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Originally posted by cdngurl at Firm YaYas on 5/26/03:

Well to keep things unified I'll do it the same as Veroniquita (she did a great job of descriptions and organizing it btw!)

Total Time: 47:53
Equipment needed: one resistance band or dumbells (3 or 5 pounds), and a mat.
Intensity: Definately kicks it up a notch from Start It Up. Introduces a few new moves and adds more reps to some moves in SIU

The Workout:
I. Warm-Up 47:53
-inhale up and down
-reaching up and over
-reaching across the body
-hands on hips step touch
-side steps with arms pulled back (to work back)
-knee-ups with arm-ups
-kick front extending arms to the side
-half-squat with biceps press
-step touch with chest fly
-kick back with triceps
-repeat from the beginning (starting at reach up/over)
-jog in place
-march in place

II. Plie Phase 43:15
-plie with arms to the side then overhead
-plie with arms pulled back
-plie with lateral bicep
-plie with tricep work
-marching in place
-jog in place
-march in place

III. Standing Ab/Waist Phase 40:50
-alternating oblique crunches
-reaching up and over
-side crunches
-reaching up and over
-side crunches other side
-reaching up and over
-march in place

IV. Lunge Phase 39:11
-reverse lunge with arms coming out in front (rt leg)
-come down and pulse for 5 counts
-reverse lunge with arms coming out in front (lt leg)
-come down and pulse for 5 counts
-knee-ups with arm-ups
-alternating front lunge with biceps curl
-come down and pulse for 5 counts, repeat for other leg
-knee-ups with arm-ups
-march in place

V. Standing abs/waist Phase 35:47
-alternating oblique crunches
-reaching up and over
-side crunches
-reaching up and over
-side crunches other side
-reaching up and over
-march in place

VI. Squat Phase 33:48
-squats with arms straight ahead in front of you
-squats with alternating front kicks when you come up from squat, with arm-ups
-knee-up with arm-ups
-squat with lateral side lift (working abductors)
-right kick
-left kick
-jog in place
-march in place

VII. Hamstrings 30:03
-right hamstring curls with hands on hips
-march in place
-left hamstring curls with hands on hips
-march in place

VIII. Break for water and wipe down 28:22

IX. Resistance band 28:08
-row; pull back (squeezing back muscles)
-right arm one arm shoulder extension
-right arm biceps curl
-right arm tricep work
-left arm one arm shoulder extension
-left arm biceps curl
-left arm tricep work
-roll shoulders back

X. Mat work 19:08
-on mat on all 4's
-knee in and then push leg up and extend with the heel of the foot (right leg)
-leg straight; raise and lower
-bent leg lift
-sit back on heels to stretch
-stretch forward
-push-ups
-repeat from beginning (including stretch and push-ups) on left side
-stretch again

XI. Abdominal Work 12:33
-reverse crunches
-alternating oblique crunches
-crunch straight up
-stretch, pull knees into chest
-reverse crunches with legs straight up in the air
-legs straight up in the air crossing at the ankles, right hand behind head and reach towards the opposite foot with the left hand (obliques), then do other side
-keep legs in the air with ankles crossed and crunch straight up
-stretch, pull knees into chest
-bicycle
-stretch, pull knees into chest
-double cruch

XII. Stretch/Yoga 6:06
-laying on mat, full body stretch
-pull leg into chest to stretch
-spinal twist on right side
-repeat from top
-reach for toes with both legs straight out
-standing, mountain pose
-forward bend
-downward dog
-runners lunge
-exalted warrior
-proud warrior
-exalted warrior
-plank position
-up dog
-downward dog
-runners lunge and warriors on other side
-forward bend
-mountain pose