10 Pound Silmdown XtremeChris Freytag
Year Released: 2011
Categories: Circuit Training (cardio and weights) , Strength Training (Total Body)
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This 3 dvd set features Chris Freytag and includes 13 workouts. Chris works out alone in a very cute open studio set. You will need dumbells and a chair (or high step) for some of the workouts. The set includes 6 new 40 minute Xtreme workouts on 1 disc, the five original 20 minute 10 Pound Slimdown workouts on 1 disc, and two 10 minute bonus workouts on 1 disc, and comes with downloadable meal & workout guides.
Cardio Kickboxing: (40 min) This intermediate cardio workout includes various punches & kicks, simple & fun kickboxing combos, elbow blocks, jacks, shuffles, knee pulls, & speed bag. It is fairly low impact though Chris adds in some hops to get the heart rate up.
Lower Body Circuit: (40 min) Chris breaks this down into 4 circuits that are repeated twice. Each circuit contains 3 strength exercises followed by a power (cardio) drill. Done with heavier weights this is a low advanced workout- I used 15's & 20's and my LB was fully fatigued by the end. Exercises include: elevated lunges (back foot on the chair or step), weighted step ups, pliet, squat combos, V step to power V's, static pliet & calf raise, KB swings, lunge- side lunge combo, & jumprope.
Upper Body Circuit: (40 min) Chris breaks this down into 4 circuits that are repeated twice. Each circuit contains 3 strength exercises followed by a power (cardio) drill. Done with heavier weights this is a high intermediate/ lo advanced workout- my UB was fully fatigued by the end. Exercises include: pushup varitions, mil press, power squat adding a hop, 180 surfer hops, front & side raise combo, tri kickbacks, bi curl variations, and running knee ups.
Core Circuit: (40 min) This is a great 40 minute core cardio routine & includes standing & floor core work. It includes 4 circuits that are done 2ce each and contain 3 strength & 1 power drill. Exercises include: elbow to knee pull down, Mt. climbers, V sit with dumbbell row, double leg stretch, frog hops, plank to pike dives, out-out-in-in fast feet, plank hip dips, and side plank with a scoop. Lots of reps make this a solid to high intermediate.
Total Body Circuit: (40 min) Chris breaks this down into 4 circuits that are repeated twice. Each circuit contains 3 strength exercises followed by a power (cardio) drill. Exercises include: pec fly & bicycle, side plank & dumbbell raise, bi curl- add squat add knee up, squat-weight to ground- overhead press, low lunge-balance knee & overhead press, tri dips, ski twitst to moguls, step squat & overhead tri press. Hits all muscle groups & I rate it a high intermediate.
Yoga (40 min) This is a low intermediate typical vinyasa flow yoga routine. Poses include: breath work, neck stretch, roll up, plank, down dog, chataranga, warrior series, 3 leg dog, twisted chair, chair pose, crescent lunge, rag doll, spider planks, and a balance glute pinch.
Bonus Abs: (10 min) This lying core work includes plenty of reps of each exercise. Exercises include: long leg circles, butterfly crunches, rope climber sit ups, side plank hip dips, plank knee pulls, and superman.
Bonus Buns: (10 min) This mostly standing weighted lower body work accomplishes a lot in a short amount of time. Exercises include: clock lunges, stationary lunges pulses adding a knee up, pulsing squats w/ a glute pinch, pliet pulse combos, and finishes with bridges.
All the exercises start basic but are built on and progressively get more challenging-once you get the hang of the w/o's you could easily do the more challenging exercise first. Chris is a fabulous lead, her cuing is great and she offers modifications throughout. As a whole I rate this a high intermediate set. Great for many levels! I received this dvd to review. The other dvd contains the workouts from the original 10 Pound Slimdown workout.