File Size: 108 gigs

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Length: 63 Minutes

File Size: 875 MB

Description:

This 60 minute advanced total body conditioning circuit will provide the ultimate overall fitness challenge. You will only need a light and heavy set of hand weights as well as a fixed weighted barbell. We used 5 pound and 10 pound hand weights and a 30 pound barbell.

After a 5 minute warm up you will start the first of five fitness cycles.

Cycle One: CARDIO: All the cardio step blasts are done on an eight inch step height. This one will consist of power 15’s as well as fast feet agility-type footwork. A brief cool down period will follow. LEG PRESS: The music is slowed down considerably and you will take one 10 pound hand weight and do one set of leg presses (15 per side). Then you will immediately get your pre-made barbell and do one minute of squats. Now the music resumes its normal tempo and we do tricep exercises. Tricep push ups on the high step. Tricep overhead extensions while doing static lunges (one 10 pound in hand). One arm dips on the high step (overhead extension shown as option). Kickbacks (with 5 pound weights).

Cycle Two: CARDIO: A combination consisting of spike lunges, slam its and jump freezes. LEG PRESS: Same as above. Then you immediately go into one minute of Plie Squats with pre-made barbell. SHOULDERS: Overhead press with pre-made barbell. One arm side lateral raise inclined next to High Step(5 pounds). Decline push ups. Rear delt flys(5 pounds)

Cycle Three: CARDIO: A combination of wide steps (like a v-step), power jumps, and plyo jacks. Three levels of intensity are offered. We do all three. LEG PRESS: Same as above. Then immediately get a 10 pound hand weight and do hover squats. BICEPS: Pre-made barbell bicep curls going up 2 counts down 6 counts for a minute. Hammer curls with back lunges (10 pounds). Barbell curls again but this time up 6 counts and down 2 counts for a minute. Standing Hammer curls or one final round with barbell (your choice)

Cycle Four: CARDIO: A combination from Step Fit (2 knee repeater with power scissors). LEG PRESS: Same as above but we do two sets back to back this time. BACK: Barbell back rows, 2 long sets. Barbell deadlifts. Wide grip back rows (10 pounds in each hand)

Cycle Five: CARDIO: A combination of knee straddles and tap straddles (think Imax2). LEG PRESS: Same as above for one set and then immediately get barbell and do Sit N Stands for one minute. CHEST: Standard push ups. Chest flys with 10 pounds in each hand on floor while one foot is propped up on step doing hamstring and glute tucks. Switch legs repeat chest flys too. Cross Over Push Ups walking side to side across high step with hands. Stretch By the way, since the core was incorporated into many of the exercises as stabilizers, we did not have a separate core segment. Bring it on! \

Format:

Warm up

5 fitness cycles of: Cardio (2 min), Legs (2 min)
3 or 4 exercises for one major upper body group.
Stretch

Equipment Needed:

High Step, barbell and a light and heavy set of hand weights

Length: 48 Minutes

File Size: 661 MB

Description:

This 50 to 60 minute fitness conditioning circuit will burn fat and shape and tone your body from head to toe. Upon completing the warm up, you will go into 6 fitness cycles. Each fitness cycle consists of the following: 1) A one fun and easy step aerobic combination (that repeats itself 4 times)totaling one minute. 2) A leg exercise on the high step. 3) A compound exercise that consists of legs and upper body using 3 pound handweights. 4) An upper body exercise using resistance tubing (working the same body part that was used with the weights just before it) 5) A core exercise a stretch completes this workout.

More story-like details: Upon completing the warm up, you will do an “easy to learn” one minute step aerobic pattern that is designed to elevate the heart rate to the aerobic zone (we will be on 6 inches for this, use an 8 inch height if you desire greater intensity). Then you will march in place briefly before selecting the height of your choice for a leg exercise. Each of the leg exercises are designed to keep the heart rate up while doing them (some examples of the leg exercises are leg presses, lunge kicks, running man, sculpting drills, side back lunges, etc). After the leg exercise, you will recover VERY briefly and get 3 pound hand weights (if you want more of a challenge simply use heavier weights here). We now do a compound exercise to keep the heart rate up while working the legs and arms simultaneously (ie: plie squats and upright rows, squats and overhead press, lunge and side lateral raise etc.). Upon completing this, we briefly rest while getting our tubing and now the upper body works harder by doing the same upper body exercise as in the previous compound move with the tubing. (ie: squats and overhead press with weights now becomes an exclusive overhead press with tubing ((YOWSA, wink)). We complete this exercise cycle doing one minute of core work.

Depending on the exercise, you can make it harder by either adding a weight(ie: a basic crunch can be done with a hand weight held over your chest), using longer arm or leg levers, or slowing a move down. After doing all of the 6 cycles, you will have worked each major muscle group of the body. You will really like the variety and overall pace of this workout.

Format:

1)  one fun and easy step aerobic combination (that repeats itself 4 times) totaling one minute.
2) A leg exercise on the high step.
3) A compound exercise that consists of legs and upper body using 3 pound handweights.
4) An upper body exercise using resistance tubing (working the same body part that was used with the weights just before it)
5) A core exercise
6) A stretch completes this workout.
Total time = 48 min.

Equipment Needed:

You will need a High Step, light hand weights and tubing to do this workout.

Length: 69 Minutes

File Size: 961 MB

Description:

High Step Challenge is approximately 68 minutes long and full of endless energy. The program is designed to increase your muscle endurance, enhance your aerobic capacity, and put your physical stamina to the test. Get ready to huff and puff!!!

Equipment Needed:

You will need a high step, an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.

Length: 68 Minutes

File Size: 948 MB

Description:

Hardcore Extreme Interval Circuit combines interval training with circuit training and is one of three workouts offered in Hardcore Extreme. Hardcore Extreme Interval Circuit is a compilation workout made from our Imax and High Step workouts. The other Hardcore Extreme workouts are sold separately.

Equipment Needed:

A High Step, an Original Health Club Step, various weighted dumbbells, an adjustable barbell, and a medium 6ft tension resistance band.