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Susan Chung RapidFire 3 (Rapid Fire)
Susan Chung Rapid Fire 3


 
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Description Video Clip
 

Instructor's name: Susan Chung

Type of Workout: Aerobics & Toning (Low Impact Modifier, Total Body Toning)

Fitness Level: Intermediate-Advanced

Equipment Needed: Hand Weights

Total Running Time: 65 Minutes
Warm-up: 5.5 minutes
Workout: 53 minutes
Cardio: 28.5 minutes
Tabata: 5 minutes
Weights & Abdominals: 19 minutes
Cool-down: 7 minutes
Total Workout Time: 64.5 minutes

Release Date: 2012

Region: 0 (Worldwide)

Chapters:
Introduction
Play Workout
Pre-Mixes
Chapters
Warm-Up
Block One
Block Two
Block Three
Block Four
Tabata
Weights
Abdominals
Stretch
Bonus Heavy Bag

A new spin on steady state cardio! After a brisk warm up, you'll get right into the "Rock Steady" segment of the workout. Unlike traditional steady state workouts, this will be done at a higher intensity level. A Tabata segment follows with 4 different intense exercises, each of which includes kicking and is repeated 2 times. Then, you'll move into a total body weight segment and a killer abdominal segment to get your body rock hard. Finally a relaxing stretch will rejuvenate and refresh you.

Rapid Fire 3 is the third in a ground breaking series of workouts created by Sixth Degree Black Belt, AFAA-certified Group Fitness Instructor and Personal Trainer, Susan Chung. She is co-owner/operator of Bruce Chung's Total Fitness Studio in Harrison, NY and teaches a variety of fitness classes. Susan has continued her Tae Kwon Do training and has trained with several professional boxers. Susan has two children Josh, 20 and Katherine, 14. In her spare time, Susan enjoys competing in triathlons and half marathons as well as rowing and speed walking.

Rapid Fire 3 includes both a basic and advanced modifier, Bonus Heavy Bag segment and 13 pre-mixes for shorter workouts.
Equipment needed: dumbbells


Average Customer Review: Average Customer Review: 5 of 5 5 of 5 Total Reviews: 4 Write a review.

  1 of 1 people found the following review helpful:
 
5 of 5 Tabata section was great more like that please July 31, 2014
Reviewer: Anonymous Person  
Loved the addition of tabata to Kickboxing. Susan always makes her workouts effective and easy to follow to get the most out of it. I want more tabata from her she did a great job with it.

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  1 of 1 people found the following review helpful:
 
5 of 5 Another great one! July 9, 2014
Reviewer: Lorrie Walker from Philadelphia, PA United States  
I am becong a fan of Susan Chung! This workout was not overly intense, but I still got a very good workout. I used boxing gloves for the kickboxing sections. The moves were easy to follow and moved along at a perfect pace for me. I loved the tabata. It was short and I wanted more! The weight section used light weights and compound moves. The ab section was pretty much traditional ab work--no planks. I normally like to do longer cardio and weight workouts, so in the future, I will probably use the segments as add ons to other workouts.  However, I am glad to have an option to get cardio and weights done in just over an hour.

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  0 of 0 people found the following review helpful:
 
5 of 5 Another Winner July 9, 2014
Reviewer: Suzanne from Arlington, VA United States  
Susan's KB workouts are some of the best on the market. This one has a lot of variety and gives you a great workout. The combos are easy to master, so you will have a solid workout during your first time through. Love that she has someone tall modifying!!  Wear weighted gloves to really get your HR into overdrive and build your strength. The music in this one is good, as well.

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  2 of 2 people found the following review helpful:
 
5 of 5 Easy to follow July 5, 2014
Reviewer: Kerryn from Takaka, Golden Bay New Zealand  
Theres nothing complex here with the moves built up but not taken so long to build that its boring.  The slower pace means you can put more force and intensity into it. Dont get me wrong though, its not too slow, the heart-rate is certainly up there throughout and it moves fast enough to stay interesting.  I always do the "Kickbata" section as well, Susans version of Tabata.  It really is fun to watch Chris in the background because his form throughout the moves is awesome! He also does the higher intensity moves and Kitty takes on the lower modified moves.  Susan is a great instructor displaying great form  herself and reminds us on how it should be done with tips throughout.  She has an engaging personality and the music is fun.  Love this one.  Interesting to note that she does everything in a ten count unlike the usual eight count.

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