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