Cathe Live Review: High Step Legs & Core (#153)
High Step Legs & Core is tough lower body strength workout that ends with a short core section. This really worked me hard and my heart rate stayed pretty elevated throughout.
The workout consists of a variety of different lower body exercises using the high step, barbell and various weighted dumbbells. These were all fairly high rep exercises and my muscles were burning out on a few of the exercises. The elevated lunges and pulsing static lunges I found to be particularly brutal – my quads were screaming!
The moves are all fairly traditional strength moves using moderate to heavy weights. I stayed with similar weights to Cathe although I did lower my step height for the elevated lunges, as they irritate my hips. The workout moves quickly from one thing to the next so there is little time to rest. The reps are generally at a more controlled pace so you could go heavier if you wanted to.
The workout is fairly metabolic and there are also two cardio moves mixed into the routine – pulsing uneven squats and hammer punch lunges - so these also get you breathing a little harder too. Many of the moves also use the high step and this also adds to the intensity.
The workout ends with a short core section on the floor. This segment really moves and there are no rests between the different exercises - you just go straight from one thing to the next. I was really feeling the work here and my core was definitely protesting towards the end! The routine ends with plank walks and knee-ins so you are working your core from a range of different angles.
Overall, this was a tough and effective lower body and core workout – one you will definitely be feeling the burn on!
(Cathe did have a problem with the music, at the start of this workout, so there are a few minutes with the class just standing around as she tries to fix it. She does suggest that they do heel hops but they don’t seem very inclined!)
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The Workout
High Step Legs & Core is a pure strength workout focused on the lower body and finishes with core. Cathe uses a high step, with three risers, but you could always use a full size step if you don’t have one. She also uses a barbell at 25 and 45 pounds along with moderate dumbbells. I used dumbbells and a 25 pound kettlebell instead.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
High Step Legs & Core is 55 minutes long and originally aired on 8th June 2017 (#153). The workout starts with a long 7 minute warm-up before moving into the first weighted lower body exercise. The high step, with three risers, is set up in front of you and the barbell has 25 pounds (one large plate each side) on it.
Lower Body Exercises
Squats - 25# barbell (I used two 15# dumbbells) – lots of reps (pulses & low ends etc)
Elevated lunges with overhead press – one 10# dumbbell (held horizontally between hands) & high step with 3 risers – 8 reps, 4x 3 pulses & 1x 15 pulses each side
Side sumo squat, lunge down & overhead press – one 10# dumbbell – 12 reps (11 reps on 2nd side)
Pulsing lunges – one 15# dumbbell – 32, 24, 16 & 7 reps each side (alternating sides between each set)
Barbell plie squats – 25# barbell (I used a 25# kettlebell) – lots or reps (pulses & low ends etc)
Back lunges off the step – two 10# dumbbells & high step with 3 risers – 4x 3 pulses alternating, 4x 3 pulses & 8x singles (8x 3 pulses & 8x singles – 2nd side)
Uneven squats jumping side to side over step – one 12# dumbbell & high step with 1 riser – 28 reps & 8x 4 pulses
Change barbell to 45 pounds
Barbell deadlifts – 45# barbell (I used two 20# dumbbells) – 16 reps (2/2 & 3/1 counts)
Hammer punch lunges – 16 reps each side
Barbell deadlifts - 45# barbell (I used two 20# dumbbells) – 16 reps (2/2 & 3/1 counts)
Squat off side of step – one 15# dumbbell & high step with 3 risers – 16 & 7 reps each side
Barbell deadlifts - 45# barbell (I used two 20# dumbbells) – 16 reps (2/2 & 3/1 counts)
Elevated lunges – two 12# dumbbells & high step with 3 risers – 8x singles, 4x 1.5’s, 2x 3.5’s & 8x singles
Cross back lunges off step – one 15# dumbbell & high step with 3 risers – 1x 15 pulses, 2x 7 pulses, 4x 3 pulses & 8x singles each side
Diagonal front lunges – two 12# dumbbells – 12 reps & 8 reps (Cathe does 9 reps on 1st side)
Side lunges – two 12# dumbbells – 12 reps each side
Calf raises – two 15# dumbbells – 60 reps & 24 reps
Hamstring press – high step topper – 64 pulses each side
Quick stretch at 44:50 minutes (move step topper out of the way)
Core on the mat
Crunches & pulses
Crunches with knees elevated
Crunch, heel tap, crunch & extend legs
Crunches with ankles crossed
Reverse crunches
Bike manoeuvre
Crunches with 1 leg extended
Bike manoeuvre
Plank walks & knee-ins (walk down to forearms & back up then alternating knee-ins)
Straight arm plank knee-ins (to side & under body)
Elbow plank hold
The workout ends with a 2 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Give Me More Legs & Core – HERE.
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