Reprint of "Hotel Boot Camp":
Many of Cathe's fans have requested a workout that can be done in their hotel rooms while on vacation. While we're waiting for a Bona Fide Cathe On The Road workout, I thought I'd post up some ideas (some of which I originally posted on the Video / DVD suggestions forum). There are several of Cathe's DVDs that require no equipment for cardio, and others that have footage using the band for resistance (I believe tubing with handles can work equally well) and these are listed below.
In addition to the Cathe suggestions below, I'll also suggest that you log onto the Turnstep website for fitness professionals (
www.turnstep.com) and go to the "Patterns" section (these are instructor created movement patterns for various GF modes like step, hi/lo, kickbox, etc.) that is on the right side of the homepage; at the bottom of the main Patterns section you can go to the box "Search Patterns by type" and once there, go into the "Other" type selection. The "Other" section has a ton of patterns / full class outlines for Boot Camp style drills from which you can create as long or short of a workout as you want, and most if not all of them use "Boot Camp" in their titles. These have resistance drills using bands and/or tubing as well.
As for Cathe DVDs, here are the cardio suggestions:
Cardio Kicks
Maximum Intensity Cardio floor segment (modify travelling moves by substituting moderate moves like marches in place or side-to-side steps all the way up to high intensity stuff like plyo jacks, plyo lunges or the like)
Kick Punch Crunch
Kick Max
CTX Power Circuit warm-up and hi/lo
CTX 10-10-10 kickbox warm-up and cardio plus hi/lo (again, modify for floor space requirements as noted above)
CTX Kickbox
Step Jump Pump hi/lo add-on sequence
Cathe DVD's resistance training without equipment or with the band:
Chest: push-ups, push-ups and more push-ups (couldn't find anything using the band for pecs)
Muscle Max:
Band leg presses for glutes, hams and quads
PAUSE and perform push-ups for pecs
Muscle Max ab/core routine
Band lateral shoulder raises for the middle deltoid
Band triceps kickbacks
Optional: triceps dips off of a chair with one leg raised
Gym Style Legs:
Leg Press with band
Inner Thigh Lifts with band
Vertical Outer Thigh press with band
Outer Thigh Raise with band
Gym Style Back, Shoulders and Biceps:
Back T-Back Squeeze with band
Shoulder Front Raise with band
Shoulder Lateral Raise with band
Shoulder Rear Delt Raise with band
PAUSE: fashion the band as if you were going to do leg presses, but instead hold the band in an underhand grip and perform traditional biceps curls (you'll have to play with the length of the band from floor to grip to create the tension you need)
Gym Style Chest and Triceps:
Chest: push-ups, push-ups and more push-ups
Tris:
Band Bonus Burn Cross-Body Extensions
Band Bonus Burn Kickback
A suggested mini-rotation for your hotel room would be to do about 30-35 minutes of cardio utilizing the workouts noted above, and then get in at least one exercise for each muscle group from the DVDs noted above using the band for an overall muscle conditioning experience.
Happy trails!
A-Jock
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