The XTrain User’s Guide

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The XTrain User's GuideThe XTrain User Guide is free when you pre-order either our XTrain 9 or 10 pack discount bundle. Besides being packed with full color pictures taken during the filming of XTrain, the XTrain User’s Guide has been designed to be easy to understand and to provide you with as much information as possible about the XTrain workout program.

In the User’s Guide you’ll find workout details about nearly every exercise in the XTrain program, including the weight Cathe uses for each exercise. You‘ll find workout times for all of the workouts and premixes as well as the chapters included with each premix.

A list of recommended exercises to take a one rep max test is provided and the correlating Workout Manager exercise number is also listed to so that you can quickly find the exercise you want to test for as quickly as possible.

The Xtrain User Guide comes with four Rotations that can also be downloaded in your Workout Manager online calendar. A 5th rotation will only be included in the Workout Manager and not in the User Guide.

The following is a list of our five XTrain official Rotations:

1. XTrain 90 Day Undulating Workout Program

2. Optional XTrain & Low Impact Series 90 dayWorkout Program

3. Optional Cardio & Strength Combined 30 Day Workout Program (this is patterned after our CTX series and offers you the ability to do both cardio and one body part strength segment in the same day or workout)

4. Optional 30 Day Program with Ride included

5. Optional 30 Day Upper Body Strength Workout Program (Only available online in our Workout Manager)

These are just five rotations. We could easily right hundreds of rotations for XTrain. With 142 Premix workouts and a whole bunch of bonus workouts you have almost unlimited options at disposal. We designed our XTrain premixes so that each workout offers numerous workout time options to fit almost any workout time schedule.

Here is what you can expect to find in the XTrain User’s Guide:

A Note from Cathe………………………………………………………………………… 1

Get to Know Cathe Friedrich……………………………………………………………. 2

XTrain Information About Cathe Friedrich’s Xtrain Program………………… 3

Xtrain Hiit Cardio Workouts……………………………………………………………. 6

Xtrain Upper and Lower Body Strength and Toning Workouts………………. 8

Xtrain Bonus Workouts…………………………………………………………………..10

Why Diets Don’t Work……………………………………………………………………. 12

Finding the Right Weight for the Exercises in Xtrain……………………………..15

One Rep Max Testing……………………………………………………………………….16

One Rep Max Chart………………………………………………………………………….17

Equipment Needed………………………………………………………………………….21

Xtrain Quick Start Guide…………………………………………………………………..22

It’s Time to Get Xtraining………………………………………………………………….22

Workout Cards & Rotations……………………………………………………………….23

Rotations

90 Day Undulating Workout Program…………………………………………………24

90 Day Xtrain + Low Impact Series Workout Program……………………………27

30 Day Cardio + Strength Combined Workout Program………………………….30

30 Day Undulating + Ride Workout Program…………………………………………31

Discs

Disc 1 • Chest, Back & Shoulders………………………………………………………….32

Disc 2 • Bi’s & Tri’s…………………………………………………………………………….37

Disc 3 • Burn Sets………………………………………………………………………………41

Disc 4 • Super Cuts…………………………………………………………………………….48

Disc 5 • Legs……………………………………………………………………………………..53

Disc 6 • Cardio Leg Blast……………………………………………………………………..58

Disc 7 • All out Low Impact Hiit………………………………………………………….. 63

Disc 8 • Hard Strikes………………………………………………………………………….. 68

Disc 9 • Tabatacise………………………………………………………………………………71

Disc 10 • Ride…………………………………………………………………………………….78

 

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16 Responses to “The XTrain User’s Guide”

  1. Avatar for Denise R
    Denise R December 3, 2012 at 8:43 am #

    Cathe, this is awesome! Thanks for everything and can’t wait to get on the “X Train”!!

  2. Avatar for shannon
    shannon December 3, 2012 at 11:22 am #

    I love that you have included what weight Cathe is using and a list and description for all the premixes. Please continue to do that for all the workouts you produce in the future!

  3. Avatar for Georjann
    Georjann December 3, 2012 at 11:53 am #

    Can’t wait to get this series!!
    I may have missed this answer but those of us who pre-ordered downloads will we still have the user guide? I pre-ordere 9 DVDs and ordered the Ride! DVD.

  4. Avatar for CatheDotCom
    CatheDotCom December 3, 2012 at 12:51 pm #

    Download customers will get a digital version of the User’s Guide

  5. Avatar for Nicole
    Nicole December 3, 2012 at 2:28 pm #

    This is so great! I can’t wait!!!

  6. Avatar for Amy
    Amy December 3, 2012 at 3:41 pm #

    I am so excited to start working out with xtrain!!!

  7. Avatar for mary
    mary December 3, 2012 at 7:54 pm #

    Chomping at the bit!!!!!!!!!!!!!

  8. Avatar for Tiffany
    Tiffany December 4, 2012 at 4:36 pm #

    Wow — This is very comprehensive!!!!!! I can’t wait to get it!! Thank you for including what weight Cathe uses AND a rotation with the Low Impact Series!

  9. Avatar for Amy
    Amy December 5, 2012 at 12:23 pm #

    This is why Cathe is the BEST.

  10. Avatar for Cherie
    Cherie December 8, 2012 at 6:24 pm #

    I am chomping at the bit too!! Really excited to see low impact included and especially lat exercises – posture is an issue for me and a particular focus on this will be of benefit to me. I love jumping into a rotation as there is no worry about working out which workout to do when – all I need to do is get stuck into it. Thanks Catherine and crew – your work is very much appreciated.

  11. Avatar for Cherie
    Cherie December 8, 2012 at 6:25 pm #

    Sorry I of course meant Cathe and crew!!! – damn iPhone corrector…. :)

  12. Avatar for lori
    lori December 14, 2012 at 5:05 pm #

    will the user guide come with the set?????

  13. Avatar for CatheDotCom
    CatheDotCom December 16, 2012 at 8:02 pm #

    Yes, the User’s Guide is included for free when buy either the 9 or 10 pack.

  14. Avatar for Sue Coluccio
    Sue Coluccio January 23, 2013 at 2:57 am #

    I didn’t get a book with my dvd’s. Is it possible to remedy this?

  15. Avatar for CatheDotCom
    CatheDotCom January 27, 2013 at 5:45 pm #

    We only include the book for free if you order the entire XTrain series. If this is the case just contact customer service for further assistance.

  16. Avatar for Patricia
    Patricia June 10, 2013 at 12:30 pm #

    I am new to Cathe. I ordered x-train from collage. I ordered only 6 of the disc and did not receive a training manual. Any chance I could down load one?

    Thanks,

    Patricia

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