This is from the cathe Compendium and the mish-moshes were done by Annette Q. Aquajock. HTH!
***Annette Q. Aquajock’s Mish-Moshes***
The “A” LIST (High-Intensity):
I-Max Enhanced:
#1: I-MAX 1 sans recoveries; I-MAX 2 intervals 6-10 Blast Only
#2: I-MAX 1 sans recoveries; I-MAX 2 Blasts ONLY from premix (no recovery)
#3: I-MAX 1 sans recoveries; Boot Camp cardio only
“Hi/Lo HELL”:
C-Max warm-up – hi/lo segment +
MIC hi (19:00 min. on) +
10-10-10 hi/lo +
Boot Camp Cardio Only premix (optional: substitute Kick Max Boot Camp challenge for either MIC Hi or 10-10-10 Hi)
Circuit Max (leg circuits only) with CK power drills + slow leg squats/lunges
Nosebleed Blast Circuit:
Rhythmic Step warm-up
Body Max Power Circuit
I-MAX 2 Blasts-N-Circuits (circuits after every blast or every other blast)
Elite Step-Interval Mish-Mosh (Sunday Option):
Rhythmic Step or I-MAX 3 warm-up (~9-10 min.)
I-MAX 3 Blast ONLY premix (~23 min.)
Step Blast BLAST Challenges (~6 min.)
I-MAX 2 BLASTS (mix-n-match) (~12 min.)
Boot Camp cardio only premix
Elite Floor Interval Mish-Mosh
Power Circuit warm-up, pre-stretch through hi/lo (~15 min.)
10-10-10 hi/lo segment (~9 min.)
Boot Camp cardio only premix (~10 min.)
Kick Max Boot Camp Challenge (~10? Min.)
Cardio Kicks power drills (~15 min.)
Hardcore Extreme Intervals + Circuits Mish-Mosh
I-MAX 3 Warm-up
1. I-MAX 3 Intervals 1-2 w/ BLASTS
High Step Cycle 1 all (do squats through first 2 resistance cycles, then NEXT to)
2. I-MAX Intervals 4-5 w/ BLASTS
High Step Cycle 2 all (do lunges through first 2 resistance cycles, then NEXT to)
3. I-MAX Intervals 9+10 w/ BLASTS
High Step Cycle 3 all (do plie squats through first 2 resistance cycles, then DISC SKIP)
4. Boot Camp Cardio + Lower Body Only premix
HC Extreme Interval Blast + Legs Mish Mosh
I-MAX 3 warm-up
1. Intervals 5+6+7 including BLASTS
2. Kick Max Boot Camp Blast Challenge Blasts 1-5
3. Intervals 8+9+10 including BLASTS
4. Kick Max Blast Challenge; (~48 minutes); DISC SKIP to:
5. Boot Camp Cardio Only Premix
OR
5. I-MAX2 BLASTS from Mix-N-Match
Hardcore Ultra Cardio Theme:
High Step TRAINING cardio only premix as warm-up
I-MAX 3 Blast Only premix
I-MAX 2 Blast Only premix (omitting recoveries!)
