The XTrain User’s Guide

The XTrain User Guide is free when you pre-order either our XTrain 9 or 10 pack discount bundle. Besides being packed with full color pictures taken during the filming of XTrain, the XTrain User’s Guide has been designed to be easy to understand and to provide you with as much information as possible about the XTrain workout program.

In the User’s Guide you’ll find workout details about nearly every exercise in the XTrain program, including the weight Cathe uses for each exercise. You‘ll find workout times for all of the workouts and premixes as well as the chapters included with each premix.

A list of recommended exercises to take a one rep max test is provided and the correlating Workout Manager exercise number is also listed to so that you can quickly find the exercise you want to test for as quickly as possible.

The Xtrain User Guide comes with four Rotations that can also be downloaded in your Workout Manager online calendar. A 5th rotation will only be included in the Workout Manager and not in the User Guide.

The following is a list of our five XTrain official Rotations:

1. XTrain 90 Day Undulating Workout Program

2. Optional XTrain & Low Impact Series 90 dayWorkout Program

3. Optional Cardio & Strength Combined 30 Day Workout Program (this is patterned after our CTX series and offers you the ability to do both cardio and one body part strength segment in the same day or workout)

4. Optional 30 Day Program with Ride included

5. Optional 30 Day Upper Body Strength Workout Program (Only available online in our Workout Manager)

These are just five rotations. We could easily right hundreds of rotations for XTrain. With 142 Premix workouts and a whole bunch of bonus workouts you have almost unlimited options at disposal. We designed our XTrain premixes so that each workout offers numerous workout time options to fit almost any workout time schedule.

Here is what you can expect to find in the XTrain User’s Guide:

A Note from Cathe………………………………………………………………………… 1

Get to Know Cathe Friedrich……………………………………………………………. 2

XTrain Information About Cathe Friedrich’s Xtrain Program………………… 3

Xtrain Hiit Cardio Workouts……………………………………………………………. 6

Xtrain Upper and Lower Body Strength and Toning Workouts………………. 8

Xtrain Bonus Workouts…………………………………………………………………..10

Why Diets Don’t Work……………………………………………………………………. 12

Finding the Right Weight for the Exercises in Xtrain……………………………..15

One Rep Max Testing……………………………………………………………………….16

One Rep Max Chart………………………………………………………………………….17

Equipment Needed………………………………………………………………………….21

Xtrain Quick Start Guide…………………………………………………………………..22

It’s Time to Get Xtraining………………………………………………………………….22

Workout Cards & Rotations……………………………………………………………….23

Rotations

90 Day Undulating Workout Program…………………………………………………24

90 Day Xtrain + Low Impact Series Workout Program……………………………27

30 Day Cardio + Strength Combined Workout Program………………………….30

30 Day Undulating + Ride Workout Program…………………………………………31

Discs

Disc 1 • Chest, Back & Shoulders………………………………………………………….32

Disc 2 • Bi’s & Tri’s…………………………………………………………………………….37

Disc 3 • Burn Sets………………………………………………………………………………41

Disc 4 • Super Cuts…………………………………………………………………………….48

Disc 5 • Legs……………………………………………………………………………………..53

Disc 6 • Cardio Leg Blast……………………………………………………………………..58

Disc 7 • All out Low Impact Hiit………………………………………………………….. 63

Disc 8 • Hard Strikes………………………………………………………………………….. 68

Disc 9 • Tabatacise………………………………………………………………………………71

Disc 10 • Ride…………………………………………………………………………………….78