I tried Gin Miller's 100 Rep workout today. Here's what I remember!
Time: 55 minutes
Format: DVD-R
Equipment: Angled step, three sets of weights (heavy, medium, light), slider, optional ankle weights, towel
No Chapter screen - Not chaptered and I couldn't fast forward through the DVD-R
No warmup or cooldown
Cute intro with Gin and her doggy
The set up for this workout was 100 reps of an exercise done in sets of 25 with variations. If it was a left/right movement there were (2) sets of 25 on each side. If the movement was unilateral, there were (4) sets of 25. Total rep count for the entire workout was 1000! So (10) exercises with 100 reps each. Lower body and upper body were alternated most of the time. I may have gotten the sequence of exercises out of order because I didn't write it down but it's what I remember, lol!
She also used her "Kush" step at an angle but it was very do-able on the floor without the step. I used my "angled" risers and my club step. (I had to dust off my risers, it's been that long since I've used them!)
Squats on the angled step:
(1) set no weights
(3) sets with heavier weights (the last couple of sets are metabolic raising dumbbells above the head)
Push Ups on the floor (or with your knees on the angled step):
(1) set wider arms
(1) set close arms (tricep pushup)
(1) set alternating slow and fast tempo
(1) set fast tempo
Lunges with slider (with medium or heavy weights). She uses the angled step as a "marker" in that she aims the dumbbells toward the step and then the risers. Sorry, hard to explain!:
(25) left leg
(25) right leg
(25) left leg
(25) right leg
Pullover, chest flye w/glute raise, cross over on an angled step. Hard to explain but the last two sets are like a lying down iron cross:
(25) four pullovers then she goes into a chest flye with a glute raise
(25) four pullovers then chest flye with a glute raise ending with one leg glute raise
(25) four pullovers, anchor left arm and then raise dumbbell and leg to meet
(25) four pullovers, anchor right arm and then raise dumbbell and leg to meet
Push dips off the angled step. Cathe calls them this where you are in a split squat with your back leg on the step, lunge, lean forward. Gin doesn't use any weights but uses a towel to stretch the upper body (down, and then behind your back).
(25) right
(25) left
(25) right
(25) left
Back rows (she varies the angle, you start out traditional then she has you do this cross body side fly move):
(25) right
(25) left
(25) right
(25) left
Glute lifts, standing with optional leg weights. She has you lean over and support yourself on something that's slightly above waist level. Alternate lifting your legs out to the side and back.
(100) Varying tempo and holding counts (i.e. lift leg two times, lift leg three times, lift leg four times for each rep). My glutes were on FIRE, lol!
Biceps:
(25) Hammer curls
(25) Traditional curls
(25) On your knees, "w" curls
(25) On your knees traditional curls
Triceps dips and kickbacks (kickbacks had a variation):
(25) dips
(25) dips
(25) kickbacks
(25) kickbacks
Shoulders (not positive about the sequence of this one, kind of fuzzy) and I didn't write anything down!:
(25) over head press
(25) over head press
(25) side lateral
(25) bent over lateral
Thoughts: This workout had a lot of bent over exercises, if you have issues with your lower back you may want to modify. It's a nicely paced workout and Gin is always so pleasant and upbeat! I would do this one again and order her next workout.