USER’S GUIDE

BOSS BANDS & BOSS LOOPS

 CONTENTS
BOSS BANDS & BOSS LOOPS USER’S GUIDE

OVERVIEW........................................................................................................................................................................................... 2
ABOUT THE WORKOUTS................................................................................................................................................................... 3
EQUIPMENT USED IN BOSS BANDS & BOSS LOOPS....................................................................................................................... 4
QUICK START GUIDE........................................................................................................................................................................... 5
ROTATIONS.......................................................................................................................................................................................... 6
About the Rotations................................................................................................................................................................................................................................................................................... 6
Minimal Equipment / Travel Rotation................................................................................................................................................................................................................................................ 7
Low Impact Rotation.................................................................................................................................................................................................................................................................................. 8
Boss Bands / Boss Loops / Perfect30 Rotation............................................................................................................................................................................................................................ 9

CHAPTERS..........................................................................................................................................................................................10
Boss Bands: Total Body...........................................................................................................................................................................................................................................................................10
Boss Loops: Glutes & Core....................................................................................................................................................................................................................................................................13

PREMIXES..........................................................................................................................................................................................16
Boss Bands: Total Body...........................................................................................................................................................................................................................................................................16
Boss Loops: Glutes & Core....................................................................................................................................................................................................................................................................17

1
OVERVIEW
BOSS BANDS & BOSS LOOPS

Time to put down your weights and grab your Boss Bands and
Boss Loops! We all know that weights are great and they will al-
ways be a staple in our fitness lifestyle, but a well-rounded strength
and endurance routine requires us to mix things up to challenge
our muscles in different ways. The new Cathe fabric Boss Bands
and fabric Boss Loops call on your muscles to perform in new
ways from head to toe through a variety of compound move-
ments and resistance variations. Great for at home or on the go,
these Boss Bands and Boss Loops will add a whole new dimension
to your fitness routine! Cathe has designed these two workouts,
Boss Bands: Total Body and Boss Loops: Glutes & Core, to be
challenging for both your muscles and your mind as you learn to
master your movements against the fabric resistance. These are
great workouts to incorporate in your fitness schedule when you
want to work your muscles, but don’t want to work with weights.
In Boss Bands: Total Body you’ll work through an extended work-
ing warmup before moving on to multiple compound strength
segments that will challenge each muscle group with various
resistance changes. As you become stronger within each segment
you can choose a higher resistance band level to keep yourself
challenged. The workout will finish with a focused core segment.
In Boss Loops: Glutes & Core you will work your legs, glutes, and
core from all angles with challenging standing and floor work
exercises as well as some sweaty cardio pushes! You’ll begin
with standing lower body strength and cardio followed by glute
focused floor work and a challenging core segment. As with the
Boss Bands, the Boss Loops also come in three resistance levels
which should be increased as you get stronger with the routine.
In this user’s guide you will find three rotations to get you started
with Boss Bands: Total Body and Boss Loops: Glutes & Core.
Choose the rotation that best fits your needs. It’s recommended
that you watch the routines one time through before getting
started. Don’t be discouraged if you find yourself needing extra
time to get into different positions with your Boss Bands and Boss
Loops at first. Once you get comfortable with them you will find
that the transitions will become smoother and more comfortable.
Whether you choose to use these DVDs as stand-alone
workouts, choose to use one of the provided rotations in
this guide to follow, or use them as part of an existing fitness
regime, you will not be disappointed with your results!

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 ABOUT THE WORKOUTS
BOSS BANDS & BOSS LOOPS

Boss Bands: Total Body

Time to put down your weights and grab your Boss Bands!
This Cathe Friedrich low impact total body workout is a whole
new challenge for your muscles and your mind! We all know
that weights are great and they will always be a staple in our
fitness lifestyle, but a well-rounded strength and endurance
routine requires us to mix things up to challenge our mus-
cles in different ways. The Cathe fabric Boss Bands will call
on your muscles to perform in new ways from head to toe
through a variety of compound movements and resistance
variations. Great for at home or on the go, these Boss Bands
will add a whole new dimension to your fitness routine!

Boss Loops: Glutes & Core

Are you ready to up your glutes game?! This intense low impact
workout using Cathe’s fabric Boss Loops will attack those
legs, glutes, and core from all angles with challenging standing
and floorwork exercises and some sweaty cardio pushes
sprinkled in! Boss Loops are also great to grab on the go when
you want a solid lower body workout while traveling. Don’t
underestimate the power of this fabric resistance! Your lower
body and core will surely be talking to you when you’re done!

