Good to Go Hi-Lo

I'm reviewing this workout after doing it two, maybe three, times.

General workout breakdown: This 180-min. video contains approximately 60 min. of high/low or floor aerobics.

The warm-up (7 min.) builds up one combination, which appears only here. This combo is slightly less complex - and less turn-intensive - than the four subsequent combos of the workout but more complex and turn-y than the cool-down one. Rob then builds up three combinations (Combination 1, 10 min., Combination 2, 9 min., and Combination 3, 9 min.). He combines 1 and 2 together before teaching 3, then combines 2 and 3 together before doing 3-4 full TIFTs in Let's Go (7 min.), with the last run through featuring a weaving together of the combos (#1 on the right, #2 on the left, #3 on the right, and then switch). This last segment also contains the cool-down (7 min.), which teaches another combo, this one very simple, plus ends with stretches for the inner thighs, hip flexors, calves, hamstrings, quadriceps, low back, and shoulders. Following that is a bonus block, Combination 4 (9 min.), during which Rob teaches perhaps the most spin-intensive combination yet. He then inserts this back into the full routine, substituting it for Combination 3, with two (I think) big TIFTS to finish it off, these done without any weaving of combos.

Rob mixes standard hi/lo aerobics moves (grapevine, v-step, repeater) with dancier moves (mambo, cha cha, chasse) and a few more athletic ones (knee, lunge, jack). He's definitely one of those who does dancier aerobics that are not quite pure dance, not quite straight up old school aerobics. (He's perhaps a hair dancier than someone like Christi Taylor in terms of moves, although she works even better with music to make her routines feel more like you're dancing.) As is the custom with Evolution videos, filler steps like marches, step touches, and hamstring curls serve as breaks between run throughs or place holders in the very basic versions of a routine. Rob seems to have fewer of these moments than some of the other Evolution instructors, however. Rob plays a little with rhythm and direction changes, but fortunately he doesn't spend too much time with your back to the TV, although there are a few parts where you face away from him (which I often found especially tricky for that very reason).

Rob starts off with very basic steps, then layers on moves, with the combos having multiple layers. He often builds up the next layer by repeatedly running through the block or part of the block that he's teaching, perhaps using the "watch me" method to show the next change, but sometimes he'll stop and concentrate just on one part. He may also teach a later part of the block first, especially if it's more complicated. The combinations are all tapless.

There are few high impact moves here - namely a few leaps, which are optional -, but more importantly there are A LOT of twists, pivots, turns, and spins. Those whose knees don't like torque, who get dizzy easily, or who have trouble turning on their workout room flooring should approach this one with caution.

Level: I'd recommend this to at least intermediate exercisers comfortable with complex choreography. The workout itself isn't that intense physically, but you will need lots of concentration and love for choreography, especially spins. This is definitely not for those who want a heart-pumpin"sweatfest during which they can zone out.

I consider myself an intermediate / advanced exerciser who likes and is better than average at picking up complex choreography. I can usually pick up most routines within the first time or two, provided the routine is well taught and not unnecessarily complex. I just did this one again after not giving it a whirl in several years (I got it almost as soon as it was released and played with it once or twice not that long after). I was surprised at how quickly I picked everything up, as I remember stumbling through this one a bit when I first tried it, although I have worked more with complex choreography since then, which has helped. This was more complex than a few of the other recent Evolution videos I've tried, but Rob's cuing definitely helped make it doable. When I wore my heart rate monitor during my last run through, it said my average didn't quite reach 60% of my max heart rate. So this is more similar in intensity to the walking and dance videos I have (Leslie Sansone, Petra Kolber) rather than some of my other hi/los (Christi Taylor, Amy Bento).

Class: 2 women join Rob, who instructs live. The two wear mics but don't contribute anything of note (some woos, nervous giggles, that sort of thing).

I have seen a number of complaints about the production and especially the background instructors, so I just want to point out that a) neither of these two women speak English as their first language and b) I believe they had at most a few days to learn this routine (as well as several other routines for which they served as back-ups - and they may have also been filming their own routines at this time). Considering that, I find the fact they're able to keep up with Rob at all impressive. However, it is true that they mess up more than a few times - even Rob flubs a few cues - and the standard Evolution modus operandi is to keep on going rather than refilm those segments or edit them in some way.

Music: upbeat mostly instrumental music with some vocals. This is one of the Evolution soundtracks I haven't heard it to death, fortunately. Rob remarks at one point about how great this music is; it's not bad at all, but "great" is pushing it for me. I will say that there is one song that I'm not too fond of in Combo 3 where the female vocalist sounds like she's trying out for a refreshing soft drinks commercial with her "Ah" (hey, I'm trying to keep it clean).

Set: the kind of bare bones warehouse setting of the past few Evolution filmings, with screens and TV monitors with the spinning E along the back wall onto which blue lights shine.

Production: clear picture and sound, with Rob's voice audible over the music, which is also audible without having to crank up the volume. The camera angles are mostly helpful, although as with any Evolution production expect some oblique angles and some (sometimes super) close-ups, including at times when full on shots would be more helpful. Either I got used to the camera angles or they were fixed as time went on, because during the warm-up and combo 1 there was one kind of odd one sort of off to one side that was bugging me, but by the time I got to combo 3 either it had ceased to be used or I had become accustomed to it.

Equipment: sneakers that can pivot and turn and spin on your workout flooring. I have to wear my dance sneakers (I have split sole Blochs, I believe) on my carpet or even puzzle mats for this one.

Space Requirements: You'll need a good amount of space for this one. Ideally you should be able to grapevine and take an additional step to the right, do the same to the left, plus do one grapevine and take a few steps in the front / back direction, not just in the middle of your space, but also along the edges. For me at 5'8" that meant 8-10"x 6', which is the limit of usable dance floor space in my workout room.

DVD Notes: After the Evolution intro (which I usually manage to skip), the main menu options are Play All (which plays the Evolution intro again…), Introduction, Warm Up, Combination 1, Combination 2, Combination 3, Lets [sic] Go! All Together, Bonus Combination 4, and Extra Features (Interview with Rob Glick, How to make an Evolution video? Bonus blocks, Credits, Evolution video previews, Free2Be previews). Note that there is no way to get to the cool-down except by fast forwarding or rewinding. Why oh why is this not in a separate chapter?

Comments: Evolution videos are often made for instructors, but this one feels as if it's designed primarily for the at home exerciser, with its warm-up and cool-down plus stretch (which is actually usable - some of the Evolution stretches are more demos than follow-alongs).

You know, this one is actually pretty fun. The back cover promises "never a dull moment," and that's certainly true! Talk about getting a mental workout…

I had gotten rid of the other hi/lo workouts I tried from Rob - Cardio, Core & Calm and Hi/Lo Fusion - because even though I like Rob all right and think he's a good teacher with creative choreography I just wasn't reaching for them all that much, as they lacked some intensity for me and were space hogs. This one isn't really any better in terms of taking into account the fact that few of us have large private studios in which to work out, but it does seem to have more interesting choreography, even if the complexity comes in no small part from the many turns. So, yes, I prefer Good to Go Hi-Lo to what I remember of those other two. I don't mind the production issues and all of that (I am an Evolution fan, after all), but what could be the breaking point for me is the amount of turns. I don't mind some pivots and spins, but this is pushing it for me, even with my dance sneakers. I find that even though I love complex choreography I have to be in a mood for it these days, as I've got so much else going on in my little brain, and complexity for the sake of complexity isn't giving me the thrill it used to.