CXWORX
The upcoming ab-program by Les Mills has undergone two major changes starting this release. Number one: it’s now called CXWORX; putting less emphasis on the duration (30 minutes) and more focus on the fact that it works. Second change is the use of weights for added resistance. The recommended weight is 2.5 kg for the ladies and 5 kg for the men. Will these alterations shake things up for the better or is the previously labeled program CX30 a one-day fly?
Warmup: 1. T-Pain ft. Chris Brown – Best love song
The warming up is a very gradual process and feels more balanced than Power in release number 4. The upper and lower abdominals are sufficiently targeted without feeling serious fatigue that may hunt you for the remainder of class. A good beginning to the release, be it a slightly less aspiring song then last time round. “no one men should need all that power” was just a tad more bulky on energy.
Core Strength 1: Jumpsmokers Radio Remix – Britney spears
Track two is usually the toughest track of the program, as past has indicated. In release 3 and 4 of CXWORX this is the bit were hover training gets a whole new meaning. In the fifth release though, main move becomes a “walking plank” where the challenge can be upped by placing the hands further away from the shoulder line. The techno bits of the Britnet Spears remix is where the weights come in with simple crunches and leg extensions. I love the song and enjoy the track. I remember the first time I heard the transition to techno, I thought: man! This is the best thing ever. Until I saw the shoulder track of body pump 81, but that’s a whole other story.
Standing Strength 1: Grossip – Heavy Cross
Samurai and squats, times two. The shoulders endure a much better workout thanks to the use of discweights, you’ll feel them trust me! The music is a tad bland and the moves get repetitive fast, which is especially hurting due to the challenging moves. In the samurai (sideways move putting tube, under opposite leg, towards should line) try to increase the reach of the movement for the optimum results. Very hard track but slightly boring.
Standing Strength 2: Ciara – Gimmie Dat
We’re going to train the butt, make the junk in the trunk disappear or mold the perfect mountain pass. The first part of the song is very traditional for regular CXWORX go-ers, doing the penguinwalk. I know les mills doesn’t want to call it that but I think they should, or simply penguin. The slow motion lunges is the highlight for me, a lovely variation to one of the most famous and best leg workouts ever crafted. Finally, there’s a little stinger in the end for the butt and hamstrings. I’m not giving anything away but you’ll look silly and feel it. Times 17.
Core Strength 2: Amigo Reverse Three – Operation B2010
You can’t find this track anywhere on the web, fortunately I have it on DVD because it’s pumping! The side obliges are trained by crunches, side hovers and leg extensions while sitting on one butt cheek. Once the countdown begins you know that the body transforms with every count into a mold you could have never imagined. Technically it’s a lot less difficult than rolling in the deep from CXWORX 04, that’s a good thing for most participants I reckon.
Core Strength 3: Cool Million ft. Eugene Wilde – Back for more
It’s all in the title, although the final song will probably not be the reason. I find the song very dull and the magic trick with the tube to get it all in motion is a pain to say the least. Fortunately the lowerback is trained near the end as well for improved balance of the core and full crossbody muscles, front and back.
CXWORX 05 benefits from the added weights and creates a much more vibrantly experience with much a much improved shoulder workout. Track 2 is arguably still the most challenging track, although T3 may have taken that spot especially when you up the weights to 5KG or 10 (don’t do it!). That same third song, together with the eventless final tunes, makes this a good release with some dents
Warmup: 1. T-Pain ft. Chris Brown – Best love song
The warming up is a very gradual process and feels more balanced than Power in release number 4. The upper and lower abdominals are sufficiently targeted without feeling serious fatigue that may hunt you for the remainder of class. A good beginning to the release, be it a slightly less aspiring song then last time round. “no one men should need all that power” was just a tad more bulky on energy.
Core Strength 1: Jumpsmokers Radio Remix – Britney spears
Track two is usually the toughest track of the program, as past has indicated. In release 3 and 4 of CXWORX this is the bit were hover training gets a whole new meaning. In the fifth release though, main move becomes a “walking plank” where the challenge can be upped by placing the hands further away from the shoulder line. The techno bits of the Britnet Spears remix is where the weights come in with simple crunches and leg extensions. I love the song and enjoy the track. I remember the first time I heard the transition to techno, I thought: man! This is the best thing ever. Until I saw the shoulder track of body pump 81, but that’s a whole other story.
Standing Strength 1: Grossip – Heavy Cross
Samurai and squats, times two. The shoulders endure a much better workout thanks to the use of discweights, you’ll feel them trust me! The music is a tad bland and the moves get repetitive fast, which is especially hurting due to the challenging moves. In the samurai (sideways move putting tube, under opposite leg, towards should line) try to increase the reach of the movement for the optimum results. Very hard track but slightly boring.
Standing Strength 2: Ciara – Gimmie Dat
We’re going to train the butt, make the junk in the trunk disappear or mold the perfect mountain pass. The first part of the song is very traditional for regular CXWORX go-ers, doing the penguinwalk. I know les mills doesn’t want to call it that but I think they should, or simply penguin. The slow motion lunges is the highlight for me, a lovely variation to one of the most famous and best leg workouts ever crafted. Finally, there’s a little stinger in the end for the butt and hamstrings. I’m not giving anything away but you’ll look silly and feel it. Times 17.
Core Strength 2: Amigo Reverse Three – Operation B2010
You can’t find this track anywhere on the web, fortunately I have it on DVD because it’s pumping! The side obliges are trained by crunches, side hovers and leg extensions while sitting on one butt cheek. Once the countdown begins you know that the body transforms with every count into a mold you could have never imagined. Technically it’s a lot less difficult than rolling in the deep from CXWORX 04, that’s a good thing for most participants I reckon.
Core Strength 3: Cool Million ft. Eugene Wilde – Back for more
It’s all in the title, although the final song will probably not be the reason. I find the song very dull and the magic trick with the tube to get it all in motion is a pain to say the least. Fortunately the lowerback is trained near the end as well for improved balance of the core and full crossbody muscles, front and back.
CXWORX 05 benefits from the added weights and creates a much more vibrantly experience with much a much improved shoulder workout. Track 2 is arguably still the most challenging track, although T3 may have taken that spot especially when you up the weights to 5KG or 10 (don’t do it!). That same third song, together with the eventless final tunes, makes this a good release with some dents
Fuente: Inspiration Träning