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Instructor's name: Cathe Friedrich Type of Workout: Toning (Total Body) Fitness Level: Advanced Equipment Needed: Step Bench, Hand Weights, Barbell Total Running Time: 183 Minutes Release Date: 2001
Region: 0 (Worldwide) | This
DVD contains all three workouts from the Slow & Heavy series, all
on one disc. We've even added a mix & max section which makes it
possible to instantly select almost any exercise performed in any of the
three workouts. The Slow & Heavy series DVD is also chaptered so
you can choose to do the different sections of each workout, i.e.,
Warm-up, back exercises, biceps, stretch and abs, etc... |
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Legs & Shoulders |
For the
Legs and Shoulders, Slow & Heavy Workout Series, you will need an
adjustable barbell and various weighted dumbbells. Maximum strength
gains will be achieved by going through a series of exercises,
performed in a uniquely slow and concentrated manner to eliminate
momentum and thereby allow for maximum muscle fiber recruitment. For
the leg portion of this workout, you will first set out to
pre-fatigue the legs before going into the slow and focused sets. This
is simply done to keep your home workouts safe. Because your legs can
usually handle much more weight than can many times be safely hoisted up
over the head, we have incorporated pre-exhaust sets so that you will
not need as heavy of a weight to put over your head to challenge them
during your slow sets. You will begin the Leg and Shoulder work out
with a warm up, and then pre-exhaust your legs with front lunges,
immediately followed by SLOW barbell squats. Then you will pre-exhaust
with reverse lunges and go right into SLOW barbell static lunges. You
will then shift your focus to your inner and outer thigh area with a
pre-exhaust set of side lunges and go right into SLOW dumbbell plie
squats to continue exhausting the inner outer thigh area. You'll
conclude the leg workout with dumbbell calf raises. Next you will
immediately go into your shoulder work. The effectiveness of these
shoulder exercises is not only due to the slow manner of repetitions but
also to the slight angle changes of the body as you perform the
exercise. You will do dumbbell front and side raises with a 10 degree
anterior tilt, a posterior delt raise with a flat back to engage and
strengthen the lumbar region, a seated overhead press with your arms at a
45 degree angle for comfort and safety, and conclude with an external
lying rotation to strengthen the rotator cuff. The workout then concludes with a soothing stretch. Remember
the overall effectiveness of the Slow and Heavy Series is not so much
WHAT exercises you select but rather HOW you perform them. Get ready to
get FOCUSED!!!
Legs & Shoulders Format: warm - up 3 1/2 min, legs/buttocks 30 min., Shoulders 31 min., stretch 2 min.
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Chest & Back |
For the
Chest and Back, Slow & Heavy Workout Series, you will need various
weighted dumbbells. Maximum strength gains will be achieved by going
through a series of exercises, performed in a uniquely slow and
concentrated manner to eliminate momentum and thereby allow for maximum
muscle fiber recruitment. The workout begins with a warm up and then immediately starts off withchest
work. You will do classic exercises starting off with slow sets of
dumbbell bench press and then move right into slow sets of dumbbell
chest flys. After you have completed the flat sets, you will repeat the
same exercises in an incline position to recruit chest muscle fibers
from a different angle. Then you will have an optional slow set of push
ups to perform. Note: While these exercises may not seem like
anything new or different, just wait and see how the heat builds up in
the chest region at this slow and focused speed. Next you will
continue with Back work. You will do slow sets of two arm dumbbell rows
in a table top position to engage the lumbar region as well as
the upper back and you will also maintain a retracted scapular region to
engage the postural muscles. Next up are pullovers and deadlifts.
These two exercises will also maintain a scapular retraction to
encourage good posture. This portion of the workout concludes with
lower back. You will do the superman exercise to strengthen the lower
back and continue with prone, supine, and reverse planks to strengthen
the entire core region. You will complete the workout with a soothing
stretch. Remember the overall effectiveness of the Slow and Heavy
Series is not so much WHAT exercises you select but rather HOW you
perform them. Get ready to get FOCUSED!!! Chest & Back Format: warm - up 3 min, chest 26 1/2 min., Back 18 min., Superman 3 min., Planks 6 min., stretch 2 min.
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Triceps & Biceps |
For the
Triceps and Biceps, Slow & Heavy Workout Series, you will need an
adjustable barbell and various weighted dumbbells. Maximum strength
gains will be achieved by going through a series of exercises,
performed in a uniquely slow and concentrated manner to eliminate
momentum and thereby allow for maximum muscle fiber recruitment. The
workout begins with a warm up and then immediately moves onto to
triceps work. You will do classic exercises starting off with slow sets
of dumbbell overhead extensions and then move right into slow sets of
two arm lying dumbbell extensions. You will maintain a scapular
retraction as you do your lying extensions to encourage good technique
and thorough muscle recruitment. Next you will do flat back two arm
kickbacks with a scapular retraction to involve the postural muscles as
well as isolate the lumbar region. The triceps workout concludes with
slow dips. Next you will move onto Biceps. You will start with
traditional dumbbell curls and hammer curls followed by barbell curls. A
10 degree anterior tilt is included to increase the intensity and
effectiveness of these exercises Then you will shift your focus to
forearm exercises such as barbell wrist curls and reverse curls. You
will complete the workout with a soothing stretch. Remember
the overall effectiveness of the Slow and Heavy Series is not so much
WHAT exercises you select but rather HOW you perform them. Get ready to
get FOCUSED!!!
| Triceps & Biceps Format: warm - up 2 1/2 min, triceps 23 min., Biceps 24 min., Abs 7 min., Stretch
Manufacturer's Video Clip
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