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Cathe Live Review: Low Impact Cardio & Strength w/ Step (#55)

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Cathe Live Review: Low Impact Cardio & Strength w/ Step (#55)


Low Impact Cardio & Strength w/ Step is a fairly tough low impact cardio and strength workout that ends with a short core section. This workout is partially based on Cathe’s Athletic Training DVD, which is also low impact and is similar to another Live routine - Athletic Training Live #88. (Review HERE).


The workout starts with low impact cardio on the step. You start with the step at 6” (one riser on each side) and do a series of cardio moves. There is no choreography it is just a set of one move, at a time, that you then repeat starting on the other side. You then add a further riser, on each side, taking you up to 8” and do sets of different low impact moves. This section is very similar to the cardio section at the start of both the Athletic Training DVD and the Live version and it really gets the heart rate up nicely.


The next section is metabolic strength focusing on the lower body but all of the moves also have upper body components. For this part you add a further riser on each side. Again this is similar to Athletic Training, as you are doing metabolic strength moves over and on the step. These really kept my heart rate up as you are moving quickly and doing lots of reps so I was really feeling these.


You then move into upper body strength training. This section consists of pairs of exercises, for different muscle groups, that are then repeated for two or three sets. There are a lot of push-ups in this one and I was definitely feeling those. As there are only short rest breaks there is definitely a compound effect and I was struggling by the time we got to the second set of tricep overhead extensions.


The workout ends with a core section on the mat. This includes a long series of crunch variations on one side and then repeated on the other. You then move into planks, supermans and breaststroke swimmers. This worked my core well and rounded out the routine nicely.


Overall, a challenging, low impact, total body workout that will definitely get you feeling the work. Not necessarily my favourite routine but a very effective routine nonetheless.


(For more information about Cathe Live, how to sign up & to see all of my Cathe Live reviews, click HERE).


The Workout


Low Impact Cardio & Strength w/ Step is a low impact cardio and strength workout.


What You Need to Know

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


The Moves


Low Impact Cardio & Strength w/ Step is 53 minutes long and originally aired on 11th June 2015 (#55). The workout starts with a 7 minute warm-up, using both the floor and the step, before moving into the first cardio section using a 6” step. The step, with one riser on each side, is set up horizontally in front of you at the start of the workout. You will need to ensure that you have space all around your step, as you will be moving off every side. Cardio moves shown in bold italics below.


Low Impact Cardio on 6” Step

  • Dynamic outer thigh lifts – each side

  • Dynamic outer thigh lift & straddle (on both side of step)

  • Basic steps

  • 23 Tap & 1 leg abductions off side of step (each side)

  • 20 Alternating crossback lunges off step

  • Squats (standing on step) / squat & knee lift / pulsing squats

  • Squat digs – 40 reps

Add one riser to each side (bringing step height to 8”)


Low Impact Cardio on 8” Step

  • 32 Pump presses on corner of step; repeat on other side

  • 32 Swim lunges straddling step; repeat facing opposite direction

  • 16 Running mans on corner of step; repeat on other side

  • 8 Step knee down touch; repeat on other side

  • 32 Air squats


  • 32 Pump presses on corner of step; repeat on other side

  • 34 Swim lunges straddling step; repeat facing opposite direction for 24 reps

  • 16 Running mans on corner of step; repeat on other side

  • 8 Step knee down touch; repeat on other side

  • Air squats – 32 reps & 8 reps

Add another riser to each side (bringing step height to 10”) at 22:50 minutes.


Metabolic Lower Body

  • Uneven pulse squats (over step) – one 10# Db & step – 16 reps

  • Squat & overhead press (do overhead press while walking over step) – one 10# Db & step – 16 reps

  • 1 Leg abduction & 1 arm upright row – one 10# Db & step – 16 reps

  • Repeat above exercises starting other side

  • 1 Leg abduction & 1 arm front swing – one 8# Db (I used 1x 10) & step – 16 reps each side

  • Knee raise & side lateral raise – two 5# Dbs & step – 16 reps each side


Quick water break at 30:20 minutes


Upper Body Strength

  • Incline push-ups (hands on step) – step – 16 reps

  • Rear delt flys – two 10# Dbs – 10 reps

  • Incline push ups (raising 1 arm straight out after each push-up) – step – 10 reps

  • Rear delt flys – two 10# Dbs – 12 reps

  • Incline push ups (tapping opposite shoulder after each push-up) – step – 12 reps

  • Rear delt flys – two 10# Dbs – 12 reps

  • Narrow grip chest press – two 12# Dbs (I used 15’s) & step – 14 reps

  • Pullovers - two 12# Dbs (I used 15’s) & step – 9 reps

  • Seated overhead tricep extensions - two 12# Dbs & step – 12 reps

  • Narrow grip chest press – two 12# Dbs (I used 15’s) & step – 16 reps

  • Pullovers - two 12# Dbs (I used 15’s) & step – 10 reps

  • Seated overhead tricep extensions - two 12# Dbs & step – 10 reps

  • Seated bicep curls – two 12# Dbs (I used 15’s) & step – 12 reps

  • Hammer curls – two 12# Dbs (I used 15’s) – 13 reps

  • Seated bicep curls – two 12# Dbs (I used 15’s) & step – 9 reps

  • Hammer curls – two 12# Dbs (I used 15’s) – 9 reps

Quick water break & get out mat for core at 42:50 minutes


Core on mat 43:45 minutes

  • Crunch variations (leg extended, bringing knee in & out, straight leg in & out, oblique crunches to straight leg & hold & crunch up) – mat

Repeat above on other side of body.

  • Elbow plank hold / marching plank - mat

  • Superman variations (start w/ just legs) - mat

  • Breast stroke swimmers / supermans - mat


The workout ends with a 2 minute cool down and stretch. I added on a few extra stretches for the upper body as Cathe didn’t really stretch out those muscle groups.


Take Action

Try it today! Find out more about how to subscribe and to check out all of my Cathe Live Reviews - click HERE.


If you liked this workout, check out my review of Cathe Live: Low Impact Bootcamp (#183) – HERE.


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