Drill Max!

Drill Max is a 72 min advanced cardio/sculpt workout lead by Cathie Freidrich. Equipment needed: a club step, light to medium hand weights and a resistance band. This workouts is consisted of 6 drill cycles with cardio and sculpting.  Here is the breakdown:
Warm up..9 minutes of very basic movements which gradually pick up intensity so that by the time you start your first drill your muscles are totally ready.

Drill #1

Cardio (4 min.):
(standing floor)...Grab 5 pounds and lets do a tap reach pattern with a controlled jump in the middle...this will change to weighted defensive squats...which layers into "line taps" which are basically double time defensive squats but you touch down to the floor on every single rep. Once our thighs are on fire, we stand up and do it again.

Lower Body(1 min.):
Next, grab 10 pounds and do single low squats with a hammer curl as you go down. Now pulse down three and send the arms straight up on four for a few sets.

Upper Body (3 min.):Keep those 10's in our hand and do 32 military presses. Time for our functional movement pattern. Grab 5 pounds and do functional rotational lunges combining overhead presses and front raises.

Drill #2..

Cardio (2 1/2 min.):
Stand in front of step and do lateral skaters narrow, then wide, then wide lateral ski hops, then a jumping transition using the step and a lateral A step.

Lower Body(2 min.):
Now, don't rest too long, grab a 10 pound weight and get into a deep plie squat and pulse down 16 times followed immediately by 16 low plie jumps. Do three rounds like this.

Upper Body (4 min.): Scapular retraction work for the back with the band.

Now that our heart rate has come down some, take it to the floor and do inverted bomb diver push ups. These are hard and used in the navy frequently. We'll then go into core plank push ups. Both of these push ups are extremely advanced and a substitute push up of your choice is recommended if you can't perform these. These push ups work the back, chest, shoulders, triceps and core.

Drill # 3

Cardio (5 1/2 min.):
Time to stand up and get jumping again. You will do a fun jumping, jogging, and hopping combo with the ball.


Lower Body (2 1/2 min.):
Ok, keep your ball and walk to a wall in your house for wall squats while holding 5 pound weights in each hand.

Upper Body (2 1/2 min.):
Keep your ball and come back to the center of the room and do bicep curls on the ball with 10 pounds in each hand. You may need to go lighter or heavier but fight for it with good form.

Drill # 4

Cardio (5 min.):
We're using the step for this one. You will do an L-step pattern that involves jumping jacks and a plyo jack. Then you will add a piece that involves jumping onto the step.

Lower Body (4 min.):
Onto Firewalkers.

Upper Body (3 min.):
Pushups on the ball

Now you can also get a 5 pound weight and do one arm rear delt presses.

Drill # 5

Cardio (3 min.):You must jump with all of your might or it is considered cheating. 3 jumps in one direction and then jump turn ( do 8 laps) then rest BRIEFLY and do a forward bounding movement for three and turn (for 8 laps).

Lower Body (2 min.):
Now grab five pounds in each hand and do a variation of walking lunges and lateral raises for 8 laps.

Upper Body (3 min.):
Grab your ball and lie on it in a prone position and use light weight (3 pounds) for front/side raise combo. Then wide and straight rear flys for back/shoulder.

Drill # 6

Cardio (3 1/2 min.):
Using the step as a prop you will do football drills for another agility/speed/quickness drill. You will straddle your step and run in a starddle to the end of it and then circle around the side and run back to your starting position.

Lower Body (3 min.):
Squat thrusts along side the step with a tuck jump as you stand up....then jump with two feet laterally across 4 times. We do 8 rounds of this and it spikes the heart rate if you tuck to your max on the tuck jump.
Forward/back functional reaching lunges using your ball as a reaching guide. This move will be mixed with a couple of power scissors to kick it up a notch.

Lower Body (3 1/2 min.):
Tricep dips on the ball followed by see saw push ups on the ball.
Plank push ups with three pounds in the hand. Feel free to use 5's or 8's but you will need to ignore the beat of the music if you go heavier to keep proper form.

Cool Down Stretch

I give this workout 4 1/2 out of 5 stars.