| 1. Intro |
| 2. First time to VO2 MAXED? |
| 3. Warm-up |
| 4. Steady State 1 |
| 5. Challenge 1 |
| 6. Challenge 2 |
| 7. Steady State 2 |
| 8. Cool Down |
| 9. Ending Word From Your Coach |
Editorial Reviews
Everett Aaberg, IDEA Personal Trainer of the year
Sean O'Malley combines his knowledge and unique teaching experiences to provide a fun, energetic and motivating workout.
Product Description
In the first CD of the Series, Your Cardio Coach™, Sean O'Malley, will bring you through a fun and self paced 30 minute workout. Scored with uplifting and 'on the mark' music, you will be instructed throughout the workout and each cue will help you find your specific workout Levels.
Then I got Cardio Coach Vol. 1. WOW! A whole new cardio life was introduced to me. My recumbent bike, which I had stopped using for several years, is now being avidly used 3 to 4 times a week without hesitation - all thanks to Cardio Coach. This has been my holy grail/magic bullet (along with Vol. 2, 3, and 4) for my cardio sessions.
This type of workout is great for everybody at all levels. Coach Sean O'Malley uses "perceived exertion" to guide your workout. He won't tell you how fast to go or how much resistance to use, as that will be different for everyone. But, he will tell you which levels of perceived exertion you need to achieve during the steady states, sprints, and challenges. The four perceived exertion zones are:
- Level 1: Blue zone is low intensity - 55 to 65% of your max heart rate (MHR).
- Level 2: Green zone is medium intensity - 65 to 75 % of your MHR.
- Level 3: Orange zone is moderate to high intensity, pushing past your comfort zone - 76 to 85% of MHR.
- Level 4: Red Zone is high intensity - 85 to 95% of your MHR.
If you have a HRM to assist you during your workout, all the better, but it is not necessary if you follow the perceived exertion guide.
Cardio Coach is practical for all kinds of stationary equipment, especially if it you can control the speed and resistance levels. But, I've also read how others are using it with rebounders, outdoor running, and walking. So basically, you can choose to how you want to utilize Cardio Coach.
Coach Sean O'Malley is personable, non-intimidating, and enjoyable to listen to. He has a very nice voice. He helps you to focus into what you're doing and creates mental images that make your cardio sessions come alive. You forget that you're working out in your living room or gym - you're in your own world where it's just you, the road, and Coach Sean.
In Vol. 1, Coach Sean guides you through warm up (blue zone), several steady states (green zone), two heart-pumping challenges (orange zone), then ends with a cool down and an ending chat. The challenges are grueling, but not impossible. The first challenge consists of 6 20-second sprints with rests in between (my favorite). Challenge 2 has four level 3 hill climbs for 1 minute each. This one is tougher, but survivable.
At the end, it's hard to believe (especially if you're a beginner) that you've just accomplished 30 minutes of heart-pounding cardio. Then you get that wonderful endorphin rush...WOW! The energy you acheive for the rest of the day is just tremendous.
Before doing Cardio Coach on my recumbent bike, I could barely do 7 minutes on my own, even when watching TV. I was bored to tears and my legs wanted to fall off. My speed was a steady but measly 7 mph. A week and a half later I got CC V. 1 - and I was shocked that not only did I survive 30 minutes, but I did it at an average speed of 10 mph with 15 to 16 MPH sprints. A month later, I'm now reaching 17 and 18 mph during the sprints. Coach Sean has not only helped me to realize that I had it in me to do it all this time, but also that I'm capable of achieving MORE. My heart is getting better and my body is getting stronger. For that, I'm forever grateful to Coach Sean and his Cardio Coach series. I hope his future endeavors continue to succeed.
Sean O'Malley combines his knowledge and unique teaching experiences to provide a fun, energetic and motivating workout.
Product Description
In the first CD of the Series, Your Cardio Coach™, Sean O'Malley, will bring you through a fun and self paced 30 minute workout. Scored with uplifting and 'on the mark' music, you will be instructed throughout the workout and each cue will help you find your specific workout Levels.
While the workout is designed to be more instructional in nature, anybody and any fitness level (that meets the minimum criteria) will be challenged to meet their own levels. Future workouts will contain less instruction during the workout. The workout begins with a light warm-up and moves you into a steady state mode of exercise to prepare for the upcoming intervals. In challenge 1, you will have 6 Level 3 aerobic sprints. Each sprint is 20 seconds followed with a 40 second rest. The second challenge contains 3 Level 3 hill climbs. Each hill is one minute in length followed by a one minute rest. After the 2nd challenge, you will be instructed to take your settings back to your steady state or Level 2 and finish the workout with the cool down.
