ICE Users Guide - Cathe Friedrich

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User’s Guide

CONTENTSSTEP BOSS USER’S GUIDEABOUT THE STEP BOSS SERIES.2Overview.2About the Workouts.3About the Rotations.4EQUIPMENT USED IN THE STEP BOSS SERIES.5QUICK START GUIDE.6ROTATIONS.7Step Boss / LITE One Month Rotation.7Step Boss / Ripped with HiiT One Month Rotation.8Step Boss / HardCore One Month Rotation.9Bonus Step Lovers’ One Month Rotation. 10CHAPTERS.11IMAX 4.11PHA 3. 13Step Sync. 16Bonus Ab Stacker. 17Bonus Abs 2. 18Bonus Extended Chair Stretch. 19Bonus Extended Lying Stretch. 20Bonus Intermediate Step. 21PREMIXES. 22IMAX 4. 22PHA 3. 23Step Sync. 24WORKOUT CARDS. 25PHA 3. 25Bonus Abs 2. 281

ABOUTTHE STEP BOSS SERIESOVERVIEWThe Step Boss Series was created for those of you wholove step choreography mixed into your fitness routine. Although advanced step choreography is not aspopular in the mainstream as it once was, it still holdsan important place for me and my audience and it stillprovides a solid challenge for the muscles and for mind.Step Sync is a fully choreographed step workout for those thatlike a bit of fancy footwork in their step routines. Althoughit may take some time to fully grasp the more intricate steppatterns, this routine will have you feeling like a step bossonce you’ve mastered it! If it ever gets too easy, try takingyour step height up by one riser to add a bit of extra intensity.IMAX 4 combines short choreographed step combos with lowimpact, high intensity blasts for a well rounded sweaty cardioworkout. Like all of the IMAX workouts that preceded thisnewest release, the footwork is not broken down, but eachcombo gets repeated 6 times to give your mind a chance tocatch up to your feet. The blasts vary in length, but each oneis sure to leave you breathy! Due to the lower impact designof this workout the entire routine is performed on an 8 inchplatform. If this is too intense please take your platformdown lower until you are ready for 8. Alternatively, if you’relooking to add even more intensity try adding some higherimpact to the blasts. I know you’re tired, but jump higher!PHA 3 was created after receiving such a positive response to my first two PHA workouts. Like the first two,PHA 3 follows the format of alternating between upperand lower body exercises. PHA 3, however, has the addedbonus of a slight increase in overall cardio benefit due tothe exercise choice and variations on speed and rep patterns. Please modify with lighter weights or slower reps asneeded and increase your weights as you get stronger.2

WORKOUTSTHE STEP BOSS SERIESABOUT THE WORKOUTSIMAX 4Step SyncThis high energy, solid low impact DVDkeeps you moving from beginning toend! Prepare to do ten intense cardiostep rounds with little rest in between.You’ll start each round with a mini stepcombination which will be repeatedsix times. Each mini step combo willthen be followed by a low impact, highintensity cardio blast on the step tokeep your heart pumping throughoutthe routine! This pattern will repeat itself for the duration of the workout. On your mark, get set, go for it!If you love step choreography, StepSync is for you! This routine is entirelychoreographed from start to finish. Theworkout consists of three intricate stepcombos, a finished product segmentand a cool down stretch. Become yourown “step boss” as you learn, build andmaster three advanced combinationsbefore putting them all back-to-backwith no breakdown! But no worries, you’llhave plenty of practice before you put them all togetherand you’ll feel so accomplished after you do. Not feelingquite ready to dive in yet? Not a problem! Try the 21 minuteintermediate bonus step workout to build your confidenceas you work your way up to Step Sync. You’ve got this!PHA 3PHA 3 (Peripheral Heart Action) by designis comprised of alternating upper andlower body exercises which allows onehalf of the body to rest while the otherhalf works. In this workout we’ll follow thatpattern but with an additional increasein cardio factor throughout the routinedue to the exercise selections being moremetabolic in nature along with them beingperformed at an overall faster pace. Additionally, there are more compound exercises, elevation changesand balance challenges within this workout. Expect to sweatand burn as you put your strength and stamina to the test!3

