Just a small disclaimer...nutrition + fitness + support will create success. If any of those components are off, you will not see the results that you could....and my nutrition has been OFF. The first two weeks of the program, I was out of control with Easter candy, Oreos and ice cream. I reigned it in during week three, but still had more than I should have....and then vacationed at Disney during week 6....AND, caught strep, some sinus thing and conjunctivitis towards the end of that week, so I was down for the count for almost a week at that time....THEN...came Teacher Appreciation Week....with brownies and Boston Cream Pie and cupcakes...SO....The fitness portion of this program was followed (with that 5 day hiatus in there). The nutrition portion was used more as a guide.
What do you need?
This program is pretty back to basics, so the cardio workouts do not require any equipment. The resistance workouts do use some light/medium weights and you can even use the sandbag included in the Challenge Pack and Deluxe Kit (sand not included....but it was only $3.90 for a 50 lb. bag at Lowe's...and I only needed 15 lbs.). You'll also be doing pull-ups, so a pull-up bar or bands with a door attachment would be helpful. I actually purchased a pull-up assist so that I could do "real" pull-ups....with help.The Workouts:
Now...I get bored easily. Doing the same workout a few days per week would turn me off very quickly....even if it is challenging. That said, I was a bit nervous about a program that only really had 6 different workouts. That is why I am glad that I purchased the Special Ops dvds. It added a little more variety so that I didn't feel bored with the program. On that same note....this program challenged me enough that I was not feeling like I "mastered" any of the workouts within the first four weeks.Cardio 1:
This is 22 minutes of basic moves that really make you sweat! You get enough of a breather between moves for Tony to explain what you will do, but other than that....you are on the move. Burpees, bear crawls, T-Jacks, and more. Nothing fancy, but it gets your heart pumping. And by the end of the 22 minutes....you'll have done 82 burpees. Yeah.Cardio 2:
I like the change in moves from Cardio 1....but it is NOT any easier. In fact, those gorilla crawls kicked my butt and I had to modify the water bugs. It is 22 minutes of non-stop work! Yes, you still get the demos during the first round and you get two 22 second breaks, but that is just enough time to catch your breath before jumping right back in.Cardio 3:
This workout takes cardio to a whole new level! You are up and down throughout the entire workout, either doing jumping/spinning burpees or what Autumn calls Surrenders. The first time this workout showed up on the calendar, I couldn't make all of the reps of every move.Resistance 1:
Push ups, pull-ups, rowing lunges, squat thrusts, and punching crunches. It sounds easy, but my upper body was SCREAMING. Week one, day two, I thought, "I can use my 15 lb. sandbag for this." That 15 pounds was HEAVY!! On day one, I had to drop the bag in the third round and pick up lighter weights....and didn't even make it to round three with the bag the next time it came up on the calendar!Resistance 2:
Each move is so simple.....but that doesn't mean the workout is easy. I was gasping for air after the first move. Starting out with 20 weighted burpees gets your heart pumping and jump squats keep it hammering. Thank God this workout goes by VERY quickly...and there is no bonus round at the end!Resistance 3:
Oh. My. God. This workout pops up in week four and my heart rate was up in the "peak" range for the entire second half of the workout. I was happy to not need to do any pull-ups or chin-ups....but, instead, there are plyo push-ups and jumping lunges while pushing a sandbag over your head. Oh! And I never thought I would dread lying down and getting back up....but doing it with a sandbag over your shoulder???? I SOOOO wanted to stay on the ground! This kicked my butt.....however...again...it's ONLY 22 minutes!Core 1:
What I absolutely love about this workout is that you are only doing 11 reps of each exercise...SO...even if it is hard, it's over before you know it! That 15 lb. sandbag was a bit heavy for the rowing figure 8 things....but I was able to push through for 11 reps and be done with it!Core 2:
Ummmmm..so....that thing I liked about Core 1....well....Core 2 is all the same moves, no demos, 22 reps of EVERYTHING. OUCH! My goal the first couple times that I did this was to make it to at least 15 reps of each move!Special Ops Cardio*:
When the daily directive is to "embrace the suck" you know you are in for it! Wow! We started out with 70 weighted push jacks....HELLO???? That's just the beginning! That 15 lb. sandbag did not make it through all 70! I had to watch the rolling, sandbag burpee things a couple times before trying them and, the rest of the moves did not get easier. They are do-able....don't get me wrong...but, boy do they push you!! I had to put down the sandbag and the weights and catch my breath throughout a good portion of this routine.Special Ops Resistance*:
You'll need a sandbag or weights for the clean presses in this workout and a bar or band for the track start pull-ups, but nothing else requires equipment. Don't let that fool you into thinking it is easy. California rolls? Really? This is like the stop, drop and roll of Hard Corps. You may only be doing five moves, but it will get your heart rate pumping.Special Ops Core*:
Oh - My - God. Core 1 was something that I was able to do fairly well. THIS video, however....it's 22 reps of some crazy moves that work your core HARD! I threw this in during week 2 and my goal, like in Core 2, was to do at least 15 reps of each of the moves! This is one that I felt for a couple days after doing!Hell Week:
The optional doubles schedules can be added to this eight week program. This not only gives you a ninth week, but pushes you to your limits. It is seven straight days of doubling up on workouts. Cardio days involve 2 of the cardio workouts plus Core 2. Resistance days require two resistance workouts.
Results:
I really wish I had gotten my nutrition under control during this program, but I am still happy with the results. With the pints of Haagan Daz and other junk food that I was eating, I probably SHOULD have gained 10-15 pounds. Instead, I held steady at the same weight. I lost a half inch, which isn't much, but imagine what would have happened if I had actually reigned in my nutrition!!Will I do this program again? Absolutely!
Looking to try 22 Minute Hard Corps? You can get access to this and EVERY OTHER program for an entire year, along with a month of Shakeology and the portion fix containers. Click here for more information.
Prefer just this program on discs? Click here.
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