gogigi
Cathlete
For all of you who have not received and wanting details here ya go. I did not check for typo's. Some premix info. given at the end. I probably won't do this for any other workout...too much time!!!
I watched the entire workout...no problems with my DVD.
WU is simple and thorough...pretty standard stuff. The WU builds in intensity and ends with straight leg push ups with hands on step.
Drill #1:
Holding a 5lb. DB, push DB out to side, hop and push DB straight up, then push DB out to other side, hop and push DB straight up into defensive squats then put DB down and do squat lunges side to side, touching hand down along either side of DB. Quick march in place then repeat. (I think you could substitute a weighted med. ball for the DB if so desired).
Legs - 3/4 squats with bicep curls (holding 10 lb. DB's)...into pulse squats curling DB's up to overhead press. March in place then do overhead presses while doing heel taps. March in place then repeat overhead presses while doing hell taps. Then Functional rotation presses w/5lb. DB's & front raises.
Drill #2:
Side step to lateral skates on the floor to ski hops to jump on step, jump off side of step, jump back on step, jump off side of step, jump on step, jump off behind step to A-step...repeat total round 4 times.
Grab 10 lb. DB's after a quick march to pile' squats to pile' squat jumps (small and controlled movement)...repeat 3 or 4 times.
Grab band while marching in place and quick leg stretch. Do scapular retractions with underhand grip for count of 2 out, 2 in so many times then pulse for 7, then pulse for 2 sets of 15. Quick Stretch.
Bomb Diver push ups mixed with plank push ups for the core. 4 Bomb Diver push ups then rest then 4 plank push ups with alternating knee in towards shoulder. Repeat for a total of 3 or 4 rounds. Quick Stretch.
Drill #3:
Step hamstring curl side to side holding ball then squat jumps with ball (8 reps curl, 8 reps squat jumps)...repeat 3 or 4 times. Ends with bunny hops holding ball then double hop alternating each foot to singel jog tossing ball on count of 8. Then go into pendulum swingsing the ball side to side with the leg then pendulum wroking ball up to overhead and swinging...continue working ball up and down. Then repeat entire cardio cycle again.
Cardio leg:
Pulse lunges while swinging ball side to side (16 pulses on ea. leg) to squats (go deep) holding ball for 4 counts then letting the ball bounce down for 4 (repeat for so many times). Then repeat from pulse lunges again. Next are wall squats with ball and a DB in ea. hand (I don't know what weight). Begin with both feet on floor then lift one leg up and then switch sides (8 counts on ea. leg doing ea. leg twice). I could see Cathe's leg shaking! End with both feet on floor going into a deeper squat.
Sit on ball and use 10lb. DB's to do traditional curls for count of 2 up and 2 down. Then 3 and pause (curl up, curl down, curl up, pause...curl down, curl up, curl down, pause...). Rest. Repeat with same movement patterns only do hammer curls this time. The gals are visibly sweating by now!!!
Drill #4:
Alternating knee on the step then alternating knee with hop. Then knee to side, 2 jacks, knee off back of step, 2 jacks. Repeat to knee off side, 2 jacks, knee off back, plyo for however many. Then over facing over, alternate knee (low intensity version shown), repeater then into high intensity version. Put all of it together for a combo. Then fast feet ending with fast feet around the step.
Legs - firewalkers...hip stretch with attitude.
Get out mat, grab ball, work buns. Abdoman and hip region on the ball, legs are wide, then bring legs up, bringing heels together and squeezing butt. Slower count then faster count. Then hold legs up with heels together for count of 4 before bringing down (many sets...maybe 8 sets). Quick Stretch.
Straight leg push ups on the ball. Count of 2 up and 2 down.
Get 5 lb. DB...rear delt raises/squeezes. Side is laying on ball (7 singles then hold at bottom for 8th count and repeat for total of 4 rounds on each arm). Quick stretch.
Drill 5:
Agility drills:
Jump 3 times across room, turn and jump 3 times back across room. Repeat many times.
Forward bounding.
Repeat both agility drills again 2 x's for total of 3 rounds.
Both of these can be modified and done in place, jumping high, if lack of space is an issue.
Legs - Walking lunges holding 5 lb. DB's in ea. hand (4 across room with lateral raise then march and turn with slow lateral raise). I will have to do these in place, alternating legs or two forward, two back switching lead legs after march in place or march/turn with lateral raise).
