XTrain - Cardio Leg Blast

Cathe Friedrich
Year Released: 2012

Categories: Circuit Training (cardio and weights) , Gliding Disks, Lower Body Strength , Step Aerobics


Virgin workout for me, in Nov 2020.
I'm 57, & 4'10" (relevant for step heights), intermediate level I suppose, but lower end these days.

The equipment list doesn't give specific weights - they are listed at the beginning of the chapters, so as I generally AIM to match weights, to get them laid out ready I had to skip through the chapters which gave me a preview. Laying them all out took some time as had to include adjustables with plate weights, converting to kg from Cathe's lb - moved seriously into dread mode as it looked really hard! And all on a 10" step (3 risers).

Weights: Cathe uses D-bells 8lb (3.6kg), 12lb (5.5lb), 15lb (6.8kg), 20lb (9.1kg) & 25lb (11.4kg) + loop band + 10" step throughout

After some procrastination, roused the determination and did it.
Not as fit as I once was for various reasons but felt very proud that I did the whole thing matching weights & only lowered the step to 8" when Cedie did for the step-cardio towards the latter part of the workout.

It's hard, but not excruciating. Nothing is done for so long that you're muscles are screaming or gasping in the cardio so I'd definitely put it (as others have said) at high-intermediate to low-advanced.

Didn't notice the music, but I rarely do unless it's particularly fun and I didn't recognise any of it - but I expect that of myself.

She mostly moves to the beat but not always.

Got tired at one point and bothered to read the screen for which round (of 12) it was up to & it was round 11 already, so it passed rather quickly.

Here's the full breakdown that I have in my database. I used to love finding them here, so including it for others who like the details.

(55:38) Total Duration

(7:07) Warmup
(41:15) Workout
_____(2:40) Round 1
__________(1:10) Cardio Leg Blast 1: Pop Squats/Jump Ropes/Plyo Jacks
__________(1:30) Strength 1: Alternating Back Lunges
_____(2:45) Round 2
__________(1:21) Cardio Leg Blast 2: Touch Down Jacks/Split Jumps
__________(1:24) Strength 2: Plie Squats
_____(3:32) Round 3
__________(1:15) Cardio Leg Blast 3: Side Explosive Lunges
__________(2:17) Strength 3: Elevated Lunges
_____(3:25) Round 4
__________(1:41) Cardio Leg Blast 4: Frog Jumps Forward/Back/Plié Jacks
__________(1:44) Strength 4: Wide Stance Deadlifts
_____(2:43) Round 5
__________(1:24) Cardio Leg Blast 5: Plyo Jacks/Air Jacks
__________(1:19) Strength 5: Squats
_____(4:11) Round 6
__________(2:15) Cardio Leg Blast 6: Dixie Cup Lateral Skates
__________(1:56) Strength 6: Step Ups
_____(0:23) Rest Break - this is where Cedie lowers step to 8", down from from 10"
_____(3:10) Round 7
__________(1:10) Cardio Leg Blast 7: Power 7/Up Jack Down Jack
__________(2:00) Strength 7: Static Lunge
_____(3:51) Round 8
__________(2:10) Cardio Leg Blast 8: Fast Feet Shuffle/Jump Rope
__________(1:41) Strength 8: Plié Squat
_____(3:08) Round 9
__________(1:22) Cardio Leg Blast 9: (Right Lead Only) Jump Up on Step & Step Off/Straddle Up & Step Down
__________(1:46) Strength 9: Deadlift
_____(3:41) Round 10
__________(1:29) Cardio Leg Blast 10: (Left Lead Only) Jump Up on Step & Step Off/Straddle Up & Step Down
__________(2:12) Strength 10: Side Lunges
_____(3:40) Round 11
__________(1:53) Cardio Leg Blast 11: Step Knee Tap Down/Step Freeze
__________(1:47) Strength 11: Single Leg Deadlifts
_____(3:58) Round 12
__________(1:26) Cardio Leg Blast 12: L-Step Into Over Top of Step Six Times and Exit
__________(2:32) Strength 12: Alternating Front Lunges
(7:16) Stretch

NOTE: I have 23 separate entries in my database for this single disc - seriously good value! They are the main workout (breakdown above), the various premixes, & the bonus addons.

Instructor Comments:
Wonderful, as always.

Helen

11/19/2020