list of all premixes

N

nikkithin

Active Member
i've been searching and searching and i know i have seen it before but now i can't find it!

does anyone have a complete list of what's in each premix? the details in each...?

thanks ....
 
Premixes for Body Max 2, Butts & Guts, Drill Max, Low Impact Circuit, Cardio Fusion:

Body Max 2


Cardio & Weights 70 ½ minutes

Warm up
Step combo #1
Back work
Chest work
Step combo #2
Bicep work
Tricep work
Step combo # 3
Shoulder work
Abdominal section
Stretch


Boot Camp 78 minutes

Warm up
Power circuit segment #1 (step, blast, leg ex- lunges)
Back work
Abs- rockets shoots/thrusts
Power circuit #2 (step, blast, leg ex- squats)
Chest work
Abs- reverse crunch
Power circuit #3 (step, blast, leg ex- plie squats)
Shoulders
Abs- oblique crunch
Power circuit #4 (step, blast, leg static lunges)
Bicep work
Abs- side plank to balancing snow angels
Bonus cardio (step, leg ex- squats)
Tricep work
Abs- crunches
Stretch


Double Upper Body 72 minutes

Warm up
Back-
Double arm rows (repeat & continue to repeat each exercise on the list)
Pullovers
Rear flys
Chest-
Decline push ups on the ball
Wide stance push ups on the floor
Chest flys on the ball
Shoulders-
Seated overhead press
Shoulder circles into lateral raises
Repeat shoulder circles and lateral raises
Biceps-
Seated hammer curls
Incline dumbbell curls on the ball
Seated concentration curls
Triceps-
32 dips on weights
Repeat dips and extensions
kickbacks
Abs-
Rocket shoots-thrusts (repeat each section)
Reverse crunch
Oblique crunch
Side plank
Crunches
Stretch


Cardio Blast 62 minutes

Warm up
Step routine
Bonus cardio
Power circuit #1- step & blast
Power circuit #2- step & blast
Power circuit #3- step & blast
Power circuit #4- step & blast
Stretch


Scrambled Eggs 80 minutes

Warm up
Step combo #1
Power circuit #1 (step, blast, lunges)
Step combo #2
Power circuit #2 (step, blast, squats)
Step combo #3
Power circuit #3 (step, blast, plie squats)
Bonus cardio
Repeat bonus cardio
Power circuit #4 (step, blast, static lunges)
Stretch


Timesaver Cardio 43 minutes

Warm up
Bonus cardio
Repeat bonus cardio
Power circuit #1 (step & blast)
Power circuit #2 (step & blast)
Power circuit #3 (step & blast)
Power circuit #4 (step & blast)
Stretch



Drill Max


Cardio Blast 39 minutes

Warm up
Drills 1-6
Stretch


Ultra Cardio Blast 63 ½ minutes

Warm up
Drill 1 (repeat)
Drill 2 (repeat)
Drill 3 (repeat)
Drill 4 (repeat)
Drill 5 (repeat)
Drill 6 (repeat)
Cool down/stretch


Scrambled Cardio Blast 46 minutes

Warm up
Drill 1
Drill 3
Drill 5
Drill 4
Drill 2
Drill 6
Drill 5
Drill 2
Cool down/stretch


Cardio Leg Blast 57 minutes

Warm up
Drill 1 + squats & curls
Drill 2 + plie squats
Drill 3 + lunges w/ball & wall squats
Drill 4 + firewalkers & glute squeezes on the ball
Drill 5 + walking lunges
Drill 6+ squat thrusts/lateral jumps over step & forward/back reaching lunges power scissors
Cool down stretch


Cardio & All Upper Body 60 minutes

Warm up
Drill 1 + military press & overhead press with hip rotation
Drill 2 + scapular retractions & bomb diver push ups/core plank push ups
Drill 3 + bicep curls on the ball
Drill 4 + push ups on the ball & rear delt raises on the ball
Drill 5 + front/side/rear delt work on the ball & rear flys
Drill 6 + triceps dips on ball, seesaw push ups on the ball & side plank p/u with weights
Cool down stretch


Total Body 52 minutes

Warm up
Squat & curl
Military press
Overhead press with hip rotation
Plie squats
Scapular retractions
Bomb diver push ups/core plank push ups
Lunges
Wall squats
Bicep curls on the ball
Firewalkers
Glute squeezes on the ball
Push ups on the ball & rear delt raises on the ball
Walking lunges with lateral raise
Front/side/rear delt work on the ball & rear flys
Forward/back reaching lunges power scissors
Triceps dips on ball
Seesaw push ups on the ball
Side plank p/u with weights
Cool down stretch



