Weider X-Factor: ST - breakdowns?

[twinkletoes]

Does anyone know if there was ever any breakdowns posted of the Weider X-Factor workouts? (I did a search but I couldn't come up with anything.) Or is there a different website that has a breakdown of the workouts?

Thanks!

[donnamp]

I *think* they may be in the rotations/combo section of the forum.

I remember they were around and I think I may even have written some of them.

Donna

[CharM]

Nm - wrong program

Ugh, I'm so dumb, I had it right the first time

Start here in this long thread, look for kristi and T2B for weeks 1 &2 http://www.videofitness.com/~vfwnk/f...=171046&page=6

[sweatie]

From the thread that CharM mentioned, I pulled out the breakdowns a while ago:

Week 1 Breakdown:

Warm up (6 minutes)

Plank (30 sec)
Reverse Table Top (45 sec)
Alternating "T" lunge (90 sec)

Bicycles (30 sec)
Superman (45 sec)
Sumo Squats w/alternating knee raises (90 sec)

Knee Huggers (30 sec)
Wide Base Pushups (45 sec)
Shadow Boxing: Jabs (30 sec)/Hooks (30 sec)/Upper Cuts (30 sec)

Rope Twist (30 sec)
Scuba Diver (45 sec)
Frog Leap (90 sec)

***Repeat each of the segments above again***

Cool Down

WXF Week 2
Tabletop alternating legs
Pulse planks
Angle lunges –R/L/Alternating
Kick up claps, alternating legs
Swimmer strokes
Deep squat alternating front kick
Straight leg raises
Tall plank, 2 count push-up, alternating arm/leg raise
Speed skate touch
V leg sit ups
Lateral jumps
Side raised plank
Repeat

Week 3 breakdown

Mountain climbers
Lying hip raise
split lunges (or modify w/ slower alternating back lunge)
Heels to sky - on back, bring legs straight up, lift to work abs
Airplane to train - pushup, jump up, star jump (i think the girl does tuck jumps) - or modify with step down slow to pushup, step back up, low jump
Reverse lunge - 45 seconds right, 45 left

Pause for break if you need it

Surf pop-ups -- down for pushup, pop up like you're on a surfboard,alternating sides
Pushups /hand to sky -- 6 pushups, high side plank w/arm raise, alternate sides
Kneeling kickout - on all fours, bring leg out to side, then kick, 45 secs each side
MMA knees - 15 secs each side, although he loses track of time and we do all but 5 seconds on the first side
Squat jumps
Side bridge pulse - 45 secs each side

Rest if you need it

Repeat

Week 4 breakdown:

180 squat jump (spider man touchdown) 30 sec
windshield wipers - 45 sec
plank four count survivor - elbow plank to hands, right first 45 seconds, then left 45 seconds
knee slappers (tuck jump)
crunches
toothpick - stabilize on one leg, bring opposite hand down and opposite leg back, 45 each side

water break if necessary

roll up jump
knees to chest - lie down on floor, roll knees in to chest to work abs
single leg squat - 45 sec each side
burpees
oblique twist
quick feet - when he says "drop", drop down for the number of pushups he tells you to do

water break

repeat

Week 5 breakdown:
he adds two muscle groups back to back, more 90 second challenges

knee huggers - 30 seconds
speed skating - 45 seconds
single leg burpee - 45 seconds each side
superman - 90 seconds
scuba diver - (I think this called swimming in pilates) 45 seconds
single leg squat jump - 45 seconds each side

water break if needed

burpees - 30 seconds
V-leg - lie down with legs in V, roll yourself up and back down - 45 seconds
bicycles - 90 seconds
split lunges - (split lunge jump) 30 seconds
kettlebell swing (no bell, of course) 45 seconds
standing knee raise, kick back - bring your knee up in front of you, then extend leg back, hinging your body forward (45 seconds each side)

water break

repeat

Week 6 breakdown:
Plank knee to elbow kickbacks (15 seconds each side) - in plank position, bring one knee in to elbow, then kick back
Tall plank alternating - opposite arm and leg reach out, alternating for 30 seconds
Kneeling circle kicks (45 secs each side) - on hands and knees, extend one leg back, circle in one direction, then reverse
Airplane and train (30 seconds)
Alternating T-arms (45 seconds)
Frog leaps (90 seconds)

Water break

Spiderman touchdowns (30 seconds)
Deep squat alternating kicks (45 seconds)
Plank count survivor (45 secs each side)
Surf pop ups - 30 seconds
straight leg raises 45 seconds
shadow boxing 90 seconds - he calls out different punches

Water break

Repeat

Week 7 breakdown:

rope twist 30 seconds
pick up claps 45 seconds
quick feet/pushup drop - 90 seconds (1 pushup, 3,2,1, 5, 1 hold down)
sumo squat knee lift - 90 seconds
heels to sky - 45 seconds
knees to chest - 90 seconds

water break
squat jumps 30 seconds
mountain climbers 45 seconds
MMA knees - 45 seconds each side
side plank pulse - 45 seconds each side
plank pulse - 45 seconds
lunge w/extension - 45 seconds each side

water break

repeat

round 2 pushup count: 10, 2, 1, 1, 1, 5, 5

Week 8 exercises:
(from memory; not in this order):

jump lunges - 30 secs
lateral hops - 45 secs
single leg squat jumps - 30 secs
tuck jumps - 90 secs

sumo squat variations 90 secs - single counts, pulses, calf raises, heel raises
knee huggers
lying oblique crunches?
plank knee to elbow 45 secs - in plank position, bring knee to same side elbow
tall plank alternating - 2 pushups, extend one arm & opposite leg, alternate
MMA glute lifts - on your back, single leg glute raise, while raising glutes, other leg kicks up
swimming - 90 secs
lying single hip raise 90 secs - glute raise, one leg straight up, use bottom leg to lift up, then push up on your toe at top of movement

[twinkletoes]

Thank you!

[pcdoctor01]

I notice that this program and Weider Attack are no longer available on Weider's website. I wonder if they are out of print? If so, I guess you better get it while you can before the OOP prices appear.

[buffmama]

I haven't done this in quite a while and was in a different place exercise-wise at the time. Are these easier/harder than most of Jillian's workouts?

[buffmama]

bumping...

[Patti S.]

I would say easier, because they are all BW workouts in the set.

[donnamp]

I agree w/ Patti - it has been several years now since I did this set, but I think I found it easier than Jillian's - the pacing is also more reasonable. Some day I think I will do this rotation again - it was a good one!

Donna