ROTATIONSSTEP BOSS SERIESABOUT THE ROTATIONSStep Boss/LITE RotationStep Boss/HardcoreIf you’re looking for less impactwithout a loss of intensity, thisrotation is for you. Here we willcombine Step Boss with the LITE(Low Impact Training Extreme)Series. There are some dayswhere you will see a high impactpush via the LITE Calorie Crushes, but if you prefer all lowimpact these can easily be switched out for a cardio of yourchoice. In this rotation you’re muscles will be challengedwith Stacked Sets, Pyramids and two PHA workouts whileyou’re cardio endurance will be put to the test with multiplecardio types from step to boxing to blasts. Please takeadvantage of the extended stretches as often as you likethroughout the month and add in an extra rest day if needed.This rotation combines Step Bosswith an older favorite, the Hardcore Series! Not only does thisrotation have two IMAX workoutsto push your cardio limits, butit also brings you back to GymStyle heavy weights. Add these tostep, kickbox and a couple of total body weight routines andyou’re in for quite a challenging month! Make sure to stretchand rest to keep those muscles primed and ready for more!Bonus Step Lovers RotationTo celebrate the release of Step Boss this user’s guide includes this bonus rotation for those that love step workoutsand want to re-visit some of our older step favorites! Eachweek we will mix the Step Boss workouts with choreographedstep routines that I’ve released throughout the decades. Wewill break up the step days with total body weight routinesto keep our muscles pumped and to give our minds a breakfrom the combos before we jump back into step again!One of my favorite things about this rotation (aside fromincluding some of my favorite step routines) is the abilityto include all of the IMAX workouts as well as all of thePHA routines! This rotation is sure to be a challenge sodouble knot your laces, grab your step and let’s do this!Step Boss/Ripped w HiiT RotationIf you’re looking to push yourendurance to the next level thisis the rotation for you! This is anintense rotation with HiiT trainingand heavy weights mixed ineach week along with step andcircuits. This is sure to be a toughmonth, but the results will speak for themselves! Eat healthy,drink plenty of water and prepare to give each day your all!4

EQUIPMENTUSED IN THE STEP BOSS SERIESStep Boss has been designed to be done in your home withminimal equipment. The dumbbell weights Cathe uses for everyexercise in the series are included in the Chapters section ofthis user guide.Step with Two Risers per SideMatDumbbells (5, 8, 10, 12, & 15 lbs.)Gliding Devices5

QUICK START GUIDESTEP BOSS SERIESSTEP #1STEP #4To begin, select the Step Boss rotation workout program onthe following pages that best fits your needs. Each Step Bossworkout program is divided into weekly workout sections.Each of these weekly workout sections will tell you which StepBoss workout to do each day and the DVD the workout canbe found on. This series contains three DVD workouts that notonly maximize your workout time, but give you multiple optionsto keep the fun-factor high. As your fitness level progressesmake sure to increase the weights you use in PHA 3.Follow the workout program schedule you have selected. Ifyou have to miss some days, don’t fret, just pick up where youleft off.STEP #5Don’t forget to use the optional Step Boss Bonus Abs workouts,Intermediate step, and extended stretches in your Step Bossworkout schedule. Just add them to the end of any workout youlike, or select one of our premixes. On the following pages, youwill find four Step Boss 30-day rotations. Step Boss workoutsare designed so that it is very easy to substitute and use workouts from our other videos as well as the numerous premixesincluded with the Step Boss series. Become a Step Boss andfall in love with fitness again!STEP #2Make sure you have all of the equipment you will need for yourworkout. You can find a list of equipment needed for each StepBoss workout listed in the Chapters section of this user guide aswell as on each DVD.STEP #3Select the proper weights for each exercise in PHA 3 andBonus Abs 2. Selecting a weight that is too light or too heavywill greatly diminish the results you can expect from the StepBoss program. The weight Cathe uses for every exercise islisted in the Chapters section of this user guide as well as atthe beginning of every weight exercise in the Step Boss videos.However, you should always use a weight that is appropriate foryour fitness level.6

