Did anyone copy the descriptions of Hardcore Workouts

WRITER

Cathlete
Hi,
Did anyone cut and paste all the descriptions of the Hardcore workouts that Cathe ran a while ago? I'm having trouble finding them, and I'd like to have them ready when my dvds arrive. I like to have a breakdown of the workout printed out before I do a workout, Thanks.
 
Hi, Here you have the details of the workouts of CK sales:



Gym Style - Legs
Gym Style Legs is a comprehensive 60 plus minute workout that focuses on the use of compound and isolation exercises which target the legs, glutes, and buttock area. Both traditional and non-traditional exercises will help strengthen and firm even the most stubborn areas. This workout will use a wide variety of weight ranges and rep patterns in a controlled manner. Do this workout one to two times per week and in conjunction with our other Gym Style Workouts.

Warm Up

Standing Legs

Barbell Squats
2nd set
3rd set plus bonus reps
Front lunges w/dumbbells
Set #2
Rear lunges w/dumbbells
Plie Squats w/dumbbells
2nd set
Leg Press w/band
2nd set
Barbell deadlift w/toes elevated
Barbell stiff legged deadlifts on high step
Slow motion lunges w/dumbbells
Standing calf raises
Floorwork Legs

Tibialis anterior toe pulls
Glute squeezes on the ball
One legged Roll Outs on the ball (this goes right into glute presses)
Glute Presses on the ball
Glute tucks w/step and band
Roll In's on the ball
Inner thigh squeeze on the ball
Inner thigh lifts w/band
Inner thigh lifts w/band
Vertical outer thigh press w/band
Outer thigh raises w/band
Stretch

Equipment needed: High Step, Weighted Barbell, Various Weighted Dumbbells, Medium Tension Resistance Band, Stability Ball

Music Provided by Big Beat Productions



Muscle Max

(Approx 72 min.) A total body, moderate to heavy weight training workout. Focuses on the effective basics and is sequenced in a manner to deliver results. While this workout can be done 2, but no more than 3, times per week on its own, it can also be used in conjunction with the Gym Style workouts as a way of targeting all the body parts a second time per week.

Warm Up
Lower Body : Dumbbell Squats - Barbell Squats - Barbell Static Lunges
Chest : Push Ups - Dumbbell Flys #1 - Dumbbell Flys #2 - Push Ups
Back : Barbell Underhand Rows #1 - Barbell Underhand Rows #2 - Dumbbell One Arm Rows - Barbell Pullovers
Lower Body : Band Leg Presses #1 - Dumbbell Plie Squats #1 - Dumbbell Plie Squats #2
Shoulders : Dumbbell Lateral Raise #1 - Dumbbell Lateral Raise #2 - Band Lateral Raise - Dumbbell Upright Row #1 - Dumbbell Upright Row #2 - Barbell Front Raise/Delt
Biceps : Barbell Curls #1 - Barbell Curls #2 - Dumbbell Curls
Triceps : Dumbbell Press/Dips #1 - Dumbbell Press/Dips #2 - Band Kickbacks
Core/ABS
Stretch

You will need a full sized step (w/preferably 3 risers on each side), an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.

Music is by Big Beat/BK Howe and is an upbeat mix of mostly recognizable, vocal, and instrumental music.

High Step Challenge
(Approx 68 min.)
Full of endless energy & designed to increase your muscle endurance, enhance your aerobic capacity, and put your physical stamina to the test.
Warm Up

Cardio #1 (w/step) : Leg Press w/band - Tricep Push Ups on step - Leg Press with Overhead press - Dips - Side Push Ups

Cardio # 2 (no step) : Squats w/barbell - Deadlift w/barbell - Barbell rows 1st set - Barbell rows 2nd set - Back rows w/band - Push Ups

Cardio #3 (w/step) : Leg Press w/ band - Hammer punch lunges - Barbell Curls - Barbell Curls - One Arm overhead press w/band

Cardio #4 (no step) : Plie squats w/dumbbell - Seated lateral raise w/dumbbell - External rotation w/ band - Seated t-back squeeze w/band - Isolation flys

Cardio #5 (no step) : Calf raises w/barbell - Decline push ups on step - Upright row/overhead press w/dumbbells - Rear delt fly w/band - Hover Squats w/dumbbell - Core/Abs

Stretch

Side Note: You may feel after reading the line up that these exercises are similar to other high step workouts you have done. It is the exercise sequence and the varied equipment changes that give this workouts its unique challenge You will need a high step, an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.

