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If you are looking for a super high quality program that is suitable for a wide range of student then we offer you a series of exercises from Kate Frederick. Program ICE Conditioning Intermediate or Extreme specially crafted for intermediate level training. You will be able to lose weight, strengthen muscles, work the entire body at home.
Program overview ICE from Kate Frederick
ICE is a unique complex, interval, aerobic and strength training that is sure to appeal you with its variety and efficiency. Kate Friedrich offers 19 videos of different durations to strengthen all muscle groups, fat burning, speed up metabolism and improve the body. According to numerous requests of fans Kate has developed a program that fits the majority of practitioners, not just advanced levels of training. The complex included a short video that will help you to increase the intensity of training.
Part of the ICE program includes:
- 7 basic training for 40-50 minutes;
- 5 quick strength training for individual muscle groups of the upper body (Muscle Meltdown);
- 5 short cardio workouts for extra fat-burning (Blizzard Blast);
- 2 short workouts (Icy Core).
Program level – Intermediate (average), but the lessons are universal. If you take a dumbbell heavier and add to the basic training video Blizzard Blast, and advanced levels of training like. If you select the lesson plan for beginners, and beginners will be able to cope with the complex. Unlike many other programs Kate Friedrich, in this series you will not need a inventory list. Mostly used dumbbells, sometimes step-up platform and a fitball, two video elastic band.
Benefits of the program ICE:
- Offers 19 different exercises for the whole body
- Kate Friedrich made the optimal combination of cardio and power loads
- The complex will help you to burn fat and strengthen muscles, and improve the quality of the body
- You can combine long and short videos to form their optimal classes
- Due to the diversity training program is no time to get bored
- Unlike other programs Kate Friedrich, you will need various tools. Mainly dumbbells, in a separate video – step-up platform.
Kate Friedrich is offering several variants of calendars for 4 weeks: for entry level (Level One), intermediate level (Level Two) and advanced level (Level Three). The levels differ in the duration of daily classes. You can choose one of these three versions of the calendar according to your level of readiness, and can go all 12 weeks, gradually increasing their physical fitness.
On the first level you will only perform the basic exercises and do 5 times a week for 40-45 minutes. In the second and the third level added a short bonus workout and the frequency of classes increased to 6 times a week. In addition to the ICE program also has several mix options calendars with other series of workouts Kate Frederick.
The composition of The ICE training Series
So, in the program The ICE Series includes 19 exercises, including 7 major long video for 40-45 minutes and 12 short videos for 10-20 minutes.
Basic exercises:
- Metabolic Total Body (45 minutes). Strength training for the muscles of the whole body, which includes combined exercises with the load on several muscle groups. Training is quite dynamic, so you will also be intense to burn calories. Equipment: dumbbells.
- Chiseled Upper Body (40 minutes). Exercise for the muscles of the upper body: arms, shoulders, chest, back, abs. Basically Kate offers isolated exercises, the second part of the lesson takes place on the Mat. Equipment: dumbbells.
- Chiseled Lower Body Blast (45 min). Interval training for the lower body, which includes cardio and strength exercises for hips and buttocks. Equipment: dumbbells.
- Boot Camp Circuit (45 minutes). Interval training with step-platform, which consists of 6 rounds. Each round includes 4 exercises for the lower body to the upper body, for the bark and cardio exercise. Exercises last for 1 minute. Equipment: step platform, dumbbells.
- Rock’m Sock’m Kickbox (45 minutes): intense cardio workout based on plyometric exercises and exercises of kickboxing. Well get ready to sweat! Equipment: not needed.
- Low Impact Sweat (45 minute ride) ‘s low impact cardio workout to burn fat and tone muscles. The program consists of two parts. In the first part of the workout you only need dumbbells, in the second part you should expect exercises with step-platform. Equipment: step platform (in the second half), light dumbbells.
- To The Mat: Legs & Glutes (45 minutes): exercise’s low impact for the hips and buttocks on the floor, which includes exercises on the floor with fitball and elastic band. Ideal for people with problem knees. Equipment: exercise ball, elastic band.
Short workouts for muscle (Muscle Meltdown)
Short exercises for individual muscle groups of the upper body: biceps, triceps, shoulders, chest, back. The program is as follows: you will find 5 exercises that are repeated in 3 rounds. Each exercise is performed for 12 repetitions, so you can get a medium or large weight dumbbells (3-10 kg). You will focus on toning and strengthening your muscles.
- Biceps (15 minutes). Includes the following strength exercises for the biceps: Standing Curl, Standing Hammer Curl, Preacher Curl, Incline Hammer Curl, Concentration Curl. Equipment: dumbbells, fitball.
- Triceps (13 minutes). Includes power exercises for the triceps: Overhead Tricep Extensions, Kickbacks, Dips, Lying Tricep Extensions, Close Grip Press. Equipment: dumbbells, step platform/bench.
- Shoulders (15 minutes). Includes the following strength exercises on the shoulders: Overhead Press, Upright Row, Standing Side Lateral Raise, Front Raise, Rear Delt on Ball. Equipment: dumbbells, fitball.
- Chest (15 minutes). Includes the following strength exercises for pectoral muscles: Incline Push-ups, Flat Bench Press, Flat Bench Fly, Incline Bench Press, Incline Bench Fly. Equipment: dumbbells, step platform/bench.
- Back (20 minutes). Includes the following strength exercises for the back: One Arm Row, Pullover, One Arm Row Wide, One Arm Pullover, Deadlift. Equipment: dumbbells, step platform/bench.
Short cardio workout (Blizzard Blast)
These explosive workouts are a great addition to the main programs that will help you to increase the effectiveness of training and to bring them to advanced level. Workouts are intense, they will quickly raise your heart rate and speed up fat loss. You can run them individually in the days when you have little time for fitness. Just don’t forget to perform warm-up and hitch separately.
- Metabolic Total Body (12 minutes). Includes 10 exercises for the whole body: cardio, upper part, lower part, KOR. Equipment: dumbbells, step platform.
- Chiseled Lower Body Blast (17 minutes). Includes 12 weights and plyometric exercises for thighs and buttocks. Equipment: dumbbells.
- Boot Camp Circuit (12 minutes). Includes 8 weights and cardio with dumbbells and step platfomr work several muscle groups. Equipment: dumbbells, step platform.
- Rock’m Sock’m Kickbox (14 minutes). Includes a set of sheaves from kickboxing and plyometric. Equipment: not needed.
- Low Impact Sweat (12 minutes). Includes 7 exercises with step-platform, including intense jumping exercises. Equipment: step platform.
Short workouts (Icy Core)
These are very effective exercises for the crust, you can Supplement any lesson, to get stronger accented the load on the press. Although the muscular system is involved in almost all exercises and is pumped at no extra hard work, extra training for cor never hurts.
- Icy Core 1 (10 minutes). Includes 11 exercises on the floor press with dumbbells.
- Icy Core 2 (13 minutes). Includes 10 exercises on the floor press with dumbbells and elastic band.
ICE – it is practically the benchmark for training from Kate Frederick. The program includes diverse cardio and strength training that will help you to pump the muscles and burn fat. The complex is very effective and is available to absolutely everyone. Try it!
See also: Fit Split: new split program from Kate Frederick.