Cathe Friedrich

Hi Everyone! Great news….we are planning to film a new upcoming workout series called XTRAIN! I am so excited! It’s going to be a goodie for sure!!!!

XTRAIN is a total body fitness program based on Undulating Periodization (just a fancy term meaning we constantly mix things up) instead of a Linear Periodization plan like we did in the original STS program. There are many advantages to undulating workouts, but best of all, this type of workout is easily adaptable to almost anyone’s busy schedule and takes the worry out of having to miss any workouts due to unplanned life circumstances.

The idea for the XTRAIN series was born out of listening to everyone’s feedback and suggestions about STS and another older favorite, Cross Train Xpress. XTRAIN takes the best of both STS and Cross Train Xpress and merges the two concepts, but of course with an updated approach and improvements.

XTRAIN has been uniquely designed to fit almost anyone’s hectic schedule and there are hundreds of ways the XTRAIN program can be done. This way you’re not limited to just the regular 90 Day program. For example; just like we did in Cross Train Express, each of the XTRAIN cardio workouts comes with several options to do a short (approx 15 min) single muscle group strength training workout at the end of your cardio workout. We’ve even added optional 100 rep challenges to every cardio workout as another strength training option. And of course XTRAIN also offers multiple body part workouts just like we did in the original STS program, but this time we have reduced the time of the workouts and the equipment needed. So what do you get when you combine kickbutt cardio workouts with effective undulating weight workouts, great music, tons of premixes, detailed chapter menus, and beautiful filming? A system that stands in a league of its own….THE XTRAIN SERIES!!! | Pre – Order Now |

Our Goal:

With XTRAIN our goal is to give you a fun and challenging total workout program based on the latest science that has great workouts in all three exercise categories- not just one or two!!!

1. strength and toning – upper body
2. strength and toning – lower body
3. cardio workouts

The XTRAIN Workouts:

1. Chest/Back/Shoulders… You will use heavy weights and do 10 to 16 reps for each exercise. We keep the boredom factor down by not repeating any exercise throughout the program. To reduce the rest needed between exercises you will do rounds consisting of one set for chest followed by a set for back and end with one set for shoulders. You will continue to repeat this sequence throughout your workout using a different exercise each time for each muscle group.

2. Bi’s/Tris… You will use heavy weights with the same rep pattern and sequence you used in Chest, Back and Shoulders, except this time you will do rounds of just two exercises. Once again we keep the boredom factor down by not repeating any exercise and keeping rest periods to a minimum. This is why you will do rounds consisting of one set for Bi’s followed by a set for Tri’s. You will continue to repeat this sequence throughout your workout using a different exercise each time for each muscle group.

3. Legs and Rear Delts ….A couple of things to point out here are that: A) unlike the other two upper body DVDs mentioned above, this DVD will perform all the leg exercises together and then all rear delt exercises together (as opposed to alternating between the two). We are doing this because the legs require greater individual focus and repetition to overload them more effectively and time efficiently. The leg exercises will include new and traditional exercises scrambled in ways that will make Mr. DOMS come visit for sure. B) We are doing something unique here by giving rear delts their own additional “star power” because studies show that your posterior delt is usually the weakest of your delt muscles and this causes shoulder imbalance problems as well joint and posture issues.

4. Burn Sets …Consists of two traditional “straight sets” for both upper body workouts: Chest/back/Shoulders and Bi’s/Tri’s. In Burn Sets you will work each muscle group before moving on to the next muscle group. You will usually do three sets for each exercise with a goal of around 10+ reps for your first sand second sets. On your third set you will always lift to failure. Burn Sets upper body workouts are designed to be used with either Cardio Leg Blast or Legs/Rear delts.

5. SuperCuts….Putting a new twist on my other circuit workouts, Super Cuts is a high rep total body workout done to motivating music that keeps moving from exercise to exercise in a unique fashion with very little breaks in between. Unlike my other total body high rep workouts where one body part is worked to exhaustion at a time. Now a series of body parts will be worked with both traditional and non-traditional exercises in an undulating approach. A light and moderate set of hand weights , resistance tubing, firewalker band and discs will get you SUPERCUT in no time.

6. Hard Strikes….A boxing infused cardio workout that will let you play hard and STRIKE HARD!!! It’s an outrageous sweatfest of boxing based cardio blasts alternated with cardio based punching combos. The punching combos are fun and easy to learn, but by NO MEANS easy to do. As with any workout, you get out of it what you put into it so follow our lead and STRIKE HARD!! . This cardio workout comes with several options to do a short (approx 15 min) Burn Sets single muscle group strength training workout at the end of your cardio workout …or you can do our 100 Rep Challenge that takes even less time! These options are perfect for the exerciser who doesn’t have a lot of time that wants to get both their cardio and strength training in on the same day.

7. All – Out (Low Impact HiiT)…You asked for it and now I am delivering it!!! Get ready to embark on this ALL OUT LOW IMPACT HIIT journey! Enough Said!!!! Light weights, discs and firewalker loops with be used to enhance the cardio output of this workout. Wheaties anyone? This cardio workout comes with several options to do a short (approx 15 min) Burn Sets single muscle group strength training workout at the end of your cardio workout …or you can do our 100 Rep Challenge that takes even less time! These options are perfect for the exerciser who doesn’t have a lot of time that wants to get both their cardio and strength training in on the same day.

8. Tabatacise…”They’re Baaaaack” heee hee he he heeee..I’m thrilled to hear that you have all enjoyed my tabata drills in my latest workouts. Well now you can enjoy a whole 45 min workout full of them. I’ll have some high impact, some low impact, some firewalker band based, some disc based and some light weight based. There is something for everyone in this TABATACISE house! This cardio workout comes with several options to do a short (approx 15 min) Burn Sets single muscle group strength training workout at the end of your cardio workout …or you can do our 100 Rep Challenge that takes even less time! These options are perfect for the exerciser who doesn’t have a lot of time that wants to get both their cardio and strength training in on the same day.

9. Cardio Leg Blast/ Rear Delts….By building on the concept of plyo legs (a.k.a. contrast training) a new level of incineration is born. This “hot legs” workout is super charged with cardio and strength to build lean muscle mass and burn body fat like no other! This cardio workout comes with several options to do a short (approx 15 min) Burn Sets single muscle group strength training workout at the end of your cardio workout …or you can do our 100 Rep Challenge that takes even less time! These options are perfect for the exerciser who doesn’t have a lot of time that wants to get both their cardio and strength training in on the same day.

10. Ride! That’s right just like in Cycle Max you are going to RIDE…however this time to a new workout that will bring you to new heights…and hills and drills!!! RIDE is a super soaked cycle workout that burns countless calories, melts off body fat and well, just leaves you in the dust….that is unless you can keep up, wink!

* Xtrain will also feature two “Core” workouts that will be included and repeated on as many of the Xtrain DVDs as possible. You may Pre-Order Xtrain starting July 16th, 2012. Look for complete details in our next Newsletter. You will also be able to order any of our current DVDs with your Pre-Order, including our new CrossFire and To The Max videos. Any current DVDs you also order will ship Worldwide for Free within 1 to 2 business days of your Pre-Order! Your Pre-Sale DVDs will also ship Worldwide for FREE once they are available.

** Our Discount Coupons may be used on any of our current DVDs and/or products, but not the Pre-sale XTRAIN DVDs as they will already be discounted.

*** Actual workout formats may vary from the descriptions listed above.

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