Review by nctmac:
Core Firing Sequence Method DVD by Lindsay Brin
This DVD is more of an instructional video than a workout. The CFS Method “workout” is broken into 3 phases.
Lindsay instructs you to put one finger under lower back & other hand on stomach for pelvic tilts. She does this to make sure lower back stays on the ground & to make sure stomach stays flat.
Pelvic Tilt w/ Alternating Single Leg Scoops – putting one leg out, then bringing it back in
Transverse Crunch – make sure to keep belly flat & push lower back down
Elbow Taps – lean back tap right elbow, left elbow then release
Back Extensions – on stomach, lower arms on floor for support – extend back up and hold
Modified Plank on elbows
Assisted Crunch w/ Towel – put towel under back grabbing each side of towel with opposite hand, when crunch up, pull each side of towel.
HOMEWORK – while laying in bed, do single leg scoops (keeping back flat) & raise opposite arm up, switch.
ADVICE – Find time in your schedule to workout, a time you will stick to!
Pelvic Tilt with Lateral Movement – while in pelvic tilt, bring hip bone up to rib cage
Single Leg Reverse Crunch with Pelvic Tilt – make sure legs are at 90 degrees
After a few reps of these, then put hands behind head and pull hips to ribs.
Rainbow – legs at 90, bring both legs over to right side & extend, repeat on left
Alternate bringing arms up while extending one leg, then switch legs & repeat.
Four Count Crunch – Hands behind head, crunch. Next, extend one leg while bringing arms out towards leg, crunch up a little more, then release.
Modified Side Plank – lift hips up, repeat on other side
Teaser – sit on “tooshy” & pretend you are holding a playground ball – twist to left side, up to middle, then twist to right side.
Pilates Rolldown..almost – roll down while looking at belly button, stop halfway, roll up.
Plank on elbows – hold for about 25 seconds, or shift forward/back for more of a challenge.
HOMEWORK- Pelvic Tilt with Leg Scoops – extend one leg out, then other leg – pull one leg in, and the other leg in. Keep Back Down =)
ADVICE- Nutrition – Plate Method, Limit Junk, Drink Water…..she eats 3 meals plus one snack, and nothing else.
Straight Leg Pelvic Tilts
Butterfly Crunch – legs in butterfly, crunch up & pelvic tilt
Elbow Plank – move forward & back
Plank on Hands – pull right knee to right elbow, repeat on left side
Superman – on stomach, extend arms & back up (legs too), pull elbows back then extend arms -should be at ear level, repeat with pulling elbows back….
Plank Clock – push up position, bring one arm to 12 o’clock, then other arm to 12 o’clock. Next, right arm to 3, left arm to 9 & return each arm back to starting position.
Back Extension with Hitchhiker thumbs- arms by side w/ hitchhiker thumbs, lift up as high as you can.
HOMEWORK- Pelvic Clock – Back against bed using pelvic muscles starting at 3 o’clock, moving to 6, 9, & 12 o’clock.
ADVICE- Have to do cardio (get the layer of fat off) to see abdominal muscles. Use her fat blasting intervals, like the ones in Shred 5 Fast, and she promises you’ll see results.
Lindsay does a great job describing form for each exercise. The 2 BIG musts for her method are:
1. Keep lower back on the floor
2. Don’t let your stomach pooch out-keep it flat!
The pelvic muscles fuel her method & work from the inside out. Since this is more of an instructional DVD, she only does a few reps of each exercise. She does mention diastisis recti a couple of times – which surprised me because I didn’t think this was in her postnatal line of workouts?
I didn’t realize until I bought Boot Camp 2 that I had been doing ab work incorrectly all my life!! Lindsay’s method does work, I learned a lot from Boot Camp 2. I was disappointed with CFS Method because several of the exercises were from Boot Camp 2. I was hoping for new, more intense exercises for mom’s that have purchased her previous postnatal workouts – and were past the postnatal phase. This is why I gave it 3 stars.
I highly recommend this if you’ve never done any of Lindsay Brin’s previous workouts, as this method will be new to you! It’s great to add on to cardio workouts – especially if you are a runner. Strengthening your core sometimes gets looked over if you jog/run – this would compliment your training, and help improve your form when you need it most (towards the end of run). Also, this would be excellent for those just beginning to exercise =)