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11-03-11, 12:45 PM
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Join Date: Mar 2004
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Team vf- help with cathe lis premixes please
I thought it would be nice to have a record of Cathe’s Low Impact Series premixes located in one place. I know it is time consuming to go through all the premixes, so I thought it would be nice to pull together and take one (or more if you’d like because some are easier than others) and record the breakdown of each premix. All you have to do is click through the premix and report back. The DVD cover has the time breakdowns for the main sections in the workouts. After they are all written up I could paste them in one post. Any help or suggestions are welcome. I’ll start with a few from Low Impact Challenge.
So who is with me? AFTERBURN- 54 MIN Warm-Up (5 min) Main Workout (44 min) Interval #1A (repeat 1B) Squat digs Squats with bicep curls Interval #2A (repeat 2B) Disc mountain climbers Dixie cup front lunges Interval #3A (repeat 3B) Lateral skates Plié front swings Interval #4A (repeat 4B) Air squats Disc squat thrusts Interval #5A (repeat 5B) Runners’ sprints Rear lunge hammer curls Interval #6A (repeat 6B) Cross-under kicks discs Plié squats / One arm upright rows Interval #7A (repeat 7B) Disc jacks One arm clean and presses Interval #8A (repeat 8B) Spider man mountain climbers Lateral lunges Interval #9A (repeat 9B) Lunge kicks Dragging planks with push-ups Interval #10A (repeat 10B) Dixie cup line taps Dixie cups Rear lunges with lateral raises Cool-Down (2 min) Stretch (5 min) Express (single intervals 1-10)- 32:10 Warm up, intervals 1-10, cool down, stretch Express (intervals 1-5)- 31:43 Warm up, interval 1-5, cool down, stretch Express (intervals 6-10)- 33:26 Warm up, interval 6-10, cool down, stretch Random Burn- 60:27 Warm-Up (5 min) INTERVAL 1 A/B (3.5 min) INTERVAL 3 A/B (5 min) INTERVAL 9 A/B (4.5 min) INTERVAL 7 A/7B (4 min) INTERVAL 5 A/B (5 min) INTERVAL 2 A/B (3.5 min) INTERVAL 4 A/B (5 min) INTERVAL 6 A/B (4 min) INTERVAL 8 A/B (3.5 min) INTERVAL 7 A/B (4 min) INTERVAL 4 A/B (5 min) INTERVAL 10 A/B (4.5 min) Cool-Down (2 min) Stretch (5 min) Double Trouble-51:17 Warm-Up (5 min) Intervals 1-10A, Intervals 1-10B, Cool-Down (2 min), Stretch (5 min) Bonus Burn- 74:33 Warm-Up (5 min) Intervals 1-10A/B (44Min) Single Intervals 1-10 Cool-Down (2 min) Stretch (5 min) ATHLETIC TRAINING- 56 MIN Warm-Up-6:07 Circuit training- 46:27 Step Cardio Uneven low lunges/squats Overhead squat presses Double arm lateral raises Plie squat with front swing Leg abductions and front raises Push ups with hands on step Rear delt raises drop set push ups with hands on step Back lunges/bicep curls on discs Bicep curls with tubing Tricep dips with discs Tricep lying extensions Tricep kickback with tubing Abduction work with firewalker loop Hamstring kickbacks with firewalker loop Single leg deadlifts Back with tubing Core Stretch- 3:23 Express- 22:04 Warm-Up Step Cardio Core Stretch Leg Cardio Express- 34:42 Warm-Up Step Cardio Uneven low lunges/squats Overhead squat presses Double arm lateral raises Plie squat with front swing Leg abductions and front raises Abduction work with firewalker loop Hamstring kickbacks with firewalker loop Single leg deadlifts Stretch Upper Body Express- 45:44 Warm-Up Step Cardio Uneven low lunges/squats Overhead squat presses Double arm lateral raises Plie squat with front swing Leg abductions and front raises Push ups with hands on step Rear delt raises drop set push ups with hands on step Bicep curls with tubing Tricep dips with discs Tricep lying extensions Tricep kickback with tubing Back with tubing Core Stretch Athletic Step Extreme- 43:02 Warm-Up Step Cardio Overhead squat presses Plie squat with front swing Step Cardio Overhead squat presses Double arm lateral raises Leg abductions and front raises Push ups with hands on step Rear delt raises drop set push ups with hands on step Overhead squat presses Abduction work with firewalker loop Hamstring kickbacks with firewalker loop Single