A few mish-moshes to get you started:
I-Max 3 warm-up and blast only premix (warm-up about 9 minutes; blast-only premix 24 minutes) then cooldown
Rhythmic Step warm-up (~9 minutes)
Body Max power circuit segment without the squats/lunges (just hit the "next" buttoon on the remote) (I almost corrected "buttoon" but I like it better that way) (14 minutes)
HSTA cardio only premix (12 minutes) (total of 35 minutes cardio)
Cooldown of choice
10-10-10 warm-up and kickbox (~14 minutes)
KPC high intensity drills (~15 minutes; do start at the "high intensity drills" selection on the Chapter menu)
Boot Camp kickbox premix (~6 minutes {?}
Boot Camp cooldown
Circuit Max warm-up, hi/lo and floor kickbox segments , fast-forwarding through the resistance cycles (~25 minutes give-or-take)
10-10-10 hi/lo segment (~9 minutes)
10-10-10 cooldown
Boot Camp cardio only premix including warm-up (~17 min?)
SJP hi/lo add-on premix (~18:30 min)
SJP cooldown
Rhythmic Step warm-up
Rhythmic Step challenge at the end (all of the previous combos done in a string I think)
Step Blast blast challenge
Step Blast cool down
(running time no clue)
Boot Camp cardio only premix (including warm-up)
Kick Max Blast Challenge
Kick Max cooldown
Body Max warm-up and traditional step routine (even though this is steady-state, it still has the whoop-factor); Body Max cooldown
Sooooooooooooosan - also retrieve my rotation on the Rotations Forum "A-Jock's Faux-CTX Hardcore Rotation") (just go to the Advanced Search and use the keyword "faux" and it'll come up); all of the cardio is between 30-40 minutes to keep it consistent with CTX's cardio.
And . . . just do the CTX cardio segments as produced, one each day.
Wait a minute . . . another mish-mosh coming on . . .
10-10-10 warm-up, kickbox and hi/lo; then Step Intervals interval blast, then Step Intervals cooldown.
The 15-15-15-15 Mish-Mosh:
Interval Max (the original) OR Rhythmic Step warm-up; then
Body Max power circuit segment OMITTING RESISTANCE CYCLES, simply by chapter-skipping or "nexting" to the next cardio cycle with your remote; OR
HSTA cardio only premix, REPEATING ONE CARDIO CYCLE of choice; THEN
Low Max step and blast #'s 2 and 7 (delish step-kickbox); THEN
KPC High Intensity Drills (select this named chapter from the Chapter Menu); THEN
Circuit Max hi/lo cardio cycles (#1 and #2), starting after the warm-up and the medium impact post-warm-up stuff; OR (here's the genius part)
Dial back to the first DVD (Interval Max etc.), select MIC and fast-forward to 18:35 minutes into the MIC workout; this takes you to the nosebleed high impact stuff.
See how that works? High-octane step (including the warm-up), step kickbox, floor kickbox and hi/lo, in an extended format.
(End of 15-15-15-15 mm)
Ab mish-moshes:
I've been meaning to do this one for awhile now, so here goes:
As with my other DVD cardio and cardio-leg-circuit mish-moshes, these ab mish-moshes work best with a multi-disc (preferably 5-disc) DVD player so that you can advance to the next DVD without a whole lot of rest or futzing-around-with-the-player time.
A real epoch in my ab life was when I discovered Cathe's Cross Train Express (CTX, for all the newer converts) Kickbox core/ab routine, ESPECIALLY the initial prone (face-down) planks, supine planks with leg raises, and roll-ups. I use that kick-off for almost every Cathe ab routine I do (with the exception of the new Core Max routines). There's something about the knee / leg recruitment that I really like, and I very much like the supine roll-ups afterward. I find I can kick up the intensity of these even more when I wear 2-lb per hand hand weights (that you can get at Power Systems /
www.power-systems.com). I also find I can upkick the intensity of the roll-ups by drawing my hands up and crossing them over my chest on the roll-down phase, keeping them crossed over my chest during the initial roll-up phase and then extending them toward the toes only after I've gotten past the "sticky point" that we know so well from that drill.