STEP BOSS / LITEONE MONTH ROTATIONWEEK 1WORKOUTMondayStep Boss IMAX4 Step Boss Bonus Abs 2TuesdayLITE PHA 2WednesdayStep Boss Step SyncThursdayLITE Metabolic BlastFridayLITE Rev'd Up Rumble LITE Bonus Six Pack Abs #1SaturdayStep Boss PHA3SundayOFF or Step Boss Bonus Extended Chair StretchWEEK 2WORKOUTMondayLITE Cardio Party - Calorie Crush Step Boss Bonus Intermediate StepTuesdayLITE Strong Body Stacked Sets: Lower LITE Bonus Six Pack Abs #1WednesdayLITE Strong Body Stacked Sets: Upper LITE Metabolic Blast - Calorie CrushThursdayStep Boss Step SyncFridayStep Boss PHA3SaturdayLITE Cardio Party LITE Bonus Six Pack Abs #2SundayOFF or LITE Extended Stretch #1WEEK 3WORKOUTMondayLITE Rev'd Up Rumble LITE Rev'd Up Rumble - Calorie CrushTuesdayLITE Pyramid Pump (Upper Body)WednesdayStep Boss IMAX4 Step Boss Bonus Abs 2ThursdayLITE Pyramid Pump (Lower Body)FridayLITE Metabolic Blast - Calorie Crush Step Boss Bonus Intermediate StepSaturdayStep Boss Step Sync Step Boss Bonus Ab StackerSundayOFF or Step Boss Bonus Extended Lying StretchWEEK 4WORKOUTMondayLITE Body Weight & Bands LITE Body Weight & Bands - Calorie CrushTuesdayStep Boss PHA3 Step Boss Bonus Ab StackerWednesdayStep Boss IMAX4ThursdayLITE Rev'd Up Rumble LITE Bonus Six Pack Abs #1FridayLITE PHA 2SaturdayStep Boss Step SyncSundayOFF or LITE Extended Stretch #27

STEP BOSS / RIPPED WITH HIITONE MONTH ROTATIONWEEK 1WORKOUTMondayStep Boss Step SyncTuesdayRipped with HiiT - Plyo HiiT One Ripped with HiiT - Bonus Abs OneWednesdayRipped with HiiT - Lift It Hit It Back, Biceps & ShouldersThursdayStep Boss IMAX4FridayRipped with HiiT - Lift It Hit It Chest, Triceps & ShouldersSaturdayRipped with HiiT - Low Impact HiiT One Ripped with HiiT - Bonus Abs TwoSundayOFF or Step Boss Bonus Extended Chair StretchWEEK 2WORKOUTMondayRipped with HiiT - HiiT Circuit Lower BodyTuesdayRipped with HiiT - Low Impact HiiT Two Ripped with HiiT - Bonus Abs OneWednesdayStep Boss PHA3ThursdayRipped with HiiT - Plyo HiiT Two Step Boss Bonus Intermediate StepFridayRipped with HiiT - HiiT Circuit Upper BodySaturdayStep Boss Step Sync Step Boss Bonus Ab StackerSundayOFF or Step Boss Bonus Extended Lying StretchWEEK 3WORKOUTMondayRipped with HiiT - Lift It HiiT It Legs Ripped with HiiT - Bonus Abs TwoTuesdayRipped with HiiT - Lift It Hit It Back, Biceps & ShouldersWednesdayStep Boss IMAX4 Step Boss Bonus Abs 2ThursdayRipped with HiiT - Lift It Hit It Chest, Triceps & ShouldersFridayStep Boss Step SyncSaturdayRipped with HiiT - Low Impact HiiT TwoSundayOFF or Step Boss Bonus Extended Chair StretchWEEK 4WORKOUTMondayStep Boss PHA3TuesdayRipped with HiiT - Plyo HiiT One Step Boss Bonus Intermediate StepWednesdayRipped with HiiT - HiiT Circuit Lower BodyThursdayStep Boss IMAX4FridayRipped with HiiT - HiiT Circuit Upper BodySaturdayStep Boss Step Sync Step Boss Bonus Ab StackerSundayOFF or Step Boss Bonus Extended Lying Stretch8