Music is by Big Beat/BK Howe and is an upbeat mix of mostly recognizable, vocal, and instrumental music.

Low Max
(70 min.) High Intensity, Low Impact workout performed on an 8 inch step height (this height is optional and no higher than 8 inches is recommended). Begins with an 8 min. warm up followed by 7 low impact step combo's alternated with 7 low impact intensity blasts. A 6 minute stretch completes the workout. All of the step combo's are approximately 5 minutes in length and all of the intensity blasts are approximately 3 minutes in length. The combo's are broken down with just enough learning curve so that they do not become overly repetitive for future workouts.
Step Combo #1: You will see some mambo's, pivot turns, rock horse variations and things of this nature.
Blast #1: Low impact defensive squats with rhythmic changes and patterns to bring the heart rate up while shaping the thighs. Step Combo #2: A more athletic/kickbox step approach with dynamic movements.
Blast #2 : A long series of rhythmic lunge kicks that will surely elevate the heart rate a shape the legs.
Step Combo #3 : Slightly intricate step choreography with a bit more learning curve included. This has some triple steps, step sweeps, pivots, slap claps etc.
Blast #3 : Dynamic outer thigh movements and sculpting drills.
Step Combo #4 : a slightly tricky combo but easy to catch on.
Blast #4 : Slam It's and leg drills
Step Combo #5 : A straight forward combo consisting of high leg kicks and other moves.
Blast #5 : high intensity leg drills with a few variations.
Step Combo #6 : A fun march, mambo, and shuffle combo.
Blast #6 Low speed skaters, hammer punch lunges and other low dynamic moves.
Step Combo #7 : A fun and unique kickbox combo that is a little tricky but worth the effort
Blast #7 : Tap n side kicks followed by low reaching lunges.
A two minute cooldown followed by a 6 minute stretch.

Music: Bk Howe Productions. A mix of mostly recognizable top 40, dance, and club music. Both instrumental and lyrical mixes make this upbeat and energetic soundtrack a perfect compliment to the workout.

IMAX 3
(60 min.) A 9 min.warm up, 10 mini step combo's alternated with 10 interval blasts, and a cool down complete with a stretch. Each step combo will be familiar moves put together in a refreshing way. A couple of new moves will be mixed in here and there to keep you on your toes. Keeping with tradition, the 32 count step combo's will each be repeated 6 times before moving into the intensity blasts. The intensity blasts are at times longer than the step combo's themselves. Each blast consists of a combination of about 2 to 3 intense moves (per blast) that repeats itself about 4 times (per blast)and gradually brings you to your lactate threshold. You will find that all the blasts vary in length and intensity keeping your muscles challenged and inspired. To really up the overall challenge, recovery time between some of the "milder" intervals has been reduced. A cool down will follow the last blast and then a relaxing stretch will complete the workout.

Music: Bk Howe Productions. A mix of mostly recognizeable top 40, dance, and club music. Just as in Low Max, both instrumental and lyrical mixes make this upbeat and energetic sountrack a perfect compliment to the workout.