Fitness Music for Exercise: Sean O'Malley's Guided Workout Series 1
Fitness Music for Exercise: Sean O'Malley's Guided Workout Series 1,Cardio Coach,Sean O'Malley
Average customer rating: 
|
Cardio Coach-Fitness Music for Exercise: Sean O'Malley's Guided Workout Series 1 (Original)
Sean O'Malley Cardio Coach Manufacturer: Independent ProductGroup: Music Binding: Audio CD  General
| Dance & DJ
| Styles
| Music
Exercise
| Miscellaneous
| Styles
| Music
General
| Miscellaneous
| Styles
| Music
General
| Dance & DJ
| Indie Music
| Stores
| Music
Similar Items:
ASIN: B00005Y4PE Release Date: 2002-01-15 |
Tracks:
- Warm Up
- Steady State 1
- Challenge 1 (with steady state)
- Challenge 2
- Steady State 2
- Cool Down
- Ending Word from Your Coach
Product Description
NEW. Revised Volume 1. Discover the magic of Cardio Coach in the REVISED first workout of the Guided Workout Series as your Coach, Sean OMalley, leads you through two fun, fast-paced challenges. New music, new workouts. Cardio Coach is for anybody, at any fitness level! No predetermined speeds or settings --- your workout is individualized to your perceived levels of exertion and motivates you to reach your goals. CD included written and graphic workout breakdown. The workout begins with a light warm-up and moves you into a steady state mode of exercise to prepare for the upcoming intervals. In challenge 1, you will climb 6 level 3 hills. Each hill is 20 seconds long, followed by a 40 second rest. The second challenge contains 3 level 3 sprints. Each sprint is 1 minute in length followed by a 1 minute rest. After the second challenge, you will be instructed to take your settings back to your steady state, or level 2, and finish the workout with the cool down. Or, show your spunk with the optional third challenge. Either way, the workout will leave you with a higher metabolism and those feel good endorphins. Scored with uplifting and 'on the mark' music, you will be instructed throughout the workout and each cue will help you find your specific workout levels. The CD ends with an inspiring word from your Coach. Volume 1 is designed to be more instructional in nature than the other volumes, and includes two versions. Version A is intended for the first-time user and contains additional instructional tracks. After using Version A at least once, users may advance to Version B for the same great workout without the added verbal instructions.Customer Reviews:
Very motivating.......2006-11-23
Breathed new life into my cardio workouts! My heart's holy grail........2005-09-08
Then I got Cardio Coach Vol. 1. WOW! A whole new cardio life was introduced to me. My recumbent bike, which I had stopped using for several years, is now being avidly used 3 to 4 times a week without hesitation - all thanks to Cardio Coach. This has been my holy grail/magic bullet (along with Vol. 2, 3, and 4) for my cardio sessions.
This type of workout is great for everybody at all levels. Coach Sean O'Malley uses "perceived exertion" to guide your workout. He won't tell you how fast to go or how much resistance to use, as that will be different for everyone. But, he will tell you which levels of perceived exertion you need to achieve during the steady states, sprints, and challenges. The four perceived exertion zones are:
- Level 1: Blue zone is low intensity - 55 to 65% of your max heart rate (MHR).
- Level 2: Green zone is medium intensity - 65 to 75 % of your MHR.
- Level 3: Orange zone is moderate to high intensity, pushing past your comfort zone - 76 to 85% of MHR.
- Level 4: Red Zone is high intensity - 85 to 95% of your MHR.
If you have a HRM to assist you during your workout, all the better, but it is not necessary if you follow the perceived exertion guide.
Cardio Coach is practical for all kinds of stationary equipment, especially if it you can control the speed and resistance levels. But, I've also read how others are using it with rebounders, outdoor running, and walking. So basically, you can choose to how you want to utilize Cardio Coach.
Coach Sean O'Malley is personable, non-intimidating, and enjoyable to listen to. He has a very nice voice. He helps you to focus into what you're doing and creates mental images that make your cardio sessions come alive. You forget that you're working out in your living room or gym - you're in your own world where it's just you, the road, and Coach Sean.