STEP BOSS / HARDCOREONE MONTH ROTATIONWEEK 1WORKOUTMondayStep Boss IMAX4 Step Boss Bonus Abs 2TuesdayStep Boss PHA3WednesdayHardcore Series: Kick MaxThursdayHardcore Series: Gym Style Back, Shoulders and BicepsFridayStep Boss Step SyncSaturdayHardcore Series: Gym Style Chest and TricepsSundayOFF or Hardcore Series: Stretch Max - Routine 1, 2 or 3WEEK 2WORKOUTMondayHardcore Series: Imax 3 Hardcore Series: Core Max - Workout 1TuesdayHardcore Series: Muscle MaxWednesdayStep Boss Step SyncThursdayHardcore Series: Gym Style LegsFridayHardcore Series: Kick MaxSaturdayStep Boss PHA3 Step Boss Bonus Ab StackerSundayOFF or Step Boss Bonus Extended Chair Stretch or Step Boss Bonus Extended Lying StretchWEEK 3WORKOUTMondayHardcore Series: Low MaxTuesdayStep Boss Step SyncWednesdayHardcore Series: Gym Style Back, Shoulders and BicepsThursdayHardcore Series: Gym Style Chest and TricepsFridayStep Boss IMAX4 Step Boss Bonus Abs 2SaturdayStep Boss PHA3SundayOFF or Hardcore Series: Stretch Max - Routine 1, 2 or 3WEEK 4WORKOUTMondayHardcore Series: Imax 3 Hardcore Series: Core Max - Workout 2TuesdayHardcore Series: Gym Style LegsWednesdayHardcore Series: Low MaxThursdayHardcore Series: Muscle MaxFridayStep Boss Step SyncSaturdayStep Boss PHA3 Step Boss Bonus Ab StackerSundayOFF or Step Boss Bonus Extended Chair Stretch or Step Boss Bonus Extended Lying Stretch9

BONUS STEP LOVERS’ONE MONTH ROTATIONWEEK 1WORKOUTMondayStep Boss IMAX4TuesdayStep Boss PHA3WednesdayStep Boss Step Sync Abs Workout of Your ChoiceThursdayOFF or Extended Stretch of Your ChoiceFridayStep MovesSaturdayBodyBlast Series: Push PullSundayParty Rockin' Step - Workout 1WEEK 2WORKOUTMondayHardcore Series: Imax 3TuesdayLITE PHA 2WednesdayStep Boss Step Sync Abs Workout of Your ChoiceThursdayOFF or Extended Stretch of Your ChoiceFriday4DaySplit - Lower Intensity Step (Cardio Only)SaturdaySTS Total BodySundayParty Rockin' Step - Workout 2WEEK 3WORKOUTMondayIntensity Series: Imax 2TuesdayStrong and Sweaty PHA TrainingWednesdayStep Boss Step Sync Abs Workout of Your ChoiceThursdayOFF or Extended Stretch of Your ChoiceFridayCardio Hits: Power MaxSaturdayIntensity Series: Muscle EnduranceSundayRhythmic StepWEEK 4WORKOUTMondayInterval MaxTuesdayStep Boss PHA3WednesdayStep Boss Step Sync Abs Workout of Your ChoiceThursdayOFF or Extended Stretch of Your ChoiceFriday4DaySplit - Higher Intensity Step (Cardio Only)SaturdayBodyBlast Series: SuperSetsSundayBodyBlast Series: Step Blast10

CHAPTERSIMAX 4WARM UPCHAPTER1Equipment: Step with 2 Risers per SideCathe’s Weight: NACOMBO 1CHAPTER2Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 1CHAPTER3Equipment: Step with 2 Risers per SideCathe’s Weight: NACOMBO 2CHAPTER4Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 2CHAPTER5Equipment: Step with 2 Risers per SideCathe’s Weight: NACOMBO 3CHAPTER6Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 3CHAPTER7Equipment: Step with 2 Risers per SideCathe’s Weight: NACOMBO 4CHAPTER8Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 4CHAPTER9Equipment: Step with 2 Risers per SideCathe’s Weight: NACOMBO 5CHAPTER10Equipment:Step with 2 Risers per SideCathe’s Weight: NABLAST 5CHAPTER11Equipment: Step with 2 Risers per SideCathe’s Weight: NACOMBO 6CHAPTER12Equipment: Step with 2 Risers per SideCathe’s Weight: NA11

CHAPTERSIMAX 4BLAST 6CHAPTER13Equipment: Step with 2 Risers per SideCathe’s Weight: NACOMBO 7CHAPTER14Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 7CHAPTER15Equipment: Step with 2 Risers per SideCathe’s Weight: NACOMBO 8CHAPTER16Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 8CHAPTER17Equipment: Step with 2 Risers per SideCathe’s Weight: NACOMBO 9CHAPTER18Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 9CHAPTER19Equipment: Step with 2 Risers per SideCathe’s Weight: NACOMBO 10CHAPTER20Equipment: Step with 2 Risers per SideCathe’s Weight: NABLAST 10CHAPTER21Equipment: Step with 2 Risers per SideCathe’s Weight: NACOOLDOWNCHAPTER22Equipment: NoneCathe’s Weight: NASTRETCHCHAPTER23Equipment: Step with 2 Risers per SideCathe’s Weight: NA12

