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krisfitness

Cathlete
I have heard that you have some pretty creative, or should I say, nasty premix combos. I would love to know what some of them are. Can you share? I too have some pretty creative ones. Here is one of my favorites...it works the legs hard!!

Drill Max legs/cardio premix
Imax 3 blasts only premix
BM2 power circuit segment
BC cardio only premix
explosive jump lunges & plie squats (repeated each 6 times) from Legs & Glutes



Kristen
 
Hi, Kristen! Following, in separate posts, are lists of mish-moshes many of which incorporate premixes and are spread out among several years of Cathe's productions. These work best with a 5-disc changer. Also check out the Rotations forum for my Faux CTX Hardcore rotation (just use the word "Faux" in the Advanced Search segment, subject only), my "Blast From The Past" rotation, and the Plie Jack / Power Scissor rotation.

First list coming up:

Following are a series of mish-moshes incorporating Cathe's new releases (which I dearly wish she would give a series name!) and using my new fave technique, the "merry-go-round". In the merry-go-round technique, you need a 5-disc player that resumes playing a specific disc where you left off if it's in the middle of a chapter; you do chapters or portions for each disc in quick succession, cycle back do the first disc and then do different chapters or portions from the same discs again in quick succession, and so on. It's a way to make a real salad of drills from several workouts without having to do all from one disc then all from the next disc etc.

These mish-moshes are cardio-only in focus; at a later date I'll put up some cardio/circuit-style mish-moshes using the merry-go-round concept. They make heavy use of premixes, and you'll need to keep your remote handy and make sure you don't confuse the chapter-skip button with the disc-skip button (which I've done). They are not for the impact-averse; in fact, if impact is an issue these MMs are probably not the right ones for you. They are also longer in length; feel free to shorten them up as you see fit.

I tried the first one this past Monday, "The Guilt-Killer Version 1.0", and it lived up to its title.

Let me know if you have any questions, including about disc title abbreviations.

Here goes:

The Guilt-Killer Mish-Mosh version 1.0:

Discs needed:
Circuit Max
SJP hi/lo add-on premix
Kick Max Blast Challenge
Drill Max from Cardio Fusion

C-Max warm-up and first hi/lo cycle
SJP hi/lo cycle 1
Kick Max blasts 1-3
Drill Max cycles 1-2

C-Max hi/lo cycle 2
SJP hi/lo cycle 2
Kick Max blasts 4-6
Drill Max cycles 3-4

C-Max kickbox cycle 3
SJP hi/lo cycle 3
Kick Max blasts 7-10
Drill Max cycles 5-6

The Guilt-Killer Mish-Mosh version 2.0:
Discs needed:
Circuit Max
Boot Camp cardio only premix
Kick Max Blast Challenge
Drill Max from Cardio Fusion

C-Max warm-up and first hi/lo cycle
Boot Camp blasts 1-2
Kick Max blasts 1-3
Drill Max cycles 1-2

C-Max hi/lo cycle 2
Boot Camp blasts 3-5
Kick Max blasts 4-6
Drill Max cycles 3-4

C-Max kickbox cycle 3
Boot Camp blasts 6-8
Kick Max blasts 7-10
Drill Max cycles 5-6

LIC Kick-Off Merry-Go-Round:
Discs needed:
LIC (warm-up and blast add-only premix)
Cardio Fusion (B-Max2 power circuits)
Boot Camp (cardio only premix)
Body Max (power circuit segment)
HSTA (cardio only premix)

LIC w/u
LIC blast 1
B-Max 2 PC blast 1
Boot Camp blasts 1-2
B-Max Blast 1
HSTA Blast 1

LIC Blast 2
B-Max2 PC blast 2
Boot Camp blasts 3-4
B-Max blast 2
HSTA Blast 2

LIC Blast 3
B-Max2 PC blast 3
Boot Camp blasts 5-6
B-Max blast 3
HSTA blast 3

LIC Blast 4
B-Max 2 blast 4
Boot Camp blasts 7-8
B-Max blasts 4-5
HSTA blasts 4-5

