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Cathe Live Review: Step, Sweat & Lift

Cathe Live: Step Sweat & Lift

Cathe Live Review: Step, Sweat & Lift

Step, Sweat & Lift is a cardio / metabolic strength workout from Cathe Live. The workout starts with a short cardio step section based on Cathe’s IMAX (Interval Max) DVDs of which she has three. There are 4 step combos that are each followed by an interval blast. The step combos are each repeated six times before moving into the blast so you have plenty of time to practice the moves. Cathe also demonstrates each combo, on the left and right side, while the class march in place, before you begin doing the combo for real - so you have a chance to watch it through first. I didn't find the choreography that difficult and I actually did it with Cathe as she demonstrated. As usual, she cues very well and, if you are familiar with her step routines, these are all very recognisable moves. The tempo and music are also a little slower for this workout so you don’t feel like you are rushing, which is nice. Cathe and class do the workout on a 6” step (one riser each side) but if you wanted to increase the intensity you could take your step height higher of course. The blasts were not too intense and are a few moves in a combination that are then repeated a number of times. These did raise my heart rate a little but overall this section was a lot lower intensity than her usual IMAX workouts. I barely broke a sweat but as I wasn’t feeling that full of energy today this was actually perfect for me.

Once you have completed the mini IMAX section, Cathe does a quick stretch before you move into the metabolic strength training portion of the workout. This section reminded me a little of the strength training at the end of XTrain Hardstrikes, as you are using slightly lighter weights, compound moves and moving very quickly. This approach really helped to keep my heart rate elevated a bit more. For this section you are doing groups of one lower body exercise, one upper body exercise and then a move that combines the two. So for example, you start with a lower body exercise like back lunges. Then you do sweeping curls standing upright. Next you combine the two and do back lunges with hammer curls. This section ends with some bear crawls / push ups / supermans and reverse crunches on the mat. This section is more metabolic, than actual strength training, as it’s quite short and you don’t do that many reps of anything. Cathe did hit each upper body part once except shoulders which are hit twice. I felt like I worked each body part a little and it was more about raising the heart rate and moving the body than anything else.

Overall, this was a really nice workout, not too tough or intense but I just felt pleasantly worked. I used the same weights as Cathe, as she was moving pretty fast. Probably, I could have increased on a few and may do so the next time I do the workout but for today it was just right.

(In case you are not familiar with Cathe Live - it is a streaming service from veteran fitness professional Cathe Friedrich, where she provides access to her live classes filmed at her gym in Jersey. Currently, there are over 230 workouts available in the archive, which you can access at any time and a new class is recorded nearly every week. More details are provided at the end of this article).

The Workout

Step, Sweat & Lift is a cardio / metabolic strength workout that starts with a short step cardio section, including 4 combos (each repeated six times) followed by an interval blast. These are all done on a 6” step. Once completed, after a brief stretch, you move into the metabolic strength training. You do not need your step for this part so you can move it off to one side. For this section, you need a mat horizontally in front of you and Cathe uses 8, 10, 12 & 15# dumbbells. You need all of these dumbbells close by as you change weights a lot and move quickly from one thing to the next so they need to be near to hand.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 48 mins. Equipment needed: 8, 10, 12 & 15# dbs, full size step with 1-2 risers each side & a mat. Optional: Lifting Gloves. Fun Factor: 4/5. Sweat Factor: 3/5. Coordination: 3/5

(Rating scale – 1= lowest & 5 = highest).

The Moves

Step, Sweat & Lift is 48 minutes long and originally aired on 21st February 2019. The workout starts with a 5 minute warm-up using the step in a horizontal position. The moves are all very easy for the warm-up – no choreography. Cathe then demonstrates the first combo on the right and left before you start the first combo.

Step Cardio Segment (All combos are repeated x6 & all blasts repeated multiple times)

  • Combo 1 - Hamstring front & back, over face & over, reverse 6-count mambo on step & mambo on the floor, triple on the top of step, cross over and triple around.

  • Blast 1 - 3 Salute squats exit & repeat on other side, jump freeze corner to corner. This changes to just jump freezes & then to just salute squats.

  • Combo 2 - Mambo on the corner of step, cha cha, pivot turn, cha cha, hip-hop repeater off side of step, grapevine down the board, shoot over, turn & shuffle down the board, turn & shuffle down the board.

  • Blast 2 - Knee off side & shoot over the step x6 (alternating 1 clap & 2 claps) then knee off the back – repeat.

  • Combo 3 - Walk walk turn x2, step knee straddle, step knee straddle other side, step elbow to knee, triples around the corner, knee & hold at the bottom, shift to other side.

  • Blast 3 - Jump wide onto step, jump down, 180 jump turn to back & then to the front – repeat x3 & then power 3.

  • Combo 4 - Scoop on step (1 side & then other), scoop turn, shoot over, quarter hop turn to front, mambo cha cha x3 on floor, full pivot turn to face step.

  • Blast 4 - Narrow jump onto step & step down x4 then ski hops x8, power 7, basic, hop turn to back & basic, hop turn to front.

At 21 minutes – 3 minute cool down & stretch. Put step away and lay out mat horizontally in front of you. Ensure all your weights are in easy reach as the next section moves quickly. Put on lifting gloves if you have them.

Strength Training

  • Squats – two 15# dbs

  • Overhead press – two 12# dbs

  • Squat, curl & press – two 10# dbs


  • Alternating side to side sumo squats – one 15# db

  • 1 Arm snatch in plie squat – one 10# db ( 1 side & then the other)

  • Sumo squat jacks with 1 arm snatch (picking up & putting down the dumbbell in between) – one 10# db

1 Arm snatch in plie squat

  • Alternating back lunges – two 12# dbs

  • Sweeping curls – two 15# dbs

  • Alternating reverse lunge with hammer curls – two 10# dbs

Alternating back lunges

  • Squat press – two 10# dbs

  • Tricep overhead extensions – two 12# dbs

  • Squat & overhead tricep extensions – two 8# dbs

Squat & overhead tricep extension

  • Deadlifts – two 15# dbs

  • Hip huggers (upright rows to the side) – two 15# dbs

  • Deadlifts into hip huggers – two 15# dbs

Deadlifts into Hip Huggers

  • Bear crawl to plank & walk back

  • Push ups (2/2 & singles)

  • Bear crawl to plank & 3 single push ups (this changes to 1x 2/2 & 2 singles)

Bear Crawl to Plank & Walk Back

  • Supermans

  • Reverse crunches

The workout ends with a 3 minute stretch.

Take Action

Try it today! Cathe Live is a streaming service available from – you can subscribe to monthly ($9.99 pm), six monthly or yearly plans and has over 200 live workouts in the archive for you to access at any time.

If you liked this workout, try Cathe Live: Ready For Action Bootcamp – click HERE for my detailed review.

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Jun 01, 2021

Outstanding workout! One of her best Lives. The Step portion is really not that complicated. I knew all the moves, but not strung together in 237 order. There was still a learning curve. The weight work was short tough and interesting. If you're honest with your weight selection, you'll get a nice burn

My Modification: I turned the last triset into a ankle grabber /push up complex.

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