kathryn
Cathlete
I suggest the following workouts for a 'Power" series:
1) Core Power
Using cardio and resistance work to work the core. Cardio uses transverse moves like cross punches, and moves done holding a medicine ball. Resistance work uses a weighted medicine ball (or dumbell) to do moves like cross chops, as well as balance moves that engage the core, like what I call theh 'flamingo rainbow" (stand on one leg, with knee of other leg out front, like a flamingo, holding a med ball or dumbell between both hands, make increasingly-larger ROM arcs in front of the body--side-to-side to challenge balance and work the core stabilizers, as well as the stabilizing muscles of theh legs). After a thorough warm-up (10 mn.), go into a 'core cardio' segment (approx. 30 minutes) followed by a segment alternating cardio and resistance (approximately 30 minutes), followed by standing core/balance work. Ends with floor work, including plank variations (both hands on med ball or one hand on med ball, for example), core-engaging push-ups (again, 1 or both hands on med ball). (Total time: approx 90 minutes....with several options for shorter premixes)
2) Power Kickbox
After a thorough warm-up (think Kick Max style warm-up), there will be a series of 4 combos (similar to Kick Max, but with emphasis on intensity rather than pivoting: including some fast punching combos) which are done separately, then combined 1-2 times (approximate time: 40 minutes) This is followed by a segment alternating combos and plyo work (think the kickboxy plyo moves in KickMax, not the 'high jump" moves from the same workout) (approximately 25 minutes). A final segment has resistance and form work for the upper body: alternatiing between doing slow, controlled punches while holding weights and doing fast punch combos (approximately 20 minutes). Ends with a thorough stretch (think Cardio Kicks style). Similar music to that used in other KB workouts, with a good heavy beat and no vocals beyond some random phrases (but LOUDER than in Kick Max!).Total time: approximately 90 minutes.
3)Power Step (is there already a Cathe workout with this name? It seems familiar! If so, then this could be 'Step power").
Similar to an IMAX or combo Imax and Low Max/LIC and to some of your earlier step workouts.
After a thorough warm-up (10 mn), an athletic step workout, alternate steady-state with both strength intervals (ie: slow lunges or squats off the step and other "low max"- and "LIC"-type moves, perhaps incorporating a med ball for upper body intensity) and plyometric moves. Perhaps 10 separate intervals, like so : intervals 1-4 Low impact/strength, intervals 5-7 Plyo/power, Interval 8 low, interval 9 hi, interval 10 low. (approximate time: 70 minutes, with several premixes, especially one alternating just the intervals, low and high).
4) Power Cardio Mix
Combine floor cardio with med ball as an upper body intensifier and some 'sports plyo' moves (like speed skaters), with step/kickbox. A third segment (plyo power) will show two background exercisers using rebounders while front row does floor aerobics, perhaps slightly different moves for each--using the most effective moves for each surface--but following the same beat and general direction of movement (another option would be to have a separate "angle" on DVD to show just rebounding, or even a premix that uses the rebounding footage rather than the floor aerobics footage---this way, both those who have and want to use a rebounder, and those who don't have or don't wish to use a rebounder, can have a workout that appeals to them). Total time: approximately 90 minutes, with several premixes for shorter workouts (and, as with all workouts in this series, great chapter points, like those in the Intensity series and the newest batch of workouts, so that premixes are doable 'as-is' and run together smoothly).
5) Power Bootcamp.
Similar in set-up to Bootcamp, but using only standing core work (perhaps with a medicine ball as well) in the beginning segments (like the 'all but core" premix on Bootcamp) and leaving all floor work till the end (like the "core only" premix).
1) Core Power
Using cardio and resistance work to work the core. Cardio uses transverse moves like cross punches, and moves done holding a medicine ball. Resistance work uses a weighted medicine ball (or dumbell) to do moves like cross chops, as well as balance moves that engage the core, like what I call theh 'flamingo rainbow" (stand on one leg, with knee of other leg out front, like a flamingo, holding a med ball or dumbell between both hands, make increasingly-larger ROM arcs in front of the body--side-to-side to challenge balance and work the core stabilizers, as well as the stabilizing muscles of theh legs). After a thorough warm-up (10 mn.), go into a 'core cardio' segment (approx. 30 minutes) followed by a segment alternating cardio and resistance (approximately 30 minutes), followed by standing core/balance work. Ends with floor work, including plank variations (both hands on med ball or one hand on med ball, for example), core-engaging push-ups (again, 1 or both hands on med ball). (Total time: approx 90 minutes....with several options for shorter premixes)
2) Power Kickbox
After a thorough warm-up (think Kick Max style warm-up), there will be a series of 4 combos (similar to Kick Max, but with emphasis on intensity rather than pivoting: including some fast punching combos) which are done separately, then combined 1-2 times (approximate time: 40 minutes) This is followed by a segment alternating combos and plyo work (think the kickboxy plyo moves in KickMax, not the 'high jump" moves from the same workout) (approximately 25 minutes). A final segment has resistance and form work for the upper body: alternatiing between doing slow, controlled punches while holding weights and doing fast punch combos (approximately 20 minutes). Ends with a thorough stretch (think Cardio Kicks style). Similar music to that used in other KB workouts, with a good heavy beat and no vocals beyond some random phrases (but LOUDER than in Kick Max!).Total time: approximately 90 minutes.
3)Power Step (is there already a Cathe workout with this name? It seems familiar! If so, then this could be 'Step power").
Similar to an IMAX or combo Imax and Low Max/LIC and to some of your earlier step workouts.
After a thorough warm-up (10 mn), an athletic step workout, alternate steady-state with both strength intervals (ie: slow lunges or squats off the step and other "low max"- and "LIC"-type moves, perhaps incorporating a med ball for upper body intensity) and plyometric moves. Perhaps 10 separate intervals, like so : intervals 1-4 Low impact/strength, intervals 5-7 Plyo/power, Interval 8 low, interval 9 hi, interval 10 low. (approximate time: 70 minutes, with several premixes, especially one alternating just the intervals, low and high).
4) Power Cardio Mix
Combine floor cardio with med ball as an upper body intensifier and some 'sports plyo' moves (like speed skaters), with step/kickbox. A third segment (plyo power) will show two background exercisers using rebounders while front row does floor aerobics, perhaps slightly different moves for each--using the most effective moves for each surface--but following the same beat and general direction of movement (another option would be to have a separate "angle" on DVD to show just rebounding, or even a premix that uses the rebounding footage rather than the floor aerobics footage---this way, both those who have and want to use a rebounder, and those who don't have or don't wish to use a rebounder, can have a workout that appeals to them). Total time: approximately 90 minutes, with several premixes for shorter workouts (and, as with all workouts in this series, great chapter points, like those in the Intensity series and the newest batch of workouts, so that premixes are doable 'as-is' and run together smoothly).
5) Power Bootcamp.
Similar in set-up to Bootcamp, but using only standing core work (perhaps with a medicine ball as well) in the beginning segments (like the 'all but core" premix on Bootcamp) and leaving all floor work till the end (like the "core only" premix).
I wonder to what degree Cathe takes our ideas into consideration? I love her workouts and am eagerly awaiting her explanation of the new series that she has in the works