Merry-Go-Round No-Name
Discs needed:
Cardio Fusion
Drill Max blast-only premix (scrambled?)
I-Max 2 blast-only premix
Step Jump Pump hi/lo add-on
I-max 1

Cardio Fusion warm-up
CF B-Max 2 PC blast 1
Drill Max blast ? (scrambled premix)
I-Max 2 blast 4
SJP blast 1
I-Max 1 step / blast 1

CF-BMax2 PC blast 2
Drill Max blast ? (scrambled premix)
I-Max 2 blast 10
SJP blast 2
I-Max 3 step/blast 3

CF-BMax2 PC blast 3
Drill Max blast ? (scrambled premix)
I-max 2 blast 2
SJP blast 3
I-Max 1 step / blast 5

CF-BMax2 blast 4
Drill Max blast ? (scrambled premix)
I-Max 2 blast 6
SJP blast 1 (repeat) (optional)
I-Max 1 step/blast 7

Drill Max blasts ?? / ?? (scrambled premix)
I-Max 2 blasts 3 and 5
SJP blasts 2-3 (optional)

CF Drill Max + Gauntlet Merry-Go-Round:
Discs needed:
Cardio Fusion
Terminator (Gauntlet workout)

Cardio Fusion BMax2 warm-up
Drill Max cardio cycle 1
Gauntlet step + Boot Camp cycle 1
Drill Max cardio cycle 2
Gauntlet step + Boot Camp cycle 2
Drill Max cardio cycle 3
Gauntlet step + Boot Camp cycle 3
Drill Max cardio cycle 4
Gauntlet step + Boot Camp cycle 4
Drill Max cardio cycle 5
Gauntlet step + Boot Camp cycle 5
Drill Max cardio cycle 6
Gauntlet step and Boot Camp cycle 6
Drill Max cardio cycle 6

CF BMax2 + Gauntlet Merry-Go-Round:
Discs needed:
Cardio Fusion
Terminator (Gauntlet workout)

CF BMax2 warm-up
BMax 2 power circuit blast 1
Gauntlet step + Boot Camp cycle 1
BMax 2 power circuit blast 2
Gauntlet step + Boot Camp cycle 2
BMax 2 power circuit blast 3
Gauntlet step + Boot Camp cycle 3
BMax 2 power circuit blast 4
Gauntlet step + Boot Camp cycle 4
BMax2 power circuit Blast 1 (repeat)
Gauntlet step + Boot Camp cycle 5
BMax2 power circuit blast 2 (repeat)
Gauntlet step + Boot Camp cycle 6

LIC + Gauntlet Merry Go Round:
Discs needed:
LIC
Terminator (Gauntlet workout)

LIC warm-up
LIC blast 1
Gauntlet step + Boot Camp cycle 1
LIC blast 2
Gauntlet step + Boot Camp cycle 2
LIC blast 3
Gauntlet step + Boot Camp cycle 3
LIC blast 4
Gauntlet step + Boot Camp cycle 4
LIC Blast 1 (repeat)
Gauntlet step + Boot Camp cycle 5
LICblast 2 (repeat)
Gauntlet step + Boot Camp cycle 6

Lower Impact Step Merry-Go-Round:
Discs needed:
LIC
Low Max

LIC warm-up
LIC blast 1
Low Max blast 1 w/ med ball
LIC blast 2
Low Max blast 2 w/ med ball
LIC blast 3
Low Max blast 3 w/ med ball
LIC blast 4
Low Max blast 4 w/ med ball
LIC blast 1 (repeat)
Low Max blast 5 w/ med ball
LIC blast 2 (repeat)
Low Max blast 6 w/ med ball
LIC blast 3 (repeat)
Low Max blast 7 w/ med ball

Step-Floor Merry-Go-Round #3
List of discs needed:
Drill Max
LIC
Body Max 1 Power Circuits
Boot Camp cardio only
Cardio Fusion disc (BMax2 power circuits)

Drill Max warm-up
Drill Max blast 1 or ? (scrambled premix)
LIC blast 1
Body Max 1 power circuit 1
Boot Camp blasts 1-2
Body Max 2 power circuit 1

