Aquajock
Cathlete
Hello, Sportsfans -
Have cooked up three new mish-moshes that incorporate either Hard Core's High Step Challenge or 2004's High Step Training workouts (or both) for those who wish an upper-margin cardio+lower-body circuit routine. These obviously are not for the impact-averse, and you need to have previewed each of these to make sure you have the right equipment available for each workout. Again, the focus of each of these mish-moshes is upper-end cardio and leg ENDURANCE training (not leg strength); note that the leg resistance cycles contribute to the challenge of the subsequent cardio cycles.
From the most moderate to the most intense:
1: HSC+HST:
Step warm-up of choice (I-max 1's warm-up is the most intense and the longest duration at 13 minutes; other step warm-ups range between 5 and 10 minutes)
High Step Challenge cardio and leg resistance cycles only, Chapter-Skipping through each subsequent upper body drill to the next cardio cycle (note that after the 3rd cardio cycle there are leg presses with band AND hammer punch lunges - don't forget to do the hammers!)
High Step TRAINING cardio + lower body premix
Approximate running time: 50-60 minutes depending on warm-up selected
2: HSC + Boot Camp
Step warm-up of choice
High Step Challenge cardio and leg resistance cycles only (see above)
Boot Camp cardio + lower-body premix, omitting warm-up
3: HST + Boot Camp
Approximate running time: 46 - 55 minutes depending on warm-up
Step warm-up of choice (I-Max 1 works best because it REALLY fires you up)
High Step Training cardio + lower body premix
Boot Camp cardio + lower body only premix, omitting warm-up
Approximate running time: 51-60 minutes depending on warm-up used
SIDE NOTE RE CALF RAISES:
Interesting variations to the calf-raise sequence in High Step Challenge include:
1. Doing the entire sequence on one foot; then repeating the sequence (there's a button on your remote that can bring the chapter back to the beginning) on the other foot;
2. Doing the entire sequence as produced, but instead of using a barbell as a support and doing the sequence unweighted, stand on a stair step at home, use the bannister for support with one hand, hold a dumbbell of any weight you can handle for the entire sequence and perform it that way;
3. Mush #1 and #2 variations together, by standing on the stair step, using the bannister, holding the dumbbell,and doing the sequence twice, once on one leg and then on the other
4. Do the entire sequence as produced using the barbell as support, BUT keep the legs in a gentle but fixed bent-knee position! This targets the soleus of the calf, whereas the straight-leg position targets the gastrocnemius;
5. Mush #1 and #4 together by doing one-legged's in a bent-knee position, doing one leg and then the other by repeating the entire sequence on each leg;
6. Mush #2 and #4 together by doing the calf-raises in a bent-knee position on a stair-step and bannister for support and a dumbbell;
7. (Of course) mush #3, #4 and #6 together by standing on the stair step, using the bannister, holdiing the dumbbell, doing the sequence twice IN A BENT-KNEE POSITION ONE-LEGGED doing one leg once and the other leg immediately after that, rub your head and pat your tummy and hop on one foot simultaneously and go take a bath.
Have fun!
A-Jock
Have cooked up three new mish-moshes that incorporate either Hard Core's High Step Challenge or 2004's High Step Training workouts (or both) for those who wish an upper-margin cardio+lower-body circuit routine. These obviously are not for the impact-averse, and you need to have previewed each of these to make sure you have the right equipment available for each workout. Again, the focus of each of these mish-moshes is upper-end cardio and leg ENDURANCE training (not leg strength); note that the leg resistance cycles contribute to the challenge of the subsequent cardio cycles.
From the most moderate to the most intense:
1: HSC+HST:
Step warm-up of choice (I-max 1's warm-up is the most intense and the longest duration at 13 minutes; other step warm-ups range between 5 and 10 minutes)
High Step Challenge cardio and leg resistance cycles only, Chapter-Skipping through each subsequent upper body drill to the next cardio cycle (note that after the 3rd cardio cycle there are leg presses with band AND hammer punch lunges - don't forget to do the hammers!)
High Step TRAINING cardio + lower body premix
Approximate running time: 50-60 minutes depending on warm-up selected
2: HSC + Boot Camp
Step warm-up of choice
High Step Challenge cardio and leg resistance cycles only (see above)
Boot Camp cardio + lower-body premix, omitting warm-up
3: HST + Boot Camp
Approximate running time: 46 - 55 minutes depending on warm-up
Step warm-up of choice (I-Max 1 works best because it REALLY fires you up)
High Step Training cardio + lower body premix
Boot Camp cardio + lower body only premix, omitting warm-up
Approximate running time: 51-60 minutes depending on warm-up used
SIDE NOTE RE CALF RAISES:
Interesting variations to the calf-raise sequence in High Step Challenge include:
1. Doing the entire sequence on one foot; then repeating the sequence (there's a button on your remote that can bring the chapter back to the beginning) on the other foot;
2. Doing the entire sequence as produced, but instead of using a barbell as a support and doing the sequence unweighted, stand on a stair step at home, use the bannister for support with one hand, hold a dumbbell of any weight you can handle for the entire sequence and perform it that way;
3. Mush #1 and #2 variations together, by standing on the stair step, using the bannister, holding the dumbbell,and doing the sequence twice, once on one leg and then on the other
4. Do the entire sequence as produced using the barbell as support, BUT keep the legs in a gentle but fixed bent-knee position! This targets the soleus of the calf, whereas the straight-leg position targets the gastrocnemius;
5. Mush #1 and #4 together by doing one-legged's in a bent-knee position, doing one leg and then the other by repeating the entire sequence on each leg;
6. Mush #2 and #4 together by doing the calf-raises in a bent-knee position on a stair-step and bannister for support and a dumbbell;
7. (Of course) mush #3, #4 and #6 together by standing on the stair step, using the bannister, holdiing the dumbbell, doing the sequence twice IN A BENT-KNEE POSITION ONE-LEGGED doing one leg once and the other leg immediately after that, rub your head and pat your tummy and hop on one foot simultaneously and go take a bath.
Have fun!
A-Jock
