CrossFire is one of Cathe’s newest workouts. It is a 55 minute cardio workout; 6:30 warm up, 41:30 training time and 7 minute cool down/stretch. Also included are two bonus tracks: a 9 minute core segment and 4:40 low impact tabata. I LOVE this workout. In fact, CrossFire is my new favorite cardio workout. It is advanced, tough–but fun, too! It is so varied and fast-paced, but never too fast so that you feel like you can’t keep up. And the music is very motivating–it has a great beat and fits the workout perfectly. And time flew while doing this workout.
The back of the DVD case breaks down the time for each segment of the workout and lists the equipment you will need. You need a Firewalker loop (but you can use a resistance strap tied into a loop–the flat rubber kind, not the resistance bands with handles), pairs of 3, 5, 8 and 10 pound dumbbells, one 15 pound dumbbell, a set of “slide and glide” disks (paper plates can be substituted but I found they aren’t really necessary) and resistance tubing as a marker.
Like many of Cathe’s DVDs, CrossFire has the option of a plethora of premixes to make this workout any length or impact you want. On the main menu, if you just choose “play” you get the 55 minute workout. In order to see/do the bonus sections, you have to go to “Chapters” and go the very end–that’s where the two “bonuses” are. However, I am sure they are worked into several of the many premixes. The workout is broken down into sections; before each section, the bottom of the screen gives you the name of the section and any equipment you might need for it.
After the warm up you go into the Fitness Blast, which is 8:50 minutes. It is a HIIT workout. There are 4 basic HIITs and they are each done 3 times for a total of 12 HIITs. The first time you do each HIIT, you immediately repeat it, then at the end of the segment you do each HIIT one more time.
The next section is the Firewalker tabata, which is 4:55 minutes long. Tabata is just a form of HIIT workout in which the high intensity move is done for 20 seconds, then you recover for 10 seconds–that equals one tabata cycle. You do 8 tabata cycles to complete a full tabata circuit. For this section there are 4 moves; you go through them once, then repeat them for a total of 8. They are all done with the Firewalker band around your ankles.
Next is Circuit Blast, which is 22:45 minutes. Though CrossFire is not a strength workout, weights are used. They are used primarily to keep intensity up, but there is a strength aspect to it, I suppose–metabolic weight training. Circuit blast is a mixture of high/low intensity circuits, and each circuit is done in pairs. For instance, you will do a high intensity interval (HIIT), followed by a low intensity interval, then you will repeat the pair before moving onto the next circuit pair. Circuit Blast consists of 6 circuit pairs, each repeated twice for a total of 12 circuit pairs (or 24 circuits).
The next section is Plyo tabata and it is 5:20 minutes long. It is just what the name says–tabata HIITs that are plyometric. There are 4 tabata cycles each done twice for a total of 8.
For the 55 minute workout, this ends the training period and you move on to the stretch.
The bonus low impact tabata (4:40 minutes) is constructed just like the other tabata segments–4 tabata cycles each done twice for a total of 8. This section uses the disks; however, they are not needed. You can do every move low impact without the disks.
The bonus core (9:10 minutes) is a really neat core workout. I really like it. It has 4 core moves, each repeated. The first is crab where you touch your opposite foot and alternate, for a total count of 32. When you repeat it you go faster. The second move is one sided oblique crunch–you do 32 reps on each side. The third move is plank with weights–you alternately go into side plank and bring one weight toward the ceiling, 16 reps each time. The last move is also in plank. It is a balance move in which you raise the opposite arm and leg, 16 reps each time.
Today was the first time I did Crossfire and I did the workout plus the bonuses, but in the future I will probably just do the 55 minute workout and sometimes add on the 9 minute bonus core section. This workout is definitely going into my regular rotation.
Premixes (all premixes contain warm up and stretch):
Premix #1: CrossFire Plus Core 64:09
Premix #2: Timesaver Low Impact Tabata 17:56
Premix #3: Timesaver Firewalker Tabata 18:09
Premix #4: Timesaver Plyo Tabata 18:31
Premix #5: Timesaver Plyo Tabata + Firewalker Tabata 23:27
Premix #6: Timesaver Triple Tabata 28:04
Premix #7: Timesaver Fitness Blast + Firewalker Tabata 26:59
Premix #8: Timesaver Circuit Blast 35:59
Premix #9: Timesaver Fitness Blast/Plyo Tabata/Core 33:14
Premix #10: Less Impact 56:16
Premix #11: No Tabatas 53:56
Premix #12: CrossFire Extreme 73:44