The Mish Mosh Thread

allwildgirl

allwildgirl

Cathlete
Okay, I copied these from Lunacat's Compendium for those who don't have it.


***Annette Q. Aquajock’s Mish-Moshes***


The “A” LIST (High-Intensity):

I-Max Enhanced:
#1: I-MAX 1 sans recoveries; I-MAX 2 intervals 6-10 Blast Only
#2: I-MAX 1 sans recoveries; I-MAX 2 Blasts ONLY from premix (no recovery)
#3: I-MAX 1 sans recoveries; Boot Camp cardio only

“Hi/Lo HELL”:
C-Max warm-up – hi/lo segment +
MIC hi (19:00 min. on) +
10-10-10 hi/lo +
Boot Camp Cardio Only premix (optional: substitute Kick Max Boot Camp challenge for either MIC Hi or 10-10-10 Hi)
Circuit Max (leg circuits only) with CK power drills + slow leg squats/lunges

Nosebleed Blast Circuit:
Rhythmic Step warm-up
Body Max Power Circuit
I-MAX 2 Blasts-N-Circuits (circuits after every blast or every other blast)

Elite Step-Interval Mish-Mosh (Sunday Option):
Rhythmic Step or I-MAX 3 warm-up (~9-10 min.)
I-MAX 3 Blast ONLY premix (~23 min.)
Step Blast BLAST Challenges (~6 min.)
I-MAX 2 BLASTS (mix-n-match) (~12 min.)
Boot Camp cardio only premix

Elite Floor Interval Mish-Mosh
Power Circuit warm-up, pre-stretch through hi/lo (~15 min.)
10-10-10 hi/lo segment (~9 min.)
Boot Camp cardio only premix (~10 min.)
Kick Max Boot Camp Challenge (~10? Min.)
Cardio Kicks power drills (~15 min.)

Hardcore Extreme Intervals + Circuits Mish-Mosh
I-MAX 3 Warm-up

1. I-MAX 3 Intervals 1-2 w/ BLASTS
High Step Cycle 1 all (do squats through first 2 resistance cycles, then NEXT to)

2. I-MAX Intervals 4-5 w/ BLASTS
High Step Cycle 2 all (do lunges through first 2 resistance cycles, then NEXT to)

3. I-MAX Intervals 9+10 w/ BLASTS
High Step Cycle 3 all (do plie squats through first 2 resistance cycles, then DISC SKIP)

4. Boot Camp Cardio + Lower Body Only premix

HC Extreme Interval Blast + Legs Mish Mosh
I-MAX 3 warm-up

1. Intervals 5+6+7 including BLASTS
2. Kick Max Boot Camp Blast Challenge Blasts 1-5
3. Intervals 8+9+10 including BLASTS
4. Kick Max Blast Challenge; (~48 minutes); DISC SKIP to:
5. Boot Camp Cardio Only Premix
OR
5. I-MAX2 BLASTS from Mix-N-Match

Hardcore Ultra Cardio Theme:
High Step TRAINING cardio only premix as warm-up
I-MAX 3 Blast Only premix
I-MAX 2 Blast Only premix (omitting recoveries!)
Boot Camp cardio only premix

Hardcore Ultra Cardio Variation:
High Step Circuit (Hard Core) step-cardio only warm-up
I-MAX 3 Blast Only premix
Kick Max Boot Camp Challenge
Boot Camp cardio only premix

Another (mostly) Kickbox Mish-Mosh:
KPC warm-up and high intensity drills;
Kick Max Boot Camp challenge
Boot Camp cardio only premix
Cardio Kicks power drills

Uber Nosebleed Blast Circuit:
I-MAX 1 warm-up through Power-15’s;
I-MAX 2 Blasts-N-Circuits (squats/lunges after every other blast), starting with Blast #2
Boot Camp cardio + legs premix
Optional: add on Step Blast BLASTS, adding in squat-lunge circuits after each (3)

Medieval Circuit Mish-Mosh:
Circuit Max warm-up to beginning of Hi/Lo
SJP Hi/Lo add-on premix 1-3, pausing after each, banging out squats/plies/lunges
I-MAX 2 Mix N Match Blasts, pausing after 2, 4, 6, 8, 10, for squats/plies/lunges
Boot Camp Mix N Match cardio 5, 6, 8; then squats, plies and lunges

Something to Consider Mish-Mosh:
CTX 10-10-10 Kickbox warm-up + Kickbox; PAUSE squats;
CTX 10-10-10 hi/lo; PAUSE lunges;
SJP hi/lo add-on, PAUSING after each sequence squats/lunges;
Cardio Kicks power drills; PAUSE squats/lunges

The Oh-My Mish-Mosh:
Rhythmic Step warm-up +
CTX Power Circuit circuit segment +
Boot Camp Cardio/Lower-Body only

Nosebleed Hi/Lo-Step Fusion:
Circuit Max warm-up through pre-stretch
SJP Hi/Lo add-on premix
Step Blast BLASTS (omitting any mid-range or recovery work)
I-MAX 2 mix-n-match BLASTS ONLY

Gauntlet Cardio Only:
I-MAX 1 warm-up, going through Interval 1
Gauntlet cardio only (after warm-up); plus
I-MAX 2 blasts 7-10 (optional) (3 DVD’s)
I-MAX 2 interval 9 (with step sequence) + BC ice breakers (4 DVD’s)

THE “B” LIST (Moderate Intensity):

