The ARTists portfolio (or everything ART Method)

[ARTmethodfan]

The purpose of this post is to create a space where we can assemble information regarding the ART method virtual studio workouts. Please post reviews, equipment summaries, information to this thread. Questions are welcome too.

[ARTmethodfan]

ART is short for Active Resistance Training. The ART Method was developed by Terri Walsh.

The virtual studio that offers online classes began in late 2012
virtual studio - http://online-personaltraining-nyc.c...d-classes.html
first thread on VF about it - http://forum.videofitness.com/showthread.php?t=186619

A great way to try ART - ART Method On Demand - http://www.artmethodondemand.com. $1 gives you 24 hours to try an ART workout.

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As of Sept 1, 2013, these workouts are available at the Virtual Studio

ART Mat Series 1 - 11 - each series has 4 workouts so there are 44 mat workouts available (each series goes in this pattern):
x.1 - Upper Body focus
x.2 - Lower Body focus
x.3 - Upper Body focus
x.4 - Lower Body focus

Fitness as a Practice - 2:12 Intro to ART.
Intro: Technique Study 1 - 58:20 (with Eduardo) good starting point
How to Take an ART Method Class - 10:26 great information here

Dynamic Cardio Toning(R) Intro - 13:31
ART: Warm Up - 5:56 from the DVD
ART: Tech Study 1 - 11:24 from the DVD

QuickTone(R) 1 - 32:18 Buns & Thighs
QuickTone(R) 2 - 32:29 Upper Body 'Corset' & Arms
QuickTone(R) 3 - 36:21 Saddlebags Begone!
QuickTone(R) 4 - 31:38 Total Body Travel Workout
QuickTone(R) 5 - 33:26 Total Body Kettlebell
QuickTone(R) 6 - 34:23 Total Body Heavy/Light
QuickTone(R) 7 - 35:26 UGI 1
QuickTone(R) 8 - 35:26 UGI 2
QuickTone(R) 9 - 35:26 UGI 3

ART Trampoline: Intro - 18:19
QuickTone(R) BounceCardio 1 - 30:25
QuickTone(R) BounceCardio 2 - 31:13
QuickTone(R) BounceCardio 3 - 32:27

QuickTone DanceWalk 1 - 32:57
Basick DanceWalk - 17:44

Tech Study 2: Element One - 4:17 the mountain climber pushup
Tech Study 2: Preview - 8:30

DCT: Seq 1: Insane Abs - 18:39
DCT: Seq 2: Insane Abs+ - 22:48
DCT: Seq 3: Corset/Waist - 12:39
DCT: Seq 4: Booty Shaper - 7:26
DCT: Seq 5: Inner Thigh/Butt Lift - 7:44
DCT: Seq 6: Inner Thigh/Butt Lift + - 18:55
DCT: Seq 7: UpperBack Corset/Bra - 23:14
DCT: Seq 8: Quad Toning - 16:13

[Irish Eyes]

Awesome idea, Nat! Thanks for starting this thread. I just finished my first week of ART and I just it!

[Irish Eyes]

I hope Starbelly doesn't mind if I post the amazing list she put together:


Mat 1.1-- 51 min: 5 or 8 lb dumbbell
Mat 1.2-- 51 min: chair; 2 8 or 10 lb dumbbells
Mat 1.3-- 59 min: 8-10-15 dumbbells
Mat 1.4-- 57 min: 3 lb ankle wts, 15 lb kettlebell
Mat 2.1-- 51 min: light and heavy dumbbell
Mat 2.2-- 51 min: chair, kettlebell, dumbbell
Mat 2.3-- 58 min: one heavy, one light dumbbell
Mat 2.4-- 62 min: chair, 2-3 lb ankle weight
Mat 3.1-- 50 min: 3-5-8 lb dumbbell
Mat 3.2-- 61 min: tubing, ankle cuff, 3 lb dumbbell
Mat 3.3-- 57 min: 3 lb wrist/ankle weights
Mat 3.4-- 59 min: 5 lb dumbbell, chair, band, glide pad
Mat 4.1-- 57 min: heavy dumbbell, light dumbbell, chair
Mat 4.2-- 56 min: heavy kettlebell (15-20), chair
Mat 4.3-- 54 min: heavy dumbbell (10+ lb), tubing, ankle cuff
Mat 4.4-- 60 min: only mat and blocks
Mat 5.1-- 53 min: 5lb dumbbell
Mat 5.2-- 57 min: 15-30 lb kettlebell, gliding disc
Mat 5.3-- 56 min: chair, 3 & 8 lb dumbbell
Mat 5.4-- 61 min: gliding disc, 3 lb ankle/wrist weights
Mat 6.1-- 51 min: 3 lb wrist weight or dumbbell
Mat 6.2-- 59 min: chair, 15-20 lb kettlebell
Mat 6.3 – 53 min.: Looped band, ankle/wrist cuff, 10lb. dumbbell
Mat 6.4 – 57 min.: Chair. Looped band
Mat 7.1 – 56 min.: Heavy dumbbell, 3lb. wrist weights
Mat 7.2 – 55 min.: 15 Lb. Kettlebell, 3 lb. ankle weights.
Mat 7.3 – 41 min.: 8-5 lb. dumbbells, 3lb. wrist wt., tubing (Last 15 min. of abs, stretch weren’t recorded)
Mat 7.4 – 57 min.: Kettlebell (unk. weight), chair, ankle cuff w/ band
Mat 8.1 – 54 min.: Tubing, wrist/ankle cuff
Mat 8.2 – 59 min.: Chair, 3 lb. ankle weights
Mat 8.3 – 49 min.: Tubing
Mat 8.4 – 60 min.: 10 lb. dumbbell
Mat 9.1 - 52 min.: 10 lb. dumbbell, one 5 lb. dumbbell
Mat 9.2 - 64 min.: Looped band
Mat 9.3 - 49 min.: 3 lb. wrist weights, 1 lb. dumbbells
Mat 9.4 - 56 min.: Mat, blocks only
Mat 10.1- 54 min.: 1-3 lb. dumbbells
Mat 10.2- 59 min.: 3 lb. ankle weights
Mat 10.3- 44 min.: Heavy dumbbell, 8-10-15 lb.
Mat 10.4 -55 min.: 15-20-25 lb. kettlebell
Mat 11.1- 54 min.: 10 or 15 lb. dumbbell
Mat 11.2- 53 min.: chair, 10 lb. dumbbell
Mat 11.3- 54 min.: 3 lb. ankle weight, 8 lb. dumbbell

