Cross Train Express: 10-10-10

Cathe Friedrich
Year Released: 2000

Categories: Boxing/Kickboxing/Martial Arts , Step Aerobics



She begins this tape with a high-energy warm-up, doing jabs, punches, upper cuts, side and lateral kicks and kick combinations with lunges...

The Workout The first 15 minutes is entirely w/o the step. She starts you with box punches and kicks... begins with jabs.. then jumping jacks, you are jumping side to side as you punch... kick forward then jump rope back (without the jump rope) hops... jacks, slide jumps around your step.. then into hooks... upper cuts... double time... slide around step... then grapevine kick combos...
The kicks she does are high but she tells you they don't have to be so high...

After 6 min she takes you into hi-lo... beginning with jumping jacks .. then short kicks.. and circle jacks .. and step hamstring curls and grapevines.. a jack combo and double grapevines... high energy mambo... knee lifts.. and running in place... then high kicks as her high interval. The jumps straight up into to the air to end this segment are really exhausting.

The Music Very energising again in this tape... fast-paced.. Low-impact can be done ... although the music is so upbeat...

Step Segment Cathe then takes you onto the step (approx 10 min)...she assumes that you know the 2 knee repeater rebound back, yet she does so many of them that after a while you can get it. ... teaches you a mambo on the step, then a double ricochet... with one foot on step other foot goes to other side then back then over then back again.. Easier said than done ... but on all her moves she repeats them enough to give you a chance to learn them... power - 15 on step... whew!!! (see All-step review)

She also does a knee up straddle ball change.. I did this whole segment with the step set at 4 in... good thing... for learning the moves.. as it was I did have to do some walking in place when it got too tough..

Weight Work She uses a 30 lb barbell and 8 to 5 lb handweights...
Close grip barbell presses 2 sets while laying on step.
French press (8lb hand)- two sets of 16
one arm French press while standing up... 8lbs
one arm tricep kickback w/ 5 lb
both exercises other arm
then repeat each arm again both exercises.
puchups 8 reps...

Stretch 4 minutes

Instructor Comments:
If you don't know Cathe, you should! She has Gym style weight tapes, and/or she has step tapes but she also has a few cardio tapes and kickbox that are worth checking out.
The Crosstrainers gives you a taste of each in small increments. She is an excellent instructor and cues well.

Sunshine

07/03/2003