These are the details we have now of the workouts:
Muscle Max
(Approx 72 min.) A total body, moderate to heavy weight training workout. Focuses on the effective basics and is sequenced in a manner to deliver results. While this workout can be done 2, but no more than 3, times per week on its own, it can also be used in conjunction with the Gym Style workouts as a way of targeting all the body parts a second time per week.
Warm Up
Lower Body : Dumbbell Squats - Barbell Squats - Barbell Static Lunges
Chest : Push Ups - Dumbbell Flys #1 - Dumbbell Flys #2 - Push Ups
Back : Barbell Underhand Rows #1 - Barbell Underhand Rows #2 - Dumbbell One Arm Rows - Barbell Pullovers
Lower Body : Band Leg Presses #1 - Dumbbell Plie Squats #1 - Dumbbell Plie Squats #2
Shoulders : Dumbbell Lateral Raise #1 - Dumbbell Lateral Raise #2 - Band Lateral Raise - Dumbbell Upright Row #1 - Dumbbell Upright Row #2 - Barbell Front Raise/Delt
Biceps : Barbell Curls #1 - Barbell Curls #2 - Dumbbell Curls
Triceps : Dumbbell Press/Dips #1 - Dumbbell Press/Dips #2 - Band Kickbacks
Core/ABS
Stretch
You will need a full sized step (w/preferably 3 risers on each side), an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.
Music is by Big Beat/BK Howe and is an upbeat mix of mostly recognizable, vocal, and instrumental music.
High Step Challenge
(Approx 68 min.)
Full of endless energy & designed to increase your muscle endurance, enhance your aerobic capacity, and put your physical stamina to the test.
Warm Up
Cardio #1 (w/step) : Leg Press w/band - Tricep Push Ups on step - Leg Press with Overhead press - Dips - Side Push Ups
Cardio # 2 (no step) : Squats w/barbell - Deadlift w/barbell - Barbell rows 1st set - Barbell rows 2nd set - Back rows w/band - Push Ups
Cardio #3 (w/step) : Leg Press w/ band - Hammer punch lunges - Barbell Curls - Barbell Curls - One Arm overhead press w/band
Cardio #4 (no step) : Plie squats w/dumbbell - Seated lateral raise w/dumbbell - External rotation w/ band - Seated t-back squeeze w/band - Isolation flys
Cardio #5 (no step) : Calf raises w/barbell - Decline push ups on step - Upright row/overhead press w/dumbbells - Rear delt fly w/band - Hover Squats w/dumbbell - Core/Abs
Stretch
Side Note: You may feel after reading the line up that these exercises are similar to other high step workouts you have done. It is the exercise sequence and the varied equipment changes that give this workouts its unique challenge You will need a high step, an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.
Music is by Big Beat/BK Howe and is an upbeat mix of mostly recognizable, vocal, and instrumental music.
Low Max
(70 min.) High Intensity, Low Impact workout performed on an 8 inch step height (this height is optional and no higher than 8 inches is recommended). Begins with an 8 min. warm up followed by 7 low impact step combo's alternated with 7 low impact intensity blasts. A 6 minute stretch completes the workout. All of the step combo's are approximately 5 minutes in length and all of the intensity blasts are approximately 3 minutes in length. The combo's are broken down with just enough learning curve so that they do not become overly repetitive for future workouts.
Step Combo #1: You will see some mambo's, pivot turns, rock horse variations and things of this nature.
Blast #1: Low impact defensive squats with rhythmic changes and patterns to bring the heart rate up while shaping the thighs. Step Combo #2: A more athletic/kickbox step approach with dynamic movements.
Blast #2 : A long series of rhythmic lunge kicks that will surely elevate the heart rate a shape the legs.
Step Combo #3 : Slightly intricate step choreography with a bit more learning curve included. This has some triple steps, step sweeps, pivots, slap claps etc.
Blast #3 : Dynamic outer thigh movements and sculpting drills.
Step Combo #4 : a slightly tricky combo but easy to catch on.
Blast #4 : Slam It's and leg drills
Step Combo #5 : A straight forward combo consisting of high leg kicks and other moves.
Blast #5 : high intensity leg drills with a few variations.
Step Combo #6 : A fun march, mambo, and shuffle combo.
Blast #6 Low speed skaters, hammer punch lunges and other low dynamic moves.
Step Combo #7 : A fun and unique kickbox combo that is a little tricky but worth the effort
Blast #7 : Tap n side kicks followed by low reaching lunges.
A two minute cooldown followed by a 6 minute stretch.
Music: Bk Howe Productions. A mix of mostly recognizable top 40, dance, and club music. Both instrumental and lyrical mixes make this upbeat and energetic soundtrack a perfect compliment to the workout.
