Running With Perseverance

When I was preparing My 2011 Before Pictures, I noticed how good my arms looked in my GW Parkway Classic picture. I wanted to get my arms back in shape again, and I knew what that meant: dusting off my Bob Harper Pure Burn Super Strength DVD. (That title is an Amazon Affiliate link, which means that if you click through and make a purchase I will earn a small commission–thanks for your support!)

I got this DVD about this time last year and did it a few times a week until my running program took over. I was reluctant to buy it at first because the main program is 65 minutes long, and I generally prefer programs that are 45 minutes or less, but this DVD helped me break through that self-imposed limit.

 The program is broken up into different sections and the time does pass quickly (although not quickly enough during the core segments!).

The DVD has a 20 minute “preview” workout that is good to get you mentally ready for the full program. Although it is short, the exercises are not easy. Still, it leaves me wanting more, so I usually do the full 65 minute program.

The “feel” of the workouts is hardcore–a bare-bones gym backdrop with three people (in addition to Bob): one man (Fransisco) and two women (Stephanie and Helen). Stephanie models the “modified” moves, while Bob pushes Helen to the max and shows off her rock-hard, mom-of-four body!

For most of the segments, you are supposed to “do as many reps as you can with good form” within the allotted time, although for some you are supposed to match each rep to their pace. Although I sometimes miss the “up . . . down” cueing, I generally like this format because it does let me start slowly and progress to more/faster reps when I am ready.

The 20 minute workout includes the following segments:

1. warm up
2. sumo/plie squats
3. bicep curls
4. overhead tricep extensions
5. tricep kickbacks
6. alternating lunges
7. tri-directional arm raises: front, lateral/parallel, and lateral with pinky up
8. dead lifts
9. bent over rows
10. pushups
11. crunches
12. cool down

As you can see, it does cover all the basics, but there aren’t enough sets of each move for it to feel like a satisfying, challenging workout. It would be good if you’re short on time or need a lighter weight day.

The full-length workout (67 minutes based on the countdown clock on the DVD) includes the following segments (I’m not sure I have all the names right, and I may be missing a few, but my recollection matches up with the detailed review on Amazon.com):

1. warm up
2. squats (regular)
3. pushups
4. bicep curl/shoulder press (I really like this move!)
5. more squats
6. “down and outs” (like burpees without the jump)
7. “down and outs” combined with bicep curl/shoulder press (I really like this move!)
8. bent over rows with one leg forward (static lunge)
9. deadlifts
10. bent over rows with other leg forward
11. tri-directional arm raises: front, lateral/parallel and lateral with pinky up
12. bent over rows
13. tri-directional arm raises
14. ~15 second water break~
15. single leg lunges
16. single arm raise (to work rear delt)
17. single leg lunges (other leg)
18. singe arm raise (other arm)
19. alternating lunges (jump to switch legs if following Helen)
20. bicep curls
21. overhead tricep extensions
22. reclined (on floor) skull crushers
23. reclined forearm press
24. crunches (I never was so glad to be doing crunches!)
25. hammer curls (standing on one leg if following Helen)
26. tri-directional arm raises with hold
27. jump squats
28. overhead tricep extensions
29. reclined (on floor) skull crushers
30. reclined forearm press
31. crunches
32. one arm rows with weight from plank position
33. “T-Stand” sequence (like a side plank, but with both feet on the ground): pushup, T-stand to one side, pushup, T-stand to other side. (another challenging move that I really like!)
34. plank
35. tri-directional lunges (front, side, reverse) on one leg (who knew lunges could feel “easy”)
36. weighted pull-over (holding one weight in both hands, pull down from overhead like throwing a ball down–but don’t let go!)
37. tri-directional lunges (front, side, reverse) on other leg
38. more arm raises
39. ~short water break~
40. plank on elbows
41. plank on elbows with hip raises
42. plank on elbows with hip/waist twist
43. plank on elbows to straight-armed plank, to elbows, to straight-armed . . .
44. plank with knee to elbow (like a slow motion mountain climber) to full speed mountain climber
45. collapse and stretch!

It takes time to build up the strength to get through all of the reps of all of the segments–especially the last plank segments.

At the start of the program, Bob tells you to select a set of weights to use, “up to 12 pounds,” but I need different weights depending on the target body part and move. I use 10 lb. weights for the lunges, squats, bicep curls, shoulder presses, and tricep extensions, 15 lb. weights for the dead lifts, 5 lb. weights for the arm raises, T-stands, etc., and 8 lb. weights for the single arm (delt) raises and hammer curls. I usually miss a rep or two while switching weights, but it’s important to have the correct weight both to maintain good form and challenge my muscles.

One annoying aspect is how Bob “rides” Helen. I know she can take it, but I’d prefer a DVD with no “yelling,” even if it’s fake. It’s not as bad as he can get on The Biggest Loser, but it’s just not my style. He doesn’t do it enough to ruin the DVD for me, but I certainly don’t feel motivated by it.

All in all, I really like this DVD. It is definitely challenging and covers all the essential moves. Last year I did it three times a week for about 5 weeks. This year I’m planning to do it twice a week at least through the end of January. Hopefully by then I will once again be able to make it through the last 7 minutes of the program!

If you want to try this DVD, you can purchase it from Amazon here.

Do you have any new DVDs that I should try?