“Hi/Lo Heaven I”
MIC hi/lo +
10-10-10 hi/lo +
Boot Camp Cardio-Only premix

No-Name Mish-Mosh:
Rhythmic Step warm-up +
Body Max power circuit +
Power Circuit circuit

The Alt Und Neu Mish-Mosh:
I-MAX 1 warm-up
Body Max power circuit segment
Step, Pump & Jump hi/lo segment with leg-only circuits
Un-circuited Circuit Max (fast-forward thru resistance cycles); then
Cardio Kicks leg power drills
MIC hi/lo +
10-10-10 hi/lo +
Step & Intervals interval segment
KPC warm-up, intermediate + hi intensity drills +
Step, Pump & Jump hi/lo segment w/o circuits

I-MAX Circuit:
I-M AX sans recoveries, pausing after each blast and performing 32 reps squats / lunges;
Then “next” to next aerobic segment

I-MAX MAX:
I-MAX 1 warm-up +
Segments 1-5 w/o recoveries; ADVANCE to
Segments 8-10 w/o recoveries; DISC SKIP to
I-MAX 2 intervals 8-10 (sumo squats, power hops + jacks + plie-jacks, Power L’s/uneven squats)

Gauntlet Re-Imagined:
Cycle #1:

I-MAX 1 warm-up THROUGH Interval #1
Boot Camp Cardio Interval #8 (Ice Breakers!)
PAUSE: 48 squats

CYCLE #2:

I-MAX aerobic / interval 4 (3-count squats + over-the-top + Power 15’s)
(CHAPTER SKIP 3X to)
Boot Camp jacks + airborne jacks
PAUSE: 24 lunges each leg

CYCLE #3:

I-MAX aerobic / interval #7 (ski hops + box jumps + tuck jumps)
(CONTINUE to)
Boot Camp squats + roundhouse kicks
(CHAPTER SKIP 2X to)
Boot Camp squat-thrust climbers
PAUSE: 48 plie squats

CYCLE #4:

I-MAX aerobic / interval #10 (Power-L’s + power squats with a turn)
(CONTINUE to)
Boot Camp front kicks + side kicks
(CHAPTER SKIP 2X to)
Boot Camp jacks + jabs
PAUSE: 24 lunges each leg

CYCLE #5:

I-MAX aerobic / interval #3 (Power-Box 1-4 + One-Legged “Genie Hops”)
(CHAPTER SKIP 3X to)
Boot Camp sequential power kicks
PAUSE: 24 squats and 24 plie squats
 
Hey Shelley~Boy, the "mish mosh to consider" looks like my speed. Thanks for posting these...well, looks like your feeling allot better eh? deb}(
 
MSJ's "I am not worthy" mish mosh

HSTA w/u and legs+cardio premix
MM legs only premix (skipped w/u and c/d)
Low Max blast only premix

MSJ's note: I loved this one and it made me sweat and it was not murder on my knees. My modifications were plyo jacks instead of the power lunges (interval 4 of HSTA, I think) and I did a set of dead lifts instead of the hover squats at the end of HSTA to get some ham string work in.
 
Mogambo's "cool" mish mosh:

I had so much fun with this today, I had to share.

Imax3 1-5 premix, skip the cooldown

Kick Max leg drills

Muscle Endurance upper body split premix, skip the warmup.
 
A-Jock's Somebody Stop Me mish mosh

For this mish-mosh you need at the very least the I-Max 3 DVD, the Boot Camp DVD and the Kick Max DVD. Optional to use the Interval Max (original) or Rhythmic Step warm-up to substitute for the I-Max 3 warm-up. You also need to have a barbell handy, with a weightload heavy enough to challenge the legs in 32-40 reps but not so heavy that it's uncomfortable to hike over your head 10 times during the session. You also need to keep your remote handy because you're going to do a lot of disc-skipping and pausing.

This is a high-intensity cardio and leg endurance workout.

Warm-up: Interval Max, Rhythmic Step or I-Max 3 (your choice)

I-Max 3 Mix N Match feature:
Blast 6 (8” step); PAUSE and do 32 barbell squats
Blast 4 (floor); PAUSE and do 16 barbell lunges each leg
Blast 9 (8” step); PAUSE and do 32 barbell plie squats
Blast 10(floor); PAUSE and do 16 barbell lunges each leg
Blast 7 (6” step); PAUSE and do 16 squats and 16 plie squats (barbell)
Blast 5 (floor); PAUSE and do 16 lunges each leg

Boot Camp cardio only premix (omitting warm-up):
Intervals 1 and 2; PAUSE and do 40 barbell squats
Intervals 3 and 4; PAUSE and do 20 barbell lunges each leg
Intervals 5 and 6; PAUSE and do 40 barbell plie squats
Intervals 7 and 8; PAUSE and do 20 barbell lunges each leg

Kick Max Boot Camp Challenge
Intervals 1-5 (up THROUGH the 3 vertical jumps + tuck jump);
PAUSE and do 20 squats + 20 plie squats
Intervals 6-10; PAUSE and do 20 lunges each leg

Enjoy!

A-Jock
 
I second the idea, Susan. We can't sticky it by ourselves though.

Thanks, Shelley, for collecting all this. Now I can have a nosebleed.:)

Seriously, yesterday I was able to do Imax 3, intervals 1-5, with LESS modifications than before. That's progress. Maybe there's hope for me yet.:)

Pinky
 
Here's another one from A-Jock:)

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



Annette Q. Aquajock
Legally Bald
 
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