1993 VHS • Gilad Step and Tone Workout 60 FPS

About

Gilad Step and Tone Workout is a combination step aerobics and dumbbell toning video hosted by Gilad Janklowicz. The program integrates upper body weight training with step aerobics movement patterns throughout, requiring a step bench at adjustable heights and dumbbells up to five pounds per hand for women and seven for men at the advanced level. The workout is approximately 72 minutes including warm-up, the step and tone segment, a lower body toning section, abdominals, and cool-down stretch.

The warm-up covers grapevines, arm circles, shoulder rolls, lateral stretches, spinal rolls, hip flexor and calf stretches on the step, and hamstring stretches. The step and tone segment is organized into four muscle group blocks. Biceps are worked through standard curls, double pumps at half range, reverse curls with palms down, and hammer curls with the fist turned inward, all performed while stepping. Chest is worked through chest squeezes to the front, U-turn step patterns with single and double arm crosses, and one-arm chest squeezes on step patterns moving to the side and over the top. Shoulders are worked through V-step shoulder lifts, turn steps with shoulder rolls, single and double shoulder lifts, upright rows during heel touches, and rotator cuff external and internal rotation exercises. Back and triceps are combined, covering back pulls and bent-over rows with one-arm rows on a lateral step pattern, and tricep press-downs and triangle arm extensions performed standing. All four muscle groups are then combined into a full routine.

A lower body toning section uses the step turned sideways for calf raises with toe flexion, squats with a roll-and-squeeze technique, wide-stance variations, alternating side lunges over the top of the step, and single-leg standing work for the glute and outer thigh. Abdominals are performed on the floor using the step for foot elevation, covering basic crunches, three-count lifts, combined upper and lower body movements with knee pulls, oblique twists, and a finishing series of combined double crunches. The cool-down stretch covers hamstring stretches with foot circles and ankle rotations, seated spinal roll, pigeon-style hip stretches on the step, calf stretches with the step edge, and closing deep breaths.

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Archive

Internet Archive, in The VHS Vault

Licence or status

The Internet Archive states none for this item.

Credit

The Vista Group®

Language

English

Subtitles

English

Who can watch

The archive gives no rating. Invisible Network shows it to Teens profiles and older, judged from its collection and subjects. How films are placed