intermediate or advanced, the kickboxing combinations, drills,
metabolic weight segment and ab routine will keep you engaged and coming
back for more time and time again. Led by 5th
degree black belt Tae Kwon Do Master, AFAA certified personal trainer
and group fitness instructor, Susan Chung, this workout is designed to
improve your cardio endurance, build lean muscle, strengthen your core
and teach you great kickboxing technique. You'll
be having so much fun with the unique kickboxing combinations and
kicking drills that you won't realize how many calories you're burning
or how much you're sweating!
The workout starts with an energizing warm up followed by 6 "Rounds". Rounds
1-4 are the main cardio rounds and each includes an intense kickboxing
combination followed by a challenging cardio kicking drill that's sure
to keep your heart rate up.
Round 5 is a metabolic weight segment which will give your metabolism a serious boost! Compound exercises incorporate both large and small muscle groups combined with kicks to add even more intensity.
Round 6 is an awesome ab segment featuring both standing core and floor work. Finally, you'll enjoy a revitalizing, relaxing stretch.
"RapidFire :Results" will ignite your workout and get you into great shape fast. The
workout includes a basic modifier for those who want a no impact
workout and an advanced modifier for the experienced kickboxer.
| 
love love LOVE this workout 