Boot Camp cardio only premix
Hardcore Ultra Cardio Variation:
High Step Circuit (Hard Core) step-cardio only warm-up
I-MAX 3 Blast Only premix
Kick Max Boot Camp Challenge
Boot Camp cardio only premix
Another (mostly) Kickbox Mish-Mosh:
KPC warm-up and high intensity drills;
Kick Max Boot Camp challenge
Boot Camp cardio only premix
Cardio Kicks power drills
Uber Nosebleed Blast Circuit:
I-MAX 1 warm-up through Power-15’s;
I-MAX 2 Blasts-N-Circuits (squats/lunges after every other blast), starting with Blast #2
Boot Camp cardio + legs premix
Optional: add on Step Blast BLASTS, adding in squat-lunge circuits after each (3)
Medieval Circuit Mish-Mosh:
Circuit Max warm-up to beginning of Hi/Lo
SJP Hi/Lo add-on premix 1-3, pausing after each, banging out squats/plies/lunges
I-MAX 2 Mix N Match Blasts, pausing after 2, 4, 6, 8, 10, for squats/plies/lunges
Boot Camp Mix N Match cardio 5, 6, 8; then squats, plies and lunges
Something to Consider Mish-Mosh:
CTX 10-10-10 Kickbox warm-up + Kickbox; PAUSE squats;
CTX 10-10-10 hi/lo; PAUSE lunges;
SJP hi/lo add-on, PAUSING after each sequence squats/lunges;
Cardio Kicks power drills; PAUSE squats/lunges
The Oh-My Mish-Mosh:
Rhythmic Step warm-up +
CTX Power Circuit circuit segment +
Boot Camp Cardio/Lower-Body only
Nosebleed Hi/Lo-Step Fusion:
Circuit Max warm-up through pre-stretch
SJP Hi/Lo add-on premix
Step Blast BLASTS (omitting any mid-range or recovery work)
I-MAX 2 mix-n-match BLASTS ONLY
Gauntlet Cardio Only:
I-MAX 1 warm-up, going through Interval 1
Gauntlet cardio only (after warm-up); plus
I-MAX 2 blasts 7-10 (optional) (3 DVD’s)
I-MAX 2 interval 9 (with step sequence) + BC ice breakers (4 DVD’s)
THE “B” LIST (Moderate Intensity):
“Hi/Lo Heaven I”
MIC hi/lo +
10-10-10 hi/lo +
Boot Camp Cardio-Only premix
No-Name Mish-Mosh:
Rhythmic Step warm-up +
Body Max power circuit +
Power Circuit circuit
The Alt Und Neu Mish-Mosh:
I-MAX 1 warm-up
Body Max power circuit segment
Step, Pump & Jump hi/lo segment with leg-only circuits
Un-circuited Circuit Max (fast-forward thru resistance cycles); then
Cardio Kicks leg power drills
MIC hi/lo +
10-10-10 hi/lo +
Step & Intervals interval segment
KPC warm-up, intermediate + hi intensity drills +
Step, Pump & Jump hi/lo segment w/o circuits
I-MAX Circuit:
I-M AX sans recoveries, pausing after each blast and performing 32 reps squats / lunges;
Then “next” to next aerobic segment
I-MAX MAX:
I-MAX 1 warm-up +
Segments 1-5 w/o recoveries; ADVANCE to
Segments 8-10 w/o recoveries; DISC SKIP to
I-MAX 2 intervals 8-10 (sumo squats, power hops + jacks + plie-jacks, Power L’s/uneven squats)
Gauntlet Re-Imagined:
Cycle #1:
I-MAX 1 warm-up THROUGH Interval #1
Boot Camp Cardio Interval #8 (Ice Breakers!)
PAUSE: 48 squats
CYCLE #2:
I-MAX aerobic / interval 4 (3-count squats + over-the-top + Power 15’s)
(CHAPTER SKIP 3X to)
Boot Camp jacks + airborne jacks
PAUSE: 24 lunges each leg
CYCLE #3:
I-MAX aerobic / interval #7 (ski hops + box jumps + tuck jumps)
(CONTINUE to)
Boot Camp squats + roundhouse kicks
(CHAPTER SKIP 2X to)
Boot Camp squat-thrust climbers
PAUSE: 48 plie squats
CYCLE #4:
I-MAX aerobic / interval #10 (Power-L’s + power squats with a turn)
(CONTINUE to)
Boot Camp front kicks + side kicks
(CHAPTER SKIP 2X to)
Boot Camp jacks + jabs
PAUSE: 24 lunges each leg
CYCLE #5:
I-MAX aerobic / interval #3 (Power-Box 1-4 + One-Legged “Genie Hops”)
(CHAPTER SKIP 3X to)
Boot Camp sequential power kicks
PAUSE: 24 squats and 24 plie squats
CYCLE #6:
I-MAX aerobic / interval #6 (Power-3’s + Straddle-Taps)
(CHAPTER SKIP 3X to)
Boot Camp kickbox (speed-bag + knee-smash + front kicks + vertical
jumps)
PAUSE: 24 lunges each leg
DISC SKIP TO:
I-MAX 2: Interval blast #5 Mix-N-Match; THEN
Interval blast #8 Mix-N-Match; THEN
Interval blast #9 Mix-N-Match;
PAUSE: 24 squats; 24 plie squats; 24 lunges each leg
