Body Gospel - Power & Praise

This is a 35 minute workout that alternates cardio blasts with sculpting segments using the band. The bands are used throughout the entire workout, including the warm up and all cardio segments, which increases the intensity. There are 4 background exercisers on stage with Donna. The woman to her left (our right), Kat, is the low impact modifier who stays low impact throughout the entire workout. Donna takes a few seconds in between each segment to march in place while she lets you know what is coming up next. Don't worry about your heart rate coming down during this time as it only lasts a few seconds, and you might be thankful for the little break! I know I am!

This is my favorite workout in the program so far since I love band work and the extra sculpting benefit you get from using it throughout the whole workout. The cardio and sculpting segments didn't wear me out, but I did feel worked out by the end. I also felt surprisingly sore the next day in places I didn't expect.

Words and symbols that appear on the big screen behind Donna in this workout include: "Messiah", churches, candles, crosses, the Bible

Equipment needed: Water, towel, mat, body gospel bands

Breakdown

The workout opens with Donna inviting a man named Carlos to pray. He prays both in English and Spanish. This can be skipped over if desired.

3:18 - Warm up

March in place

Tap side to side

Add alternating reaches above the head, then down and across the chest

Temple twists (hips stable, with elbows in twist side to side)

March in place

Squats

Lower back rolls

March in place

Turn to right side for stationary lunges, add side punches

Repeat left side

1:20 - Sculpting

Overhead press

Alternating squats right to left

Add overhead press to alternating squats

1:17 - Cardio Blast

Double taps side to side "Gospel Taps"

Taps turn into alternating back lunges (fast like you're skiing)

Taps turn into single, single, double

Add alternating arms reaching forward and up

1:35 - Sculpting

Feet together, cross bands in front, do alternating diagonal flys

Hold arms in front, do alternating diagonal back lunges

Add diagonal flies to alternating back diagonal lunges

1:11 - Cardio Blast

March in place 4 counts, then tap side to side

March forward 4 counts, tap side to side, then march back 4 counts and tap side to side

Turn march into jog, turn tap side to side into a hop

Add alternating overhead press during the jog, and arm reaches side to side during the hop taps

1:24 - Sculpting

Bicep curls

Add plie squat while doing bicep curls

Start traveling with plies two to the right, two to the left (no arms at first)

Add bicep curls to traveling plies

:52 - Cardio Blast

Two step touches right, then left

Add leg lift (step touch twice to the right, lift left leg, step touch twice to the left, lift right leg)

Turn step touches into sashay and hop when you lift your leg

Add alternating overhead reach during leg lift

Lift both arms above head during leg lift

1:31 - Sculpting

Tricep kickbacks

Alternating back lunges

Add double tricep kickbacks

1:21 - Cardio Blast

Step touch two times side to side

Step touch two times, stay march in place for 4 counts

Step touch two times, march forward and back (v-step)

Add overhead press to v-step

Turn step touch into a shuffle

Turn v-step into a hop forward and back

1:32 - Sculpting

Alternating rear flys

Hold bands in front of your body, do side leg extension (left leg only)

Combine rear fly (right arm) with side leg extension (left leg)

2:43 - Cardio Blast

Single step touch side to side

Step touch, tap back

Add side raise to step touch and front raise when you tap back

Step touch turns into step leap

1:40 - Sculpting

Alternating rear flys

Hold bands in front of your body, do side leg extension (right leg only)

Combine rear fly (left arm) with side leg extension (right leg)

1:30 - Cardio Blast

2 V-steps with 8 count march

V-steps turn into power jacks with 8 count march

Power jacks with "praise run" (fast feet shuffle that replaces the 8 count march)

1:17 - Sculpting

Woodchoppers to the left

lunge/pivot

Add woodchoppers to the lunge/pivot, start slow and then up to tempo

1:02 - Cardio Blast

Stand in place, tap right then left

Turn to the left with the taps, turn taps into front kicks with right leg

Tap turns into lunge back with front kick

Add forward punch to lunge back/front kick

1:17 - Sculpting

Woodchoppers to the right

lunge/pivot

Add woodchoppers to the lunge/pivot, start slow and then up to tempo

1:06 - Cardio Blast

Stand in place, tap left then right

Turn to the right with taps, turn tap into front kicks with left leg

Tap turns into lunge back with front kick

Add forward punch to lunge back/front kick

2:10 -Floorwork (bands stay in your hands while still attached to your feet)

12 Push-ups (Donna and crew are on their toes, but Kat is on her knees)

Stretch back into child's pose

Plank (toes or knees)

Slow Mountain Climbers alternating knees to chest

Mountain Climbers a little faster

Stretch back into child's pose

2:25 - Body Gospel Party

March in place, inhale/exhale with arms up on the inhale, down on the exhale

Funky v-step with lots of hip swinging and clapping

Two funky steps right, then left

3:08 - Cool Down/Stretch

Inhale/Exhale

Arms up over head on the inhale, down on the exhale

Right leg back for calf stretch, right arm up for tricep stretch

Right leg hip flexor stretch, right arm comes across chest for shoulder stretch

Standing hamstring stretch left leg

Repeat everything on opposite side

Open arms wide shoulder height and stretch back, then up overhead

Closing words - more words of encouragement from Donna