In Vol. 1, Coach Sean guides you through warm up (blue zone), several steady states (green zone), two heart-pumping challenges (orange zone), then ends with a cool down and an ending chat. The challenges are grueling, but not impossible. The first challenge consists of 6 20-second sprints with rests in between (my favorite). Challenge 2 has four level 3 hill climbs for 1 minute each. This one is tougher, but survivable.
At the end, it's hard to believe (especially if you're a beginner) that you've just accomplished 30 minutes of heart-pounding cardio. Then you get that wonderful endorphin rush...WOW! The energy you acheive for the rest of the day is just tremendous.
Before doing Cardio Coach on my recumbent bike, I could barely do 7 minutes on my own, even when watching TV. I was bored to tears and my legs wanted to fall off. My speed was a steady but measly 7 mph. A week and a half later I got CC V. 1 - and I was shocked that not only did I survive 30 minutes, but I did it at an average speed of 10 mph with 15 to 16 MPH sprints. A month later, I'm now reaching 17 and 18 mph during the sprints. Coach Sean has not only helped me to realize that I had it in me to do it all this time, but also that I'm capable of achieving MORE. My heart is getting better and my body is getting stronger. For that, I'm forever grateful to Coach Sean and his Cardio Coach series. I hope his future endeavors continue to succeed.
Too cutesy.......2005-08-22
If you want an awesome cardio workout, grab Sean!.......2003-02-27
Music.......2002-12-06
Good concept but to listen to it day after day? Just give me some hot music to pace me.
Average customer rating: 
|
Fitness Music for Exercise: Sean O'Malley's Guided Workout Series 1-Revised 2006
Sean O'Malley Manufacturer: Cardio Coach (Independent) ProductGroup: Music Binding: Audio CD General
| New Age
| Styles
| Music
General
| Miscellaneous
| Styles
| Music
Similar Items:
ASIN: B000FZEZV0 Release Date: 2002-01-15 |
Tracks:
- Warm Up
- Steady State 1
- Challenge 1
- Challenge 2
- Steady State 2
- Challenge 3
- Cool Down
- Ending Word from Your Coach
Product Description
NEW and Revised Volume 1! Discover the magic of Cardio Coach in the REVISED first workout of the Guided Workout Series as your Coach, Sean OMalley, leads you through two fun, fast-paced challenges. New music, new workouts. Cardio Coach is for anybody, at any fitness level! No predetermined speeds or settings --- your workout is individualized to your perceived levels of exertion and motivates you to reach your goals. CD included written and graphic workout breakdown. The workout begins with a light warm-up and moves you into a steady state mode of exercise to prepare for the upcoming intervals. In challenge 1, you will climb 6 level 3 hills. Each hill is 20 seconds long, followed by a 40 second rest. The second challenge contains 3 level 3 sprints. Each sprint is 1 minute in length followed by a 1 minute rest. After the second challenge, you will be instructed to take your settings back to your steady state, or level 2, and finish the workout with the cool down. Or, show your spunk with the optional third challenge. Either way, the workout will leave you with a higher metabolism and those feel good endorphins. Scored with uplifting and 'on the mark' music, you will be instructed throughout the workout and each cue will help you find your specific workout levels. The CD ends with an inspiring word from your Coach. Volume 1 is designed to be more instructional in nature than the other volumes, and includes two versions. Version A is intended for the first-time user and contains additional instructional tracks. After using Version A at least once, users may advance to Version B for the same great workout without the added verbal instructions.Album Review:
- Foretold in the Language of Dreams [Import]
- Forever Pop [Import]
- Gay Happening Vol. 10 [Enhanced]
- Get Up Stand Up [CD-single] [Import]
- Get Your Kicks on Route 99
- Global Phases (Vol 1) : Mixed By Lange
- Global Sunset: Mixed By Pathaan [Import]
- Hardstyle Sessions, Vol. 4 [Import]
- Hit Factory
- I Know You Got Soul [CD-single]
Album Review
Don Ray: Piano Concerto; Suite No. 2 from Family Portrait
Music: Gagaku: Imperial Court Music of Japan [Japan]
By Day By Night [Extra tracks]
Borodin: Prince Igor; Mussorgsky: Night on Bald Mountain
Country Goes Rock 'N' Roll, Vol. 1 [Import] [Original recording remastered]
Canciones de Mi Tierra Argentina [Original recording remastered]