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Set of Boss Bands Set of Boss Loops

Mat

4
 QUICK START GUIDE
BOSS BANDS & BOSS LOOPS

STEP #1 STEP #3
To begin, select the rotation workout program on the follow- Select the proper resistance level for your band or loop as well
ing pages that best fits your needs. Each workout program is as the appropriate dumbbell weight for each exercise. Selecting
divided into weekly workout sections. Each of these weekly a resistance level or weight that is too light or too heavy will
workout sections will tell you which workout to do each day. greatly diminish the results you can expect. The resistance/
weight Cathe uses for every exercise is listed in the Chapters
STEP #2 section of this user’s guide, however, you should always use a
Make sure you have all of the equipment you will need resistance/ weight that is appropriate for your fitness level.
for your workout. You can find a list of equipment
needed for each workout listed in the Chapters sec- STEP #4
tion of this user’s guide as well as on each DVD. Follow the workout program schedule you have selected. If you
have to miss some days, don’t fret, just pick up where you left off.

5
 ABOUT THE ROTATIONS
BOSS BANDS & BOSS LOOPS

In this user’s guide I’ve provided three rotations to help you incor- Minimal Equipment/Travel Rotation
porate the Boss Bands and Boss Loops DVDs into your workout
routine. The first rotation is a complete, limited equipment/travel This rotation utilizes many different workouts
rotation that’s a perfect choice when you’re away from home. Just from many different series, but the thing they
throw a few bands into your suitcase and you’re good to go! The all have in common is that they use little to no
second option is an all low impact rotation for those of you that equipment. This is the perfect rotation for times
prefer something gentler on the joints without sacrificing intensity! when you are away from home and want to stay
The third rotation in this guide utilizes the Boss Bands and Boss on track without taking up precious room in your suitcase. Throw
Loops DVDs along with the Perfect 30 series for a compete cardio/ in a few bands, sliding devices and dixie cups and you’ll be set!
weight schedule that doesn’t take up a lot of time each day. There are also times when we just don’t feel like dealing with loads
of equipment. Maybe we have a stressful month ahead with work
Of course, if you’re a beginner you can start by doing only obligations. Maybe it’s the holiday season and we need to get in
the Boss Bands and Boss Loops DVDs one to two times per and get out without a ton of cleanup. Whatever the case may be,
week on non-consecutive days. If these two DVDs are too this rotation will make it easy to get going without a ton of setup!
much to complete at first, just do as much of these workouts
as you can handle on a given day and work your way up to Low Impact Rotation
the full routines. On the days you’re not doing these DVD’s, This is the perfect rotation for those exercisers
I suggest doing some lighter workouts such as a 10 to 15 who prefer workouts that are easier on the
minute walk or a 10 to 15 minute stretching session to help joints without sacrificing the satisfaction you
with any soreness/tightness while your body is recovering. get from a tough workout routine! Whether
The key to any successful fitness routine is consistency! Stay fo- you can’t jump, don’t want to jump or just want
cused, work hard, eat well and don’t forget about proper recovery! something different, you’ll love this rotation. There are very few
I’ve put one active recovery day in each week with either a yoga repeated workouts in this rotation so things will stay fresh and
or mobility workout. Feel free to take this day as a full rest day if exciting throughout the 4 weeks. I always say, don’t let the low
you prefer and as always, add in extra rest days whenever needed. impact label fool you, this rotation is intense! Low impact cardio,
weights, bands and loops equals a whole lot of sweat and muscle!

Boss Bands/Boss Loops/Perfect 30 Rotation

The Perfect 30 series
proved once again that
you don’t need a huge
time commitment
to get and stay fit! In
this rotation we will re-visit Perfect 30 as a complete series
with the addition of Boss Bands: Total Body and Boss Loops:
Glutes & Core to shake things up and keep the muscles firing
without needing hours to do it! This rotation will also give
you an opportunity to double up workouts as needed. If you
know you’ll have to skip an extra day or if you’re just feeling
like you need an extra challenge, at any given point you can
choose two Perfect 30 routines, do an extended premix or
utilize the Perfect 30 bonuses to customize your workout! No
matter how you slice it, you’ll be earning some great results!

