Maximum Intensity Strength

Cathe Friedrich
Year Released: 1998

Categories: Total Body Workouts


Cathe Friedrich Maximum Intensity Strength (MIS)

Workout Type: Total Body Weightwork

Workout Length: warmup - 5 min. Lower Body standing work - 25 min. Upper Body - 35.30 min. Abs - 9min. Stretch - 3min.

Fitness Level: Geared for Intermediate or Advanced. (But if beginners do not use heavy weights such as 3lb, then they can do it)

Equipment: Step, Barbell or Dumbells or both, chair or bench if avail. mat, pushup bars.

Set: very simple , wood floor, slabs of wall in brick green and slabs of light blue.

Attire: Cathe - blue top and shorts, 2 cast members wear red tops, and 2 wear blue tops, all four wear black shorts.

Effectiveness: Depending on how much weight you use, how you will experience it. You can easily max yourself up in weights because she takes you through the movements slowly enough to heavy up.

Music: Techno with a nice beat. Terrific! IMO!

Presentation: You are never bored, you'll be too busy just working hard and keeping up.

Abbreviations used: QS - Quick Stretch

Before the workout, Cathe gives instructions for 1.30min.

Warm up: 5min. on step
basics, corner to corner, straddles, squats, lunges and pliees.

Stretches: 90min.



at 6.15min. Lower Body Workout Begins .. Cathe tells you she is using 35lb Barbell, 12 and 10 lb dumbells, and an 8 inch step
of course she encourages you to use whatever weight you wish.

Squats (Barbell)
16x 3 - count hold then up 4x QS
16x repeat QS

Static Lunges (Barbell)
16x each leg then QS
16x repeat QS

Pliee Squats
14x then hold at bottom repeat

Good Mornings (quarter deadlifts)
12x halfway up

Dips - she uses 12lb dbs.
4 3 - count at bottom then 16x 1st leg
repeat 2nd leg QS

Dips off Box with dumbells in hands - she uses 10 lbs.
8x per leg then 4x per leg then 2x per leg then alternating singles per leg - 4x

at 25min. Upper Body
Pushups - 16x

pec lifts - 8x
then 8 with 3 count down

pec flies - (she uses 20 lbs dumbells per hand)
2 count up + 2 count down - 8x
then 1 count up 3 count down - 8x QS

Pushups - 16x

pec lifts - 8x
then 8 with 3 count down

pec flies - (she uses 20 lbs dumbells per hand)
2 count up + 2 count down - 8x
then 1 count up 3 count down - 8x QS

at 33.25min. One arm Lat rows
R - 16x
L - 16x
R - 16x
L - 16x QS

at 37min.
Bent Rows w/ barbell 16x
Bent Rows w/ barbell underhand grip 16x

Reverse Flies (she uses 10lb db's) 16x
Reverse Flies (she uses 8lb db's) 12x QS

Shoulders: Upright row w/ barbell 16x QS
Upright row w/ barbell 12x QS

Overhead Presses 12x QS
then 8x QS

at 45min. Lateral raises w/ bent arm 12x (10lbs)
10x 3 - count down 8lbs QS

Biceps Curl w/ Barbell (she calls this Crazy eights:)
8x halfway up then down
8x from up to halfway down
8x full
8x halfway up then down
8x from up to halfway down
8x full

Hammer Curl w/ dumbells 12x
then 14x per arm , alternate arm w/ twist at top QS

French Press w/ barbell (in laying down position)
12x lift above head
12x bench press lift at waist

Triceps dips off box or step , with barbell on lap 24x
then 16x QS

at 57min. Triceps Kickbacks 12x per arm QS
12x per arm again QS

at 60.30 min. ABS 9min.

Stretches - 3min.

END at 72.30min.

Total Rating: Outstanding total body weights tape, I give it a 10 out of 10. perfect form, perfect music, perfect motivator, it doesn't get better than this.

Lucy

Instructor Comments:
Instruction: A Formidable instructor! very inspiring, very motivating, matter of fact with charm and a friendly smile. Encourages you to push yourself throughout. not chatty, not perky

Sunshine

07/07/2003