I started the workouts on December 25th 2013 and was aiming to do the full 8 week of workouts but had to take 3 weeks off due to a cold and severe cough (in Summer no less!) and am currently in the midst of the 2nd last week of my 8 week rotation. I am so glad I purchased the BBL as it really has helped me lose inches and actual weight. I really recommend measuring yourself as the program suggests (tape measure is included with the kit) but being the procrastinator that I am, I never got around to measuring. However, a pair of 3/4 jeans I purchased for an interstate trip (food holiday) in November 2013 and which threatened to cut me in half at the waist if I wore them too long (or ate more than salad) is now slipping off my waist and I have to wear a belt (one belt notch in!).
BBL really does work, and I would lose the weight faster if I had a cleaner diet (as suggested in BBL's meal plan booklet). Even so, just before purchasing BBL, I had started on a self-imposed health plan of more cardio (using: Jessica Smith's Total Balance DVD, 10 minute Solution Butt Lift and Jennifer Galardi's Barre Break Thru) and less carbs - think carb laden 3 meals per day PLUS carb snacks - and less chocolate (milk chocolate/bars - I now mostly eat dark chocolate). And I watch my calories (with one eye shut it seems). At the beginning of Nov 2013 I weighed 68.5 kgs (151 pounds), and am now down to 61.6 kgs (135 pounds) bear in mind I have developed some muscle which weighs more than fat but I still lost weight (Yay Me! But I've got to stop celebrating with food rewards).
A little about me: I have worked out regularly mostly using Ellen Barrett's DVDs for almost 3 years and though I love Ellen for transforming me from a person who hates exercising to one who works out almost daily, I find her workouts didn't improve my cardiovascular fitness much and the toning aspect of her workouts had plateaued for me - her DVDs are perfect for days you want a stress free peaceful vibe. I also tried interval training on my treadmill but that's just plain boring. So having worked out for that long, my cardio hadn't improved and my core muscles were not as strong as they should be, so I classify myself as a low end intermediate exerciser (as long as it's not core work oh and I have the upper body strength of a kitten! LOL).
Anyway, the BBL kit I purchased had everything you see on the picture for the BBL base kit - my kit did not include a wall calendar but the Booty Makeover Guide book has a workout schedule for the various body types. Yes, you work out according to the current shape of your butt. There's a) too flat or square, b) pear shape, c) too big and 4) combination (of the first 3 shapes). The initial program is 8 weeks long and you do the workout the calendar instructs you to do for that day.
The BBL base kit has 3 DVDs with 8 workouts though not all 8 are full length workouts.
Disc 1:
- BASICS. This is not a workout but an instructional segment on how to properly perform the moves that Leandro Carvalho uses in his workouts. It runs for about 15 minutes and has one lady performing the moves while a voiceover guides you along.
- BUM BUM approx 29 minutes. This is Leandro's signature class; it is excellent at getting your heart rate up, is mid to high intensity depending on your cardio fitness and is relatively low impact. This workout focusses on the lower body. There are some jumping moves but you can follow the girls doing the level one modified version. Some of the moves include: Arabesque, arabesque pulse, lunge back then kick leg to front (repeat), ipanema walk (lunge one leg back then lift that leg while balancing then lunge that leg forward then repeat), regular squats, lunge to side, curtsy lunge, burpees, side kick, side kick adding a squat, squat then standing up tall reaching arms up, capoeira, frog squats (?) basically you squat down then jump up like a frog. You get the gist. There are a lot of squats and lunges. So I would not recommend this if you have a history of knee problems, particularly bursitis of the knee(s). When I started working out, lunges would give me knee pain but that has stopped since I've built up the strength around my knees and thighs and always always make sure you're following correct form for lunges and squats (do not allow knees to bend forward past your toes etc). First few times I did the BUM BUM workout my heart was racing and I thought I'd pass out. I had to stop the video (and still do - though less frequently) to catch my breath.
- BUM BUM Rapido - this is an express workout of about 10 minutes. I have not actually used this as it's not incorporated into the workout calendar and I figure, if I am going to go to the trouble of changing into workout gear, I want to work out for longer than 10 minutes. From memory, this has a lot of lunges and squats too since it's a BUM BUM (booty) workout.
- BUM BUM Live - a bonus workout not listed on the DVD and approximately 20 minutes long. This workout features Leandro with one exerciser, like a personal training session. Some moves are different to the original BUM BUM workout but there are still the usual squats and lunges.
Disc 2
- HIGH & TIGHT approx. 37 minutes. This again focuses on the lower body (hey it is called the Brazil BUTT LIFT). Using ankle weights and resistance band - base kit provides a band but not weights. I am yet to purchase weights and have been using an old figure eight resistance band that was collecting dust - so I cannot attest to the quality of the band provided. The workout begins with standing leg work using the resistance band (Ouch!) and does include a few squats. It then moves to the floor for side lying leg work with the resistance bands. Leandro is fond of exercising all 3 butt muscles (there's three???) so you will feel pain in brand new places but the most intense is the 3rd set of leg exercises where you are down on your hands and knees. My butt screams at me each time (and I haven't even done this work out with weights yet) and I admit cursing each time we take a breather. Fortunately there is a sufficient stretch session in the middle and at the end of the floor work.