IMAX 3
(60 min.) A 9 min.warm up, 10 mini step combo's alternated with 10 interval blasts, and a cool down complete with a stretch. Each step combo will be familiar moves put together in a refreshing way. A couple of new moves will be mixed in here and there to keep you on your toes. Keeping with tradition, the 32 count step combo's will each be repeated 6 times before moving into the intensity blasts. The intensity blasts are at times longer than the step combo's themselves. Each blast consists of a combination of about 2 to 3 intense moves (per blast) that repeats itself about 4 times (per blast)and gradually brings you to your lactate threshold. You will find that all the blasts vary in length and intensity keeping your muscles challenged and inspired. To really up the overall challenge, recovery time between some of the "milder" intervals has been reduced. A cool down will follow the last blast and then a relaxing stretch will complete the workout.
Music: Bk Howe Productions. A mix of mostly recognizeable top 40, dance, and club music. Just as in Low Max, both instrumental and lyrical mixes make this upbeat and energetic sountrack a perfect compliment to the workout.
Kick Max
(Approx. 70 minutes)
Warm Up (12 minutes): An extended warm up which will incorporate the basic kick and punches into movement patterns plus incorporate new movement patterns designed to enhance your balance and flexibility.
Kick and Punch Combo's (22 minutes): Similar to the format of KPC's segment, you will now do 4 combinations which feature a punching combo combined with a kicking combo. The first combo is more elementary and each one after that will gradually become more intricate to keep you challenged and working hard. Hands will be wrapped for this segment but this is not required.
Kickbox/Bootcamp Challenge (15 minutes): 10 high impact conditioning drills (some more intense than others). You will recognize most of the moves in this segment since the purpose is to quickly "see it and do it". This segment provides the bonus burn for those who are wanting a hardcore, calorie burning, challenge. Good news for those who are not interested in this segment., simply skip to leg conditioning drills and you still get a close to an hour kickbox workout.
Leg Conditioning Drills (18 minutes): "OUCHIE", best describes how you will feel during these drills. (Don't worry, it get's just a little easier with each and every workout). This segment is designed to shape your legs while enhancing your kicking skills and flexibility. The more skilled and flexible you become, the more efficient your future workouts will be. You will do conditioning drills for the round/side kicks and hip flexor and front kicks. You will also do slow motion side, round, front snap, and front thrust kicks to really get a feel for them. A chair is required for this segment.
Stretch : A 6 minute relaxing stretch will complete this challenging workout.
Music : Provided by Music Flex and is all instrumental. There is a constant driving down beat behind all of the upbeat songs.
Core Max
(60 min.) Pick and choose anyone of the segments and do them 3 times per week.
Segment #1 Exercises (20 min.) No equipment used.
1) Super Mans - 2) Levitation Holds - 3) Hip Lifts Bent Leg - 4) Hip Lifts Straight Leg 5) Corkscrew - 6) Opposite elbow to knee - 7) Reach to outside of knee - 8) Frog Style crunches (both knees open to sides) - 9) Crunches with straight legs in air - 10) Crunches w/knees bent on floor - 11) 3 level crunches - 12) rope climb crunches 13) Frog Style crunches (second time) - 14) 3 level crunches (second time) w/ pulses at the top - 15) Ax Crunches - 16) Reverse Crunches - 17) Crunches w/Arms and legs extended - 18) Reverse crunch (second time) - Straight Leg Prone Plank Hip Dip Planks
Segment #2 Exercises w/ Stability Ball Only (20 minutes).
1) Superman on ball - 2) Roll Out's - 3) Roll In's - 4) Roll In's for obliques (legs pull in on an angle) - 5) Pikes (jacknife) on the ball - 6) Crunches on top of ball - 7) Long Lever Ball Exchange - 8) Vertical Oblique Rotations w/ legs straight in air - 9) Side to Side Chops - 10) Ax Chops for Obliques - 11) Pelvic Tilt Crunches
Segment #3 Exercises: Stability Ball AND Medicine Ball (20 minutes) .
MED BALL ONLY : 1) Superman (no equipment) - 2) Curl Up's w/ med ball - 3) Rocket Shoots - 4) Modified V-Sit - 5) Oblique Rotations w/ knees bent in the air
STABILITY AND MEDICINE BALL Together : 6) Side to side rotations - 7) supine wood chops on a diagonal - 8) side to side wood chops on stability ball holding med ball - 9) Oblique crunches w/med ball on shoulder 10) Long Range crunches - 11) Short range crunches - 12) Long Range crunch (2nd set) 13) Short Range crunch (2nd set)
These segments feature some new moves which may feel very different to you at first. Once you see the move, try the move, and get acclimated to it, you will really maximize the benefits of the workouts. As always, keep your focus, use a challenging weight wherever offered, use good form, and execute every rep to YOUR maximal effort.