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BOSS BANDS & BOSS LOOPS
MINIMAL EQUIPMENT / TRAVEL ROTATION
WEEK 1 WORKOUT
Monday Boss Bands: Total Body
Tuesday Rockout Knockout
Wednesday Perfect30 Perfect HIIT: High Impact HIIT
Thursday Boss Loops: Glutes & Core
Friday Ripped with HiiT: Low Impact HiiT One
Saturday LITE: Body Weight & Bands
Sunday Low Impact Series: YogaMax

WEEK 2 WORKOUT
Monday Boss Loops: Glutes & Core
Tuesday Ripped with HiiT: Plyo HiiT One
Wednesday Boss Bands: Total Body
Thursday LITE: Rev’d Up Rumble
Friday TravelFit
Saturday Low Impact Series: Slide & Glide
Sunday Perfect30 Perfect Flow: Mobility Basics

WEEK 3 WORKOUT
Monday LITE: Body Weight & Bands
Tuesday Cardio Core Circuit
Wednesday Boss Bands: Total Body
Thursday Perfect30 Perfect HIIT: Low Impact HIIT
Friday XTrain: Hard Strikes
Saturday Boss Loops: Glutes & Core
Sunday Low Impact Series: YogaRelax

WEEK 4 WORKOUT
Monday TravelFit
Tuesday Boss Loops: Glutes & Core
Wednesday BodyBlast Series: Kick, Punch and Crunch
Thursday Ripped with HiiT: Plyo HiiT Two
Friday Boss Bands: Total Body
Saturday X10 2 segments of choice
Sunday Perfect30 Perfect Flow: Yoga Strength & Flexibility

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BOSS BANDS & BOSS LOOPS
LOW IMPACT ROTATION
WEEK 1 WORKOUT
Monday Boss Bands: Total Body
Tuesday XTrain: All Out Low Impact HiiT
Wednesday Low Impact Series: AfterBurn
Thursday Boss Loops: Glutes & Core
Friday Step Boss: PHA3
Saturday LITE: Metabolic Blast
Sunday Perfect30 Perfect Flow: Yoga Strength & Flexibility or Perfect30 Perfect Flow: Mobility Basics

WEEK 2 WORKOUT
Monday Low Impact Series: AthleticTraining
Tuesday LITE: Cardio Party
Wednesday Boss Loops: Glutes & Core
Thursday ICE: Low Impact Sweat
Friday Boss Bands: Total Body
Saturday LITE: PHA 2
Sunday Perfect30 Perfect Flow: Yoga Strength & Flexibility or Perfect30 Perfect Flow: Mobility Basics

WEEK 3 WORKOUT
Monday Ripped with HiiT: Low Impact HiiT Two
Tuesday Boss Loops: Glutes & Core
Wednesday Strong and Sweaty: Total Body Giant Sets
Thursday Perfect30 Perfect HIIT: Low Impact HIIT
Friday Boss Bands: Total Body
Saturday Fit | Split: Low Impact Cardio | Metabolic Conditioning
Sunday Perfect30 Perfect Flow: Yoga Strength & Flexibility or Perfect30 Perfect Flow: Mobility Basics

WEEK 4 WORKOUT
Monday Strong and Sweaty: PHA Training
Tuesday Ripped with HiiT: Low Impact HiiT One
Wednesday Boss Bands: Total Body
Thursday X10: Low Impact
Friday Boss Loops: Glutes & Core
Saturday XTrain: Super Cuts
Sunday Perfect30 Perfect Flow: Yoga Strength & Flexibility or Perfect30 Perfect Flow: Mobility Basics

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BOSS BANDS & BOSS LOOPS
BOSS BANDS / BOSS LOOPS / PERFECT 30 ROTATION
WEEK 1 WORKOUT
Monday Boss Loops: Glutes & Core
Tuesday Perfect30 Perfect Pump: Upper Body
Wednesday Perfect 30 Perfect HIIT: Low Impact HIIT
Thursday Boss Bands: Total Body
Friday Perfect30 Perfect Pump: Lower Body
Saturday Perfect30 Perfect HIIT: High Impact HIIT
Sunday Perfect30 Perfect Flow: Mobility Basics

WEEK 2 WORKOUT
Monday Boss Bands: Total Body
Tuesday Perfect30 Perfect HIIT: Low Impact HIIT
Wednesday Perfect30 Perfect Pump: Lower Body + Perfect30 Perfect Pump: Lower Body Bonus
Thursday Perfect30 Perfect HIIT: High Impact HIIT
Friday Perfect30 Perfect Pump: Upper Body
Saturday Boss Loops: Glutes & Core
Sunday Perfect30 Perfect Flow: Yoga Strength & Flexibility

