High Reps is an intense strength training from Kate Frederick for all muscle groups with a barbell, dumbbells and an elastic band. The program is ideal for body-sculpting, muscle tone and getting rid of all the problem areas.
Program description High Reps from Kate Frederick
Keith Frederick designed the training, which pursues several goals: burning fat, accelerating metabolism, improving muscle tone, improving strength and endurance. This is achieved by multiple repetitions of exercises with free weights. Kate varies the tempo and range of motion, change, modification exercises, uses a pulsating motion, so you can get a heavy load from the usual strength exercises. You’ll alternate exercises with a barbell, dumbbells and an elastic band to form a firmer and slender body.
Program High Reps lasts 65 minutes and consists of 9 short segmentsfocused on a specific group of muscles. Each segment includes several exercises using dumbbells, barbells, elastic bands or all together. In one of the last segments are used paper plates for the additional load on the legs and buttocks. Kate alternates between segments for the upper and lower parts, so the class seems very balanced:
- Legs (squats with dumbbells and with a barbell)
- Shoulders (exercises for the shoulders with a barbell, dumbbells and tape)
- Back (your back exercises with a barbell, dumbbells and tape)
- Legs (lunges with a barbell, deadlifts and lifting on tiptoes with dumbbells)
- Biceps (exercises for the biceps with a barbell, dumbbells and tape)
- Triceps (exercises with dumbbells and a band for triceps reverse push-UPS)
- Legs (side and diagonal lunges using paper plates)
- Chest (pushups and breeding dumbbell lying on the floor)
- Core and Abs (abdominal exercises on the floor)
Before the beginning of each segment of exercises specify what weight dumbbells uses the coach. Please note that the weight written in lbs, for conversion to kilograms, divide the specified value by 2.2 (for example, 10 pounds = 4.5 kg). Kate offers classic strength exercises, but there are also original exercises that simultaneously use the elastic band and dumbbells. At desire it is possible to dispense with the elastic bands and weights, but a few pairs of dumbbells is necessary to have.
Complex High Reps its structure is similar to Body Pump. Each muscle group corresponds to one song, exercises, and tempo are changed in unison to the music, and the program itself to set of movements refers to the video of Les mills. But if the Body Pump workout is based around barbell exercises in High Reps Kate Frederick uses a variety of equipment that makes the program even more rich and interesting.
The pros and cons of the program
Pros:
1. Program High Reps built on the principle of mnogopoliarnosti strength exercises. Because of this you will be able to achieve muscle tone, to improve the quality of the body and to get rid of fat on problem areas.
2. Kate Friedrich uses fast and slow movements, and pulsating exercise to give full load to your muscles. By the end of each segment of the target area is in the maximum voltage.
3. The program is very competent structure: separation of muscle groups, alternating loads on the upper and lower body, convenient arrangement of the exercises.
4. Kate in this video prefers a classic strength training, but through the use of additional equipment, the exercise turned out to be very varied and interesting. For example, she uses both dumbbells and elastic band to increase the load.
5. Work with free weights will help you increase endurance and strength, and to use absolutely every muscle in your body.
Cons:
1. You will need an Arsenal of additional tools: barbell, dumbbell, elastic band, paper plates. Moreover, it is desirable to have multiple weights for different muscle groups.
2. The program is designed for advanced range dealing. And not only because of high load (especially if it can be reduced by taking a lighter dumbbell/pancakes), and set strength exercises with free weights, where it is very important to follow proper technique and have the experience of teaching.
Kate Frederick recommends that you perform the exercise High Reps 1-2 times a week. With this program you do not build muscle, but will achieve a beautiful, toned and supple body.
See also: strength training Muscle Max, Kate and Frederick.