CHAPTERSPHA 3WARM UPCHAPTER1Equipment: Step with 2 Risers per SideCathe’s Weight: NAALTERNATING REAR LUNGESCHAPTER2Equipment: Step with 2 Risers per Side, DumbbellsCathe’s Weight: 10 lbs.ARNOLD PRESSCHAPTER3Equipment: DumbbellsCathe’s Weight: 12 lbs.HOP SQUAT REAR LUNGECHAPTER4Equipment: DumbbellCathe’s Weight: 12 lbs.BICEP CURLSCHAPTER5Equipment: DumbbellsCathe’s Weight: 12 lbs.PUSH DIPSCHAPTER6Equipment: Step Top, DumbbellsCathe’s Weight: 12 lbs.PULLOVER AND CHEST FLYCHAPTER7Equipment: Step with 2 Risers per Side, DumbbellsCathe’s Weight: 15 lbs.REAR SLIDE LUNGESCHAPTER8Equipment: Step Top, Dumbbell, Gliding DeviceCathe’s Weight: 12 lbs.SQUAT THRUST AND PLANK PUSH UPCHAPTER9Equipment: Step with 2 Risers per Side, Gliding DeviceCathe’s Weight: NAALTERNATING REAR LUNGECHAPTER10Equipment: Step with 2 Risers per Side, DumbbellsCathe’s Weight: 12 lbs.ARNOLD PRESSCHAPTER11Equipment: DumbbellsCathe’s Weight: 12 lbs.13

CHAPTERSPHA 3HOP SQUAT REAR LUNGECHAPTER12Equipment: DumbbellCathe’s Weight: 12 lbs.BICEP CURLSCHAPTER13Equipment: DumbbellsCathe’s Weight: 12 lbs.PUSH DIPSCHAPTER14Equipment: Step Top, DumbbellsCathe’s Weight: 12 lbs.PULLOVER AND CHEST FLYCHAPTER15Equipment: Step with 2 Risers per Side, DumbbellsCathe’s Weight: 15 lbs.REAR SLIDE LUNGESCHAPTER16Equipment: Step Top, Dumbbell, Gliding DeviceCathe’s Weight: 12 lbs.SQUAT THRUST PLANK PUSH UPCHAPTER17Equipment: Step with 2 Risers per Side, Gliding DevicesCathe’s Weight: NASQUAT CROSSOVER LUNGESCHAPTER18Equipment: Step Top, DumbbellCathe’s Weight: 15 lbs.ONE ARM ROWS IN PLANKCHAPTER19Equipment: Step with 2 Risers per Side, DumbbellCathe’s Weight: 15 lbs.FRONT TO BACK LUNGESCHAPTER20Equipment: Step Top, DumbbellsCathe’s Weight: 12 lbs.FRONT SIDE LATERAL RAISESCHAPTER21Equipment: DumbbellsCathe’s Weight: 5 lbs.SUMO SQUAT DEADLIFTCHAPTER22Equipment: DumbbellsCathe’s Weight: 15 lbs.14

CHAPTERSPHA 3PUSH UP DIP CHALLENGECHAPTER23Equipment: Step with 2 Risers per SideCathe’s Weight: NASQUAT CROSSOVER LUNGESCHAPTER24Equipment: Step Top, DumbbellCathe’s Weight: 15 lbs.ONE ARM ROWS IN PLANKCHAPTER25Equipment: Step with 2 Risers per Side, DumbbellCathe’s Weight: 15 lbs.FRONT TO BACK LUNGESCHAPTER26Equipment: Step Top, DumbbellsCathe’s Weight: 12 lbs.FRONT SIDE LATERAL RAISESCHAPTER27Equipment: DumbbellsCathe’s Weight: 5 lbs.SUMO SQUAT DEADLIFTCHAPTER28Equipment: DumbbellsCathe’s Weight: 15 lb.PUSH UP DIP CHALLENGECHAPTER29Equipment: Step with 2 Risers per SideCathe’s Weight: NACOOLDOWNCHAPTER30Equipment: NoneCathe’s Weight: NASTRETCHCHAPTER31Equipment: Step with 2 Risers per SideCathe’s Weight: NA15