Target toning 1.1-- 46 min: chair, 8-10 lb dumbbell (lower focus)
2.1-- 51 min: 8-10 lb dumbbell (upper focus)
3.1-- 49 min: dumbbell (core focus)

QuickTone 1-- 32 min: chair (buns & thighs)
2-- 32 min: heavy-med-light dumbbell of choice (upper body corset and arms)
3-- 36 min: 3-5-8 lb ankle wts (saddlebag begone!)
4-- 32 min: only mat and blocks (travel)
5-- 33 min: 15-20 lb kettlebell (total body kettlebell)

[sunday]

Thanks for starting, Nat!!

If I can add:

Quick Tone 6 - 35 minutes, heavy kettlebell (15, 20 or 25 lb) and heavy dumbbells (10, 15 or 20 lb) workout (total body)
Quick Tone 7 - 34 minutes, Ugi ball (total body)

[jackier]

I just finished my first week with the 4 series and I LOVE it! I wanted to do a quick tone on a non-art day but I had to scroll through the workout descriptions. This will be a great way to be able to glance at all of them and decide. Thanks!

[ARTmethodfan]

I received a work phone call that has taken up my whole morning. I'm so glad that you all started adding information. Woohoo!

I have some reviews that I will add soon too.

Thank you!!

[ARTmethodfan]

SERIES 1

ART Mat 1.1 - Upper Focus
Length - 51:19
Equipment - two 5-8 lb dumbbells, two yoga blocks, mat

warmup
tech study
dynamic cardio toning -
- plank / touch knees to floor
- down dog to plank
- combo
- plank stand to balance
- combo
standing with dumbbells -
- hammer curl to overhead press
- squat
- balance - foot to other knee
on floor - staggered blocks, extend right leg toe to floor
- row with dumbbell, bring extended leg in knee across
- row with dumbell, turn to outside and press overhead
plank - pull extended leg in/knee across
- repeat on other side
sit on block, put other block between knees, push hands together
- waist twists -touch outside of block with elbow then switch
- hands to floor, pull knees in then touch toes to floor
- boat
lying down with calves on blocks
- crunches
- modified bicycles
- L-leg, elbow to knee kicking leg towards you
stretch

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ART Mat 1.2 - Lower Focus
Length - 51:16
Equipment - chair, two 8-10 lb dumbbells, two yoga blocks, mat

warmup
tech study
dynamic cardio toning -
- mtn climbers
- plank/lunge/stand
- low squat pulses, jump back to plank
- plank/down dog
chair
- walking lunges - leg press, back to lunge
- standing, extend one leg back, knee to shoulder w/ hands on chair
- plie squat straddling seat of chair
- sit and sands, sitting on chair
- dead lifts
- hip thrusts with stand from sitting on chair
bridge work - lying on floor with feet on chair
abs
stretch

Review: This workout hits the lower body hard but in a good way. Step ups on the chair get your thighs, leg pull-ins get your butt, plie squats get the inner thighs and hips, bridge work gets your hamstrings. Nice stretch section at the end with a long stretch for the lower back.

