Rapid Fire 2: Results with Susan Chung

An immense variety of kickbox combos that progress from aerobics to aero/tone to pure toning. Susan Chung is a high-energy instructor who knows her stuff — her cuing is detailed and her sequencing is smooth. The first section features four all-cardio "rounds." They begin with a quick-changing series of innovative combinations (e.g. "axe kicks," "knee smashes," "flying front kicks" and "elbow strikes"). Each round ends with a burst that combines higher-impact plyometrics with challenging kicks (e.g. jumping jacks with roundhouse kicks). The next round uses dumbbells to add a body-sculpting element to the earlier combos. The final round firms your abs with a mix of standing and floor exercises.

Requires 2 to 8 lb. dumbbells; weighted gloves and a medicine ball are optional.

Ignite your workout and get into great shape fast! Rapidfire: Results, the second in the Power Optimizing Workout series, is a challenging workout for the serious at home exerciser. Whether you are intermediate or advanced, the kickboxing combinations, drills, metabolic weight segment and ab routine will keep you engaged and coming back for more time and time again.

Improve cardio endurance, build lean muscle, strengthen your core and learn great kickboxing technique

You’ll have so much fun with the unique kickboxing combinations and kicking drills that you won’t realize how many calories you’re burning or how much you’re sweating!

The workout starts with an energizing warm up followed by 6 ‘Rounds’ -

ROUNDS 1-4: Each of these rounds start off with intense kickboxing combinations followed by challenging cardio kicking drills that are sure to keep your heart rate up.

ROUND 5: A metabolic weight segment which will give your metabolism a serious boost! Compound exercises incorporate both large and small muscle groups combined with kicks to add even more intensity.

ROUND 6: An awesome ab segment featuring both standing and floor work. Finally, you’ll enjoy a revitalizing, relaxing stretch.

Susan Chung is an AFAA certified personal trainer, group fitness instructor and 5th degree black belt Tae Kwon Do master.