Cathe Friedrich's Supersets + Push Pull DVD Contains Two Workouts:
Supersets
Supersets workout DVD is a unique 53 minute full body weight training program that incorporates a series of exercises that are grouped by varying body parts and performed in rounds. While this may not be the traditional association that many are used to with supersetting, superset training is also classified as doing two or more exercises at a given time with little or no rest between exercises (or sets).
Round One - Group A (consists of the following body part and exercise):
- Legs - barbell squats
- Legs/Back - barbell deadlifts
- Chest - barbell bench press
- Shoulders - dumbbell front/side raises on a stability ball
- Core - wood chops on the stability ball
Round One - Group B (repeats the body parts but uses different exercises):
- Legs - barbell plie squats
- Back - dumbbell pullovers on the stability ball
- Chest - dumbbell incline fly on a stability ball
- Shoulders - dumbbell rotator cuff side raises on a stability ball
- Core - rollouts on the stability ball (no weight)
Round Two - Group A (consists of the following body parts and exercises):
- Legs - dumbbell one leg squat
- Shoulders - dumbbell seated overhead press
- Biceps - barbell preacher curls on the stability ball
- Triceps - dumbbell extensions on the stability ball
- Core - bike maneuver
Round Two - Group B (repeats the body parts but uses different exercises):
- Legs - explosive lunges (no equipment)
- Shoulders - dumbbell rear and front delt raises prone on stability ball
- Biceps - dumbbell concentration curls on the stability ball
- Triceps - seesaw tricep push ups (no weights)
- Core - side oblique crunches on the stability ball
Because the specific exercises themselves only do one set without repeating, you are encouraged to go as heavy as you can with good form. Of course the first few workouts will take some practice since you will not know exactly what weight will bring you to fatigue by the end of the set. Many exercises also contain a non-traditional set (e.g.: up 4 down 4, low ends, lunge forward lunge back then jump for 4, etc.). The music is fun and recognizable.
Push Pull
Push Pull workout DVD is a 45 minute total body workout which features many new and refreshing exercises to keep your muscles stimulated in new ways. The focus of this workout is to promote muscle balance as well as strength and endurance gains through exercise variety and balance challenges. We use the stability ball quite a bit in this workout to create this added balance challenge which in turn promotes even greater muscle recruitment. It's important to point out that when using a stability ball you should use a lighter weight than you typically would for a given exercise since the unstable environment makes the muscles work harder to stabilize. As your body gets acclimated this "wobbly" environment you'll find that you are able to gradually increase your weights again. The soundtrack to this workout is filled with soft rock classics.
Keep in mind that for muscle balance we are doing one muscle group then the opposing muscle group. In most cases this is anterior (front) and posterior (back) but when it comes to shoulders we have both anterior (front delt) and posterior (rear delt) as well as superior (mid/top delt) and inferior (lats) which are directly beneath them.
The Exercises for Push Pull are as Follows:
- Barbell Squats (legs with focus on quads)
- Deadlifts (legs with focus on glutes/hamstrings)
- Static Lunge with Heel Lifted (legs with focus on quads)
- Leg Press (legs with focus on glutes/hamstrings)
- Bench Press on Ball (chest)
- Deadrows (back)
- Flys on Ball (chest)
- Y's on Ball (thats the Push Pull picture where we had our arms going back with thumbs up...for upper back)
- Inverted Shoulder Press on High Step (top/mid delt)
- One Arm Row (back/lats which are beneath shoulders)
- Front Raise on Ball (front shoulder)
- Rear Delt Raise on Ball (back shoulder)
- Bicep Curls with Ball (biceps)
- Slow Dips/Immediately to Kickbacks (tricep)
- Outer Thigh on Ball
- Inner Thigh with Ball
- Superman on Ball (low back)
- Crunches with Ball (abdominals)
- Calve Raises
- Tibialis Anterior with Ball (shins)
- Full Body Stretch
You may initially find this workout to be easier since you are learning to make adjustments for the new variety, but once you have worked through this, form and concentration is of the utmost importance for optimal muscle recruitment. Feel free to add sets to any of the exercises for an even greater challenge.
Cathe DVD Video Previews