Drill Max blast 2 or ? (scrambled premix)
LIC blast 2
Body Max 1 power circuit 2
Boot Camp blasts 3-4
Body Max 2 power circuit 1

Drill Max blast 3 or ? (scrambled premix)
LIC blast 3
Body Max 1 power circuit 3
Boot Camp blasts 5-6
Body Max 2 power circuit 3

Drill Max blast 4 of ? (scrambled premix)
LIC blast 4
Body Max 1 power circuits 4-5
Boot Camp blasts 7-8
Body Max 2 power circuit 4

Drill Max / Low Max Merry-Go-Round:
Discs needed:
Drill Max or Cardio Fusion
Low Max
Boot Camp or HSTA

Drill Max warm-up
Drill Max cardio cycle 1 or ? from DM scrambled
Low Max blast 1
Drill Max cardio cycle 2 or ? from DM scrambled
Low Max blast 2
Drill Max cardio cycle 3 or ? from DM scrambled
Low Max blast 3
Drill Max cardio cycle 4 or ? from DM scrambled
Low Max blast 4
Drill Max cardio cycle 5 or ? from DM scrambled
Low Max blast 5
Drill Max cardio cycle 6 or ? from DM scrambled
Low Max blast 6 and 7

Tail:
Boot Camp cardio only; or
HSTA cardio only; or
BMax2 power circuit segment from CF

More to come . . .

A-Jock
 
More "merry-go-round" mish-moshes for a 5-disc changer:

This is a very new spin on the mish-mosh concept, for those who have 5-disc changers, want optimum challenge, AND who have wanted to shuffle segments among several discs rather than playing all of one disc's segments before advancing to the next.

You place five discs in, and cycle through specific short blasts on each disc, THEN go back to the first disc, cycle through them again selecting the next round of blasts, and so on and so on. Obviously you will be grabbing the remote a lot to select chapters and advance the discs, so make sure you have an extra towel handy if your hands get sweaty.

Aside from the first mish-mosh, “Step / Floor Merry-Go-Round #1” which has a running time of between 63 and 71 minutes, I don’t know the running times, so do what you can with the workout time available.

I’ll come up with more soon.

You’ll need the following DVDs for these first three:

Rhythmic Step / Interval Max (The Original) / MIC
I-Max 2
I-Max 3
Boot Camp
Kick Max
High Step Training Advanced (HSTA)
Body Max 1
CTX 10-10-10
CTX Power Circuit
SJP Hi/Lo (add-on premix)
Gauntlet (from Terminator DVD)
Circuit Max / Cardio Kicks

Step / Floor Merry-Go-Round #1

I-max 1 warm-up
I-max 1 step / blast 3 (power 3’s with knees / leg abductions)
SJP hi/lo floor segment 1
I-Max 2 step / blast 6 (straddle-taps)
Boot Camp blast 1 (jacks + airborne jacks)
HSTA blast 1

I-Max 1 step / blast 1 (power 15’s)
SJP hi/lo floor segment 2
I-Max 2 step / blast 10 (uneven power squats with turn)
Boot Camp blast 3 (jacks / jabs / power squats {sub plie squats})
HSTA blast 2

I-Max step / blast 8 (“power scissors”)
SJP hi/lo floor segment 3
I-Max 2 step / blast 4 (weird-count over-the-top)
Boot Camp blast 7 (kickbox on steroids)
HSTA blast 3

I-Max step / blast 7 (uneven lunges off side of step)
SJP hi/lo floor segment 1 repeat
I-Max 2 step / blast 2 (power-4’s/power-7’s)
I-Max 2 step / blast 5 or 7 if desired
Boot Camp blast 5 (squat-thrust climbers)
Boot Camp Blast 6 (sequential power kicks) if desired
Boot Camp Blast 8 (ice breakers) if desired
HSTA Blast 4
HSTA Blast 5 if desired
~63:00 with no added blasts)
~71:00 with all added blasts

Cardio-Leg-Circuit Merry-Go-Round #1
(Note: because of the number of times you'll be grabbing the remote, it is suggested that you use heavy dumbbells below shoulder height rather than hiking a barbell repeatedly over the shoulders.)

