Cathe Live Review: Muscle Max w Step (#112)
Muscle Max w Step is another excellent and challenging total body strength workout. This is the second Live routine based on Cathe’s Muscle Max DVD from her Hardcore Series. The first is Muscle Max (no step) #50 (review HERE), which is also a fantastic workout. This one, IMHO, is tougher than the other Live workout. The use of the step here increases the challenge for lower body and I was really feeling it on the elevated lunges.
The first part of the workout alternates groups of exercises for the lower and upper body. Most of the exercises, particularly the lower body, are pretty high rep and so you will definitely be feeling them. This is a good workout to have a note pad nearby so you can mark down what worked and didn’t in terms of weights, as it may take a few tries to get the perfect weight for every exercise. Cathe used a barbell and dumbbells for this one and I used dumbbells and a kettlebell (for plie squats only). I did go heavier on a few of the exercises, including squats, chest flys and deadrows, and this worked well to fatigue my muscles nicely. Cathe hits every muscle group at least once. The reps vary, for each exercise, and as many are high rep Cathe varies the tempo (3/1, 2/2, 6/2, 2/6, 4/4, partials etc) to keep it interesting and you focused so you are never doing the same thing for too long.
(The only thing to note, if you are using a barbell, Cathe changes the barbell weight every few exercises. Now she does give you time to do this, as she is also changing it, but I could imagine, if I was using one, it might frustrate me a little to keep changing it constantly so just something to be bear in mind).
The workout ends with a fairly long core section. This had a really interesting mix of different moves that I enjoyed it very much and it worked my core well.
Overall, this is a tough, total body strength workout that, with the right weights, will really burn out those muscles.
(For more information about Cathe Live, how to sign up & to see all of my Cathe Live reviews, click HERE).
The Workout
Muscle Max w Step is a pure strength total body workout that ends with a short core section. Cathe used a barbell at 40, 35, 30 and 25 pounds (I used dumbbells and a 35 pound kettlebell), light to moderate dumbbells, a full size step with two risers and a mat for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Muscle Max w Step is 60 minutes long and originally aired on 4th August 2016 (#112). The workout starts with a 5:30 minute warm-up, before moving into the first exercise for lower body. The barbell, if you are using one, is set up with 35 pounds at the start of the workout. The step, with two risers on each side, is set up horizontally in front of you. You will need space behind and to the side of the step for the routine. The step height does not change during the workout.
Lower Body
Squats - 35# BB (I used 2x 20# Dbs) – lots of reps (various tempos)
Squats off side of step (partials & singles) - one 15# Db & step – 24 reps (1st side) & 26 reps (2ndside)
Reverse lunges off step – two 12# Dbs & step– 28 reps (various tempos)
Change barbell to 30 pounds
Upper Body
Overhead press – 30# BB (I used 2x 12# Dbs) – 18 reps (various tempos) & 3x 4/4 count
Overhead tricep extensions – two 12# Dbs – 6 reps, 4 reps & 4 reps (all 2/2 count)
Rear delt flys – two 12# Dbs - 3 sets of 10 reps
Lower Body
Elevated lunges (one foot on step) – two 12# Dbs & step – 8x singles, 7x pulses, 4x singles, 7x pulses, 4x singles & 7x pulses each side
Change barbell to 35 pounds
Plie squats - 35# BB (I used 35# kettlebell) – lots of reps (various tempos)
Side lunges - one 15# Db (I used 1x 20) – 12 reps each side
Change barbell to 25 pounds
Upper Body
Bicep curls - 25# BB (I used 2x 15# Dbs) – 24 reps (various tempos)
Tricep dips w/ BB on hips – 25# BB (I used 2x 12# Dbs) & step – 8 reps. 8 reps. 4x 1.5’s. 16 reps (singles)
Pullovers – two 15# Dbs & step – 10 reps (4/4 & 2/2) & 8 reps (2/2)
Change barbell to 40 pounds
Lower Body
Deadlifts - 40# BB (I used 2x 20# Dbs) – 16 reps (3/1 & 2/2)
Wide stance deadlifts - 40# BB (I used 2x 20# Dbs) – 12 reps (3/1 & 2/2)
Narrow deadlifts - 40# BB (I used 2x 20# Dbs) – 8 reps (3/1 & 2/2)
Reverse lunges off step – two 12# Dbs & step– 12 reps each side
Step-ups – two 12# Dbs & step – 10 reps each side
Alternating diagonal lunges – two 10# Dbs (I used 12’s) – 12 reps & 8 reps
Change barbell to 25 pounds
Upper Body
Bicep curls (crazy 8’s) - 25# BB (I used 2x 15# Dbs)– 4x curls, crazy 8’s & 8x singles
Lying tricep extensions - 25# BB (I used 2x 12# Dbs) & step – 18 reps (various tempos)
Chest flys – two 15# Dbs (I used 20’s) & step – 15 reps
Push-ups – mat – 2 sets of 12 reps
Change barbell to 35 pounds
Deadrows (underhand grip) - 35# BB (I used 2x 20# Dbs) – 4x singles, 2x 3’s & 2x singles. 1x 7, 2x 3’s & 2x singles
Lateral raises – two 5# Dbs – 24 reps. 4x 3.5’s.
Quick water break & stretch at 48:50 minutes
Core on the mat at 49:30 minutes
Soldier planks (hands on step & feet on floor; alternate raising opposite arm & leg straight out) – step – 16 reps
Pullover crunches - one 8# Db (I used 1x 10) & mat – 19 reps
Straight leg hip lifts (legs straight up in the air) –mat – 3 sets of 8 reps
Leg chasers / heel tap pulses – mat – 2 sets (8x chaser & 16x pulses)
Seated 1 arm V-Ups (lying on side of one cheek, raise & lower straight legs towards 1 arm) – mat – 16 reps
Side elbow plank hip lifts – mat – 8 reps
Side elbow plank hold w/ top leg raised – mat
Side elbow plank elbow tap (in side plank, hand behind head & curl elbow down towards mat) – mat - 4 reps
Seated 1 arm V-Ups (other side) – mat – 16 reps
Side elbow plank hip lifts (other side) – mat – 8 reps
Side elbow plank hold w/ top leg raised (other side) – mat
Side elbow plank elbow tap (other side) – mat - 4 reps
The workout ends with a 3 minute cool down and stretch.
Take Action
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If you liked this workout, check out my review of Cathe Live: Lower & Upper Body Dumbbell Challenge (#220) – HERE.
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