Gym Style - Back, Shoulders & Biceps
(Approx 62 min.)
Work a variety of rep patterns, always in a controlled manner. Most of the rep speeds are a 2/2 count or slower (and only faster when it suits the specific exercise). The rests between the exercises are moderate. The band exercises bring the muscle group to total exhaustion wherever included. Though viewing a list of exercises may appear standard, you will love the challenge this workout delivers.
Warm Up
BACK : Dumbbell Row Reverse Grip #1 - Dumbbell Row Reverse Grip #2 - Dumbbell Row Reverse Grip #3 - Dumbbell One Arm Row #1 - Dumbbell One Arm Row #2 - Band T-Back Squeeze - Barbell Pullovers #1 - Barbell Pullovers #2 - MODIFIED BACK EXTENSIONS (lower back) - Prone Back Side Rotations (lower back)
SHOULDERS : Dumbbell Overhead Press #1 - Dumbbell Overhead Press #2 - Dumbbell Overhead Press #3 - Dumbbell Lateral Raise #1 - Dumbbell Lateral Raise #2 - Band Lateral Raise - Band Front Raise - Dumbbell Rear Fly #1 - Dumbbell Rear Fly #2 - Band Rear Delt Raise
BICEPS : Barbell Curls #1 - Barbell Curls #2 - Dumbbell Curls - Dumbbell Concentration Curls #1 - Dumbbell Concentration Curls #2 -Dumbbell Curl Up, Wrist Turn Lower Down - Dumbbell Hammer Curls - Dumbbell Wrist Curls #1 - Dumbbell Wrist Curls #2
Stretch
You will need a full size step (preferably 3 risers per side), an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.
Music is by Big Beat/BK Howe and is an upbeat mix of mostly non-recognizable, vocal, and instrumental music.
Gym Style - Chest & Triceps
(Approx. 48 min.) Will provide you with a very intense and thorough workout. Start your chest workout with drop sets of push ups to get a TOTAL pump in your chest. There will be a slight rest between every set of push ups. Be sure to use whatever modification necessary if standard push ups do not suit you (ie: do them on your knees, or use push up handle bars. etc). After that you will go on to standard, yet tried and true, exercises with a heavy weight and controlled rep speed (mostly a 2/2 count) with moderate rests between sets. We all agreed that at the end of the chest workout, our pec's were pumped and on fire. Triceps will leave you equally pumped and challenged. Especially with the inclusion of the band bonus burns.
Warm Up
CHEST : Push ups -16 reps - Push ups -14 reps - Push ups -12 reps - Push ups -10 reps - Push ups -8 reps - Push ups -6 reps - Push ups -4 reps - Push ups -2 reps - Dumbbell Bench Press #1 - Dumbbell Bench Press #2 - Dumbbell Bench Press #3 - Dumbbell Chest Flys #1 - Dumbbell Chest Flys #2 - Dumbbell Chest Flys #3 - Dumbbell Incline Chest Press #1 - Dumbbell Incline Chest Press #2 - Dumbbell Incline Flys #1 - Dumbbell Incline Flys #2 - Barbell Close Grip Press #1 (transition exercise to triceps) - Barbell Close Grip Press #2
TRICEPS : Dips - Dumbbell Lying Extensions #1 - Dumbbell Lying Extensions #2 - Dumbbell Seated Extensions #1 - Dumbbell Seated Extensions #2 - Dumbbell Cross Body Extensions #1 - Dumbbell Cross Body Extensions #2 - Band Bonus Burn...Cross Body Extentions - Dumbbell Kickbacks #1 - Dumbbell Kickbacks #2 - Band Bonus Burn....Kickbacks
Stretch
You will need a full sized step (preferably with 3 risers under each side), an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.
Music was created by Muscle Mixes and is an all instrumental mix of various styles of music to help keep you motivated.
Stretch Max
60 min.)
Three 20 minute stretching segments. The stretches you will see are a hybrid of basic, athletic-based, yoga-based, and gymnastic-based. Feel free to do any or all of the segments as often as you like. For best results and to enhance your flexibility, it is recommended that you do at least one of the segments 3 times per week. Also note that you should be completely warmed up before participating in the segments. Cathe likes to stretch after a minimum of 20 minute of cardio. That is when muscles are completely pliable and open to elasticity gains.
Each segment focuses on stretching all of the major muscle groups in the body. Segment one does this without any equipment, while segment 2 uses a stability ball and segment 3 uses a resistance band. The overall atmosphere on the workouts is calm and peaceful with very little talking once in the stretch.
Mariángeles a spanish terminator junkie.