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ART Mat 1.3 - Upper Focus
Length - 59:06:00
Equipment - 8 or 10 or 15 lb dumbbells, 2 blocks, mat

Warmup
Tech Study
DCT
- plank hold
- mountain climbers
- plank/down dog
- plank/lunge/stand
- butt to heels
Staggered on all fours
- dumbbell floor to shoulder
- clean and press
- tap foot in, side kicks
- combo
Shin stand on blocks
- bicep curls
- sit back to hip thrusts
- alternating back kicks
Lying on back holding one dumbbell, calves on blocks
- roll to situp
- crunch with arms held out to sides, palms up
- side to side crunches
- roll up to boat/ alternate leg extension
Stretch

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ART Mat 1.4 - Lower Focus

Length - 57:00
Equipment - 3lb ankle weights, 15lb kettlebell, 2 blocks, mat
"Hurricane Sandy" workout - the workout filmed after the storm

Warm Up
Tech Study
DCT
- mountain climbers
- plank/down dog
- lunge forward/open side
- squat hold/stand
Standing - 2 blocks and kettlebell
- curtsey lunge
- curtsey lunge alternating with kettlebell touching floor
- deadlifts
- narrow plie squats
- speed skaters
On floor, side lying
- leg lifts
- front kicks
- back kicks
- front/back kicks
- pretzel lifts
Abs
Stretch

[Exercise Diva]

This is so helpful! Thank you for getting this going.

Joan

[ARTmethodfan]

SERIES 2

ART Mat 2.1 - Upper Focus
Length: 51:12:00
Equipment: One heavy and one light set of dumbbells, block mat
Notes: This one is with Eduardo as only class member

Warm Up
Tech Study
DCT
- plank
- mtn climbers
- down dog/plank
- plank to stand tap
- plank to lunge/side twist
Heavy dumbbells
- lift from floor, clean to shoulder then press
Light dumbbells
-lateral raise, then chest press
- arc raises to side
Heavy dumbbells
- upright row from floor
Light dumbbells
-lateral raise, then chest press
- from lunge, arc raises to side
Plank
- repeat elements from DCT
Kneeling with knees on blocks
- light dumbbells, straight arm side reaises
- hold arm out, kick opposite leg back
- touch ankle, press around to front in arc
- press up to plank then tap knees to block
Camel stretch then plank
Lunge stretch
Abs
Stretch


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ART Mat 2.2 - Lower Focus
Breakdown/review by VF user - deneira (Eva)
Length - 50:59
Equipment -one 8 lb dumbbell, one kettlebell (unspecified), chair, mat, yoga blocks

warmup
tech study
dynamic cardio toning -
- downward dog to plank
- right leg in, stand up, ankle to knee, lunge, down to plank
- combo
-plank hold

one legged moves with yoga block
- one-legged lunge to standing one-legged flying maneuver (arms extended)
- hold plank
- repeat above on other side
- alternate one-legged lunge to standing one-legged flying maneuver from right to left
- hold plank
- right leg lunge, left ankle to right ankle with bent right leg, back to lunge while leaning forward on blocks
- right leg lunge, left ankle to right ankle with straight right leg, back to lunge while leaning forward on blocks
- right leg straight, left leg lift (in attitude) extend back, lift and lower
- hold plank
- repeat series on other side
- hold plank

with chair, 8# weight and kettle bell
- one-legged straight leg deadlift with weight in opposite hand
- one-legged straight leg deadlift with weight in opposite hand to half lift of weight to shoulder
- one-legged straight leg deadlift with weight in opposite hand to standing knee lift
- overhead one-hand row with dumbbell, standing quad extension
-side lunge with weight in alternate hand, to standing knee lift
- kettle bell swings
-repeat circuit on other side

on floor - lying on back with blocks under shins
- alternating front leg lifts
- side crunch with upright leg - switch

stretch

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ART Mat 2.3 - Upper Focus
Mat 2.3 Upper
Length - 57:46
Equipment - one set heavy dumbbells, one set light dumbbells, mat, blocks

warmup
tech study
DCT
- down dog/plank
- hold plank
- rotate to side plank
- lunge stand to balance alternating
- hold plank
- down dog/plank/rotate to side/lunge stand to balance
stagger blocks, one knee on block other foot forward on floor
- shoulder press/leg kick back
- hold leg up in back, buttkicks with lat pullbacks
- elbow up, knee in
- torso up, shoulder raise
- arm over ear, tricep press
- lunge stand with bicep curl
on all fours, hands on blocks
- butt to heel, launch forward
sit on blocks
- shoulder presses
- tricep kickbacks
- leg kickouts
- combo - tricep kickback/leg out, tricep kickback to shoulder press
sitting on blocks, 1-lb weights
- one leg out, swing arms forward, kick straight leg up
- V-sit crunches
- waist twists
- tricep over/under kickbacks
- curl arms up overhead

abs
stretch



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ART Mat 2.4 - Lower Focus
Length - 1:01:36
Equipment - chair, 2-3lb ankle weight, mat, blocks

warmup
tech study
DCT
- knees on floor/straighten legs to plank
- hold plank
- down dog/plank
- combo
- down dog, kick leg back and up then forward to floor behind block
- lunge stand to balance then down dog/leg kick back
- knee pulls
all fours, one hand on block, one hand on floor
- leg kick back then press forward into lunge
staggered blocks
- walking hydrants
- touch ankles then kick back
chair and ankle weights
- stand to the side of chair, touch outside toe to corner of chair then stand wide
- toe touches chair corner, kick out
- straddle chair, plie squat
abs
stretch