Kick Max
(Approx. 70 minutes)
Warm Up (12 minutes): An extended warm up which will incorporate the basic kick and punches into movement patterns plus incorporate new movement patterns designed to enhance your balance and flexibility.
Kick and Punch Combo's (22 minutes): Similar to the format of KPC's segment, you will now do 4 combinations which feature a punching combo combined with a kicking combo. The first combo is more elementary and each one after that will gradually become more intricate to keep you challenged and working hard. Hands will be wrapped for this segment but this is not required.
Kickbox/Bootcamp Challenge (15 minutes): 10 high impact conditioning drills (some more intense than others). You will recognize most of the moves in this segment since the purpose is to quickly "see it and do it". This segment provides the bonus burn for those who are wanting a hardcore, calorie burning, challenge. Good news for those who are not interested in this segment., simply skip to leg conditioning drills and you still get a close to an hour kickbox workout.
Leg Conditioning Drills (18 minutes): "OUCHIE", best describes how you will feel during these drills. (Don't worry, it get's just a little easier with each and every workout). This segment is designed to shape your legs while enhancing your kicking skills and flexibility. The more skilled and flexible you become, the more efficient your future workouts will be. You will do conditioning drills for the round/side kicks and hip flexor and front kicks. You will also do slow motion side, round, front snap, and front thrust kicks to really get a feel for them. A chair is required for this segment.
Stretch : A 6 minute relaxing stretch will complete this challenging workout.

Music : Provided by Music Flex and is all instrumental. There is a constant driving down beat behind all of the upbeat songs.

Core Max
(60 min.) Pick and choose anyone of the segments and do them 3 times per week.

Segment #1 Exercises (20 min.) No equipment used.
1) Super Mans - 2) Levitation Holds - 3) Hip Lifts Bent Leg - 4) Hip Lifts Straight Leg 5) Corkscrew - 6) Opposite elbow to knee - 7) Reach to outside of knee - 8) Frog Style crunches (both knees open to sides) - 9) Crunches with straight legs in air - 10) Crunches w/knees bent on floor - 11) 3 level crunches - 12) rope climb crunches 13) Frog Style crunches (second time) - 14) 3 level crunches (second time) w/ pulses at the top - 15) Ax Crunches - 16) Reverse Crunches - 17) Crunches w/Arms and legs extended - 18) Reverse crunch (second time) - Straight Leg Prone Plank Hip Dip Planks

Segment #2 Exercises w/ Stability Ball Only (20 minutes).
1) Superman on ball - 2) Roll Out's - 3) Roll In's - 4) Roll In's for obliques (legs pull in on an angle) - 5) Pikes (jacknife) on the ball - 6) Crunches on top of ball - 7) Long Lever Ball Exchange - 8) Vertical Oblique Rotations w/ legs straight in air - 9) Side to Side Chops - 10) Ax Chops for Obliques - 11) Pelvic Tilt Crunches

Segment #3 Exercises: Stability Ball AND Medicine Ball (20 minutes) .
MED BALL ONLY : 1) Superman (no equipment) - 2) Curl Up's w/ med ball - 3) Rocket Shoots - 4) Modified V-Sit - 5) Oblique Rotations w/ knees bent in the air
STABILITY AND MEDICINE BALL Together : 6) Side to side rotations - 7) supine wood chops on a diagonal - 8) side to side wood chops on stability ball holding med ball - 9) Oblique crunches w/med ball on shoulder 10) Long Range crunches - 11) Short range crunches - 12) Long Range crunch (2nd set) 13) Short Range crunch (2nd set)

These segments feature some new moves which may feel very different to you at first. Once you see the move, try the move, and get acclimated to it, you will really maximize the benefits of the workouts. As always, keep your focus, use a challenging weight wherever offered, use good form, and execute every rep to YOUR maximal effort.

Gym Style - Back, Shoulders & Biceps
(Approx 62 min.)
Work a variety of rep patterns, always in a controlled manner. Most of the rep speeds are a 2/2 count or slower (and only faster when it suits the specific exercise). The rests between the exercises are moderate. The band exercises bring the muscle group to total exhaustion wherever included. Though viewing a list of exercises may appear standard, you will love the challenge this workout delivers.

