Aquajock
Cathlete
Back by popular demand (actually, only the voices in my head are asking for this), following is a comprehensive list of INTENSE DVD mish-moshes for those who like very high intensity cardio work, some of which is cardio-only and some of which is cardio-leg-circuit.
These mish-moshes work best for those with 5-disc DVD players AND for those who do not have any impact-aggravating joint issues. I'd suggest using a moderate step for the step stuff, NOT a high step.
Enjoy!
A-LIST (Extremely high intensity):
I-Max Enhanced:
#1: I-Max 1 sans recoveries; I-Max 2 intervals 6-10 Blast Only
#2: I-Max 1 sans recoveries; I-Max 2 Blasts ONLY from premix (no recovery)
#3: I-Max 1 sans recoveries; Boot Camp cardio only
***
“Hi/Lo HELL”
C-Max warm-up – hi/lo segment +
MIC hi (19:00 min. on) +
10-10-10 hi/lo +
Boot Camp Cardio Only premix
***
Circuit Max (leg circuits only) with CK power drills + slow leg squats/lunges
***
Gauntlet Re-Imagined (Leg Circuits)
I-Max 1 warm-up THROUGH Interval #1
Boot Camp Cardio Interval #8 (Ice Breakers!)
PAUSE: 48 squats
CYCLE #2:
I-Max aerobic / interval 4 (3-count squats + over-the-top + Power 15’s)
(CHAPTER SKIP 3X to)
Boot Camp jacks + airborne jacks
PAUSE: 24 lunges each leg
CYCLE #3:
I-Max aerobic / interval #7 (ski hops + box jumps + tuck jumps)
(CONTINUE to)
Boot Camp squats + roundhouse kicks
(CHAPTER SKIP 2X to)
Boot Camp squat-thrust climbers
PAUSE: 48 plie squats
CYCLE #4:
I-Max aerobic / interval #10 (Power-L’s + power squats with a turn)
(CONTINUE to)
Boot Camp front kicks + side kicks
(CHAPTER SKIP 2X to)
Boot Camp jacks + jabs
PAUSE: 24 lunges each leg
CYCLE #5:
I-Max aerobic / interval #3 (Power-Box 1-4 + One-Legged “Genie Hops”)
(CHAPTER SKIP 3X to)
Boot Camp sequential power kicks
PAUSE: 24 squats and 24 plie squats
CYCLE #6:
I-Max aerobic / interval #6 (Power-3’s + Straddle-Taps)
(CHAPTER SKIP 3X to)
Boot Camp kickbox (speed-bag + knee-smash + front kicks + vertical jumps)
PAUSE: 24 lunges each leg
DISC SKIP TO:
I-Max 2: Interval blast #5 Mix-N-Match; THEN
Interval blast #8 Mix-N-Match; THEN
Interval blast #9 Mix-N-Match;
PAUSE: 24 squats; 24 plie squats; 24 lunges each leg
4 discs: I-Max 1; Boot Camp; Terminator; I-Max 2
***
Nosebleed Blast Circuit:
Rhythmic Step warm-up
Body Max Power Circuit
I-Max 2 Blasts-N-Circuits (circuits after every blast or every other blast)
***
HARD CORE OPTIONS:
ELITE STEP-INTERVAL MISH-MOSH (Sunday option):
Rhythmic Step or I-Max 3 warm-up (~9-10 min.)
I-Max 3 Blast ONLY premix (~23 min.)
Step Blast BLAST Challenges (~6 min.)
I-Max 2 BLASTS (mix-n-match) (~12 min.)
Boot Camp cardio only premix
***
ELITE FLOOR INTERVAL MISH-MOSH
Power Circuit warm-up, prestretch through hi/lo (~15 min.)
10-10-10 hi/lo segment (~9 min.)
Boot Camp cardio only premix (~10 min.)
Kick Max Boot Camp Challenge (~10? Min.)
Cardio Kicks power drills (~15 min.)