leg deadlifts Stretch CARDIO SUPERSETS- 41 MIN Warm up 5:30 Cardio 30:59 (all rounds are repeated twice) Round 1 First superset- squat to front kick w/DBs (8) Second superset- functional press overhead (+balance challenge) 1 DB Round 2 First superset- kick box kicks Second superset- push ups w/arm extension Round 3 First superset- sumo squats Second superset- aerobic lateral lunge Round 4 First superset- puddle jumpers Second superset- traveling push ups Round 5 First superset- (disc) cross country skiing Second superset- prisoner squats Round 6 First superset- slow mountain climbers Second superset- side circles w/ DB (8) Round 7 First superset- jacks w/ reaching lunges (discs) Second superset- squats w/ rotating hammer curl (discs & DB) Round 8 First superset- momentum lunges (discs) Second superset- alternating legs to side in plank into 2 knees in Stretch 5:01 Bonus step routine 21:17 Step Express- 31:53 Includes warm up, bonus step routine & stretch Cardio Supersets + Step- 62:54 Includes warm up, cardio SS, bonus step routine & stretch Cardio Supersets Express (rounds 1-4)- 25:40 Includes warm up, cardio SS, rounds (1-4) & Stretch Cardio Supersets Express (rounds 5-8)- 26:20 Includes warm up, cardio SS, rounds (5-8) & Stretch Cardio Supersets Express + Step- 47:20 Includes warm up, rounds 5-8 (both sets), bonus step & stretch Cardio Supersets Extreme-64 Includes warm up, cardio SS rounds 1-7 (both sets) then rounds 2-8 (both sets), & stretch CYCLE MAX- 56 MIN Warm up- 5:02 Ride-45:11 Light standing with one minute surges Heavy standing climb Moderate climb Heavy hill climb Seated tempo Jumps Rolling hills Jumps with hover Cool down/stretch- 5:51 Cycle Max Express-41:13 Warm up Light standing with one minute surges Moderate climb Heavy hill climb Seated tempo Jumps with hover Cool down/stretch Scrambled Cycle Max- 57:22 Warm up Jumps with hover Light standing with one minute surges Heavy hill climb Moderate climb Seated tempo Rolling hills Jumps Heavy standing climb Cool down/stretch Cycle Max Extreme- 79:33 Warm up Light standing with one minute surges Moderate climb Heavy hill climb Seated tempo Moderate climb Jumps Rolling hills Jumps with hover Heavy hill climb Light standing with one minute surges Heavy standing climb Seated tempo Cool down/stretch LOW IMPACT CHALLENGE- 50:30 MIN Warm up- 7:33 Step- 22:06 Step combo 1 Step combo 2 Step combo 3 Step combo 4 All combos- 7:04 Cardio blasts- 10:28 Stretch- 3:10 Bonus Step Routine-21:17 Step Express #1- 41:58 Warm up Step combo 1 Step combo 2 Step combo 3 Step combo 4 All combos Stretch Step Express #2- 36:56 Warm up Step combo 1 Step combo 2 Step combo 3 Step combo 4 Stretch Step Express #3- 40:32 Warm up All combos Cardio blasts All combos Cardio blast Stretch Step Express #4- 31:51 Warm up Step circuit bonus Stretch Step Express #5- 41:09 Warm up Cardio blasts Step circuit bonus Stretch Double Lower Body Blast- 55:32 Warm up Step combo 1 Step combo 2 Cardio blast Step combo 3 Step combo 4 Cardio blast Stretch Low Impact Challenge Extreme- 71:16 Warm up- 7:33 Step- 22:06 Step combo 1 Step combo 2 Step combo 3 Step combo 4 All combos- 7:04 Cardio blasts- 10:28 Stretch- 3:10 Bonus Step Routine-21:17 SLIDE & GLIDE- 52 MIN Warm up- 4:49 Cardio segment- 21:22 Muscle Conditioning segment- 20:34 -legs -triceps -back -biceps -chest -abds Stretch- 5:04 Express- Cardio + Stretch- 31:20 Warm up, Cardio segment, Stretch Express- Cardio + Abs + Stretch-39:34 Warm up, Cardio segment, abdominals, Stretch Muscle Conditioning- 39:34 Warm up Muscle Conditioning segment -legs -triceps -back -biceps -chest -abds Stretch Double Trouble-51:36 Warm Up Cardio Segment Cardio Segment (repeated) Stretch TOTAL BODY TRISETS -LOWER BODY SPLIT- 39 MIN Warm up- 4:13 Lower Body- 31 LEG TRISET #1 Wall squats Dixie cup front lunges Dixie cup side lunges Wall squats Dixie cup front lunges Dixie cup side lunges LEG TRISET #2 Step lunges and step ups combo Elevated lunges alternating Dixie cup pick ups Dumbbell squats Step lunges and step ups combo Elevated lunges alternating Dixie cup pick ups Dumbbell squats LEG TRISET #3 Double