If you want to mercilessly strike at fat and problem areas, then try the program Kate Friedrich – CrossFire. This extreme workout will help you achieve the fitness level and achieve maximum results.
Program description Kate Friedrich CrossFire
Kate Friedrich offers aggressive burden with which you are guaranteed to get a beautiful figure, athletic body and great stamina. The program is suitable only for those who are willing to contribute and test their physical readiness. High-intensity interval training, which is the core of the complex, will help you to eliminate fat, burn calories and develop muscle strength.
CrossFire program consists of several segments, which together will give amazing result for your body:
- Warm Up (5 minutes). A small warm-up will prepare you for the workload, will stretch the muscles and warm up the body.
- CrossFire Fitness Blast (15 minutes). Aerobic part, consisting of intensive cardio exercises will help you to blow up the metabolism and burn fat. Interval pace, who has been practicing for Keith Frederick, will strengthen the effectiveness of the segment and make it the most productive for weight loss.
- CrossFire Circuit Blast (23 minutes). This part consists of circuit training in which you alternate different types of loads. You are waiting for the aerobic segments to maintain a high heart rate and weight loss, as well as exercises with weights to create terrain. Thanks to the power load you will burn calories for hours after class.
- CrossFire Plyo Tabata (5 minutes). The final fitness part consists of plyometric exercises in TABATA style: 20 seconds of maximum load, 10 seconds of rest. This super-striking segment you complete the training.
- Stretch (7 minutes). Comprehensive stretching will help you breath and soothe your muscles. Never neglect stretching after workouts.
A separate bonus workout you can do on your own:
- Bonus: Core (9 minutes). Corset workout for the muscles on the floor. Half of the classes is on the back, half — in the position of the bar.
- Bonus: Low Impact Cardio Tabata (4 minutes). This aerobic exercise in the TABATA style with emphasis on the lower part of the body.
In the CrossFire program offers a very high load, so it is only suitable for advanced working. Kate uses interval style of training, the TABATA method, plyometric and heavy cardio exercise, so be ready for a serious strain on the heart and joints. When you first run the program, try not to overload the body, take breaks and interruptions to avoid micro traumas.
For classes you will need an Arsenal of equipment, but without some of them you can do quite well:
- A set of dumbbells. Kate Friedrich uses the following weights: a pair of dumbbells 1.5 kg, 2.5 kg, 4 kg, 5 kg and one dumbbell 7.5 kg. You can choose the optimum weight dumbbells for you.
- Fitness elastic band. Widely used in the first segment, with its help, you can give extra strain for the feet. But if you want you can do without them.
- The gliding discs. Used very little. You can substitute paper plates or transform exercises without using them.
- Expander. Only used as a marker for jumping, so optional.
Feedback on the program CrossFire and Kate Friedrich:
Want to make your body healthy, fit and athletic? And not afraid of heavy workloads? Then start to engage in the complex CrossFire of Kate Friedrich. Fast and qualitative results will be guaranteed to you.
See also: Intensity and Kate Frederick – the intense cardio load.