Grab ball and 3lb. DB's. Hips and abdoman on ball. Raise arms up and forward, then to the side, then back forward for counts of 2. Cathe recommends going light for form. Do two rounds then into rear flys. Quick stretch.
Drill #6:
Football fast feet to straddle runs to double hops to knee ups. Repeat for total of 2 rounds. March in place then slow squat thrusts with tuck (beside step) then hop onto step off other side, onto step, off starting side into slow squat thrusts with tuck...repeat for I don't know how many times.
Legs/cardio - Functional, forward reaching lunges with ball.
Tricep dips on ball. You can see Cathe's arms shaking. Short rest then seesaw push ups. Quick tricep stretch.
Plank push ups using 3 lb. DB's. Cathe says to go light due to speed of reps. Can slow down and use heavier weights if so desired. Push ups to side plank/reach.
Nice stretch.
Music was mostly instrumental. Some was motivating and some was eh...but I often do not care for the music until I'm actually doing the workout then it is motiviating to me.
Very different workout. Probably won't be able to go very heavy...not strength building, but fun and different and I'm guessing it will be a real calorie burner. Once you know the workout, you will really be able to work it. The workout moves really fast. The marches in place and the stretches are quick.
Scrambled Cardio Blast Premix (46 minutes):
WU, Drill cardio #1 with 5 lb. DB, Drill cardio #3 with stability ball, drill cardio #5, drill cardio #4 on step, drill cardio #2 with step, drill cardio #6, drill cardio #5, drill carido #2, stretch. A screen comes up between each cardio telling you what number cardio & what equipment will be needed.
Ultra Cardio Blast Premix (63.5 min.):
WU, drill cardio #1, drill cardio #1 repeated, drill cardio #2, drill cardio #2 repeated, drill cardio #3, drill cardio #3 repeated, dril cardio #4, drill cardio #4 repeated, drill cardio #5, drill cardio #5 repeated, drill cardio #6, drill cardio #6 repeated, stretch.
Cardio Blast Premix (39 min.):
WU and all cardio drills then stretch.
Cardio & Leg Blast Premix is 57 min.
Cardio & All Upper Body Premix is 60 min.
Total Body Premix is 52 min.
Angela:7
I watched the entire workout...no problems with my DVD.
WU is simple and thorough...pretty standard stuff. The WU builds in intensity and ends with straight leg push ups with hands on step.
Drill #1:
Holding a 5lb. DB, push DB out to side, hop and push DB straight up, then push DB out to other side, hop and push DB straight up into defensive squats then put DB down and do squat lunges side to side, touching hand down along either side of DB. Quick march in place then repeat. (I think you could substitute a weighted med. ball for the DB if so desired).
Legs - 3/4 squats with bicep curls (holding 10 lb. DB's)...into pulse squats curling DB's up to overhead press. March in place then do overhead presses while doing heel taps. March in place then repeat overhead presses while doing hell taps. Then Functional rotation presses w/5lb. DB's & front raises.
Drill #2:
Side step to lateral skates on the floor to ski hops to jump on step, jump off side of step, jump back on step, jump off side of step, jump on step, jump off behind step to A-step...repeat total round 4 times.
Grab 10 lb. DB's after a quick march to pile' squats to pile' squat jumps (small and controlled movement)...repeat 3 or 4 times.
Grab band while marching in place and quick leg stretch. Do scapular retractions with underhand grip for count of 2 out, 2 in so many times then pulse for 7, then pulse for 2 sets of 15. Quick Stretch.
Bomb Diver push ups mixed with plank push ups for the core. 4 Bomb Diver push ups then rest then 4 plank push ups with alternating knee in towards shoulder. Repeat for a total of 3 or 4 rounds. Quick Stretch.
Drill #3:
Step hamstring curl side to side holding ball then squat jumps with ball (8 reps curl, 8 reps squat jumps)...repeat 3 or 4 times. Ends with bunny hops holding ball then double hop alternating each foot to singel jog tossing ball on count of 8. Then go into pendulum swingsing the ball side to side with the leg then pendulum wroking ball up to overhead and swinging...continue working ball up and down. Then repeat entire cardio cycle again.