arm DB dead lifts One leg crossover dip squats Glute roll ins on stability ball Double arm DB dead lifts One leg crossover dip squats Glute roll ins on stability ball Cool down/stretch- 4:05 -UPPER BODY SPLIT- 56 MIN Warm up- 4:13 Upper Body- 48 CHEST/SHOULDERS/TRICEPS TRISET #1 Chest- Walking plank push ups Shoulders- Incline shoulder DB presses on stability ball Triceps- Lying extensions on stability ball Chest- Walking plank push ups Shoulders- Incline shoulder DB presses on stability ball Triceps- Lying extensions on stability ball CHEST/SHOULDERS/TRICEPS TRISET #2 Chest- Leg crossover push ups Shoulders- Incline shoulder arcs on stability ball Triceps- Wide stance plank kickbacks Chest- Leg crossover push ups Shoulders- Incline shoulder arcs on stability ball Triceps- Wide stance plank kickbacks CHEST/SHOULDERS/TRICEPS TRISET #3 Chest- Alternating DB chest flys Shoulders- External rotations with lateral raises Triceps- Modified dive bombers Chest- Alternating DB chest flys Shoulders- External rotations with lateral raises Triceps- Modified dive bombers BACK/BICEPS/CORE TRISET #1 Back- One arm rows on stability ball Biceps- Incline DB double arm curls on stability ball Core- Ball crunches Back- One arm rows on stability ball Biceps- Incline DB double arm curls on stability ball Core- Ball crunches BACK/BICEPS/CORE TRISET #2 Back- DB pullovers on stability ball Biceps- Simultaneous traditional curls Core- Ball exchanges Back- DB pullovers on stability ball Biceps- Simultaneous traditional curls Core- Ball exchanges BACK/BICEPS/CORE TRISET #3 Back- Rear delt flys on stability ball Biceps- Concentration curls with stability ball Core- Crunches with stability ball Back- Rear delt flys on stability ball Biceps- Concentration curls with stability ball Core- Crunches with stability ball Cool down/stretch- 4:05 Total Body- 86 Warm up LEG TRISET #1 LEG TRISET #2 LEG TRISET #3 CHEST/SHOULDERS/TRICEPS TRISET #1 CHEST/SHOULDERS/TRICEPS TRISET #2 CHEST/SHOULDERS/TRICEPS TRISET #3 BACK/BICEPS/CORE TRISET #1 BACK/BICEPS/CORE TRISET #2 BACK/BICEPS/CORE TRISET #3 Cool down/stretch Total Body Express- 48:54 Warm up LEG TRISET #1, 2 & 3 (exercises done once per triset) CHEST/SHOULDERS/TRICEPS TRISET #1, 2 & 3 (exercises done once per triset) BACK/BICEPS/CORE TRISET #1, 2 & 3 (exercises done once per triset) Cool down/stretch Upper Body Express- 19:09 Warm up CHEST/SHOULDERS/TRICEPS TRISET #1, 2 & 3 (exercises done once per triset) Cool down/stretch Lower Body Express- 23:36 Warm up LEG TRISET #1, 2 & 3 (exercises done once per triset) Cool down/stretch Lower Body JFO- 37:50 Warm up LEG TRISET #1 LEG TRISET #2 LEG TRISET #3 (the only difference I noted was the substitute in of rear lunges for one leg crossover dip squats) Cool down/stretch Total Body Scrambled Express- 47:45 Warm up LEG TRISET #1 (exercises done once per triset) CHEST/SHOULDERS/TRICEPS TRISET #1 (exercises done once per triset) BACK/BICEPS/CORE TRISET #1 (exercises done once per triset) LEG TRISET #2 (exercises done once per triset) CHEST/SHOULDERS/TRICEPS TRISET #2 (exercises done once per triset) BACK/BICEPS/CORE TRISET #2 (exercises done once per triset) LEG TRISET #3 (exercises done once per triset) CHEST/SHOULDERS/TRICEPS TRISET #3 (exercises done once per triset) BACK/BICEPS/CORE TRISET #3 (exercises done once per triset) Cool down/stretch Chest/Shoulders/Triceps- 30:24 Warm up CHEST/SHOULDERS/TRICEPS TRISET #1 CHEST/SHOULDERS/TRICEPS TRISET #2 CHEST/SHOULDERS/TRICEPS TRISET #3 Cool down/stretch Back/Biceps/Core- 33:40 Warm up BACK/BICEPS/CORE TRISET #1 BACK/BICEPS/CORE TRISET #2 BACK/BICEPS/CORE TRISET #3 Cool down/stretch TURBO BARRE- 74 MIN Warm up Upper/lower body muscle endurance Leg work with firewalker loops Ballet barre leg conditioning -Thigh focus -Glutes/hamstring focus -Hip & outer thigh focus -Calf raises Floorwork -Push ups -Tricep dips -Planks Abdominals Stretch Lower Body Express- 52:21 Warm up Leg work with firewalker loops Ballet barre leg conditioning -Thigh focus -Glutes/hamstring focus -Hip & outer thigh focus -Calf raises Stretch Turbo Barre Express #1-64:13 Warm up