Warm Up
BACK : Dumbbell Row Reverse Grip #1 - Dumbbell Row Reverse Grip #2 - Dumbbell Row Reverse Grip #3 - Dumbbell One Arm Row #1 - Dumbbell One Arm Row #2 - Band T-Back Squeeze - Barbell Pullovers #1 - Barbell Pullovers #2 - MODIFIED BACK EXTENSIONS (lower back) - Prone Back Side Rotations (lower back)
SHOULDERS : Dumbbell Overhead Press #1 - Dumbbell Overhead Press #2 - Dumbbell Overhead Press #3 - Dumbbell Lateral Raise #1 - Dumbbell Lateral Raise #2 - Band Lateral Raise - Band Front Raise - Dumbbell Rear Fly #1 - Dumbbell Rear Fly #2 - Band Rear Delt Raise
BICEPS : Barbell Curls #1 - Barbell Curls #2 - Dumbbell Curls - Dumbbell Concentration Curls #1 - Dumbbell Concentration Curls #2 -Dumbbell Curl Up, Wrist Turn Lower Down - Dumbbell Hammer Curls - Dumbbell Wrist Curls #1 - Dumbbell Wrist Curls #2
Stretch

You will need a full size step (preferably 3 risers per side), an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.
Music is by Big Beat/BK Howe and is an upbeat mix of mostly non-recognizable, vocal, and instrumental music.


Gym Style - Chest & Triceps
(Approx. 48 min.) Will provide you with a very intense and thorough workout. Start your chest workout with drop sets of push ups to get a TOTAL pump in your chest. There will be a slight rest between every set of push ups. Be sure to use whatever modification necessary if standard push ups do not suit you (ie: do them on your knees, or use push up handle bars. etc). After that you will go on to standard, yet tried and true, exercises with a heavy weight and controlled rep speed (mostly a 2/2 count) with moderate rests between sets. We all agreed that at the end of the chest workout, our pec's were pumped and on fire. Triceps will leave you equally pumped and challenged. Especially with the inclusion of the band bonus burns.

Warm Up
CHEST : Push ups -16 reps - Push ups -14 reps - Push ups -12 reps - Push ups -10 reps - Push ups -8 reps - Push ups -6 reps - Push ups -4 reps - Push ups -2 reps - Dumbbell Bench Press #1 - Dumbbell Bench Press #2 - Dumbbell Bench Press #3 - Dumbbell Chest Flys #1 - Dumbbell Chest Flys #2 - Dumbbell Chest Flys #3 - Dumbbell Incline Chest Press #1 - Dumbbell Incline Chest Press #2 - Dumbbell Incline Flys #1 - Dumbbell Incline Flys #2 - Barbell Close Grip Press #1 (transition exercise to triceps) - Barbell Close Grip Press #2
TRICEPS : Dips - Dumbbell Lying Extensions #1 - Dumbbell Lying Extensions #2 - Dumbbell Seated Extensions #1 - Dumbbell Seated Extensions #2 - Dumbbell Cross Body Extensions #1 - Dumbbell Cross Body Extensions #2 - Band Bonus Burn...Cross Body Extentions - Dumbbell Kickbacks #1 - Dumbbell Kickbacks #2 - Band Bonus Burn....Kickbacks
Stretch

You will need a full sized step (preferably with 3 risers under each side), an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.

Music was created by Muscle Mixes and is an all instrumental mix of various styles of music to help keep you motivated.

Stretch Max
60 min.)
Three 20 minute stretching segments. The stretches you will see are a hybrid of basic, athletic-based, yoga-based, and gymnastic-based. Feel free to do any or all of the segments as often as you like. For best results and to enhance your flexibility, it is recommended that you do at least one of the segments 3 times per week. Also note that you should be completely warmed up before participating in the segments. Cathe likes to stretch after a minimum of 20 minute of cardio. That is when muscles are completely pliable and open to elasticity gains.

