Low Max intensifier: Grab The Med Ball!

Hi, Gang! I tried this this past Sunday and it really worked!

When doing Low Max, either as produced or the Blast Only premix, grab your med ball, or a dumbbell between 5 and 8 pounds, and perform the blasts holding the ball or dumbbell in both hands. Keep your step height up so that your legs continue to be challenged. Talk about a leg burn, as well as keeping your cardio totally elevated!

For the uninitiated, here are the blasts broken down and suggested hand / arm placement or movements:

Blast 1: grounded sumo squats with static arms; simply hold the med ball / weight up near your torso as Cathe holds her hands together

Blast #2: Lunge kicks in varying tempos on the step; hold the med ball / weight up near your torso (Cathe extends her arms out somewhat; this might be a little taxing on the shoulders and compromise balance if you're holding a weighted object)

Blast #3: Step-up with long-lever leg abduction plus Sculpt-15; extend ball / weight overhead on the up-phase during the step-up / leg abduction phase and hold weight close to torso during the Sculpt-15 phase

Blast #4: Slam-Its and Alternating Single Step-Ups with Leg Abductions; hold ball / weight close to torso during Slam-Its and extend arms overhead during the up-phase of each step-up

Blast #5: Uneven push-ups off side of step plus grounded leg sweeps on/off step with torso twists plus uneven slow squats and explosions up; hold weight close to torso during the faster uneven push-ups and during torso twists (boy does this work the core), and drop weight below pelvic level on the squat phase and extend arms overhead on up phase during the slow-squat / explosion-up phase

Blast #6: Low-impact Speed Skates on floor plus side- and rear lunges on step; hold weight close to torso on speed-skate phase; hold weight close to torso OR gently perform biceps curls during side- and rear lunge phases

Blast #7: get rid of the weight and perform as produced.

Have fun!

A-Jock

In a word: SWEET!
Love you A-Jock!
Mattea

Awesome A-Jock...will be adding this to the mix!!


http://www.GlitterMaker.com/created/39583717.gif[/IMG][/URL]
(fitxme)
http://www.picturetrail.com/fitxme

Great idea!

I will sometimes grab a med ball when doing cardio, but I don't think I've tried it with Low Max yet. I like to add transverse plane moves (rotations, figure eight moves with the ball in front), toss the med ball from side-to-side when doing lateral moves like speed skaters or do "reach to the floor on one side and up to the ceiling on the other" diagonal moves or floor reaches on both sides for lunge-type moves or speed skaters.

Thank you A-Jock for the great ideas! I will be trying these!
Jen

Thank You I printed it and will give it a whirl.

beth6395

A-Jock~
Just when I thought I was doing pretty good and keeping up--no pauses! ;-)
Ya'll are awesome!!!!! Keep those challenges coming, please!

All I can say is WOW! I never thought to do this. Low Max is my all time favorite Cathe workout. I am so psyched to try this tomorrow!! Thanks a bunch!
--Jennifer

I have a "free"day tomorrow before I start my May rotation on Monday. I'm going to try this! Only I am using 5#weights, because my med ball is 8#.
Thanks A-Jock!!
Deanie

Just wanted to say thanks A-Jock for continuing to try to "kill" us.;-)

I love LM and will have to give this a try.

A-Jock, this is excellent!!! I will try this next time I do it! Thanks for the great suggestion!

A-Jock,
Did this today and loved it! Added alot more intensity and I only used one 5# weight!! Then I topped it off with your abs mish-mosh:core abs roll outs with stability ball, ctx planks and roll ups and MIS abs. My body is happily having DOMs already- Thanks!!!
Deanie

This sounds very advanced and tense but I will try it today since I am currently putting together my rotation. If I am still living after this attempt then I will surely add it.


.Lisa

A-Jock: A GREAT BIG THANK YOU! I used my 6lb medicine ball and I loved, loved, loved it. What a Fantastic idea. Now I will be trying it on all the workouts where I can change it up!

beth6395

This is the first time I've ever taken anyone's suggestions on changing a workout. I'm doing Cathe's May rotation and used low max as my cardio. I did the last 4 interval premix and all I can say is WOW :7 What a whole new kind of pain. Thanks a lot for the suggestion!!!!!!!!!!!!

Hi Girlfriend,

I am going to try this. Great idea!

Joanne

Hello,
Another way to do this without tying up your hands holding a weight is to make a belt out of two ankle weights and strap them around your waist. You can also grab some handweights to work your upper body as well by doing military presses, or bicep curls, or whatever is comfortable doing while performing the step routine.

Hi A-Jock!
I did your workout today and loved it!!! Thank you so much for all your great ideas. I was doing your abs on top of the step not to long ago and liked that too.
Thanks again!
Jen