Upper/lower body muscle endurance Ballet barre leg conditioning -Thigh focus -Glutes/hamstring focus -Hip & outer thigh focus -Calf raises Abdominals Stretch Turbo Barre Express #2- 57:24 Warm up Ballet barre leg conditioning -Thigh focus -Glutes/hamstring focus -Hip & outer thigh focus -Calf raises Floorwork -Push ups -Tricep dips -Planks Abdominals Stretch YOGA MAX- 48 MIN Warm up integration series Sun salutation A Sun salutation B Active plank series Chair pose into triangle series Balance poses Back strengthening on mat Torso and thigh stretches Abdominal work Final resting pose Yoga Max Express #1- 32:34 Warm up integration series Sun salutation A Sun salutation B Active plank series Chair pose into triangle series Final resting pose Yoga Max Express #2- 34:23 Warm up integration series Sun salutation A Sun salutation B Back strengthening on mat Torso and thigh stretches Abdominal work Final resting pose YOGA RELAX- 52 MIN Warm up poses Standing torso stretches Deep stretches on mat Balance poses Standing straddle stretches Seated upright stretches Lying supine stretches Final resting poses Yoga Relax Express #1- 28:42 Warm up series Standing torso stretches Standing straddle stretches Lying supine (facing up) stretches Final resting poses Yoga Relax Express #2- 32:41 Warm up poses Standing torso stretches Deep stretches on mat Lying supine stretches Final resting poses Thank you in advance for any help you can give, jordan Last edited by jordan; 11-03-11 at 12:59 PM. Reason: update premix breakdowns |
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11-03-11, 12:55 PM
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Join Date: May 2004
Location: East Bay, CA
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I have these so far:
Slide N Glide Double Trouble premix (51:36) a. Warm Up b. Cardio Segment c. Cardio Segment (repeated) d. Stretch Cardio Supersets Extreme Premix (64 mins) Warm Up Rounds 1 thru 7 (both sets) Rounds 2 thru 8 (both sets) Stretch Afterburn Bonus Burn (74 mins) Warm Up Intervals 1-10 (each interval is repeated) Intervals 1-10 (each interval done once) Stretch ETA: I have done the above three, but I also found these on the zip file from Cathe's forum (very helpful list, but it only has a few breakdowns): Cardio SuperSets Cardio Supersets Express (Rounds 1-4)= 26 mins Cardio Supersets Express (Rounds 5-8) =26 mins |
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11-03-11, 01:00 PM
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VF Supporter
Join Date: Feb 2002
Location: San Diego, CA
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Jordan -- I think someone has already done all of this and posted it as a zip file over at Cathe.com. I don't have time to hunt for it right now, but I'll look in a little while.
Gwynn |
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11-03-11, 01:07 PM
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Join Date: Mar 2004
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Quote:
 though. If there is another post on this I sure would like a link.jordan |
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11-03-11, 01:10 PM
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Join Date: Mar 2004
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Quote:
Do you know if these premixes include a warm up and stretch? jordan |
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11-03-11, 01:53 PM
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VF Supporter
Join Date: Jul 2009
Location: Pacific Northwest
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I've done a bunch of these. I'll try to get them all posted here - unfortunately, all of my nice Word formatting gets stripped-off when I paste the info here, and then it takes a few minutes to clean up the text to make it readable. Also: I've encountered a couple of instances where the chapter names on the disks themselves do not match the actual exercises, so if my breakdown doesn't match what you see in the menu, that's generally why. It's also possible that I have a few mistakes of my own here and there.
