Cathe Live Review: High Intensity Aerobic Weight Training w Step (#60)

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Cathe Live Review: High Intensity Aerobic Weight Training w Step (#60)

High Intensity Aerobic Weight Training w Step is a pretty intense, step cardio and total body strength workout.

The workout consists of seven rounds of one step cardio interval and three or four strength moves. All of the workout is done on a 10” (three risers) step so it is pretty challenging and you definitely feel the difference to the usual 8” step height. For some of the cardio intervals, such as, straddle jumps I found this step height incredibly challenging. I ended up lowering my step height, for these, as I just didn’t feel safe doing those on 10” and for 40 seconds straight! There is no step choreography in the routine, the warm-up just includes a few very basic moves and the cardio are more blast type moves, such, as power 3’s, swim lunges and step knee, down tap. They are not too high rep, with the exception of the straddle jumps, but they will get the heart rate up nicely and you breathing harder.

The strength moves are a mix of upper, lower body and compound moves. Many of these moves are very metabolic and also serve to keep the heart rate higher, particularly when they incorporate the step as well. The strength work is generally done with slightly lighter weights, than usual, but the moves are reasonably high rep so you will start to feel them. I did increase on a few of the moves though and this worked well for me. The elevated lunges, as usual, were pretty brutal for me, particularly when Cathe miscounts on the second side and you end up doing lots more reps. All of the different muscle groups are hit at least once and there is a good variety of different moves, which keeps it interesting. There is no specific core work but it is still working hard with all the balance moves on the step.

Overall, this is a fast paced circuit workout using the step to increase the challenge and intensity.

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The Workout

High Intensity Aerobic Weight Training w Step is a cardio step and total body strength workout consisting of seven rounds.

What You Need to Know

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

The Moves

High Intensity Aerobic Weight Training w Step is 56 minutes long and originally aired on 23rd July 2015 (#60). The workout starts with a 6 minute warm-up, including using the step, before a quick water break and then moving into the first cardio interval on the step. The step, with three risers on each side, is set up horizontally in front of you at the start of the workout (the height does not change during the workout). You will need to have space to the back and sides of your step. You will also need all of your dumbbells handy, as you will be moving quickly from one thing to the next. Cardio intervals shown in bold italics below.

Round 1

• Step knee down tap x6 (hopping) / power 3 up – step – 4 sets

• Lateral plie walks 4x – two 10# Dbs (I used 12’s) – 8 sets

• Front swings (kettlebell move) - two 8# Dbs (I used 10’s)– 20 reps

• 1 leg abduction & upright row – one 8# Db (I used 1x 10) & step – 16 reps each side

Round 2

• 3 Repeater knees on step / 1 knee lift & 2 outer thigh lifts – step – 4x knee, 8x knee & outer thigh & 4x knee

• Crossback lunges – two 8# Dbs (I used 10’s) & step – 12x 3 pulses, 4x 7 pulses & 4x 3 pulses

• Rear delt flys / tricep dips – two 10# Dbs & step – 10x delt / 28x tricep & 2 sets 10x delt & 16x tricep

• Back lunge (off step) & knee raise w/ 1 arm overhead press – two 8# Dbs & step – 16 reps each side

Round 3

• Up jack/down jack & power 3 / power 3 – step – 2x 3 jacks, 2x 1 jack & 8x power 3 (only)

• Squats – two 15# Dbs (I used 20’s) – 33 reps

• Bicep curls – two 15# Dbs – 4x 2/2 count, hold & 4x 2/2 count

• Bicep curls – two 12# Dbs – 4x 2/2 count, hold & 4x 2/2 count

• Rear lunge & 3 hammer curls – two 8# Dbs (I used 12’s) – 16 reps

Round 4

• Straddle jumps – step – 40 seconds (20 reps)

• Elevated lunges (back foot on step) – one 15# DB– 2 sets (4x singles & 2x 7pulses) & 4x singles (1st side). 3 sets (4x singles & 2x 7pulses) & 4x singles (2nd side).

• Incline push-ups (hands on step) – step - 3 sets of 10 reps

• Plie squat & 1 arm snatch (bringing Db overhead) – one 8# Db (I used 1x 12) – 8 reps each side

• Plie squat & 1 arm snatch (bringing Db overhead) – one 10# Db (I used 1x 12) – 6 reps each side

• Plie squat & 1 arm snatch (bringing Db overhead) – one 12# Db (I used 1x 15) – 8 reps each side

Round 5

• Pulse squat & lateral jump over length of step – step – 20 reps

• Walking lunges & plie pulse squats – two 8# Dbs (I used 10’s) – 4 sets

• Alternating 1 arm lateral raises - two 8# Dbs – 30 reps

• Step-up & knee raise w/ bent arm lateral raise – two 8# Dbs & step – 20 reps

Round 6

• Uneven squats / swim lunges – step – 4x uneven & 47x swim

• Static lunges – two 15# Dbs - 16 reps & 1x 7 pulses each side

• 3 Hammer curls, press & 3 overhead tricep extensions – two 10# Dbs – 6 sets

• Plie squat & upright rows – two 12# Dbs - 20 reps

Round 7

• Straddle jump & burpee – step – 10 reps

• Single leg deadlift – one 15# Db (I used 2x 15)- 12 reps each side

• Push-ups & raise 1 arm straight out / push-ups – mat – 12 reps & 4 sets (4/2/2 count)

• Side lunge w/ knee raise & 1 arm overhead press – one 10# Db – 12 reps each side

The workout ends with a 2:30 minute cool down and stretch.

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If you liked this workout, check out my review of Cathe Live: Total Body Blast w Step (#168) – HERE.

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