Cardio leg:
Pulse lunges while swinging ball side to side (16 pulses on ea. leg) to squats (go deep) holding ball for 4 counts then letting the ball bounce down for 4 (repeat for so many times). Then repeat from pulse lunges again. Next are wall squats with ball and a DB in ea. hand (I don't know what weight). Begin with both feet on floor then lift one leg up and then switch sides (8 counts on ea. leg doing ea. leg twice). I could see Cathe's leg shaking! End with both feet on floor going into a deeper squat.
Sit on ball and use 10lb. DB's to do traditional curls for count of 2 up and 2 down. Then 3 and pause (curl up, curl down, curl up, pause...curl down, curl up, curl down, pause...). Rest. Repeat with same movement patterns only do hammer curls this time. The gals are visibly sweating by now!!!
Drill #4:
Alternating knee on the step then alternating knee with hop. Then knee to side, 2 jacks, knee off back of step, 2 jacks. Repeat to knee off side, 2 jacks, knee off back, plyo for however many. Then over facing over, alternate knee (low intensity version shown), repeater then into high intensity version. Put all of it together for a combo. Then fast feet ending with fast feet around the step.
Legs - firewalkers...hip stretch with attitude.
Get out mat, grab ball, work buns. Abdoman and hip region on the ball, legs are wide, then bring legs up, bringing heels together and squeezing butt. Slower count then faster count. Then hold legs up with heels together for count of 4 before bringing down (many sets...maybe 8 sets). Quick Stretch.
Straight leg push ups on the ball. Count of 2 up and 2 down.
Get 5 lb. DB...rear delt raises/squeezes. Side is laying on ball (7 singles then hold at bottom for 8th count and repeat for total of 4 rounds on each arm). Quick stretch.
Drill 5:
Agility drills:
Jump 3 times across room, turn and jump 3 times back across room. Repeat many times.
Forward bounding.
Repeat both agility drills again 2 x's for total of 3 rounds.
Both of these can be modified and done in place, jumping high, if lack of space is an issue.
Legs - Walking lunges holding 5 lb. DB's in ea. hand (4 across room with lateral raise then march and turn with slow lateral raise). I will have to do these in place, alternating legs or two forward, two back switching lead legs after march in place or march/turn with lateral raise).
Grab ball and 3lb. DB's. Hips and abdoman on ball. Raise arms up and forward, then to the side, then back forward for counts of 2. Cathe recommends going light for form. Do two rounds then into rear flys. Quick stretch.
Drill #6:
Football fast feet to straddle runs to double hops to knee ups. Repeat for total of 2 rounds. March in place then slow squat thrusts with tuck (beside step) then hop onto step off other side, onto step, off starting side into slow squat thrusts with tuck...repeat for I don't know how many times.
Legs/cardio - Functional, forward reaching lunges with ball.
Tricep dips on ball. You can see Cathe's arms shaking. Short rest then seesaw push ups. Quick tricep stretch.
Plank push ups using 3 lb. DB's. Cathe says to go light due to speed of reps. Can slow down and use heavier weights if so desired. Push ups to side plank/reach.
Nice stretch.
Music was mostly instrumental. Some was motivating and some was eh...but I often do not care for the music until I'm actually doing the workout then it is motiviating to me.
Very different workout. Probably won't be able to go very heavy...not strength building, but fun and different and I'm guessing it will be a real calorie burner. Once you know the workout, you will really be able to work it. The workout moves really fast. The marches in place and the stretches are quick.
Scrambled Cardio Blast Premix (46 minutes):
WU, Drill cardio #1 with 5 lb. DB, Drill cardio #3 with stability ball, drill cardio #5, drill cardio #4 on step, drill cardio #2 with step, drill cardio #6, drill cardio #5, drill carido #2, stretch. A screen comes up between each cardio telling you what number cardio & what equipment will be needed.
Ultra Cardio Blast Premix (63.5 min.):
WU, drill cardio #1, drill cardio #1 repeated, drill cardio #2, drill cardio #2 repeated, drill cardio #3, drill cardio #3 repeated, dril cardio #4, drill cardio #4 repeated, drill cardio #5, drill cardio #5 repeated, drill cardio #6, drill cardio #6 repeated, stretch.
Cardio Blast Premix (39 min.):
WU and all cardio drills then stretch.
Cardio & Leg Blast Premix is 57 min.
Cardio & All Upper Body Premix is 60 min.
Total Body Premix is 52 min.
Angela:7
