Beelzebub's Mish-Mosh

[Aquajock]

You guys just keep inspiring me! Following is an alternative to Satan's Mish-Mosh previously posted; for convenience's sake I'll put them both here as well.

BEELZEBUB'S MISH-MOSH

Rhythmic Step warm-up

Circuit Max cardio+resistance cycles #4, 5 and 6 (step kickbox and 2 cycles of traditional step) (perform only barbell squats and lunges during resistance cycles, not compound lower/upper body work)

Gauntlet chapters as follows:

Cycle 2 I-Max 2 segment (3-count squats over the top + Power 15's); advance 3 chapters to
Boot Camp segment (jacks + airborne jacks);
PAUSE and bang out 32 barbell squats

Cycle 3 I-max 2 segment (ski hops + box jumps + tuck jumps);
advance 3 chapters to
Boot Camp cardio segment (squat-thrust climbers);
PAUSE and bang out 16 barbell lunges per leg

Cycle 4 I-max 2 segment (Power-L's + power uneven squats with turn);
advance 3 chapters to
Boot Camp cardio segment (Jacks and jabs);
PAUSE and bang out 32 barbell plie squats

Cycle 5 I-max 2 segment (Power Box + 1-Legged "Genie Hops");
advance 3 chapters to
Boot Camp cardio segment (the dreaded sequential power kicks);
PAUSE and bang out 16 barbell lunges per leg;

Cycle 6 I-max 2 segment (Power 3's + straddle taps);
advance 3 chapters to
Boot Camp cardio segment (speedbags + knee smash + other kickbox);
PAUSE and bang out 16 barbell squats, 16 barbell plie squats and 16 barbell lunges per leg.


SATAN'S MISH-MOSH

Rhythmic Step warm-up

Body Max power circuit segment

Gauntlet chapters as follows:

Cycle 2 I-Max 2 segment (3-count squats over the top + Power 15's); advance 3 chapters to
Boot Camp segment (jacks + airborne jacks);
PAUSE and bang out 32 barbell squats

Cycle 3 I-max 2 segment (ski hops + box jumps + tuck jumps);
advance 3 chapters to
Boot Camp cardio segment (squat-thrust climbers);
PAUSE and bang out 16 barbell lunges per leg

Cycle 4 I-max 2 segment (Power-L's + power uneven squats with turn);
advance 3 chapters to
Boot Camp cardio segment (Jacks and jabs);
PAUSE and bang out 32 barbell plie squats

Cycle 5 I-max 2 segment (Power Box + 1-Legged "Genie Hops");
advance 3 chapters to
Boot Camp cardio segment (the dreaded sequential power kicks);
PAUSE and bang out 16 barbell lunges per leg;

Cycle 6 I-max 2 segment (Power 3's + straddle taps);
advance 3 chapters to
Boot Camp cardio segment (speedbags + knee smash + other kickbox);
PAUSE and bang out 16 barbell squats, 16 barbell plie squats and 16 barbell lunges per leg.

As noted on the previous post, you can substitute CTX Power Circuit circuit segment for the Body Max power circuit segment; however, buy Body Max as your earliest opportunity.

A-Jock

 

[Aquajock]

Bumping for Shelia

 

[Aquajock]

Bumping for Michelle

 

[andtckrtoo]

Annette - just out of curiousity - how long would this take for you to do (approximate). I don't have Guantlet, but I have the individual DVD's and this looks interesting...

 

[JMFRANE]

Hey A-Jock,

I might just try one of these this weekend. I just love your mish moshes!

I did Leaner Legs Abs with a med ball yesterday. Good idea. Do you always use the med ball when doing abs?

Joanne

 

[Aquajock]

Christine - Satan's Mish-Mosh, and I'm sure Beelzebub's Mish-Mosh, have a running time of about 1:05 minutes. When I first did Satan's Mish-Mosh I got all kinds of hot pants and slung on I-Max 2's blasts #2, #5, #8 and #9 (the dreaded plie jack interval) on after the last Gauntlet cycle, and pumped out 20 squats, 20 plie squats, and 20 lunges each leg at the end. (I call this variation "Satan's Mish-Mosh With A Tail.) Also, instead of doing 32 squats etc. during the Gauntlet part, I did 40 etc. (20 lunges per leg when it came to lunge time). That put the running time to about 1:10 - 1:15. Obviously, these demonic mish-moshes are for when you have a little extra time to devote.

Jo-Jo - no, I don't always use the med ball; in fact I use it less than I should. When I get back from DC I'm going to re-evaluate my fave Cathe ab routines and start using the med ball for all reverse crunches no matter what La Cathe does. My problem is that I have a relatively short trunk, and a little extra ab resistance goes a long way, and I do feel a little chunky in the trunky if I overdue weighted resistance during core work.

A-Jock

 

[andtckrtoo]

Thanks A! 1:10 - that's not an issue. These both sound interesting...

 

[cathykazbar]

A-Jock,

I have to tell you that I have started saving all of your awesome mish-moshes! I love your creative mix of Cathe's workouts !

I am slowly building my Cathe library and am looking forward to trying some of these workouts! I recently ordered the Guantlet (so it looks like I will soon be able to try Beelzebub!) and after reading the Satan's Mish Mosh I may have to order Body Max too!

Have a great weekend!

Cath