***
HC EXTREME INTERVALS + CIRCUITS mish-mosh:
I-Max 3 Warm-up
1. I-Max 3 Intervals 1-2 w/ BLASTS
High Step Cycle 1 all (do squats through first 2 resistance cycles, then NEXT to)
2. I-Max Intervals 4-5 w/ BLASTS
High Step Cycle 2 all (do lunges through first 2 resistance cycles, then NEXT to)
3. I-Max Intervals 9+10 w/ BLASTS
High Step Cycle 3 all (do plie squats through first 2 resistance cycles, then DISC SKIP)
4. Boot Camp Cardio + Lower Body Only premix
***
HC EXTREME INTERVAL BLAST + LEGS mish-mosh:
I-Max 3 warm-up
1. Intervals 5+6+7 including BLASTS
2. Kick Max Boot Camp Blast Challenge Blasts 1-5
3. Intervals 8+9+10 including BLASTS
4. Kick Max Blast Challenge; (~48 minutes); DISC SKIP to:
5. Boot Camp Cardio Only Premix
OR
5. I-Max 2 BLASTS from Mix-N-Match
***
Uber Nosebleed Blast Circuit: (to do 01/31/05)
I-Max 1 warm-up through Power-15’s;
I-Max 2 Blasts-N-Circuits (squats/lunges after every other blast), starting with Blast #2
Boot Camp cardio+legs premix
Optional: add on Step Blast BLASTS, adding in squat-lunge circuits after each (3)
***
Medieval Circuit Mish-Mosh:
C-Max warm-up to beginning of Hi/Lo
SJP Hi/Lo add-on premix 1-3, pausing after each banging out squats/plies/lunges
I-Max 2 MixNMatch Blasts, pausing after 2, 4, 6, 8, 10, squats/plies/lunges
Boot Camp MixNMatch cardio 5, 6, 8; then squats, plies and lunges
***
Something To Consider Mish-Mosh:
CTX 10-10-10 KB warm-up+KB; PAUSE squats;
CTX 10-10-10 hi/lo; PAUSE lunges0
SJP hi/lo add-on, PAUSING after each sequence squats/lunges;
CK power drills; PAUSE squats/lunges
***
The Oh-My Mish-Mosh
Rhythmic Step warm-up +
CTX Power Circuit circuit segment +
Boot Camp Cardio/Lower-Body only
***
Nosebleed Hi/Lo-Step Fusion (inaugurated 11/12/04):
C-Max warm-up through prestretch
SJP Hi/Lo add-on premix
Step Blast BLASTS (omitting any mid-range or recovery work)
I-Max 2 mix-n-match BLASTS ONLY
***
Gauntlet Cardio Only:
I-Max 1 warm-up, going through Interval 1
Gauntlet cardio only (after warm-up); plus
I-Max 2 blasts 7-10 (optional) (3 dvd’s)
I-Max 2 interval 9 (with step sequence) + BC ice breakers (4 dvd’s)
***
THE “B” LIST (somewhat more moderate intensity):
“Hi/Lo Heaven I”
MIC hi/lo +
10-10-10 hi/lo +
Boot Camp Cardio-Only premix
***
No-Name Mish-Mosh:
Rhythmic Step warm-up +
BodyMax power circuit +
Power Circuit Circuit
***
The Alt Und Neu Mish-Mosh:
I-Max 1 warm-up
Body Max power circuit segment
StepPumpJump hi/lo segment with leg-only circuits
***
Uncircuited C-Max (fast-forward thru resistance cycles); then
Cardio Kicks leg power drills
***
MIC hi/lo +
10-10-10 hi/lo +
StepIntervals interval segment
***
KPC warm-up, intermediate+hi intensity drills+
SJP hi/lo segment w/o circuits
***
I-Max Circuit:
I-Max 1 sans recoveries, pausing after each blast and performing 32 reps squats / lunges;
Then “next” to next aerobic segment
***
I-Max MAX:
I-Max 1 warm-up +
Segments 1-5 w/o recoveries; ADVANCE to
Segments 8-10 w/o recoveries; DISC SKIP to
I-Max 2 intervals 8-10 (sumo squats, power hops+jacks+plie-jacks, Power L’s/uneven
squats
Love,
A-Jock
These mish-moshes work best for those with 5-disc DVD players AND for those who do not have any impact-aggravating joint issues. I'd suggest using a moderate step for the step stuff, NOT a high step.
