Hey there Rose... I hardly ever check in during the day but for some reason did today but only have a minute but wanted to give this to you. I will be back this evening so let me know if you want any other information. You are correct I do lots of kickboxing and high rep/low weight workouts as I tend to gain muscle very easy and too much step, especially high step, tend to give me a more bulky look than I like. I wish it didn't b/c I love workouts like HSTA but can only do it rarely. Anyway, this is a post I had written a while back on Cindy's workout!
www.ultrafitnutrition.com
I am always asking for advice so thought I'd just give my opinion on this workout. Cindy is a nutritionist & just did this one tape-not available in DVD format. (she also does one of the 10 min Solutions for beginners available at collegevideo)
I was reading the thread on how many hours do you workout a day & saw comments about needing more time, etc...
Anyway, this workout is one I did that helped me be able to get to an advanced level and able to do Cathe's advanced workouts. This is a short 45 minute interval workout that is great for when you are short on time but still want to burn some calories. For those of you who don't like workout that do cardio & then light weight work, this isn't for you as you can tell from below she does that. I still use on days when I need a quick workout but still want to work up a sweat. I would say this is intermediate workout but on the hard end of intermediate.
Here is a quick breakdown of it, may not be exact:
9 minutes cardio (1 min each, 3 time each: jump rope, put jumprope on floor and to jump squats across it back & forth, grab medicine ball and do ball throws catching in squat position)
Shoulder work w/ weight - about 3min, i use 10lbs weights
More cardio, not sure on length but do each of these moves 3 times:
10 Frogies(i think what she calls them but heard called many things), you go down into squat position w/ hands touching floor then kick legs back into push up position, bring legs back in & stand up.
Grab medicine ball & put between thighs and do jump squat things with it.
Run in place for a minute.
Bicep work, about 3 minutes - i use 10 or 12 lbs. weights
Cardio/Leg work, do 4 sets:
Repeter legs to the side & back - start with 8 each way, then 4, then 2, then singles
Push ups - 10 I think
In push up position you pull legs in & out back & forth
Standing leg/ab work w/ medicine ball -about 5 minutes
Butt work w/ stability ball-about 3 minutes
Ab & tricep work with stability ball & medicine ball - about 3-5 min
End with ab work on floor - quick about 2 minutes
Yoga type stretch at end
Anyway, just thought I'd share!