WEEK 3 WORKOUT
Monday Perfect30 Perfect HIIT: Low Impact HIIT
Tuesday Boss Bands: Total Body
Wednesday Perfect30 Perfect Pump: Lower Body + Perfect30 Perfect Pump: Lower Body Bonus
Thursday Perfect30 Perfect HIIT: High Impact HIIT
Friday Boss Loops: Glutes & Core
Saturday Perfect30 Perfect Pump: Upper Body + Perfect 30 Perfect Pump: Upper Body Bonus
Sunday Perfect30 Perfect Flow: Mobility Basics

WEEK 4 WORKOUT
Monday Boss Loops: Glutes & Core
Tuesday Perfect30 Perfect Pump: Upper Body
Wednesday Perfect30 Perfect Pump: Lower Body
Thursday Perfect30 Perfect HIIT: Low Impact HIIT
Friday Boss Bands: Total Body
Saturday Perfect30 Perfect HIIT: High Impact HIIT
Sunday Perfect30 Perfect Flow: Yoga Strength & Flexibility

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 CHAPTERS
BOSS BANDS: TOTAL BODY
WARM-UP
CHAPTER Equipment: Boss Bands
1 Cathe’s Resistance: Light

LEGS & SHOULDERS - STATIC LUNGE / DEADLIFTS (R)

CHAPTER Equipment: Boss Bands
2 Cathe’s Resistance: Medium

LEGS & SHOULDERS - STATIC LUNGE / DEADLIFTS (L)

CHAPTER Equipment: Boss Bands
3 Cathe’s Resistance: Medium

LEGS & SHOULDERS - ALTERNATING FORWARD SLICE LUNGES

CHAPTER Equipment: Boss Bands
4 Cathe’s Resistance: Medium

LEGS & SHOULDERS - ALTERNATING FORWARD SLICE WITH LAT PULL DOWN
CHAPTER Equipment: Boss Bands
5 Cathe’s Resistance: Medium

LEGS & SHOULDERS - SHRUG #1

CHAPTER Equipment: Boss Bands
6 Cathe’s Resistance: Heavy

LEGS & SHOULDERS - UPRIGHT ROW #1

CHAPTER Equipment: Boss Bands
7 Cathe’s Resistance: Heavy

LEGS & SHOULDERS - SHRUG #2

CHAPTER Equipment: Boss Bands
8 Cathe’s Resistance: Heavy

LEGS & SHOULDERS - UPRIGHT ROW #2

CHAPTER Equipment: Boss Bands
9 Cathe’s Resistance: Heavy

LEGS & SHOULDERS - STRAIGHT ARM CIRCLES

CHAPTER Equipment: Boss Bands
10 Cathe’s Resistance: Heavy

LEGS & SHOULDERS - SUMO SQUAT WITH FRONT RAISE

CHAPTER Equipment: Boss Bands
11 Cathe’s Resistance: Heavy

BACK - SEATED DOUBLE ARM ROW / REAR DELT ROW WITH ROTATION (FIRST SIDE)
CHAPTER Equipment: Boss Bands
12 Cathe’s Resistance: Heavy

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 CHAPTERS
BOSS BANDS: TOTAL BODY
BACK - SEATED DOUBLE ARM ROW / REAR DELT ROW WITH ROTATION (SECOND SIDE)
CHAPTER Equipment: Boss Bands
13 Cathe’s Resistance: Heavy

GLUTES FLOORWORK - SINGLE LEG GLUTE PRESS

CHAPTER Equipment: Boss Bands
14 Cathe’s Resistance: Heavy

GLUTES FLOORWORK - GLUTE BRIDGE

CHAPTER Equipment: Boss Bands
15 Cathe’s Resistance: Heavy

GLUTES FLOORWORK - LYING OUTER THIGH PRESS

CHAPTER Equipment: Boss Bands
16 Cathe’s Resistance: Heavy

LEGS & CORE - SIDE LUNGE WITH ARM SWEEP / STIR THE POT (R)
CHAPTER Equipment: Boss Bands
17 Cathe’s Resistance: Light

LEGS & CORE - SIDE LUNGE WITH ARM SWEEP / STIR THE POT (L)
CHAPTER Equipment: Boss Bands
18 Cathe’s Resistance: Light

