Any strength Mish-Moshes?

Hi, Colleen! A "mish-mosh" (not to be found in any dictionary) is Cathe-FanSpeak for a workout that is comprised of portions of two or more Cathe workouts, combined for a new effect and whatever focus you want. The mish-moshes I've noted above (I-Max warm-up; CTX Power Circuit circuit segment, Boot Camp cardio/lower-body-only premix as just one example) have a cardio/leg focus. You can mish-mosh anything, especially the way Cathe chapters everything.

This is distinct from "rotation", which is a weeks-long series of specific workouts ordered each week for a specific training focus.

See? And you thought you'd be speaking ENGLISH here!

A-Jock
 
A-Jock,
I am going to do this rotation starting Sunday.(very excited!!)I am curious if I will get the same results if I only do cardio 3 days a week instead of 4. Some weeks, like PS week or the push pull week I can add an extra 20-30 min. but for the most part I will be doing 3 days cardio, 3 days weights. (I only have an hour in the a.m.) I am concerned about bulking up.
Also when you say to do abs on the long step, what does that mean? I did your cool abs mish mosh:core max stability ball roll outs, ctx kickbox planks and MIS abs on the long step, but I did MIS as shown because I didn't know what on the long step meant:p Still got a great workout!
Thanks,
Deanie:)
 
Hi, Deanie! I didn't know this thread had been resurrected!

As for cardio 3 days per week, if that's what you can do that's what you can do. I'd try for upper-margin intensity in the cardio: one of the I-Maxes each week; and segments from CTX like the 10-10-10 kickbox and hi/lo, the blast challenge from Kick Max, the hi/lo add-on premix on SJP, the Boot Camp cardio only premix, KPC, Cardio Kicks (don't skip the power drills), and you could also do a cardio-only version of Gauntlet by chapter-skipping all of the resistance cycles (this is REALLY cool!).

Regarding the "long step", just lay down on your step the long way so that your whole body is supported by it, as if you were using it as a bench for bench presses etc. Make sure your tush is close to the edge of the step, and your legs are fairly elongated (a moderate bend in the knees is okay).

HTH -

A-Jock
 
A-Jock,
Thanks! Last night I went through my rotation and came up with adding 30 min cardio(body max cardio only, bc cardio only, km challenge only etc.) to the day during the week with the shortest weight work. I have an Imax, a kickbox and an elliptical cardio scheduled each week.
The only week I had a problem with was week 5: PUB and PLB. I am doing PUB and PLB twice and can only figure out 2.5 days cardio. So I am doing Imax1 and either HCE2 or HCE3(no leg drills)and 30 min. elliptical that week.
I like the Gauntlet cardio only version (trying that in week 2!)I love the different ways to use the workouts you come up with!!:)

On the long step I am using it as a 6" step?

Hope this makes sense!!?:)
Thanks,
Deanie:)
 
Hi, Deanie! For your 30-min. session on PUB/PLB week, as an alternative to the elliptical consider doing the IM3 warm-up and blast-only premix. That's almost precisely 30 minutes (maybe 32), and total nosebleed.

To juice up the Gauntlet cardio only routine, try this:

Interval Max (the original) warm-up and complete cycle 1 through the blast; then
Boot Camp cardio cycle #8 (ice breakers; for added intensity, execute BOTH arms "breaking the ice" rather than alternating single arms); then

All Gauntlet cardio cycles. Remember that after the IMax2 segments in cycles 3 and 4 there are kickbox segments from Boot Camp that you don't want to miss!

Re the long step: 6" would be fine for your step; I usually put two rises under each end for about 8". Not that much difference.

Have fun!

A-Jock

A-Jock
 
Thanks so much A-Jock. I am really flattered you like it and will post it later today. It actually took me 4 days to work on and I was begining to feel really anal about it!:+ I am switching week 2 and working legs on day 5 and upper body day 3 after the gauntlet mish mosh! Thanks for all your help,
Deanie:)
 
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