| Instructor's name: Cathe Friedrich Type of Workout: Aerobics & Toning Fitness Level: Advanced
Equipment Needed: Hand Weights, Resistance Loop, Gliding Discs
Total Running Time: 55 Minutes
Release Date: 2012
Region: 0 (Worldwide)
CrossFire:
Are you looking to burn fat, crush calories, and build lean muscle?
Are you willing to sweat, burn and be breathless? Get ready to get
ignited because you're about to embark on a fitness and metabolic
conditioning workout like no other. Right out of the gate you'll start
with high intensity cardio intervals that will leave your heart pounding
with pleasure. Then you'll take your heart rate to a whole new
breathtaking level with our Firewalker tabata blast before moving into
the metabolic conditioning circuit. And just to be sure that you are
totally FINISHED, there is a plyo-based tabata waiting for you at the
end! To make CrossFire even more versatile, we've included numerous
premixes (ie: including a low impact tabata) to give you options that
are best suited for you on any given day. So whether you're pushing it
up, squatting it down, sliding it left or jumping around, you'll still
be burning calories long after any one of these workout options are
done. Format: Warm-Up (6:30), Fitness Blast (8.50), Firewalker Tabata (4:55), Circuit Blast (22.45), Plyo Tabata (5:20), Stretch (6:45) Premixes:Premix #1: CrossFire Plus Core 64:09 ( Blue Firewalker Loop, a pair
3,5, and 10 pound dumbbells, one 15 pound dumbbell, a firewalker band, a
set of Slide N Glide discs, tubing for use as a marker)
Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
Firewalker Tabata
SEGMENT THREE: Cross Fire Circuit Blast
Plyo Tabata
Bonus Core
Cool Down/Stretch
Premix #2: Timesaver Low Impact Tabata 17:56 (a set of Slide N Glide discs)
Warm Up
Low Impact Tabata
Cool Down/Stretch
Premix #3: Timesaver Firewalker Tabata 18:09 ( Blue Firewalker Loop)
Warm Up
Firewalker Tabata
Cool Down/Stretch
Premix #4: Timesaver Plyo Tabata 18:31 (a pair of 3 and 5 pound dumbbells)
Warm Up
Plyo Tabata
Cool Down/Stretch
Premix #5: Timesaver Plyo Tabata + Firewalker Tabata 23:27 ( Blue Firewalker Loop, a pair of 3 and 5 pound dumbbells )
Warm Up
Plyo Tabata
Firewalker Tabata
Cool Down/Stretch
Premix #6: Timesaver Triple Tabata 28:04 ( Blue Firewalker Loop, a pair of 3 and 5 pound dumbbells, Slide N Glide discs)
Warm Up
Low Impact Tabata
Plyo Tabata
Firewalker Tabata
Cool Down/Stretch
Premix #7: Timesaver Fitness Blast + Firewalker Tabata 26:59 ( Blue Firewalker Loop)
Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
Firewalker Tabata
Cool Down/Stretch
Premix
#8: Timesaver Circuit Blast 35:59 (a pair 3, and 10 pound dumbbells,
one 15 pound dumbbell, Blue Firewalker Loop, a set of Slide N Glide
discs, tubing for use as a marker)
Warm Up
SEGMENT THREE: Cross Fire Circuit Blast
Cool Down/Stretch
Premix #9: Timesaver Fitness Blast/Plyo Tabata/Core 33:14 (a pair of 3, 5 and 8 pound dumbbells)
Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
Plyo Tabata
Bonus Core
Cool Down/Stretch
Premix
#10: Less Impact 56:16 (a pair of 3, 8, and 10, pound dumbbells, one
15 pound dumbbell, blue Firewalker Loop, Slide N Glide discs, tubing for
use as a marker)
Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
Low Impact Tabata
SEGMENT THREE: Cross Fire Circuit Blast
Bonus Core
Cool Down/Stretch
Premix
#11: No Tabatas 53:56 (a pair of 3, 8, and 10 pound dumbbells, one 15
pound dumbbell, blue Firewalker Loop, a set of Slide N Glide discs,
tubing for use as a marker)
Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
SEGMENT THREE: Cross Fire Circuit Blast
Bonus Core
Cool Down/Stretch
Premix
#12: CrossFire Extreme 73:44 ( Blue Firewalker Loop, a pair 3,5, 8,
and 10 pound dumbbells, one 15 pound dumbbell, a firewalker band, a set
of Slide N Glide discs, tubing for use as a marker)
Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
Low Impact Tabata
Plyo Tabata
SEGMENT THREE: Cross Fire Circuit Blast
Plyo Tabata
Firewalker Tabata
Bonus Core
Cool Down/Stretch
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