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CIA 2505: Kick Box Boot Camp

Backcover description: Kickbox Boot Camp: Athletic moves incorporating the step intervalled with athletic drills, kicks and punches, plus strength moves using the Body Bar, hand weights and stability moves, core training and stretch. Kimberly Spr

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Equipment used


	Body Bar
	Dumbbells
	Step-bench & Risers

CIA 2505: Kick Box Boot Camp

Magazine reviews

Fitness August 2006
	“Mixes traditional kickboxing with cardio and sculpting moves. One of our favorites.”

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Detailed specifications • Minute-by-minute graphs • Descriptions by certified instructors

Level:		Advanced

Aerobics impact:		Higher

Aerobics choreography:		Basic

Toning emphasis:		Total body

Emphasis details

Toning Emphasis

Upper body:		9 minutes	(39%)
Lower body:		4 minutes	(17%)
Upper/lower:		2 minutes	(9%)
Abs:		8 minutes	(35%)

	(includes toning in blended aero/tone segments)

Instructor:		Kimberly Spreen
		Instructor profile

Customer rating:

(average of 11 customer ratings)

Time graph for CIA 2505: Kick Box Boot Camp

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Certified instructor description: While definitely “kickboxing-inspired,” this unusually well-designed workout also integrates innovative step aerobics, floor cardio, aero/tone and toning exercises. Unlike some kickbox programs, the aerobics never slow down — it’s all non-stop, high-energy, fat-burning fun. The movements are uncomplicated but challenging — they include aerobic/anaerobic intervals, simple step moves and “The Firm-like” cardio-with-dumbbells segments (for increased intensity). There’s a fresh feel with many unique twists on classic routines (e.g. the body bar is used as a traditional weight and a martial arts blocking stick). It ends with a solid core strength and balance routine. Well-cued by Kimberly Spreen. Requires 2 to 5 lb. dumbbells and a body bar. ©2005. DVD has: Chapter menus.

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31 Customer Reviews Or, Write your own review
CIA 2505: Kick Box Boot Camp
Good for 'Easy' Days
This is not a hard-hitting, high impact workout, but it does concentrate on a lot of isometric strength. It's a good choice for days when you're looking to take it easy but still get toned. - posted by Trish on 5/20/2012

Not bad at all!
I know you should do a video a few times before you critique it, but I am going to say something anyway. I have just done this video for the 1st time today. I really like it. I think it is a keeper. I am new at kickboxing and have been doing stepping for almost 30 years. I wasn't sure about combining the two, but it works. It is very doable even though I will need to practice. The time just flew by. And it is more physically intense than I thought it would be and I can already feel the soreness creeping in. Especially in the rear area(a much needed area to be sore in). Kimberly is very nice, not annoying at all, and terrific in the cuing department. I like the use of the body bar. The balancing work and core work are fantastic. I hope she does more of these type workouts in the future. The only reason I did not give it a 5 star rating is because the lunging on the step is a little tough on my knees. I just don't go as deeply into the lunge as I would like so I protect my knees. I am 50 years old though so a younger person should not have a problem with this. I definitely recommend this workout. - posted by Kathy on 2/26/2012

High Energy Workout
I love Kimberly's instruction style. She's no-nonsense & easy to follow so I can concentrate on the work instead of running around like a monkey on crack trying to keep up!! No dread factor with this workout & the body bar & use of the step with this type of workout added interest. Although this isn't one of my high calorie burning workouts, I'll keep it in my rotation just for the fun factor! Great workout! - posted by ThinThing on 3/17/2011

Fun and challenging!
This is fun, Kimberly is a great instructor and the variety makes it go by quickly. I love to alternate this with other CIA videos and Amy Dixon videos. She leads well so it is easy to get the hang of. - posted by Aimee on 12/16/2010

Awesome!
Kimberly Spreen is the BEST kickboxing instructor out there! I love basic step and kickboxing- this is a terrific blend of the two! I love the body bar combat segment too! Awesome! Basic choreography-killer workout! - posted by TracyAZGirl on 8/24/2009

Absolutely a blast to do!
I found this workout to be a blast! I often reach for it for my cardio. I have never found myself getting bored with this one and I'm one that gets bored very easily! I often recommend it to friends. I highly recommend this workout and put it high in my personal favorites! - posted by Elizabeth on 7/1/2009

One of the Best!
I own over 200 workout DVDs, and I only keep the best. My main demand is: it has to be challenging and fun at the same time. I've had this one for some time and every time I do it, I cannot believe how great it makes me feel. I see some not so good reviews here, but it absolutely tops my list as an all-time favorite. There is nothing that I don't like about it. - posted by holly on 4/27/2009

Good, fun workout!!
I really enjoyed this workout. It was fun and tough. I am an intermediate-advanced exerciser and I felt this workout really challenged me. A good workout to add to my rotation!! - posted by Pam on 7/17/2008

dissapointed
I thought I'd like this because I really liked absolute kickboxing and liked cardio camp. This one didn't do it for me either and I also didn't feel it was advanced. Definetly more intermediate. There wasn't enough cardio and the toning wasn't good enough for me. I ended up adding 30 min more cardio after completing this one. - posted by Jess on 2/19/2008

Not Advanced!
This is not an advanced workout in my opinion. I have to add ankle weights and hand weights to most of it (to the parts she is not using weights for, that is). I have another Kimberly workout, but she just doesn't work for me. I wouldn't recommend it for an advanced person. I only do advanced, and I'm 46 years old, so if I don't think it's hard, that should tell you something! - posted by Jeannine on 12/31/2007

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Reading a Time Graph

Each workout shows a time graph of the workout sequence, from beginning to end. For example, this workout starts with a 10-minute warm-up and ends with a 10-minute stretch. In between, you'll do aerobics, then toning, then a cooldown.

Segments that include both aerobics & toning
Some workouts combine aerobics and toning. If the aerobics and toning are done at the same time, you'll see a "blended" graph. If the aerobics and toning are done in short, alternating intervals, you'll see an "interval" graph.

Chapter menus

You can play only the individual workout segments you want by picking them off a chapter menu (one at a time).

Level

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.

Aerobics impact

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.

Aerobics choreography

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.

Toning emphasis

Upper body: Arms, chest and back.

Lower Body: Legs, thighs, hips and buttocks.

Abs: Abdominals (stomach), core and sometimes lower back.

Total body: Tones all three of the above muscle groups.

Step aerobics & toning

Definition: Includes two workout activities. The step aerobics segments involve stepping up and down on a platform. The moves range from simple stepping to more choreographed exercises. These segments require a step bench platform. The toning sections are slow, controlled movements working against resistance. These may include Pilates and weight training.

Benefits: The combination of both activities provides a balanced workout. The aerobics burns calories, strengthens your heart and increases stamina. The toning builds lean muscles, increases your metabolism and makes everyday activities easier.