I waited a long time for the new releases from Cathe. In the past I reviewed her AfterBurn DVD from her Low Impact Series. I absolutely loved that one and was really excited when I heard about the release of CrossFire and how it was even more intense than AfterBurn. CrossFire is everything I expected and then some!
This workout DVD caters to my exercise ADD in that there are different modes of exercise presented. From cardio, plyo, tabata, strength, HiiT and core you do not get bored. I also liked that the music selection was very current and included songs that I can hear on a pop variety radio station (Pink, Katy Perry, etc.).
For this workout you will need a strength band loop, pairs of 3, 5, 8 and 10 pound dumbbells and one 15 pound or larger (what you can handle comfortably). Slide and glide disks (or paper plates) and tubing if you need a marker for one of the drills (I am able to do it without).
Cathe starts it off with a very thorough warm up. It’s long but not too intense – by that I mean she doesn’t go high impact while warming you up. She does dynamic movements that not only warm you up but stretch you out a bit as well. Time: 6:30.
After the warm up Cathe goes into a cardio fitness blast that is performed without any equipment. It is drill after drill with a short rest in between. Drills are repeated twice and then at the end she does them each once. I thought the suicide drills were fun. Nothing like running back and forth in your living room. This segment is 8:50.
Then we enter into the Firewalker Tabata. This is where you will use your loop band (Cathe calls hers the Firewalker). You will do some plyo movements while wearing the Firewalker band Tabata drills are 20 seconds of work and 10 seconds of rest going through four sets of different movements and then repeating them for the circuit.
After the first Tabata you get into the “meat” of the workout: The CrossFire Circuit Blast. This is a metabolic conditioning circuit revolving cardio and strength drills. Throughout this segment you will need your weights, your disks and your loop band. Time: 22:45.
Just in case you didn’t get enough with that circuit Cathe throws a Plyo Tabata your way. You will need to use your lighter weights for a few of the moves in this one. Time 5:20.
If you follow the original workout this ends with a thorough stretch 6:45 long.
Of course this isn’t the Cathe way! Cathe likes to throw in bonuses, premixes and give you other options. This workout DVD gives you a bonus core segment running 9:10 long. This isn’t your average situp/crunch segment – Cathe gives you some movements that challenge your total body but strengthen your core for sure!
There is also a bonus Low Impact Cardio Tabata segment that is just as it says – low impact/no jumping Tabata drills of 20 seconds of work and 10 seconds of rest. You can select a low impact premix if this is your choice.
I love when Cathe gives the premix options and the first time I did this workout I did the entire thing all the way through including the core segment and the low impact Tabata. When you do this you get one long, challenging mofo workout! Push yourself to your limit and you will be exhausted at the end of this workout! In total there are 12 premixes/timesavers. That gives you plenty of NO EXCUSE options!
Cathe is such a great workout leader. She is one of the best in the business. She is very positive but she will kick your booty in a gentle way! I know I’ll be rotating between this and AfterBurn for a long time!!!