CHAPTERSSTEP SYNCWARM UPCHAPTER1Equipment: Step with 1 Riser per SideCathe’s Weight: NACOMBO 1CHAPTER2Equipment: Step with 1 Riser per SideCathe’s Weight: NACOMBO 2CHAPTER3Equipment: Step with 1 Riser per SideCathe’s Weight: NACOMBO 3CHAPTER4Equipment: Step with 1 Riser per SideCathe’s Weight: NAFINISHED PRODUCT FOR COMBOS 1, 2, AND 3CHAPTER5Equipment: Step with 1 Riser per SideCathe’s Weight: NACOOLDOWNCHAPTER6Equipment: NoneCathe’s Weight: NASTRETCHCHAPTER7Equipment: Step with 1 Riser per SideCathe’s Weight: NA16

CHAPTERSBONUS AB STACKERSTACKING CRUNCHESCHAPTER1Equipment: 4 Risers and Exercise MatCathe’s Weight: NASIDE TO SIDE OBLIQUE STACKINGCHAPTER2Equipment: 4 Risers and Exercise MatCathe’s Weight: NAMODIFIED BOAT POSECHAPTER3Equipment: 1 Riser and Exercise MatCathe’s Weight: NASIDE OBLIQUE SIT UPS WITH BOAT POSECHAPTER4Equipment: 4 Risers and Exercise MatCathe’s Weight: NASTACKING PRONE POSITIONCHAPTER5Equipment: 4 Risers and Exercise MatCathe’s Weight: NASUPERMANCHAPTER6Equipment: 1 Riser and Exercise MatCathe’s Weight: NAAB STRETCHCHAPTER7Equipment: Exercise MatCathe’s Weight: NA17

CHAPTERSBONUS ABS 2WEIGHTED CRUNCHCHAPTER1Equipment: Step with 2 Risers per Side, Dumbbell, Exercise MatCathe’s Weight: 8 lbs.WEIGHTED OBLIQUE CRUNCHESCHAPTER2Equipment: Step with 2 Risers per Side, Dumbbell, Exercise MatCathe’s Weight: 8 lbs.OBLIQUE TWISTERSCHAPTER3Equipment: Step with 2 Risers per Side, Dumbbell, Exercise MatCathe’s Weight: 8 lbs.SIDE HIP DIPSCHAPTER4Equipment: Step with 2 Risers per SideCathe’s Weight: NASTRADDLE PLANKS LOWER BODYCHAPTER5Equipment: Step with 2 Risers per Side, Exercise MatCathe’s Weight: NASTRADDLE PLANKS UPPER BODYCHAPTER6Equipment: Step with 2 Risers per SideCathe’s Weight: NAREVERSE CRUNCHESCHAPTER7Equipment: Step with 2 Risers per Side, Exercise MatCathe’s Weight: NAAB STRETCHCHAPTER8Equipment: Step with 2 Risers per Side, Exercise MatCathe’s Weight: NA18

CHAPTERSBONUS EXTENDED CHAIR STRETCHEXTENDED CHAIR STRETCHCHAPTER1Equipment: ChairCathe’s Weight: NA19

CHAPTERSBONUS EXTENDED LYING STRETCHEXTENDED LYING STRETCHCHAPTER1Equipment: Exercise MatCathe’s Weight: NA20

CHAPTERSBONUS INTERMEDIATE STEPCOMBO 1CHAPTER1Equipment: Step with 1 Riser per SideCathe’s Weight: NACOMBO 1 FINISHED PRODUCTCHAPTER2Equipment: Step with 1 Riser per SideCathe’s Weight: NACOMBO 2CHAPTER3Equipment: Step with 1 Riser per SideCathe’s Weight: NACOMBO 2 FINISHED PRODUCTCHAPTER4Equipment: Step with 1 Riser per SideCathe’s Weight: NACOOLDOWNCHAPTER5Equipment: Step with 1 Riser per SideCathe’s Weight: NA21

