PizzazzEE ©25 helps build stamina, much like a brisk walk. It won't perpare you for a marathon, but it will keep you fit.
However, some folks have told us they would like enhanced stamina in the program. Here it is, coming right up. AND, it still only takes 50‐55 minutes!
At PizzazzEE, we maintain that all of us need more than one activity in our lives. Many of those other activities aid stamina as well. They often concentrate on heart-rate and oxygen uptake, but not all are as supportive of balance and flexibility.
By pushing the PizzazzEE ©25 envelope a bit, you can add a little more heart-health, while still achieving the full benefits of the routine. Full benefits, and no additional time commitment.
Before pursuing the enhanced‐stamina variations, notice they come with a vital caveat.
Caveat: It is important to make certain you have fully mastered smooth control and good form in all 25 PizzazzEE steps, before emphasizing more stamina. This is to accentuate injury‐reduction and ensures you receive full benefit of the program before adding these elements of heightened stamina.
As with all steps in PizzazzEE ©25, you can pick and choose the step enhancements, perform them all, or stick to the original choices whenever you prefer.
Each of the following steps can be expanded slightly to achieve an enhanced workout. And best of all, the extra effort can still be accomplished in less than 55 minutes.
#5 ‐ Stop Signs
With a gym or Pilates ball, start enhanced PizzazzEE #5 lying on your back holding the ball between your feet. For movements on the Right hand, hold ball to the Left. Vice-Versa. During the arm/shoulder moves, when "elbows go in" bring the ball toward your chest. When the "elbows go out" push ball out (closer to floor) At the end, return to the normal stance of kneeling over the ball.
#12 ‐ Squats & Lifts
Move a bit quicker to add an additional 2 or more squats to the advanced goal of 12. If your balance allows, it's possible to do 16 within the time of the video AND still maintain good form.
Greater effort. Use a walk‐through Burpee for every other of the 12 squat/lifts. After 1 regular Squat & Lift, return down to do another squat, but this time walk legs back straight behind you to achieve a plank position. Lower down to the floor then push back up into a plank. Finally, hop both feet forward between your knees and return up. You're in position for your next regular squat.
#16 ‐ Hugs & Rolls
When in vertical bike pedal, increase the pace to add extra 'distance' to your ride.
#18 ‐ Paint the Floor
a) As video suggests, use the advanced-plus position with head lifted off floor.
b) Attempt up to 8 repetitions of 'paint the floor' instead of the advanced level of 6. (Generally, I don't recommend more than 8 but even at 8, make certain to tighten stomach/core muscles while preforming.)
#19 ‐ Oblique Lifts
Instead of maintaining a rate resulting in 10 lifts on each side, go more quickly, ensuring 12‐13 or even 14 lifts. Perform same number on both sides. Movement must remain smooth, both up and down. (Returning down should take nearly as much effort as coming up.)
#20 & #23 ‐ PQL Sweep
The advanced move in #20 & #23 suggests a "full (gentle) plank." There are other options:
a) Half-side plank. If you want more than the (basic) gentle side stretch, but less than a straight-leg side plank, this is the option for you to enhance your workout slightly. Instead of balancing on the feet (advanced), use your bent knees as your support-point. You may even raise your upper arm up over your body.
b) Straight-leg Side-plank Variations. There are many variations of side-planks. The 2 types of advanced lifts used in the regular PizzazzEE program are fairly gentle to moderate (balancing on lower leg or feet). Lower leg less effort. For greater enhancement, one can advance (slowly) to more sophisticated side planks – such as taking away the balancing arm & lifting it over the body, or even lifting the top leg. Both of these are significantly more difficult than the advanced stances of PQL sweep.
WHATEVER you choose to do – start out gently and take advancement SLOWLY.
Increased 'sweeps.' You can increase the number of sweeps done at the end of the step – it is easy to add at least two or three to each side. BUT remember to keep smooth control with the body quiet and only move the sweeping leg.
#21 ‐ 21‐Down
It's easy to increase the workout here. As the video suggests, for 'advance' level, hold each position for 6 or even 8 seconds. Start sooner, and steal seconds from the last portion of lifting up and bending back to make the timing work well.
#22 ‐ Angry Cat & Bird Dog
To the cat & dog, we add a bear. This is easiest after you have learned the other parts and can go a bit faster, especially doing bird dog. After preforming your bilateral advanced bird dog 3 times (for at least 3 seconds each), go to the Bear Hold.
Still in the position on all fours as in bird dog, tuck your toes under and raise the knees so that the lower legs are parallel to the ground. Hold position until you hear the video go to the next step.
#24 ‐ Push & Plank
a) Do the advance position, but instead of holding, add an optional leg-pump with straight legs. Knees alternatively pump to the floor.
b) For more effort – on each lift – keep the toes of one leg for balance and lift other leg straight off floor. Hold a couple seconds and switch legs. The more seconds held, the greater effort.
c) You can choose to add traditional push-ups after the 3 lifts.
There is time, but watch your form.
[NOTE: Only consider this if you are not challenged by the recommended
plank lifts. Yes, this is an option, but 'a' and 'b'
provide a safer stance in general and still enhance the stamina aspect.]
#25 ‐ Twisted Child
Twisted child incorporates 2 enhanced moves.
Hip Hinge for Seniors. During the advanced move of 'swinging hips' don't relax between each set of swings. Preform the normal advanced move, leaning back in a kneeling position and 'swing hips R to L' 3 x each. Then instead of relaxing, preform a hip hinge, leaning forward with a totally straight torso from head to hip. Come right back for next set of swings. Continue until it is time to sit down on the buttock.
Twisted child precedes drb's favorite add-on. Immediately following #25…
"North-South-East-West." After standing at end of Twisted Child,
pick up ball (if you have one) and face one direction–say "north."