Low Impact Series: Slide & GlideCathe Friedrich
Year Released: 2011
Categories: Circuit Training (cardio and weights) , Gliding Disks, Strength Training (Total Body)
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Slide and Glide - Cardio portion
I just did the cardio portion (then stretch) of this workout as I combined it with Afterburn. I felt that although it was easier than Afterburn, by emphasising the moves I was able to keep my heartrate elevated.
I enjoyed the fun use of the discs to make high intensity moves like jumping jacks, low impact. I liked that many of the moves really targetted the glutes, inner/outer thighs and hamstrings as these muscles need extra work for me (due to muscular imbalances from running).
I enjoyed how Cathe incorporated the discs into the stretch segment as this enabled me to get into the muscles more deeply.
I rate the cardio portion of this workout an 8.5/10 because by itself for me it is too short for cardio and the music, really would be perfect with some vocal tracks.
Cathe and crew were nicely perky during the workout.
Double Trouble premix of Slide N Glide.
Double Trouble is basically the warm up, cardio standing slide done twice (exact same sequence) and cool down. I added the core/ab section to round things out.
Double Trouble - 51:36
( Warm-up 4:49, Cardio Standing Slide 21ish, Cardio Standing Slide 21ish, Stretch 5:04)
The cardio includes a lot of lunge, burpee and jack variations. I especially loved the skater lunges, the curtsey lunges, and the spiderman with cross-over move. I actually enjoyed the doing it the second time more than the first because I got more used to the discs and could work the moves better. It's important to keep the ball of the foot toward the end of the disk so that the heel can come down easily.
The intensity of this workout, which I think can range from intermediate to high intermediate or even low advanced, depends a lot on being very focused on form. The jack moves almost have the intensity of plyo jacks once one grips the discs properly. The other place where form makes a huge difference (itís important to listen to Catheís cues) is the oblique burpees Ė if you bring your knee to your hand like she tells you, itís much more intense than just sort of aiming at the knee.
The core section is not included on the Double Trouble premix, but I added it to the end of the workout. It has some really nice moves. Cathe stretches in between each move, so the pace is leisurely even though the moves are challenging. It's not as good as Plates and Weights (from STS core--of of my favorite core workouts), but it uses the discs well. It includes sit ups with legs on sliding discs, the L move where one leg is up in the air and the other is low parallel (loved the way this felt with the finger tips on disks), and plank work.
While doing Double Trouble, my heart rate never got up very high, and I don't really see this as a major cardio workout. The emphasis is on leg endurance, especially inner thigh and glutes.
Full disclosure: I received a free review copy of this workout.
This workout is mainly comprised of two sections:
A cardio slide and glide segment, about 20 minutes
A strength segment that works the whole body, about 20 minutes.
The cardio section is largely standing with lots of squats and lunges in various directions and jumping jacks and other cardio moves. My favorite move was when you moved forward punching and then slid back with two large side squats. It also includes a lot of push ups and mountain climbers. Throughout this segment, Cathe cued pretty well, although once in awhile she cued with the move and seemed a little late with the cueing.
The strength segment is done on the floor with the disks and a firewalker loop. I have a non-Cathe loop that worked just fine. She works the entire body in this section. She does a good job describing how to do the moves as she moves through the segment.
I would rate this workout as high intermediate to low advanced.
Whenever I do a Cathe workout, I am struck by her professionalism. She seemed very comfortable in her role in this workout and was motivating and fun.