Posts Tagged ‘Friedrich’s’
Order this DVD at www.shopcathe.com High Step Circuit Beg/Int…. This 50 to 60 minute fitness conditioning circuit will burn fat and shape and tone your body from head to toe. Upon completing the warm up, you will go into 6 fitness cycles. Each fitness cycle consists of the following: 1) A one fun and easy step aerobic combination (that repeats itself 4 times)totaling one minute. 2) A leg exercise on the high step. 3) A compound exercise that consists of legs and upper body using 3 pound handweights. 4) An upper body exercise using resistance tubing (working the same body part that was used with the weights just before it) 5) A core exercise a stretch completes this workout. More story-like details: Upon completing the warm up, you will do an “easy to learn” one minute step aerobic pattern that is designed to elevate the heart rate to the aerobic zone (we will be on 6 inches for this, use an 8 inch height if you desire greater intensity). Then you will march in place briefly before selecting the height of your choice for a leg exercise. Each of the leg exercises are designed to keep the heart rate up while doing them (some examples of the leg exercises are leg presses, lunge kicks, running man, sculpting drills, side back lunges, etc). After the leg exercise, you will recover VERY briefly and get 3 pound hand weights (if you want more of a challenge simply use heavier weights here). We now do a compound exercise to keep the heart rate up while working the legs and arms …
Order this DVD at www.shopcathe.com High Step Training ….This 60 minute advanced total body conditioning circuit will provide the ultimate overall fitness challenge. You will only need a light and heavy set of hand weights as well as a fixed weighted barbell. We used 5 pound and 10 pound hand weights and a 30 pound barbell. DETAILS After a 5 minute warm up you will start the first of five fitness cycles. Cycle One: CARDIO: All the cardio step blasts are done on an eight inch step height. This one will consist of power 15’s as well as fast feet agility-type footwork. A brief cool down period will follow. LEG PRESS: The music is slowed down considerably and you will take one 10 pound hand weight and do one set of leg presses (15 per side). Then you will immediately get your pre-made barbell and do one minute of squats. Now the music resumes its normal tempo and we do tricep exercises. Tricep push ups on the high step. Tricep overhead extensions while doing static lunges (one 10 pound in hand). One arm dips on the high step (overhead extension shown as option). Kickbacks (with 5 pound weights). Cycle Two: CARDIO: A combination consisting of spike lunges, slam its and jump freezes. LEG PRESS: Same as above. Then you immediately go into one minute of Plie Squats with pre-made barbell. SHOULDERS: Overhead press with pre-made barbell. One arm side lateral raise inclined next to High Step(5 pounds). Decline push ups. Rear delt flys(5 pounds) Cycle Three: CARDIO: A combination …
Order this DVD at www.shopcathe.com A 78 min. advanced, super thorough, super effective, lower body solution. If you’re looking for results delivered in a fun new way, then you’ll love this workout. Not only is it very comprehensive, but it has a great mix of old and new exercises – effectively sequenced – to keep the fat burning and muscles responding. A bonus stability ball core routine has been included for added variety and effectiveness. The time breakdown for the Butts and Guts is as follows warm – up – 6 min Standing Glute Work -31 min. Fllor Work – 19 1/2 min. Core – 14 min. Stretch – 8 min. Bonus Stability Ball Abs – 15 min Bonus Lower Body – 6 min. Breakdown of The Lower Body Portion of the Workout: Alt front lunges with the ball Walking Lunges Deadlifts w/ toes on handweights and a 35 pound barbell One Legged Squat Forward Thrusting Hammer Punch Squats w/ barbell Walking Lunges Deadlifts One legged squat Side to side thrusting hammer punch Freestanding lunge/squat combo Squats w/barbell Firewalkers Low Pulse Lunges FLOORWORK: BALL: Outer thigh raises 16 slow pulse high 16)…repeat left side BALL: Hamstring roll ins PUT ON ANKLE WEIGHTS Glute Squeezes RT LEG: Inner Thigh Raises RT LEG: Hamstring/Glute/Outer thigh Switch sides (going back to the inner thigh raises on the left side)
Order this DVD at www.shopcathe.com Supersets is a unique 53 minute full body weight training program that incorporates a series of exercises that are grouped by varying body parts and performed in rounds. While this may not be the traditional association that many are used to with supersetting, superset training is also classified as doing two or more exercises at a given time with little or no rest between exercises (or sets). Round One, Group A, consists of the following body part and exercise Legs………..barbell squats Legs/Back…barbell deadlifts Chest……….barbell bench press Shoulders….dumbbell front/side raise on stability ball Core…………wood chops on the stability ball Round One, Group B, repeates the body parts but uses different exercises: Legs………..barbell plie’ squats Back………..dumbbell pullovers on the stability ball Chest……….dumbbell incline fly on stability ball Shoulders….dumbbell rotator cuff side raises on stability ball Core………..roll outs on the stability ball (no weight) Round Two, Group A, consists of the following body parts and exercises: Legs……….dumbell one leg squat Shoulders…dumbbell seated overhead press Biceps……..barbell preacher curls on the stability ball Triceps…….dumbbell extensions on the stability ball Core………..bike maneuver Round Two, Group B, repeats the body parts but uses different exercises: Legs……….explosive lunges (no equipment) Shoulders…dumbbell rear and front …
Order this DVD at www.shopcathe.com Power Hour This total body muscular endurance workout is sure to leave no muscle untouched or under worked. To get the maximum benefits out of this workout, you’ll need an adjustable barbell and various weighted dumbbells. We’re sure that you will love the new and unique soundtrack that was specifically created for this energizing workout too. The workout is tightly choreographed to 10 songs. You’ll begin with a warm up song, and then each song following that will target a major muscle group at a time and work it to exhaustion. To do this, each muscle group will engage in high repetitions and a series of various weighted movement patterns for the duration of a song. To get superior results, you will need to find the most challenging weight possible that allows you to complete each song yet still maintain good form and alignment. You’ll complete the workout with a relaxing stretch. This workout promotes good posture, improved muscle tone, strengthens your core region (the body’s center of power), and promotes functional fitness. It is an all around winner workout! Power Hour Format warm – up 5 1/2 min, strength training exercises 40 min., Abs 6 min., Stretch 3 min.)