Enjoy!
A-LIST (Extremely high intensity):
I-Max Enhanced:
#1: I-Max 1 sans recoveries; I-Max 2 intervals 6-10 Blast Only
#2: I-Max 1 sans recoveries; I-Max 2 Blasts ONLY from premix (no recovery)
#3: I-Max 1 sans recoveries; Boot Camp cardio only
***
“Hi/Lo HELL”
C-Max warm-up – hi/lo segment +
MIC hi (19:00 min. on) +
10-10-10 hi/lo +
Boot Camp Cardio Only premix
***
Circuit Max (leg circuits only) with CK power drills + slow leg squats/lunges
***
Gauntlet Re-Imagined (Leg Circuits)
I-Max 1 warm-up THROUGH Interval #1
Boot Camp Cardio Interval #8 (Ice Breakers!)
PAUSE: 48 squats
CYCLE #2:
I-Max aerobic / interval 4 (3-count squats + over-the-top + Power 15’s)
(CHAPTER SKIP 3X to)
Boot Camp jacks + airborne jacks
PAUSE: 24 lunges each leg
CYCLE #3:
I-Max aerobic / interval #7 (ski hops + box jumps + tuck jumps)
(CONTINUE to)
Boot Camp squats + roundhouse kicks
(CHAPTER SKIP 2X to)
Boot Camp squat-thrust climbers
PAUSE: 48 plie squats
CYCLE #4:
I-Max aerobic / interval #10 (Power-L’s + power squats with a turn)
(CONTINUE to)
Boot Camp front kicks + side kicks
(CHAPTER SKIP 2X to)
Boot Camp jacks + jabs
PAUSE: 24 lunges each leg
CYCLE #5:
I-Max aerobic / interval #3 (Power-Box 1-4 + One-Legged “Genie Hops”)
(CHAPTER SKIP 3X to)
Boot Camp sequential power kicks
PAUSE: 24 squats and 24 plie squats
CYCLE #6:
I-Max aerobic / interval #6 (Power-3’s + Straddle-Taps)
(CHAPTER SKIP 3X to)
Boot Camp kickbox (speed-bag + knee-smash + front kicks + vertical jumps)
PAUSE: 24 lunges each leg
DISC SKIP TO:
I-Max 2: Interval blast #5 Mix-N-Match; THEN
Interval blast #8 Mix-N-Match; THEN
Interval blast #9 Mix-N-Match;
PAUSE: 24 squats; 24 plie squats; 24 lunges each leg
4 discs: I-Max 1; Boot Camp; Terminator; I-Max 2
***
Nosebleed Blast Circuit:
Rhythmic Step warm-up
Body Max Power Circuit
I-Max 2 Blasts-N-Circuits (circuits after every blast or every other blast)
***
HARD CORE OPTIONS:
ELITE STEP-INTERVAL MISH-MOSH (Sunday option):
Rhythmic Step or I-Max 3 warm-up (~9-10 min.)
I-Max 3 Blast ONLY premix (~23 min.)
Step Blast BLAST Challenges (~6 min.)
I-Max 2 BLASTS (mix-n-match) (~12 min.)
Boot Camp cardio only premix
***
ELITE FLOOR INTERVAL MISH-MOSH
Power Circuit warm-up, prestretch through hi/lo (~15 min.)
10-10-10 hi/lo segment (~9 min.)
Boot Camp cardio only premix (~10 min.)
Kick Max Boot Camp Challenge (~10? Min.)
Cardio Kicks power drills (~15 min.)
