Cramped Quarters

Cramped Quarters is a workout designed by Gin as a gift of appreciation to the men and women serving our country in the armed services. Prior to viewing the clips, please read the additional information, important viewing tips and additional terms & conditions provided below.

Now available on DVD - $2.99 + S&H

Warning: Not all exercise programs are suitable for all people. Please view each segment in its entirety and consult with your health care provider prior to attempting the workout.

By proceeding to view the following clips, you acknowledge that you have read the additional information and agree to the terms and conditions listed below.

Quicktime: Mac, iPhone & 3G Mobile Devices

For Quicktime, Mac desktops & iPhone users and other 3G mobile devices only.
Or back to Flash

	Warm Up - with Gin, Maria and Raquel. (10 minutes) Preview Warm Up
	Segment 1 - with Robert, Shanay and Tammie. (14 minutes) Preview Segment 1 Plyo-squats w/ march or runs, boxing, push-ups, core - bicycles, plyo-squats and boxing.
	Segment 2 - with Gin, Corissa and Heidi. (17 minutes) Preview Segment 2 Single leg hinges w/ front reach & lateral lifts, squat thrusts w/ push-ups & leg lifts, triceps kicks and dips, core - kayaks.
	Segment 3 - with Gin, Maria and Teda. (24 minutes) Preview Segment 3 Upright rows, lunges w/ knee lifts, ball throws, slides w/ jacks, side-lying hip lifts, core - planks w/ knee drops.
	Segment 4 - with Gin, Joy and Spring. (15 minutes) Preview Segment 4 Deep squats w/ arm reaches & overhead press, jump ropes, arm arcs w/ squats & knee lifts, core - kneeling twists: oblique cross w/ back extensions and knees in/out.
	Segment 5 - with Gin, Spring and Heidi. (14 minutes) Preview Segment 5 Quarter leg dips w/ knees & hip extensions, cross country ski, hinged rear shoulder lifts, core - planks w/ knee twists & push-ups.
	Segment 6 - dance with Shanay, Tammie & Teda. (12 minutes) Preview Segment 6
	Segment 7 - Gin, Joy and Corissa. Cool down / Stretch (8 minutes) Preview Segment 7 Cool Down/Stretch

Additional Information

This workout was designed for proficient exercisers who have completed basic training and have demonstrated competency in strength training and cardio-respiratory fitness. This is an intermediate to advanced workout and NOT recommended for beginners or novices.

Adequate warm up and cool down / stretches are important to injury prevention and any segment selected or combinations of segments should be proceeded by the warm up and followed by the cool down.

Workout segments are cardio circuits with strength. Various levels are demonstrated including low-impact march options for high-impact jogs or runs, and strength exercises are provided at "hard, harder, hardest" levels.

It is recommended that you start with the easier version and work your way up to the harder versions over time based on how hard you feel like you are working.

A perceived exertion scale is provided at the end of each segment to assist you with determining your level of exertion and information provided to adjust the workout accordingly.

Important Viewing Tips

Workout segments provided here were encoded with Quicktime Pro for iPhones and other 3G mobile devices. The clips have been tested on the iPhone but not other mobile devices. These quicktime files were processed through quicktime pro which produced an encoded file that is supposed to also be viewable on a desktop. In testing on my PC with windows, but with Quicktime installed, the files do not display on my desktop. (Scratching my head.)

Please visit our blog to post your feedback!

If demand indicates, we are open to replicating with a glass master. Please let us know by either posting to our blog or emailing Mary.

Additional Terms & Conditions

This workout is not intended as medical advice and is NOT suitable for all exercisers. If you are unsure if it is appropriate for you, it likely is NOT - and you should first consult with your health care provider prior to attempting this workout.

By proceeding, you agree to Warm Up prior to and Cool Down / Stretch after any segment or combination of sequences selected.

You further agree to first watch each clip in its entirety prior to attempting the workout and proceed with the workouts at your own risk.

Credits

Music provided by We Do Records - 800.649.9796

Cast was selected in an open audition contest coordinated by Elaine Keller.

Cast members featured include Teda Andrews, Robert Dothard, Corissa Howard, Maria Kilroy, Tammie Leady, Heidi Matheny, Shanay Norvell, Spring Wagner and Racquel Wright.

Production assistance was provided by Donna Dye, Michael Keith Jeffries, James Wagner and Uncle Richard with editing provided by Mary Griffin

This program is copyright protected - Copyright 2008 Gin Miller Productions, LLC. All Rights Reserved.