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Order this DVD at www.shopcathe.com Low Impact Circuit is a 75 minute intermediate to advanced low-impact total bodyworkout that Cathe has designed to be done on a 6 or 8 inch step. If you’re looking for a workout that is joint friendly, but still challenging, then this workout is for you. Equipment used in this workout includes a long step, dynaband, light dumbbells and a barbell with a fixed weight. Here is the breakdown of Low Impact Circuit: Format: Warm-up – 8 min. Circuit Cycle #1 Step Combo – 8 min. Step Blast – 2 min Lower Body – 2 1/2 min. Upper Body – 4 min. Circuit Cycle #2 Step Combo – 5 min. Step Blast – 2 min Lower Body – 3 1/2 min. Upper Body – 6 min. Circuit Cycle #3 Step Combo – 5 min. Step Blast – 2 min Lower Body – 3 min. Upper Body – 6 min. Abs – 8 min. Stretch – 6 min. Bonus Step Combo – 6 min. Step Blast – 3 min.
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Order this DVD at www.shopcathe.com Gym Style Legs is a comprehensive 60 plus minute workout that focuses on the use of compound and isolation exercises which target the legs, glutes, and buttock area. Both traditional and non-traditional exercises will help strengthen and firm even the most stubborn areas. This workout will use a wide variety of weight ranges and rep patterns in a controlled manner. Do this workout one to two times per week and in conjunction with our other Gym Style Workouts. Here is the breakdown of this workout Warm Up Standing Legs Barbell Squats 2nd set 3rd set plus bonus reps Front lunges w/dumbbells set #2 Rear lunges w/dumbbells Plie Squats w/dumbbells 2nd set Leg Press w/band 2nd set barbell deadlift w/toes elevated barbell stiff legged deadlifts on high step slow motion lunges w/dumbbells standing calf raises Floorwork Legs Tibialis anterior toe pulls Glute squeezes on the ball One legged Roll Outs on the ball (this goes right into glute presses) Glute Presses on the ball glute tucks w/step and band Roll In’s on the ball Inner thigh squeeze on the ball Inner thigh lifts w/band vertical outer thigh press w/band outer thigh raises w/band Stretch Music Provided by Big Beat Productions
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Order this DVD at www.shopcathe.com High Step Challenge is approximately 68 minutes long and full of endless energy. The program is designed to increase your muscle endurance, enhance your aerobic capacity, and put your physical stamina to the test. Get ready to huff and puff!!! Here is a breakdown of the workout Warm Up Cardio #1 (w/step) Leg Press w/band Tricep Push Ups on step Leg Press with Overhead press Dips Side Push Ups Cardio # 2 (no step) Squats w/barbell Deadlift w/barbell Barbell rows 1st set Barbell rows 2nd set Back rows w/band Push Ups Cardio #3 (w/step) Leg Press w/ band Hammer punch lunges Barbell Curls Barbell Curls One Arm overhead press w/band Cardio #4 (no step) Plie squats w/dumbbell Seated lateral raise w/dumbbell External rotation w/ band Seated t-back squeeze w/band Isolation flys Cardio #5 (no step) Calf raises w/barbell Decline push ups on step Upright row/overhead press w/dumbbells Rear delt fly w/band Hover Squats w/dumbbell Core/Abs Stretch Side Note: You may feel after reading the line up that these exercises are similar to other high step workouts you have done. It is the exercise sequence and the varied equipment changes that give this workouts its unique challenge You will need a high step, an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout. Music is by Big Beat/BK Howe and is an upbeat mix of mostly recognizeable, vocal, and instrumental music. Clothing is by “Kos USA” and “Oh My Bod”.