Each segment focuses on stretching all of the major muscle groups in the body. Segment one does this without any equipment, while segment 2 uses a stability ball and segment 3 uses a resistance band. The overall atmosphere on the workouts is calm and peaceful with very little talking once in the stretch.



Hardcore Extreme:
Consists of 3 intense workouts each averaging approximately 70 min. These workouts are a compilation of the following four DVD workouts from the Hard Core Series: Imax 3, Low Max, Kick Max, and High Step Challenge.

Workout #1 Combines interval training with circuit training. Workout #2 combines high impact and low impact intervals. Workout #3 combines interval training with high impact conditioning drills as well as leg conditioning drills.

To perform all three of these workouts you will need the following equipment: A High Step, an Original Health Club Step, various weighted dumbbells, an adjustable barbell, and a medium tension resistance band.

Premix #1: Interval Circuit (approx. 71 min.)


Warm Up Imax 3
Imax Interval 1(includes the blast too)
Imax Interval 2
High step Cycle #1
Leg Press w/band
Tricep Push Ups on step
Leg Press with Overhead press
Dips
Side Push Ups
Imax Interval 4
Imax Interval #5
High Step Cycle #2
Squats w/barbell
Deadlift w/barbell
Barbell rows 1st set
Barbell rows 2nd set
Back rows w/band
Push Ups
Imax Interval 9
Imax Interval 10
High Step Cycle #3
Leg Press w/ band
Hammer punch lunges
Barbell Curls
Barbell Curls
One Arm overhead press w/band
Plus add on upright row/overhead press w/dumbbells (only this exercise, not the whole cycle)
High Step Stretch
Premix #2 High/Low Intervals (approx 73 min)


Lomax Warm Up
Lomax Step Combo #1(this includes the blast too)
Imax Interval 2(includes blast)
Imax Interval 3(this includes the blast too)
Lomax Step Combo #3(includes blast)
Imax Interval 6(this includes blast)
Imax Interval 7(this includes blast)
Lomax Step Combo #4 (this includes blast)
Imax Interval 10(this includes blast)
Kick Max Blast Challenge
Kick Max stretch
Premix #3: Interval Blast Plus Legs (approx. 69 min)


Imax 3 Warm Up
Imax Interval 5(includes blast)
Imax Interval 6(includes blast)
Imax Interval 7(includes blast)
Kick Max Blast Challenge (ONLY first 5 blasts)
Imax Interval 8(includes blast)
Imax Interval 9(includes blast
Imax Interval 10(includes blast)
Kick Max Blast Challenge (ONLY the 2nd five blasts)
Kick Max Leg Conditioning Drills
Kick Max Stretch



Mariágeles a spanish terminator junkie. :) :)
 
RE: Did anyone copy the descriptions of Hardcore Workou...

Hi WRITER!

Yes, I printed all of them out too. The best way to find them is to do an advanced search in Ask Cathe forum only. Under keyword put "details" and search in the subject only. That will bring up all the hardcore workouts that she provided descriptions for except for Gym Style Back Shoulders & Biceps (she didn't use the word details in that one for some reason), so you will have to do a separate search for "Gym Style" as a keyword and it will pop up.

Have Fun!

:p Nicole
 
Thanks to all of you. Stayfit, I appreciate having all the details there, I've cut and pasted your summary! I also appreciate the advice on how to access them again -- I actually did try the website, but stupidly I went from the front page and clicked on the workout titles (and the details were not listed) instead of from the order page. I thought it was odd that Cathe didn't have the details up.... brain dead from overwork.....
 
spreadsheets of hardcore?

Did anyone make a spreadsheet of the hardcores that they can share or know if it will be available on the fitnessvideofanatics site to print out?

TIA
 
RE: spreadsheets of hardcore?

Now that that website has closed down....is there another place we can go to get the Hardcore Series worksheets??

Thanks!

Be seeing you,
The Duck
 

Our Newsletter

Get awesome content delivered straight to your inbox.

Top