X Factor ST breakdowns Weeks 1-4

[ddj]

I've previewed all twelve discs but these are the only breakdowns I've gotten to so far. I may have changed some exercise names to ones that are more recognizable for me, but you can probably get an idea of what they're like.






X Factor ST

Week One (39:57)

Warm up (6 min) each move 30 sec.
Shoulder circles, trunk twist, high knee raise, shuffle side to side, sand twist, jumping jacks, criss cross jack, butt kick jog, fence jump, jump rope

Workout (30:15)
Elbow plank (30 sec.)
reverse tabletop (45)
alternating T lunge (forward lunge w/arms out to the side) (90)
bicycle (30)
superman (static hold) (45)
sumo squat alt. knee lift (90)
60 sec. water break

Knee hugger (sit, knees in and out) (30)
wide base push up (45)
shadow boxing: jab, hook, uppercut (90—30 each move)
rope twist (sit, alt. reach across) (30)
scuba dive (on stomach, feet off floor, pump arms like pilates swimmer) (45)
frog leaps (jump forward, step back) (90)
60 sec. water break

Repeat

Cool down (3:33)





X Factor ST Week 2 (38:53)

Warm up (6 min.)

Workout (29:10)

Reverse table top/alt. leg extension (30)
Elbow plank (hips go up and down into pike) (45)
Diagonal lunge (90) (right 30/left 30/alt. 30)
Kick up clap (on back, curl up clapping under one leg) (30)
Swimmers stroke (on stomach, feet off floor, arms go forward and swim back) (45)
Deep squat alt. front kick (90)
60 sec. water break

Leg raise (on back with hands under hips, raise legs up and down never touching floor) (30)
2 push ups/raise opposite arm and leg (45)
Speed skate touch (90)
V leg (full sit up with legs out wide (30)
Lateral jump (side to side hop) (45)
Side bridge (side plank hold) (90—45 per side)
60 sec. water break

Repeat

Cool down (3:32)








X Factor ST Week 3 (40:20)

Warm up (6 min.)

Workout (30:39)

Mountain climbers (30)
Lying hip raise (45)
Split lunges (90)
Heels to sky (lying hip lift) (30)
Airplane and train (push up/jump up/air jack) (45)
Reverse lunges (90—45 per side)
60 sec. water break

Surf pop ups (push up/jump up into a low squat to the side) (30)
6 push ups into side plank (45)
Kneeling kick outs (90—45 per side)
Muy thai knees (30)
Wide jumps (45)
Side bridge pulse (side elbow plank/hip lift) (90—45 per side)
60 sec. water break

Repeat

Cool down (3:31)










X Factor ST Week 4 (38:40)

Warm up (6 min.)

Workout (29:00)

Spiderman touch down (180 degree turn jump touching floor) (30)
Windshield wipers (45)
Plank 4 count survivor (elbow, elbow, hand, hand) (90)
Knee slappers (tuck jump) (30)
Crunches (45)
Toothpick (1 legged forward bend, touch floor, leg straight back) (90—45 per side)
60 sec. water break

Roll up jump (deck squat/jump) (30)
Knees to chest (reverse crunch) (45)
Single leg squat (90—45 per side)
Burpees w/push up (30)
Oblique twist (sit, lean back, twist to side) (45)
Quick feet/drop to push up (90)
60 sec. water break

Repeat

Cool down (3:32)

[beatchica]

Thanks for these ddj! Nicely done!

[cardiomama]

Thanks for taking the time to do the exercise breakdowns & times for the workouts, ddj!

[Cecilia]

Thank you for posting these!

Cecilia

[Alan]

Thanks a lot! Some of those exercises sound pretty tough, and the next 4 workouts are supposed to be harder?