PREMIXESIMAX 4BASIC PREMIXESBasic #1Main Workout Extended Chair Stretch57:36Basic #2Main Workout Bonus Abs #254:34Basic #3Main Workout Bonus Abs #2 Extended Chair Stretch67:34TIMESAVER PREMIXESTimesaver #1First Half Only27:23Timesaver #2Last Half Only27:37Timesaver #3First Half Only Bonus Abs #237:21Timesaver #4Last Half Only Bonus Abs #237:35Timesaver #5Blast Only27:47Timesaver #6Blast Only Abs37:46Timesaver #7Combos Only27:03Timesaver #8Combos Only Abs37:02MISHMOSH PREMIXESMishMosh #1Double Blast After Every Combo61:50MishMosh #2Double It78:39MishMosh #3Mixed Combos & Blast57:2722

PREMIXESPHA 3BASIC PREMIXESBasic #1Main Workout Extended Lying Stretch60:31Basic #2Main Workout Ab Stacker Abs64:11Basic #3Main Workout Ab Stacker Abs Extended Lying Stretch69:59TIMESAVER PREMIXESTimesaver #1First Half Only32:32Timesaver #2Last Half Only31:54Timesaver #32 Segments Mixed (1A 2B)32:07Timesaver #43 Segments Only (1A 2A 2B)42:50Timesaver #53 Segments Only (1A 1B 2B)43:46Timesaver #6Lower Body Exercises Only32:22Timesaver #7Upper Body Exercises Only31:51MISHMOSH PREMIXESMishMosh #1Scrambled #153:58MishMosh #2Scrambled #2 - Abs Mixed in After Rounds 1B & 2B63:57MishMosh #3Scrambled #3 - Abs Mixed in After Every Round62:34MishMosh #4Extreme #1 - 6 Rounds77:01MishMosh #5Extreme #2 - Double It 8 Rounds104:5923

PREMIXESSTEP SYNCBASIC PREMIXESBasic #1Main Workout Bonus Ab Stacker Abs65:37Basic #2Bonus Intermediate Step Bonus Ab Stacker Abs40:43TIMESAVER PREMIXESTimesaver #1Combos 1 & 233:04Timesaver #2Combos 2 & 338:26Timesaver #3Combos 1 & 333:23Timesaver #4Only the Finished Product - Done Twice28:31Timesaver #5Only the Finished Product - Done Three Times37:27MISHMOSH PREMIXESMishMosh #1Bonus Intermediate Step & Step Sync Mix53:42MishMosh #2All Step Sync Combos Double the Finished Product65:0424

WORKOUT CARDSPHA 3ALTERNATINGREAR LUNGESCHAPTER 2Dumbbells 10 lbs.ARNOLD PRESSCHAPTER 3Dumbbells 12 lbs.HOP SQUATREAR LUNGESCHAPTER 4Dumbbell 12 lbs.BICEP CURLSCHAPTER 5Dumbbells 12 lbs.PUSH DIPSCHAPTER 6Dumbbells 12 lbs.PULLOVER ANDCHEST FLYCHAPTER 7Dumbbells 15 lbs.REAR SLIDE LUNGESCHAPTER 8Dumbbell 12 lbs.ALTERNATINGREAR LUNGESCHAPTER 10Dumbbells 12 htRepsDateWeightRepsDateWeightRepsDateWeightReps25

WORKOUT CARDSPHA 3ARNOLD PRESSCHAPTER 11Dumbbells 12 lbs.HOP SQUATREAR LUNGECHAPTER 12Dumbbell 12 lbs.BICEP CURLSCHAPTER 13Dumbbells 12 lbs.PUSH DIPSCHAPTER 14Dumbbells 12 lbs.PULLOVER ANDCHEST FLYCHAPTER 15Dumbbells 15 lbs.REAR SLIDE LUNGESCHAPTER 16Dumbbell 12 lbs.SQUAT CROSSOVERLUNGESCHAPTER 18Dumbbell 15 lbs.ONE ARM ROWS INPLANKCHAPTER 19Dumbbell 15 RepsDateWeightRepsDateWeightRepsDateWeightRepsDate

7 STEP BOSS / LITE ONE MONTH ROTATION WEEK 1 WORKOUT Monday Step Boss IMAX4 Step Boss Bonus Abs 2 Tuesday LITE PHA 2 Wednesday Step Boss Step Sync Thursday LITE Metabolic Blast Friday LITE Rev'd Up Rumble LITE Bonus Six Pack Abs #1 Saturday Step Boss PHA3 Sunday OFF or Step Boss Bonus Extended Chair Stretch WEEK 2 WORKOUT Monday LITE Cardio Party -

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