Body Blast: Super Sets

Cathe Friedrich
Year Released: 2003

Categories: Balance/Medicine/Mini/Stability Ball, Total Body Workouts

This workout should be called super "giant" sets. It consists of 4 giant sets that work in between muscle groups. Cathe calls each giant set round 1 or Round 2. And there are 2 muscle groups, A and B. But shedoesn't tell you what they are. So I will!

The first round-group A, you work legs, back/hamstrings, chest, shoulders and abs/core. The exercises are squats(Cathe uses a 40 lb barbell and does 16 squats and 2 sets of 8 reps of low ends and then 2 sets of 3 rep low ends. Then you move on to deadlifts(Cathe still uses 40 lbs). you do 16 reps in a 2-2 count. So you go down for 2 counts and up for 2 counts. I like this much better because you can really concentrate on form and its easier on the back.
Cathe then moves on to Bench press with the 40 lb barbell doing 16 reps and 2 setse of 8 pulse presses. Then you sit on the stability ball and do side delt and front delts with 5 lbs. The last exercise for round 1 group A is woodchops(sort of similiar to pull overs).But you lay on the ball and pull the weight up as you do a crunch.
Next is you move on to Round 1 Group B. Which works the same muscles as Group B but different exercises. The exercises are Plie(Cathe uses 35 lb barbell), Pull overs using ball, chest flies, shoulder work and more abs/core work using the ball.
Then you move on to Round 2 Group A. The exercises are legs, shoulders, biceps, triceps and abs. You will do 1 legged squats. I would rather call these 1 legged lunges. 1 foot is on a 10 inch step and theworking leg is in front. For biceps, Cathe introduces a Preachers curl using the stability ball. I've never seen this before. Triceps are lying French press using the ball and then for abs, you will do a very long set of oblique twists as you do pulley's with your legs.

Round 2 Group B works the same muscle groups as Round 2 Group A but Cathe changes the exercise. So these are the exercises you will do. A front lunge and back lunge using no weights. She also does explosive lunges which is a ply scissor move. For shouldres, you do rear delt moves using the ball. Then concentration curl for biceps. For triceps, you have the option to follow Cedie who does triceps kickbacks. Or you can do a Tricep exercise that Cathe does using the ball. The last exercise is ab oblique raises on the ball. Cathe ends with a nice cooldown.

Instructor Comments:
Cathe is much more happy and smiling in her Body Blast workouts. She has perfect posture and form. I wish she would tell you what muscle the exercise is working though. That would be great. All the exercisers are wearing bright red.