Rapid Fire 3: Rock Steady Rock Hard with Susan Chung

A well-cued kickboxing workout that also includes Tabata and body-sculpting. Susan makes it easy to follow by using eight-count combos with add-on teaching (she always starts with a simple move and then gently layers in the more advanced sequences). The kickbox series is varied and fun, from jabs and hammer punches to jacks and side kicks. It's all "steady state" — done at a uniform tempo that maintains a consistant fat-burning pace. That's followed by a short Tabata section — 20 seconds of high-intensity cardio with 5 seconds of "rest." The program ends with multi-muscle standing toning plus ab-focused floorwork. DVD also includes a bonus heavy bag workout.

Requires 3 to 10 lb. dumbbells; weighted cardio gloves are optional.

“A new spin on steady state cardio” After a brisk warm-up, you’ll get right into the “Rock Steady” segment of the workout. Unlike traditional steady state workouts, this will be done at a higher intensity level. A Tabata segment follows with 4 different, intense exercises, each of which includes kicking and is repeated 2 times. Then, you’ll move into a total body weight segment and a killer abdominal segment to get your body rock hard. Finally, a relaxing stretch will rejuvenate and refresh you.

Rapid Fire 3 is the third in a groundbreaking series of workouts created by Sixth Degree Black Belt, AFAA-certified Group Fitness Instructor and Personal Trainer, Susan Chung. She is the co-owner/operator of Bruce Chung’s Total Fitness Studio in Harrison, NY and teaches a variety of fitness classes. Susan has continued her Tae Kwon Do training and has trained with several professional boxers. Susan has two children Josh, 20 and Katherine 14. In her spare time, Susan enjoys competing in triathlons and half marathons as well as rowing and speed walking.