Cathe Friedrich’s Afterburn: Double Trouble Premix (51 min) Warm-Up (5 min) Main Workout (44 min) Interval #1A Squat digs Squats with bicep curls Interval #2A Disc mountain climbers Dixie cup front lunges Interval #3A Lateral skates Plié front swings Interval #4A Air squats Disc squat thrusts Interval #5A Runners’ sprints Rear lunge hammer curls Interval #6A Cross-under kicks discs Plié squats / One arm upright rows Interval #7A Disc jacks One arm clean and presses Interval #8A Spider man mountain climbers Lateral lunges Interval #9A Lunge kicks Dragging planks with push-ups Interval #10A Dixie cup line taps Dixie cups Rear lunges with lateral raises Interval #10B - repeat Repeat all of the above a second time through Cool-Down (2 min) Stretch (5 min) |
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11-03-11, 02:00 PM
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VF Supporter
Join Date: Jul 2009
Location: Pacific Northwest
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Cathe Friedrich’s Afterburn: Random Burn Premix (60.5 min)
Warm-Up (5 min) Main Workout (44 min) INTERVAL 1 (3.5 min) Interval #1A Squat digs Squats with bicep curls Interval #1B – repeat above INTERVAL 3 (5 min) Interval #3A Lateral skates Plié front swings Interval #3B – repeat above INTERVAL 9 (4.5 min) Interval #9A Lunge kicks Dragging planks with push-ups Interval #9B - repeat above INTERVAL 7 (4 min) Interval #7A Disc jacks One arm clean and presses Interval #7B - repeat above INTERVAL 5 (5 min) Interval #5A Runners’ sprints Rear lunge hammer curls Interval #5B - repeat above INTERVAL 2 (3.5 min) Interval #2A Disc mountain climbers Dixie cup front lunges Interval #2B - repeat above INTERVAL 4 (5 min) Interval #4A Air squats Disc squat thrusts Interval #4B - repeat above INTERVAL 6 (4 min) Interval #6A Cross-under kicks Plié squats / One arm upright rows Interval #6B - repeat above INTERVAL 8 (3.5 min) Interval #8A Spider man mountain climbers Lateral lunges Interval #8B - repeat above INTERVAL 7 again (4 min) Interval #7A Disc jacks One arm clean and presses Interval #7B - repeat above INTERVAL 4 again (5 min) Interval #4A Air squats - Disc squat thrusts discs Interval #4B - repeat above INTERVAL 10 (4.5 min) Interval #10A Dixie cup line taps Rear lunges with lateral raises Interval #10B - repeat above Cool-Down (2 min) Stretch (5 min) |
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11-03-11, 02:06 PM
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VF Supporter
Join Date: Jul 2009
Location: Pacific Northwest
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I had trouble previewing this premix on my computer - it kept skipping back to around the 14:00 minute mark. So this breakdown comes from notes I took while doing the workout -- therefore, there may be a mistake or two:
Cathe Friedrich’s Athletic Training: Athletic Step Extreme Premix (43 min) Equipment: 8” and 10” step, 5 & 8 lb dumbbells, gliding disc, green resistance tubing Warm-Up (8” step) (6 min) Main Workout (8” step) Step Cardio on 8” step Repeaters with paddle armsCardio with Weights Squats with shoulder presses - 8sStep Cardio on 8” step Repeaters with paddle armsCardio with Weights Squats with shoulder presses - 8sCool-down / Stretch (3.5 min) |
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11-03-11, 02:11 PM
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Join Date: Sep 2008
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TurboBarre
I got this from Tiletha at Cathe's Forum: Premix #1 does not include the leg work with the firewalker loop, and it also skips the pushups, tricep dips and planks in the floorwork section. Premix #2 omits both the upper/lower body muscle endurance & the firewalker loop leg work. Thanks, Tiletha! |
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11-03-11, 03:37 PM
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Join Date: Mar 2004
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I added the chapters used for the Yoga Relax premixes.
jordan |
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| Tags |
| cathe low impact series, cathe premix, low impact series, yoga relax |
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