***
HC EXTREME INTERVALS + CIRCUITS mish-mosh:
I-Max 3 Warm-up
1. I-Max 3 Intervals 1-2 w/ BLASTS
High Step Cycle 1 all (do squats through first 2 resistance cycles, then NEXT to)
2. I-Max Intervals 4-5 w/ BLASTS
High Step Cycle 2 all (do lunges through first 2 resistance cycles, then NEXT to)
3. I-Max Intervals 9+10 w/ BLASTS
High Step Cycle 3 all (do plie squats through first 2 resistance cycles, then DISC SKIP)
4. Boot Camp Cardio + Lower Body Only premix
***
HC EXTREME INTERVAL BLAST + LEGS mish-mosh:
I-Max 3 warm-up
1. Intervals 5+6+7 including BLASTS
2. Kick Max Boot Camp Blast Challenge Blasts 1-5
3. Intervals 8+9+10 including BLASTS
4. Kick Max Blast Challenge; (~48 minutes); DISC SKIP to:
5. Boot Camp Cardio Only Premix
OR
5. I-Max 2 BLASTS from Mix-N-Match
***
Uber Nosebleed Blast Circuit: (to do 01/31/05)
I-Max 1 warm-up through Power-15’s;
I-Max 2 Blasts-N-Circuits (squats/lunges after every other blast), starting with Blast #2
Boot Camp cardio+legs premix
Optional: add on Step Blast BLASTS, adding in squat-lunge circuits after each (3)
***
Medieval Circuit Mish-Mosh:
C-Max warm-up to beginning of Hi/Lo
SJP Hi/Lo add-on premix 1-3, pausing after each banging out squats/plies/lunges
I-Max 2 MixNMatch Blasts, pausing after 2, 4, 6, 8, 10, squats/plies/lunges
Boot Camp MixNMatch cardio 5, 6, 8; then squats, plies and lunges
***
Something To Consider Mish-Mosh:
CTX 10-10-10 KB warm-up+KB; PAUSE squats;
CTX 10-10-10 hi/lo; PAUSE lunges0
SJP hi/lo add-on, PAUSING after each sequence squats/lunges;
CK power drills; PAUSE squats/lunges
***
The Oh-My Mish-Mosh
Rhythmic Step warm-up +
CTX Power Circuit circuit segment +
Boot Camp Cardio/Lower-Body only
***
Nosebleed Hi/Lo-Step Fusion (inaugurated 11/12/04):
C-Max warm-up through prestretch
SJP Hi/Lo add-on premix
Step Blast BLASTS (omitting any mid-range or recovery work)
I-Max 2 mix-n-match BLASTS ONLY
***
Gauntlet Cardio Only:
I-Max 1 warm-up, going through Interval 1
Gauntlet cardio only (after warm-up); plus
I-Max 2 blasts 7-10 (optional) (3 dvd’s)
I-Max 2 interval 9 (with step sequence) + BC ice breakers (4 dvd’s)
***
THE “B” LIST (somewhat more moderate intensity):
“Hi/Lo Heaven I”
MIC hi/lo +
10-10-10 hi/lo +
Boot Camp Cardio-Only premix
***
No-Name Mish-Mosh:
Rhythmic Step warm-up +
BodyMax power circuit +
Power Circuit Circuit
***
The Alt Und Neu Mish-Mosh:
I-Max 1 warm-up
Body Max power circuit segment
StepPumpJump hi/lo segment with leg-only circuits
***
Uncircuited C-Max (fast-forward thru resistance cycles); then
Cardio Kicks leg power drills
***
MIC hi/lo +
10-10-10 hi/lo +
StepIntervals interval segment
***
KPC warm-up, intermediate+hi intensity drills+
SJP hi/lo segment w/o circuits
***
I-Max Circuit:
I-Max 1 sans recoveries, pausing after each blast and performing 32 reps squats / lunges;
Then “next” to next aerobic segment
***
I-Max MAX:
I-Max 1 warm-up +
Segments 1-5 w/o recoveries; ADVANCE to
Segments 8-10 w/o recoveries; DISC SKIP to
I-Max 2 intervals 8-10 (sumo squats, power hops+jacks+plie-jacks, Power L’s/uneven
squats
Love,
A-Jock
