Core Fusion Bootcamp was released last week. Another great Core Fusion DVD! I love how they are constantly filming more of these. More DVDs, more options for working out — and every single DVD is effective, I promise. I even got to go behind the scenes at the Core Fusion Cardio DVD rehearsal in October. I’ll share the details on that another time! Now is the time in Sprockets when we talk about Core Fusion Bootcamp.
The simplest way to describe Bootcamp: a mix of  Core Fusion Sport and Core Fusion Yoga and regular Core Fusion.
Like the others in the Core Fusion collection, this DVD consists of five 10 minute segments. Ideally, you would do them all together for a complete workout, but you also have the option of choosing which segments you’d like to do which is perfect if you are short on time.
The segments are:
- Cardio Flex
- Cardio Sun Salutations
- Jump Backs Part 1
- Jump Backs Part 2
- Abdominal Curl
With two bonus sections:
- Bonus: Stretch with ball
- Bonus: Thigh Core with ball
(1) Cardio Flex stretches, warms up and prepares your body for the hard work to come. I would recommend always doing this section before any other to get your body ready.
(2) Cardio Sun Salutations (you need a hand weight)Â is very much like the Core Fusion Yoga Energy Flow DVD. This section will get your heart rate up with a flow of down dogs, up dogs, chaturanga, swan dives, lunges and pushups. It feels really great to stretch and get your body twisting and moving like this. I love yoga and I know some people yoga isn’t a sweaty workout — but this type of yoga is. I especially liked the spin on the chair pose — holding weights while pulsing. Killer move! I’ve never done this before and it was hard but gooooood.
(3) Jump Backs Part 1 (you need a playground ball, hand weights and a mat)
Sidenote: Do playground balls remind anyone else of Sideways Stories from Wayside School?
This section will get you working hard! This is just like the Core Fusion Sport class — which I actually did not take during my Core Fusion Challenge, but I finally took it this past weekend and loved it! Â I don’t know why I was so wary of Sport. I plan to take it once a week now and sporty my body up.
A jumpback is a series of six fast steps: raise the ball over your head, lower it to your chest & squat, touch the ball to the floor, jump back into plank (hands on the ball), jump into squat, stand and raise ball over your head. Imagine doing this fast, multiple times in a row, interspersed throughout other exercises! You use the ball to add challenge in planks, pushups, chair pose, lunges and more. Jumpbacks are incorporated throughout to get the heart rate up.
If you don’t want to use a playground ball, you can use a hand weight, nothing at all, or (what we use in Sport) — a weighted medicine ball!
(4) Jump Backs Part 2
This section is similar to Part 1 with all the jumpbacks, but the exercises in between vary. This part includes twisting lunges, wide second position, balance work and lots of full body squats designed to also work the arms and the core. Â There are still lots of planks and pushups here!
(5) Abdominal Curl (with weight) because what would a Core Fusion DVD be without their signature abdominal curl?
All I have to say about this section is: BURN. You *will* get defined abs from the Core Fusion Curl. There is nothing else like it. The hardest part about this section is the variations for taking your arms off and moving them up and down. If this is too intense, you can always keep your hands on your thighs. You are still working, and eventually you will build up the core strength to lift your arms off. Uh, the planks and pushups will help too. The oblique work is especially challenging and Fred gives instructions on making it even more challenging if you want. I love all the options, and I love how quickly you start to see improvements.
But then Fred goes all crazy and picks up the hand weights to do the curl. No joke, this is intense! I recommend trying it with the weights and seeing how much you can do. No shame in putting them down — I had to! But I also surprised myself by holding onto them for longer than I would have expected. The weights add a whole new challenge to this already difficult exercise.
How Fred can talk the entire time while doing the curl with the weights and all the variations is beyond me. I suspect he is not actually human.
Bonus Sections
As a bonus there are two sections for deep stretching. I strongly recommend doing these because they will help you balance out the tightening work you did during the DVD. The stretch with the ball will stretch out your abs and will feel like such a relief after holding the curl for almost 10 minutes.
All in all, this is an amazing DVD. It incorporates cardio, strength, yoga, stretching and is truly a full body workout. It will get your heart rate up and keep you too busy to think about anything but the exercises. This would be a perfect addition to your workout routine in the new year because it will align with almost everyone’s goals. Since I really want you to try this workout, I am going to give away one copy of the Core Fusion Bootcamp DVD!
You can get up to two entries. I will choose the winner randomly and announce his or her name on Tuesday, December 21 (and there will be another amazing giveaway that day! Hint: Healing Cooler).