- SCULPT approx. 50 minutes. This is my favourite work out, it is whole body toning and sculpting. Warm up is a bit of cardio then you move to standing arm and shoulder sculpting with weights. They give you recommendations on weights (sorry can't remember) but I move between my 1, 2 and 3 kg (2.2, 4.4, 6.6 pounds) weights. Leandro has you work your biceps, triceps, lats, top of the shoulder (have no idea what that's called) as well as your core as there's a bit of balancing required. Note: there are a few squats, and a long side lunge where you hold the pose to work your shoulder and upper back with a weight. There's also some curtsy lunges. Next section is floor work with moves like Brazilian mermaid where you sit with legs to the side, bend down to do a push up onto your toes, turn your body over then repeat the push up. Next is lying on your back with the weights to work your chest, arms and core. Side lying oblique crunches. Some standard planks and side planks. Seated roll down and roll ups holding a weight to your chest. Seated oblique work rotating upper body from side to side whilst holding a weight. Some on your back core work including crunches while also holding a weight to chest. Finally flip onto your belly for "swimming" moves to work your core, butt and back muscles. This all ends in a kneeling with one leg out to side stretching. Also included is a backbend which may not be recommended for those with back issues.
Disc 3
- CARDIO AXE (pronounced cardio ah-shay) approx. 29 mins. This is a cardio workout as the name suggests though it's not as cardio intensive as BUM BUM. Leandro teaches you a variety of dance moves, building one upon another until you reach the last few minutes where each of the moves are strung together to make an actual dance sequence. This is fun and the time just flies by (the same 29 mins of BUM BUM lasts much longer). Don't worry if you can't get the moves straight away. I was tempted to give up as I've never been a proper dancer (wiggling on the dance floor doesn't count) and just kept doing the moves wrong or out of sync with the people on screen but you do get better - I swear, and I can now do the moves without watching the screen. The music is fun and moves along at a nice pace.
- TUMMY TUCK approx. 20 minutes. This is one of the hardest ab workout routines I've ever done. It's all floor work which I hate. There's the usual crunches (a lot), hold crunch with arms pumping, oblique crunch while reaching for toes, bicycle, legs in the air for windshield wipers, Brazilian Bikini combo - utilising moves such as crunches, hold crunch and pump arms, hold crunch with arms and legs in the air (like an upside down insect) and then scissor legs. Lower leg ab lifts, reverse crunches, plank, elbow bridge etc. As mentioned, I have a weak core and due to a car accident in 2000 have sensitive neck muscles that love to tense up as soon as I lay down for floor work. I try to follow along as best - working my way up a higher level gradually. If you have neck and core issues I suggest follow along but maybe do less reps then what they are doing on screen and gradually build up on the number of reps when your core gets stronger. Or if your neck tenses up keep your head on the floor. Modify where you can as there is no modification shown for people with neck issues.
In summary I am really happy I purchased the BBL base kit. It is fun and challenging for me. Though now there are moments when I am a bit sick of Cardio Axe and BUM BUM from doing them over and over. Once I finish this first 8 week run, I will take a few weeks off and go back to my old DVDs then return to BBL but with more of a focus on eating right, bye bye pizza, fast food and cakes.
I was worried before purchasing the DVDs that instructor, Leandro would annoy me or I wouldn't be able to understand him. But I find him endearing, likeable and encouraging. His energy is endless, his cueing spot on. His accent - charming!
Advanced exercisers may not find this challenging enough. Beginners may have a bit of a challenge but take it slow and work your way up, and intermediate exercises may like this if they've plateaued or are looking for something different.
The music is good, some of the workouts give you the option of keeping the music low so you can hear Leandro's instructions. There's alot of adverts for Beachbody and their other programs but no problem if you hit the FWD button to skip it.
Thanks to Leandro, my abs are stronger and I can now do unassisted roll ups!!!!!!!!!!! So excited because for years I have been grabbing at my thighs to pull me up while my neck would tense and shoulders shoot up (hello Frankenstein). Or I would only roll down part way with my back not touching the floor. I can now do a FULL ROLL UP - WOO HOO - heck I added them to the end of the High & Tight routine today JUST. FOR. FUN! I have lost weight and inches, am stronger (arms are really toning up) and did I mention I can now do unassisted roll ups? hahaha
OMG sorry this is so long but I hope this review helps & Good luck!
First of all, I purchased my Brazil Butt lift base kit via Beachbody's Australian website not Amazon. I purchased this workout program primarily to aide weight loss.
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