Rhythmic Step warm-up

Body Max 1 power circuit cycle #1
CTX Power Circuit circuit cycle #1
Gauntlet cardio / leg circuit #1
HSTA cardio / leg circuit #1

Body Max 1 power circuit cycle #2
CTX Power Circuit circuit #2
Gauntlet cardio / leg circuit #2
HSTA cardio / leg circuit #2

Body Max 1 power circuit cycle #3
CTX Power Circuit circuit #3
Gauntlet cardio / leg circuit #5
HSTA cardio / leg circuit #3

Body Max 1 power circuit #4
CTX Power Circuit circuit #4
Gauntlet cardio / leg circuit #6
HSTA cardio / leg circuit #4

Body Max 1 power circuit #5
CTX Power Circuit #5 AND #6
HSTA cardio / leg circuit #5

Step / Floor Merry-Go-Round #2 (mostly floor)

Circuit Max warm-up (up to hi/lo cycle 1)
I-Max 3 blasts 2 and 10
CTX Power Circuit hi/lo (up to intervals)
Kick Max blast challenge 1-3
SJP hi/lo cycle 1

C-Max hi/lo cycle 1
I-Max 3 blasts 4 and 7
CTX 10-10-10 hi/lo (up to hi/lo intervals)
Kick Max blast challenge 4-6
SJP hi/lo cycle 2

C-Max hi/lo cycle 2
I-Max 3 blasts 5 and 8
CTX 10-10-10 hi/lo intervals
Kick Max blast challenge 7-10
SJP hi/lo cycle 3

C-Max floor kickbox
Cardio Kicks power drills (punching drills optional; substitute plie jacks for marches between punching sets)
I-Max 3 blasts 3, 6 and 9

Have fun!

A-Jock
 
Shorter duration mish-moshes:

Ah, the challenge - the short, sharp balls-to-the-wall mish-moshes.

Here goes:

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)
 
And finally . . .

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

These oughtta get you off to a good start! Thanks for thinking of me!

A-Jock
 
WOW!! You certainly are creative :) I have some creative combos too, but these are awesome ;-) I think I am going to need to order some more of Cathe's DVDs. Right now, I have three main ones that I made up. The leg blast workout I told you about, then I have a bootcamp & kickboxing oriented workout and a Bootcamp & total body conditioning workout. Because I lift heavy in the gym (I am fitness/figure competitor) I only do these workouts 2x a week in conjunction with my heavy lifting. The leg one I consider a "plyo" workout and the bootcamp workout I am thinking of as a "bootcamp." Thanks for all your creative workouts. I will surely put them into play. If you need any ideas, just let me know or maybe we could bounce ideas off one another. Question, don't you just LOVE the Imax 3 blasts only and Bootcamp cardio only. After conquerring these, my V02max has skyricketed. Not too mention a tighter glute area due to all the plie jump squats. Those are definately a killer in Imax 3!!! }(
 
One more thing...have you ever thought about sending these to Cathe?? Maybe she could create some workouts off of these like her Hardcore extreme. You should
 
Hi again, Kris! Nice to meet a fellow Plyomaniatric! I've got a little truffle cooked up for Monday night's workout that combines Drill Max and Boot Camp, incorporating a med ball into as many drills as I can. As far as I-Max 3 is concerned, my favorite interval is the dreaded Plie Jack interval - I almost couldn't finish it the first time.

Re sending these to Cathe - I think Cathe enjoys producing the original workouts, chaptering and premixing them to a fare-thee-well, and then sitting back and watching how creatively her customer base uses them. Cathe leads the entire industry in her use of DVD technology, and I think she likes how many variations her customers come up with because of what that technology enables.

Have fun!

A-Jock
 
Question...I am thinking of purchasing High Step Challenge, High Step Training Advanced, and Hardcore Extreme. Do you have any of these? If so, what do you think? Are they hard? Also, how long do your workouts typically take (duration). Thanks, look forward to hearing from you. ")
 
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