To enter:
1. Leave a comment telling me your #1 workout goal for the new year. It can be strengthening, flexibility, running a race — anything at all! Â I’d really love to hear your goals for inspiration. (My goal for 2010 was the Core Fusion Challenge for one month, and a year I still haven’t stopped! I would say that was a success. My goal for this year is to run the NYC Marathon!
2. Tweet: I want to win the #CoreFusion Bootcamp DVD from @dysterious. Enter here: http://dorishinyblog.com/?p=5061
Amber
December 14, 2010 at 8:34 am (14 years ago)First of all – I love the reference to Sidways Stories from Wayside school. I totally forgot about that book!
So, since I really want to win this DVD I guess I will throw it out there – my #1 workout goal for next year is to do the 13.1 Chicago Half Marathon in June. There. I said it. Eek!
diana@mymarblerye
December 14, 2010 at 8:40 am (14 years ago)My goal is to run a 10k or a half!!! I hope I can do it!!!
diana@mymarblerye
December 14, 2010 at 8:40 am (14 years ago)tweeted! (or is it twatted?)
Rebecca
December 14, 2010 at 8:53 am (14 years ago)my #1 goal for 2011 is the NYC Marathon (same as you!)…I also want to complete the whole Turbo Fire program from Jan-March, I think that will be a good way to start the new year 🙂
Rebecca
December 14, 2010 at 8:53 am (14 years ago)i also tweeted!
Megan
December 14, 2010 at 9:14 am (14 years ago)I am dying to run my first race ever!
MelissaNibbles
December 14, 2010 at 9:18 am (14 years ago)Love the book reference!
The dvd sounds great. I can’t wait to try it for myself. I’ve done CF Sport off yogavibes and IT IS TOUGH. I know this dvd will be a challenge. Do you have to use a playground ball?
Ashlei
December 14, 2010 at 9:23 am (14 years ago)My goal is to gain strength and to continue to find ways to workout that I enjoy. Maybe try kickboxing or a bootcamp class.
Ashlei
December 14, 2010 at 9:23 am (14 years ago)Tweeted http://twitter.com/#!/the_vegster/status/14671826777022464
shelby @ eatdrinkrun
December 14, 2010 at 9:32 am (14 years ago)My #1 goal is run a half-marathon PR – or at least an “adult PR” 🙂
Penelope
December 14, 2010 at 9:50 am (14 years ago)My #1 goal is to run a 5k in under 20 minutes!
Jessica
December 14, 2010 at 9:58 am (14 years ago)my #1 goal is to run a 10k…but i also really want to try a spin class.
Ali @ Ali on the Run
December 14, 2010 at 10:03 am (14 years ago)My goal for 2011 is to run a marathon! I’ve done three halves, but I think 2011 is my year to go for the full thing. I entered the lottery for the NYC Marathon — fingers crossed!
Courtney
December 14, 2010 at 10:06 am (14 years ago)My new year’s goal is to get cardio in at least 3 times a week!
Courtney
December 14, 2010 at 10:07 am (14 years ago)And I tweeted too 🙂
chandra
December 14, 2010 at 10:13 am (14 years ago)My goals are to get back into running (I’m planning to do the Chicago Marathon) and keep it balances with strength training. When I trained for my last marathon I let strength training slip a little & it showed in my speed, strength, and body.
Karla
December 14, 2010 at 10:17 am (14 years ago)My number 1 workout goal for 2011 is to tone up for my wedding!
Ashley
December 14, 2010 at 10:34 am (14 years ago)My goal for 2011 is to continue focusing on cross training while I return to running. When I trained for the 2010 NYC Marathon I forgot how important strength and cross training were and therefore lost a lot!
Ashley
December 14, 2010 at 10:35 am (14 years ago)I also tweeted!
Victoria
December 14, 2010 at 10:47 am (14 years ago)My #1 goal (fitness or otherwise) for next year is to run a half-marathon. I also want to get into a better routine of doing Core Fusion more during the week. It is hard to motivate myself to go after work when it is so dark and cold!
natalie (the sweets life)
December 14, 2010 at 10:51 am (14 years ago)my fitness goal is two-fold…one, to recover from my running injuries and get out there regularly again, but two, to not stress about this so much and instead continue to work on building up my strength!
Margaret
December 14, 2010 at 10:54 am (14 years ago)My number one goal is to train for and run the New York marathon without an injury! This year’s plan for the Chicago marathon had to be postponed due to a tibial stress reaction, so I hope that 2011 will be injury-free! I think this Core Fusion DVD could definitely help keep me on track 😉
katie
December 14, 2010 at 10:55 am (14 years ago)i think my number one fitness goal for 2011 is to get my “speed” back in running after losing it fighting some injuries during marathon training. i’d love to finally have a sub 8 minute pace for a nyrr race [and the fifth avenue mile won’t count] and really need to get back into doing speed work and cross training this winter.
