Cathe Live Review: Bootcamp w Step (#40)
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Cathe Live Review: Bootcamp w Step (#40)
Bootcamp w Step is a fun, fairly intense, total body cardio and strength workout. Being that I am not usually a big fan of step workouts, I was really pleased that I actually rather like this one! I got a great workout, really enjoyed it and the time just flew by.
The workout consists of eight rounds of cardio and strength work, and ends with a giant set of exercises for core. Each round includes one cardio blast on the step, one lower body and one upper body exercise. The cardio intervals are all very straight forward blasts – no choreography. The reps are not as high as many of Cathe’s routines but I did find they got my heart rate up nicely. Some are slightly easier and some are a little tougher so it’s a good mix. Also there is not straight jumping onto or over the step, which is probably one of the reasons I really like it.
The strength work is fairly high rep for both upper and lower body. There are no compound moves and all of them are done on the floor or just using the step as a weight bench. I found these worked me pretty well and I was struggling on the last few reps of a few moves, such as, the overhead presses. Cathe generally used slightly heavier weights, given the number of reps, and these worked well for me too. The only moves I increased on were for the lower body and would probably go even heavier next time. All of the upper body muscle groups are hit at least once although triceps, biceps and shoulders get the most work. You do get short rests, in between some of the moves, but the workout generally moves at a reasonable pace and so my heart rate stayed a little more elevated throughout.
The routine ends with a short core section on the floor. There are six different moves and these challenged my whole core nicely. There are lots of planks and oblique work so it’s a good end to a total body workout.
Overall, this is an excellent and enjoyable, total body, challenge using the step and is definitely one I will return to.
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Bootcamp w Step is a cardio and strength circuit workout. The routine consists of eight rounds of one step cardio blast, one lower body and one upper body strength move. The workout ends with a short core section on the floor. Cathe used light to moderate dumbbells, a full size step with two risers on each side and a mat for this workout.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
Bootcamp w Step is 52 minutes long and originally aired on 26th February 2015 (#40). The workout starts with a 5:30 minute warm-up, using the step, before moving into the first cardio blast. The step, with two risers on each side, is set up horizontally in front of you at the start of the workout. You will need to ensure that the rest of your equipment is handy but not blocking your step, as you will need to move off every side of the step. Cardio moves shown in bold italics below.
Power 15’s / jacks – step - 4 sets & 16x jacks
Squats – two 15# Dbs (I used 20’s) - 24 reps & 8 reps
Rear delt flys – two 12# Dbs – 12 reps, 10 reps & 8 reps
Knee up, down tap (around the world – each corner of step) / jacks – step – 1 set & 16x jacks
Plie squats – two 15# Dbs – 28 reps, 4x 3 pulses & 1x 7 pulses
Overhead press - two 12# Dbs – 2 sets (2x 1 arm & 2x both), 8x both arms, 2 sets (1 arm at a time) of each 2 reps, 3 reps & 4 reps then 8x both
Knee off side of step & lateral hops (across step) x6 / jacks – step – 4 sets & 16x jacks
Crossback lunges off step - one 15# Db & step – 4x 15 pulses, 4x pulse (one side), 4x 3 pulse (other side)
Overhead tricep extensions – two 12# Dbs – 18 reps (2/2 count)
2 Straddle jumps & 1 burpee – step - 6 sets
Alternating back lunges – two 15# Dbs – 8x 3 pulses, 8x 3.5’s & 4x 7 pulses
Hammer curls / isometric hold / bicep curls – two 12# Dbs – 12x hammer, hold & 4x bicep (2/4 count)
Push up hops on step (in 4’s, 2’s & singles) / fast feet – step – 2x 14 sets & 32x fast feet
Squats – two 15# Dbs (I used 20’s) - 28 reps
Tricep dips w/ 1 leg extended – step – 32 reps each side
Ricochets & 1 jack / jacks – step – 6 sets, 8x jacks, 6 sets (other side) & 8x jacks
Alternating side lunges – two 10# Dbs (I used 12’s) - 24 reps
Lateral raises – two 8# Dbs – 8x 1 arm, 13x both, 16x 1 arm
Squats in a box – step - 8 reps each side
Plie squats - two 12# Dbs – 8x singles, 1x 15 pulse, 2x 7 pulses, 4x 3 pulses & 8x singles
Crazy 8 bicep curls – two 12# Dbs – 1 set & 8x single curls
Leg abduction off side, drop & pop (3 leg abductions (hopping) off side of step) / jacks – step – 12 sets & 16x jacks
Deadlifts - two 15# Dbs (I used 20’s) – 20 reps (2/2 & 3/1 counts)
Push-ups – mat - 10 reps, 8 reps & 6 reps
Core on mat at 44:55 minutes
Seated 1 arm knee-ins (lying on side of one cheek, bring knees in towards 1 arm & out) – mat -16 reps each side
Side elbow plank hip lifts – mat - 16 reps each side
Sit-ups raising 1 leg at a time – mat - 16 reps
Side elbow plank elbow tap (in side plank, hand behind head & curl elbow down towards mat) – mat - 12 reps on each side
Straight arm plank knee-ins – mat - 8 reps each side
Elbow plank shift (in plank; shift body forward & back to 2/2 counts) – mat - 6 reps
The workout ends with a 2 minute cool down and stretch. As Cathe didn’t really stretch out the upper body again, I added a few extra stretches on the end.
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If you liked this workout, check out my review of Cathe Live: Reppin’ It In Rounds (#172) – HERE.
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