LIC


Cardio Blast timesaver 48 1/2 minutes

Warm up
Combo 1 step w/ blast
Combo 2 step w/ blast
Combo 3 step w/ blast
Combo 4 step w/ blast (bonus)
Stretch


Lower Body Circuit 56 minutes

Warm up
Combo 1 step, blast, side lunge w/ overhead press
Combo 2 step, blast, back lunges w/ bicep curls
Combo 3 step, blast, balancing squats with various leg angles
Combo 4 step, blast (bonus)
Stretch


Upper Body Circuit 55 ½ minutes

Warm up
Combo 1 step & blast
Shoulders- lateral raises, overhead raises, & external rotator conditioner
Combo 2 step & blast
Biceps- BB curls with band, BB curls no band
Triceps- straddle push ups, lying extensions, kickbacks
Combo 3 step & blast
Chest- positive push ups, negative push ups & uneven push ups
Back- lat pull down, scapular retractions, double arm standing rows
Combo 4 step & blast (bonus)
Stretch


Upper Body Sculpt 31 minutes

Warm up
Shoulders- lateral raises, overhead raises, & external rotator conditioner
Biceps- BB curls with band, BB curls no band
Triceps- straddle push ups, lying extensions, kickbacks
Chest- positive push ups, negative push ups & uneven push ups
Back- lat pull down, scapular retractions, double arm standing rows
Stretch


Total Body Sculpt 47 minutes

Warm up
Compound- side lunges & military press
Shoulders- lateral raises, overhead raises, & external rotator conditioner
Compound- lunge & bicep curl
Biceps- BB curls with band, BB curls no band
Triceps- straddle push ups, lying extensions, kickbacks
Balancing squats
Chest- positive push ups, negative push ups & uneven push ups
Back- lat pull down, scapular retractions, double arm standing rows
Abs/core
Stretch


Blast Off 9 ½ minutes
All four blasts- an add on



B&G


Standing Glutes & Abs timesaver 49 ½

Warm up
Standing glute work-
Walking lunges
Forward thrusting hammer punch lunges
Squats w/ barbell
One legged squats
Side to side thrusting hammer punch lunges
Free standing lunge/squat combo
Firewalkers
Low pulse lunges
Abs- bonus stability ball section
Stretch


Overall Legs 65 minutes

Warm up
Sit 'n' stands
Leg presses
Deadlifts w/ weights under toes
Walking lunges
One legged squats
Squats
Lunge/squat combo
Low pulse lunges
Outer thigh raises
Hamstring roll ins
Glute squeezes on the ball
Glute squeezes w/ ankle weights using the step topper
Inner thigh raises w/ ankle weight
Hamstring/ glute/ outer thigh (repeat)
Stretch


Leg Blast 47 ½ minutes

Instruction to warm up insert card
Walking lunges
Lunge/squat combo
Walking lunges
Leg presses
Forward thrusting hammer punch lunges
Leg presses
One legged squats
Side to side thrusting hammer punch lunges
One legged squats
Firewalkers
Walking lunges
Firewalkers
Walking lunges
Lunge squat combo
Low pulse lunges
Lunge squat combo
Stretch


Floorwork & Abs 49 minutes

Warm up
Outer thigh raises
Glute squeezes on the ball
Hamstring roll ins (repeat)
Glute squeezes w/ ankle weights using the step topper
Inner thigh raises
Hamstring/ glute/ outer thigh (repeat)
Abs section on main workout
Stretch


Bonus Sections

Stability ball abs
Sit 'n' stands
Leg presses
Glute squeezes



Cardio Fusion


All Step Cardio 48 minutes

BM2 warm up
BM2 bonus cardio
LIC bonus cardio
BM2 power circuits (cardio no weights)
BM2 stretch


Mixed Cardio 41 ½ minutes

BM2 warm up
DM cardio drills 1-6
BM2 stretch


Mix & Max 80 minutes

BM2 warm up
LIC bonus cardio
DM cardio drills 1-6
BM2 bonus cardio (repeat)
BM2 power circuits (cardio no weights)
BM2 stretch

Marcy
 
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