Michelle
December 14, 2010 at 10:59 am (14 years ago)My number one goal is to lose the last 7 pounds of fat and reach my ideal fat % and my goal weight.
Melnyc
December 14, 2010 at 11:10 am (14 years ago)my #1 goal is to finish the nyc marathon with my dori! great post, i reallly want this dvd now!
Cheryl @ An Inquiring Mind
December 14, 2010 at 11:14 am (14 years ago)My workout goal for 2011 will be to really increase my flexibility since I’m a figure skater, and then run a 5k in the 2nd half of the year, since my first few months of 2011 will be recovering from ankle surgery.
Rebeca
December 14, 2010 at 12:36 pm (14 years ago)My goal is consistency- I start classes/dvd series and stick with them for a week then fall off for three. I think I’d see actual results if I could just see something thru!
Cory
December 14, 2010 at 2:14 pm (14 years ago)My work out goal for 2011 is to incorporate more yoga into my weekly workout routine! At least once a week for the year!
Jess
December 14, 2010 at 3:44 pm (14 years ago)I am so jealous you got to go behind the scenes to see this filmed!!! My fitness goals for 2011 are varied – I want strong abs, I want to learn to swim, I want to run another half marathon and I want to do a sprint tri (y’know, once I learn to swim!). How’s that for goals??
Bianca @ Confessions of a Chocoholic
December 14, 2010 at 5:10 pm (14 years ago)My goal is to lose some stubborn 10 lbs!
I am getting pretty addicted to Core Fusion too. I did cardio again on Sunday and can’t wait for my next class.
Ariel
December 14, 2010 at 6:11 pm (14 years ago)My #1 fitness goal for 2011 is to re-introduce yoga into my routine so that I can stay sane when grad school gets tough.
Rachel Wilkerson
December 14, 2010 at 6:12 pm (14 years ago)My goal for the next year is definitely strength and flexibility and is definitely going to include a LOT more Core Fusion!
ashley kiel
December 14, 2010 at 6:16 pm (14 years ago)my goal is to get back into shape using the core fusion dvds! I own every single one of them except this one! I just started using them on my lunch hour at work and I love them! Now my goal is to keep using them and to not stop for any reason!!! I feel so much better after a complete workout! I love it! I can’t wait to try this one!
melissa
December 14, 2010 at 6:31 pm (14 years ago)my goal is to get back in shape and add strength to my cardio regimen
JaNelle
December 14, 2010 at 6:35 pm (14 years ago)One of my goals next year is to finish the 10K with my husband. I wasn’t able to race this year due to a knee injury. So I’m training now to be able to cross the finish line with him.
Ellen
December 14, 2010 at 7:01 pm (14 years ago)My goal is to run a sub-2hour 1/2 marathon!
Ashley H
December 14, 2010 at 7:56 pm (14 years ago)My workout goal is to workout at least 3 times a week.
Erica Sara
December 14, 2010 at 8:08 pm (14 years ago)I tweeted!
Erica Sara
December 14, 2010 at 8:09 pm (14 years ago)My goal… Buns of Steel 🙂
shelby @ eatdrinkrun
December 14, 2010 at 8:31 pm (14 years ago)And I tweeted! http://twitter.com/#!/shelbyvanpelt/status/14839763160797184
Joan
December 14, 2010 at 8:34 pm (14 years ago)My goal is to run a half marathon.
Thanks for the giveaway!
Nicole @ Making Good Choices
December 14, 2010 at 8:37 pm (14 years ago)I tweeted!
Nicole @ Making Good Choices
December 14, 2010 at 8:37 pm (14 years ago)My workout goal is to get back into running shape in the new year after taking some time off.
sarah b.
December 14, 2010 at 8:51 pm (14 years ago)to become certified to teach yoga!
Jennie
December 14, 2010 at 8:55 pm (14 years ago)My 2011 fitness goal is to incorporate more speed workouts into my training runs. Thanks for hosting such a great giveaway, Dori!
Marissa
December 14, 2010 at 8:58 pm (14 years ago)My #1 workout goal for 2011 is to increase strength and endurance.
Jordan
December 14, 2010 at 9:12 pm (14 years ago)My number one goal is to set a new PR in the half-marathon distance!
Nancy
December 14, 2010 at 11:31 pm (14 years ago)The Wayside reference was a throwback! Awesome.
My goals are to run a 10k, do more yoga and get fit for my wedding in September! 🙂
Cate
December 14, 2010 at 11:57 pm (14 years ago)My workout goal for 2010 is to work on my running speed.
Cate
December 14, 2010 at 11:58 pm (14 years ago)I just tweeted about the giveaway!