Peak 10 Cardio Interval Burn Remix

Yet another tough Peak 10 workout by Michelle Dozois. Cardio Interval Burn Remix is cardio/HIIT–no strength. 60 minutes; 4 minute warm up, 51 minute training time and 5 minute cool down and stretch.

I like all of Michelle’s Peak 10 workouts, but I like the Cardio Strength workouts the best. Not only are they tougher, but the choreography is generally less complex. Not that the Cardio Interval Burn workouts have “complex” choreography, but compared to the Cardio Strength workouts it is more complex and dancy. Still a great and intense workout. I also felt the Ascent in this one was more intense than the Ascent phase of her other two Peak 10 Cardio Burn workouts.

Here is the break down I used in the other two Cardio Interval Burn workouts to describe it–since they are essentially the same:

Just like in the Cardio Strength workouts, your basecamp recovery isn’t a “stand there and breathe hard” recovery. You have less than 10 seconds to regroup before she immediately makes you begin another move. It is always a lower intensity version of the first move in the Ascent series. Once the Ascent begins, you just pump up the move somehow. So keep that in mind in the breakdown below–the Basecamp move will follow through to the Ascent (and then be repeated in the Ascent as part of the series).

Just like Peak 10 Cardio Strength Remix this workout has an introduction that explains the concept of the workout and a movement review that breaks down 6 of the more complicated moves.

Before I break down the blocks of this workout, I have to say, it was difficult to review this workout. Writing descriptions of the moves made them seem less intense than they were. It is a pretty intense workout. Michelle is very energetic and puts intensity into everything. For instance, when you see something like “step touch”–this is never a simple side-to-side step. It is full of energy and bounce. Same with a jab or punch–you never stand there and punch–it is not stationary shadow boxing–you are doing a high energy boxer shuffle with it (unless it is in Basecamp–but as soon as you change to Ascent the energy shifts upward immediately).  In addition, the cadence/beat/tempo of the music accelerates as you move from Basecamp, to Ascent, to Climb and Peak. It gets faster and faster–it really spurs you on to work harder and put more into it each level as you advance to a higher level. The whole package is put together very well.

Ascent
Shuffle up and step touch

Box step jogs

Step knee and walk

Punch up and cross jack

Double jabs front and back

Single jabs front and back

3 wide hops and side knee

Elbow pulls while bouncing

Alternate side leg lifts

Side-to-side lean (arms in goal post), double knee and side kick

Tuck jump and side burpee

Punch high, middle, low and twist with arms in guard (continue this into the Ascent)

Walk forward 3 steps and knee lift

Alternate lunges behind you

Step out and in and jump

Lunge combo at 3 different levels–high, low and with hands on the floor

Grapevine with hamstring curls

Heel digs both low and with power

Run forward, 2 jacks

Run backward, 2 jacks

Power lunge: in lunge, pump arms while pulsing then 180 jump lunge

With legs wide do figure 8 arms into a dips

Figure 8 arms into dips except jumping

V step

V step

4 tap outs, hop and change legs

4 punches, twist/180 squat jumps 3 times, plank to frog jump 3 times

Cross step and sashay

Jack, cross, reach, knee

Jog to side and reach knee

Double jab, 2 hooks and bounce back

Fast feet and two squat jumps

Triple jog and raise knee (or of you’ve done Insanity–this is just 1-2-3 Heismans), run in place, ski hops

Jump knee kicks

Walk to side with elbow block

Shuffle to side, turn and elbow block

Step forward and back with wide legs and “throw away” arms

Scissors

Stomp front and back kick

Jab and jack twice, two touch down jacks

Diagonal knees, high knee run, diagonal knees to other side

Run back and forth, drop to mountain climber, then push up jacks

Speed bag and two squats

“Groucho Marx” lunge-walk forward and scissor jog back

Drop squat to pencil jump

Shuffle and cross back (sashay) (continue as first ascent move)

Shuffle and cross back (sashay)

Punch low while leaning forward and back, and raise knee

Walk and step touch while swinging arms

“Wide hips” (hopping/bouncing) and airplane arms while bouncing in a circle

Hop wide for 3 then twist hop

Double jab, cross, jab, knee, kick

3 alternating lunges and one side kick

Run forward and back (dancy run)

4 knees then alternate knees in center then 4 knees other side

Straight jump to air jack (alternate)