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  • Date: 5-06-2014, 10:28
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Cathe Friedrich - Kick, Punch, Crunch + Legs and Glutes

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Cathe Friedrich - Kick, Punch, Crunch + Legs and Glutes

Cathe Friedrich - Kick, Punch, Crunch + Legs and Glutes | 1.4GB

LEVEL: Advanced
EQUIPMENT: KICK, PUNCH, CRUNCH: No equipment necessary to do this workout except an optional stability ball for the ab section LEGS & GLUTES: A high step, various weighted dumbbells, ankle weights

KICK, PUNCH and CRUNCH is 68 minutes long. It starts with a warm up of 7 minutes and gradually moves into a faster paced warm up which Cathe refers to as "intermediate" intensity (since it really starts to pick up the intensity toward the end of it). After the 13 minute mark, you'll really kick it up to high intensity levels for another 20 to 25 minutes. During this time you'll be doing kickbox conditioning drills which are put in an interval style format of pushing hard, recovering briefly and pushing hard again. This segment is mostly high impact, however, there are also some high intensity low impact drills included (the last drill, one of the hardest, is HIGH intensity, LOW impact, at its best,....Hammer Punch with a drop lunge into a Knee Smash....24 per side, yikes).

After this segment, you are good and fried, however, the show must go on You/we will then do three punching and kicking combinations. Each one consists of a punching combination (ex: double jab high, double jab low, a triple jab/cross/jab and then a cross punch with hesitation), followed by a kicking combination (ex: knee chamber, into roundhouse kick, into drop squat back, into jump roundhouse kick forward). This segment also keeps the heart rate up because each combination features jump kicks. Now we move on to ab work on the stability ball. We'll do crunches, wood chops with weight (optional), and pikes with knee rolls. Finally, it's time to enjoy a nice relaxing stretch with a soothing Asian melody. By the way, the other parts of the soundtrack are all instrumental with a strong downbeat to suit the mood of the movement. Get ready to SWEAT!!!!!

LEGS & GLUTES is a 51 minute comprehensive lower body workout that incorporates traditional and non-traditional exercises as well as standing and floor exercises to strengthen and shape the leg and glute area. You'll experience new and refreshing exercises all performed in unique ways (ie: heavy weight, no weight, with equipment, without equipment, fast reps, slow reps, bonus reps, rhythmic reps etc.). Be ready to get set and go as there is very little rest time between the exercises. This is definitely one to watch ahead of time and know what you'll need to do have and handy. Tough, tough, tough--and fun!

Here is a list of the exercises:
Standing Leg Work:
Leg Press on High Step (2 sets)
Hover Squats
Rear Lunges with heel elevated (rt side)
Plie Squats (varied tempo hold)
Rear Lunges with heel elevated (left set)
Plie Squats (varied tempo pulse)
Drop Squats on High Step
Explosive Plie Squats
(with curtsey lunge insert)
Calf Raises
One Legged Deadlifts
Plie Squats (traditional)
Sculpting Drills slow motion on High Step
Explosive Lunges (no weights or equipment)
Outer Thigh Leg Press on high step with ankle weights (2 sets)
Calf Raises
Standing Leg Extensions with ankle weights
Standing Outer Thigh Lifts with ankle weights

Floorwork: Glute and Hamstring Tucks on high step with ankle weights
Glute and Hamstring Raises with ankle weights
Outer Thigh and Glute Sweeps with ankle weights
Inner Thigh Lifts with ankle weights

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Tags: Friedrich, Crunch, Glutes

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