Debby Mack: Plus Size Workouts: Cardio Kick

Beginner: Just starting out, very overweight or haven't exercised in over six months.

Intermediate: Active in sports, dance or any regular exercise (2 to 3 times per week).

Advanced: Very active in sports or consistently work out four or more times per week.

Lower Impact: Both feet never leave the ground at the same time. This minimizes stress on your knees.

Higher Impact: Includes movements like jumps, hops and skips. Very high-impact is called plyometrics.

Mixed Impact: This alternates or combines the above styles.

Basic: The easiest to follow. It ranges from simple walking-style marches to sports and athletic movements.

Complex: More intricate combinations and patterns. They're ideal for people who like to dance.

Moderate: More interesting than Basic, less dancy than Complex.

Details:
Debby Mack teaches the workout with two backup exercisers in an indoor setting. The workout is filmed from a front camera with a few close up shots during toning section. Debby speaks very clearly and directly throughout the workout. She gives matter of fact encouragement such as, “that’s it”, “you’ve got this”, “the lower we go, the harder it is.”

The mini combinations are simple in nature and allow beginners to easily follow the program. The mini-combinations (4-8 count average) tend to start standing in place with movement gradually added. For example, four punches in place progress to four punches with a walk to the other side. There are no surprises in the movements however this is appropriate for a beginning level workout. There are no modifications in the workout other than two instances: one exerciser does not use weights in the toning section, and one exerciser adds a jog in place of a walk at one point.

The moves are very basic and include sidesteps with various punches, 3 steps and various kicks (done in warm up, cardio section, and cool down), v steps, front and side punches with weightshifts. All the basic punches are included: jab, cross, upper cut, and hook. The basic kicks include front kicks and back kicks only, there are no side kicks. The bonus toning portion of the workout includes biceps curls, wide military lifts, overhead triceps, squats, and front and side leg lifts in a standing position with the support of a chair.

Buyer’s Guide:
Plus+Size Workouts Cardio Kick achieves a cardio effect through basic low impact moves combined with basic kicks and punches; a bonus toning section focuses on arms and legs. There is not a lot of instruction for how to kick and punch (i.e. “do not extend your arm all the way”, so be certain to practice these moves safely ahead of time), however the basic foot work is well broken down. Debby does give a little more instruction during the toning section. Some of the moves in this workout are repetitive. For example, the three steps and a kick are done in the warm up, cardio, and cool down sections of the workout. The toning section targets arms and legs, however some level of core strengthening would better round out the workout, so you might want to have your favorite core segment cued up afterwards. This workout would be a little more motivating if Debby and her participants were more energetic, but it does have a nice progression of movement. Debby is clearly able to teach in an organized fashion and is able to break down moves for beginning exercisers.

Warm Up and Cardio: 33 minutes
Cool Down: 5 minutes
Bonus Toning Segment: 10 minutes.