Cathe Friedrich's Kick, Punch, Crunch + Legs & Glutes

• 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!

Kick, Punch & Crunch format:

• Warm- up, 7 minutes
• Intermediate intensity drills, 7 ½ minutes
• High intensity drills, 18 minutes
• Combo #1, 8 minutes
• Combo #2, 7 minutes
• Combo #3, 6 minutes
• Stability ball abs, 7 minutes
• Stretch, 5 ½ minutes
• Total = 68 min
  
  Kick Punch & Crunch Premixes:
  • #1 Cardio Conditioning – 37 Minutes
  • #2 Kicking and Punching – 41 Minutes
  • #3 Blocks and Kicks – 51 Minutes
  • #4 Intermediate Intensity Drills + Combo 1&2 – 42 Minutes
  • #5 Intermediate + Combo 1 & 2 +High – 53 Minutes
  • #6 Intermediate + Combo #1 + High – 53 Minutes
  • #7 Intermediate +Combos 2,3 + High – 41 Minutes

  Legs & Glutes format:

  • Warm-up, 3 ½ minutes
  • Standing leg work, 30 minutes
  • Floor work, 11 ½ minutes
  • Stretch 5 minutes
  • Total = 51 minutes

Legs & Glutes Premixes:

• #8 Legs & Glutes Xtreme – 79 Minutes
• #9 Legs & Glutes Xtreme (Standing Only) – 67 Minutes
• #10 Leg Press Mania– 56 Minutes
• #11 Legs & Glutes Standing– 39 Minutes
• #12 Floorwork Only– 11 Minutes
• #13 Ankle Weight Exercises– 21 Minutes

Kick Punch & Crunch + Legs & Glutes Premixes:

• #14 Kickbox Drills,Standing Leg work, Abs – 61 Minutes
• #15 Kick/Punch Drills With Leg Work(Ankle Weights) – 55 Minutes
• #16 Punch/Kick Combos, Standing Leg Work – 60 Minutes
• #17 Punch/Kick Combos, Leg Work With ankle Weights + Abs – 51 Minutes
• #18 Kick Box and Strength Circuit + Abs – 61 Minutes
• #19 Kick Box and High Step Circuit + Abs – 50 Minutes
• #20 Kick Box Cardio Drills Plus Kickbox and Strength Circuit + Abs – 82 Minutes