LEGS & CORE - CALF RAISES

CHAPTER Equipment: Boss Bands
19 Cathe’s Resistance: Heavy

BICEPS - BICEP CURLS

CHAPTER Equipment: Boss Bands
20 Cathe’s Resistance: Medium + Heavy

BICEPS - FOREARM CURLS #1

CHAPTER Equipment: Boss Bands
21 Cathe’s Resistance: Heavy

BICEPS - BICEP CURLS HAMMER GRIP

CHAPTER Equipment: Boss Bands
22 Cathe’s Resistance: Medium + Heavy

BICEPS - FOREARM CURLS #2

CHAPTER Equipment: Boss Bands
23 Cathe’s Resistance: Heavy

TRICEPS - ONE ARM OVERHEAD EXTENSION / ONE ARM TRICEP PRESS DOWN (R)
CHAPTER Equipment: Boss Bands
24 Cathe’s Resistance: Medium

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 CHAPTERS
BOSS BANDS: TOTAL BODY
TRICEPS - ONE ARM OVERHEAD EXTENSION / ONE ARM TRICEP PRESS DOWN (L)
CHAPTER Equipment: Boss Bands
25 Cathe’s Resistance: Medium

CHEST - BANDED PUSH-UPS

CHAPTER Equipment: Boss Bands
26 Cathe’s Resistance: Light

CHEST - CROSSOVER PUSH-UPS

CHAPTER Equipment: Boss Bands
27 Cathe’s Resistance: Light

CORE - STRAIGHT ARM BUTTERFLY SIT-UPS

CHAPTER Equipment: Boss Bands
28 Cathe’s Resistance: Light

CORE - SIDE PLANK HIP DIP

CHAPTER Equipment: Boss Bands
29 Cathe’s Resistance: Light

CORE - SUPERMAN
CHAPTER Equipment: Boss Bands
30 Cathe’s Resistance: Light

STRETCH
CHAPTER Equipment: Boss Bands
31 Cathe’s Resistance: Light

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 CHAPTERS
BOSS LOOPS: GLUTES & CORE
WARM-UP
CHAPTER Equipment: None
1 Cathe’s Resistance: N/A

STANDING STRENGTH - SIDE STEP / SUMO SQUAT / CROSSBACK LUNGE (R)

CHAPTER Equipment: Boss Loops
2 Cathe’s Resistance: Medium

STANDING STRENGTH - SIDE STEP / SUMO SQUAT / CROSSBACK LUNGE (L)

CHAPTER Equipment: Boss Loops
3 Cathe’s Resistance: Medium

STANDING STRENGTH - CRAB WALKS / LATERAL SKATES (R)

CHAPTER Equipment: Boss Loops
4 Cathe’s Resistance: Medium

STANDING STRENGTH - CRAB WALKS / LATERAL SKATES (L)

CHAPTER Equipment: Boss Loops
5 Cathe’s Resistance: Medium

STANDING STRENGTH - ALTERNATING REAR LUNGES / REAR LUNGE KNEE LIFT REAR LUNGE STAND (R)
CHAPTER Equipment: Boss Loops
6 Cathe’s Resistance: Medium

STANDING STRENGTH - ALTERNATING REAR LUNGES / REAR LUNGE KNEE LIFT REAR LUNGE STAND (L)
CHAPTER Equipment: Boss Loops
7 Cathe’s Resistance: Medium

STANDING STRENGTH - SPIDERMAN CLIMBERS

CHAPTER Equipment: Boss Loops
8 Cathe’s Resistance: Medium

STANDING STRENGTH - REACH AND GRAB LUNGES / WOOD CHOP / ATTACKS (R)
CHAPTER Equipment: Boss Loops
9 Cathe’s Resistance: Medium

STANDING STRENGTH - REACH AND GRAB LUNGES / WOOD CHOP / ATTACKS (L)
CHAPTER Equipment: Boss Loops
10 Cathe’s Resistance: Medium

STANDING STRENGTH - SLOW SIDE LUNGE WITH SHOULDER MOBILITY STRETCH (R)
CHAPTER Equipment: Boss Loops
11 Cathe’s Resistance: Medium

STANDING STRENGTH - ALTERNATING SIDE LUNGE WITH ABDUCTION / SCOOP WATER OUT OF THE POOL (R)
CHAPTER Equipment: Boss Loops
12 Cathe’s Resistance: Medium

13
 CHAPTERS
BOSS LOOPS: GLUTES & CORE
STANDING STRENGTH - SLOW SIDE LUNGE WITH SHOULDER MOBILITY STRETCH (L)
CHAPTER Equipment: Boss Loops
13 Cathe’s Resistance: Medium

STANDING STRENGTH - ALTERNATING SIDE LUNGE WITH ABDUCTION / SCOOP WATER OUT OF THE POOL (L)
CHAPTER Equipment: Boss Loops
14 Cathe’s Resistance: Medium

