CrossFire Workout DVD 

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 new 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 (including a low impact Tabata) to give you options for any 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) - Total Time 55:05

Bonus Video: This DVD features two Bonus sections:  Bonus Core (9:10) and Bonus Low Impact Cardio Tabata (4:40)

Premixes: This DVD features 12 Premixes. Click on the Premix tab above for more details.

• Blue Firewalker Loop, a pair 3,5, and 10 pound dumbbells, one 15 pound dumbbell,a set of Slide N Glide discs, tubing for use as a marker

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