I've placed a little beside each of my personal faves. EACH of the following ab mish-moshes BEGINS with the CTX Kickbox prone / supine planks and roll-ups; then goes on to:
High Step Challenge ab / core (no equipment needed; Hard Core series)
Muscle Max abs / core (no equipment needed; Hard Core series)
Pyramid Upper Body abs / core (Stability ball needed; Intensity Series) (note you an substitute an 8-lb med ball or an 8- to 10-pound weight plate for side-to-side seated core twists and wood chops seated on the ball)
Muscle Endurance abs / core (Med. ball needed; Intensity Series)
Cardio + Weights abs / core (no equipment needed; Intensity Series)
Leaner Legs traditional abs (no equipment needed; CTX Series; Ab Hits DVD)
All Step abs (no equipment needed; CTX Series; Ab Hits DVD)
Slow and Heavy Traditional Abs (no equipment needed; CTX Series plus Slow and Heavy Series; Ab Hits DVD)
*****
This one does NOT incorporate CTX Kickbox planks, but it's a doozy:
Kick Punch Crunch (KPC) PLUS Step Jump Pump (SJP) abs (stability ball and an 8-lb dumbbell, weight plate or med ball needed; note ball planks, knee roll-downs and pikes on the ball are OPTIONAL, as you get plenty of plank work at the tail end of SJP) (Body Blast Series; KPC and SJP DVDs; Timesaver DVD {workouts 3 and 5})
Core Max #2 stability ball rollouts
CTX Kickbox planks (prone and supine) and roll-downs/roll-ups
MIS ab routine ON A LONG STEP BENCH
In fact, you can use any traditional floor ab routine on the long step bench (as I discussed in my earlier post "A New Spin On 'Old' Abs"), not just MIS: CTX Leaner Legs or CTX Allstep; Body Max abs; either of the Pure Strength ab routines; Slow and Heavy Traditional Abs (I forget which workout that one's on). You could also simply complete the CTX Kickbox ab routine in its entirety, and/or use the CTX Power Circuit traditional ab segment after its planks.
(end of ab mish-moshes)
The Auld Lang Syne 2K5 Mish-Mosh:
Circuit Max warm-up and hi/lo segments, fast-forwarding thru the first resistance cycle
KPC hi/intensity drills AFTER the warm-up
Kick Max Blast Challenge
Boot Camp cardio only premix
The Turkey Burner Mish-Mosh:
CTX 10-10-10 warm-up, kickbox and hi/lo segments
Step Jump Pump hi/lo only add-on premix hi/lo segments 1-3
Step Blast BLASTS 1-3 (use Mix n Match feature for this)
High Step Training ADVANCED cardio only premix (see below)
I-Max 3 BLASTS 1, 7, 3, 6 and 9 IN THAT ORDER (use Mix n Match feature for this) (see below)
The Black Friday Shop-Til-You-Drop Pump-up mish-mosh
Cardio Kicks warm-up and floor cardio;
Low Max Blast Only premix; THEN (here's the genius part)
Cardio Kicks power drills segment in its entirety.
THEME MISH-MOSH:
High Step TRAINING cardio only premix AS THE WARM-UP
I-Max 3 Blast Only premix
I-Max 2 Mix-N-Match Blasts ONLY (no recoveries)
Boot Camp cardio only premix (omitting warm-up)
THEME AND VARIATION MISH-MOSH:
High Step CHALLENGE cardio-only segments (mix-n-match) AS THE WARM-UP
I-Max 3 Blast Only premix
Kick Max Boot Camp Challenge
Boot Camp Cardio Only premix (omitting warm-up)
"Interval Max Enhanced":
Interval Max 1, omitting recovery cycles after Interval #2, PLUS
Boot Camp cardio only premix
"Hi/Lo Heaven":
MIC warm-up and hi/lo segment, PLUS
CTX 10-10-10 hi/lo segment, PLUS
Boot Camp cardio only premix
"Hi/Lo Hell":
Circuit Max warm-up and hi/lo segments, fast-forwarding thru first resistance cycle, PLUS
MIC hi/lo segment beginning at 18:45 minutes, PLUS
CTX 10-10-10 hi/lo segment, PLUS
Boot Camp cardio only premix
"Hi/Lo Hello":
Circuit Max warm-up and prestretch
Step Jump Pump hi/lo add-on premix (without resistance cycles), PLUS
MIC hi/lo segment beginning at 18:45 minutes, PLUS
CTX 10-10-10 hi/lo segment, PLUS
Boot Camp cardio only premix
Circuit Max with barbell squats and lunges only during resistance cycles, PLUS
Cardio Kicks power drills, adding on another set of barbell squats / lunges after the drills
Gauntlet Leg Circuits Only
(performing squats and lunges only through all resistance cycles; an option is to perform only two resistance cycles and hit the "next" button to the next cardio segment)
Gauntlet Cardio Only:
Gauntlet hitting the "next" button through all resistance cycles (note that cycles 3 and 4 contain kickbox intervals after the I-Max 2 intervals that you just don't wanna miss)
OPTIONAL ADD ON:
I-Max 2 step and interval blast #9, PLUS
Boot Camp cardio blast #8 (ice breakers)
The Oh-My Mish-Mosh:
Rhythmic Step or I-Max 1 warm-up
CTX Power Circuit circuit segment
Boot Camp cardio / lower body only premix (omit warm-up)
The Alt Und Neu Mish-Mosh:
I-Max 1 or Rhythmic Step warm-up
Body Max power circuit segment
Step Jump Pump hi/lo segment with leg circuits only
I-Max 2 Blast Mania PLUS
CTX Step Intervals interval segment
The Oh-Goodie Mish-Mosh
Rhythmic Step or I-Max 1 warm-up
Body Max power circuit segment
CTX Power Circuit circuit segment
And my personal favorite:
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.
Running time is about 1:10.
HAVE FUN, DESI!
HOPE THESE HELP!
A-Jock