FLOORWORK - PIZZA PRESS / PUSH KICKS (FIRST SIDE)

CHAPTER Equipment: Boss Loops
15 Cathe’s Resistance: Light

FLOORWORK - PIZZA PRESS / PUSH KICKS (SECOND SIDE)

CHAPTER Equipment: Boss Loops
16 Cathe’s Resistance: Light

FLOORWORK - HYDRANTS
CHAPTER Equipment: Boss Loops
17 Cathe’s Resistance: Light

FLOORWORK - STRAIGHT LEG LIFTS / STRAIGHT LEG UP AND OVER (FIRST SIDE)
CHAPTER Equipment: Boss Loops
18 Cathe’s Resistance: Light

FLOORWORK - STRAIGHT LEG LIFTS / STRAIGHT LEG UP AND OVER (SECOND SIDE)
CHAPTER Equipment: Boss Loops
19 Cathe’s Resistance: Light

FLOORWORK - CLAM SHELL

CHAPTER Equipment: Boss Loops
20 Cathe’s Resistance: Light

FLOORWORK - GLUTE BRIDGE ABDUCTION

CHAPTER Equipment: Boss Loops
21 Cathe’s Resistance: Medium

FLOORWORK - GLUTE BRIDGE PULSES

CHAPTER Equipment: Boss Loops
22 Cathe’s Resistance: Medium

FLOORWORK - GLUTE ABDUCTION SLOW

CHAPTER Equipment: Boss Loops
23 Cathe’s Resistance: Medium

FLOORWORK - FROG THRUSTERS

CHAPTER Equipment: Boss Loops
24 Cathe’s Resistance: Medium

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 CHAPTERS
BOSS LOOPS: GLUTES & CORE
FLOORWORK - LEG DROPS / SINGLE LEG GLUTE LIFT (FIRST SIDE)
CHAPTER Equipment: Boss Loops
25 Cathe’s Resistance: Medium

FLOORWORK - LEG DROPS / SINGLE LEG GLUTE LIFT (SECOND SIDE)

CHAPTER Equipment: Boss Loops
26 Cathe’s Resistance: Medium

CORE - SCISSOR PUMPS

CHAPTER Equipment: Boss Loops
27 Cathe’s Resistance: Light

CORE - BUTTERFLY SIT-UPS WITH ABDUCTION

CHAPTER Equipment: Boss Loops
28 Cathe’s Resistance: Light

CORE - BIKE MANEUVER

CHAPTER Equipment: Boss Loops
29 Cathe’s Resistance: Light

CORE - PLANK TAPS WITH STEP OUTS

CHAPTER Equipment: Boss Loops
30 Cathe’s Resistance: Light

CORE - SUPERMAN
CHAPTER Equipment: Boss Loops
31 Cathe’s Resistance: Light

CORE - TABLE TOP ABDUCTION

CHAPTER Equipment: Boss Loops
32 Cathe’s Resistance: Light

CORE - BIRD DOG

CHAPTER Equipment: Boss Loops
33 Cathe’s Resistance: Light

STRETCH
CHAPTER Equipment: None
34 Cathe’s Resistance: N/A

15
 PREMIXES
BOSS BANDS: TOTAL BODY
TIMESAVER PREMIXES
Timesaver #1 Legs, Glutes & Core 28:32
Timesaver #2 Upper Body 46:38
Timesaver #3 Back, Biceps & Core 28:38
Timesaver #4 Shoulders, Triceps & Chest 32:35
Timesaver #5 Core Focus 23:00

MISHMOSH PREMIXES
MishMosh #1 No Legs & Core 51:47
MishMosh #2 Scrambled 56:22
MishMosh #3 Double Legs & Shoulders and Legs & Core 48:00

16
 PREMIXES
BOSS LOOPS: GLUTES & CORE
TIMESAVER PREMIXES
Timesaver #1 No Floorwork & Glutes 35:40
Timesaver #2 No Floorwork & Glutes or Core 26:57
Timesaver #3 Floorwork & Glutes and Core 35:09
Timesaver #4 No Core 42:42

MISHMOSH PREMIXES
MishMosh #1 Double It 92:09
MishMosh #2 Double Floorwork & Glutes 67:10
MishMosh #3 Extra Standing Lower Body Strength with Low Impact Cardio 67:41
MishMosh #4 Double Standing Lower Body Strength with Low Impact Cardio 43:13

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