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Cathe Live Review: Power Step (#78)

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Cathe Live Review: Power Step (#78)


Power Step is an excellent, fairly intense step interval workout. This offered a superb cardio challenge and all in 39 minutes!


The workout consists of a short step warm-up before moving into a series of step interval combos. There is no real choreography in this routine – this is just a straight forward cardio challenge. The intervals are simple step moves, such as, plunge lunges, salute squats and Power 15’s, strung together to form a mini combo. These combos are often built up in layers, before you string them all together, and are repeated several times on each side. In addition, there are often other blasts added in between, just to keep the heart rate even higher, and even a few floor intervals, such as, shuffle, shuffle, drop, just to keep it interesting!


The blasts are done for quite a while so you will definitely be feeling them but you do get water breaks sprinkled throughout. It is just the final three combos where you just keep going to push through to the end. By this point I was definitely breathing hard and was completely drenched by the end.


Cathe starts the routine with her step height at 6” (one riser on each side) but changes to 8” (two risers) after the warm-up is completed. Some of the class changed their step heights and some didn’t so you can decide which height you would prefer. I have done the workout on both heights and even on 6”, which is my preference, I still got a great workout so just choose what works best for you.


Overall, this is a fantastic, express step interval workout that provides an excellent cardio challenge. There is no choreography to learn so it’s a good workout anytime you want a slightly different, quick cardio blast.


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


The Workout

Power Step is a pure cardio step interval workout consisting of eight step interval combos. Cathe used a full size step, with two risers on each side, for this routine, however, you could obviously stay with a lower your step height, if you prefer.


What You Need to Know

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


The Moves


Power Step is 39 minutes long and originally aired on 3rd December 2015 (#78). The workout starts with a 6 minute warm-up, using the step. The step, with one riser on each side, is set up horizontally in front you at the start of the routine. Cathe increases the step height to 8” (two risers) after the warm-up so you will need to have extra risers handy, if you want to do the same. Also you will need to ensure that you have space all around your step, as you will be moving around all sides during the workout. Only the final step intervals are shown below but many are built up in layers first and are usually repeated multiple times. Some also have intervals in between the combos.


Step Interval Combo 1

  • Mambo cha, cha x3, full pivot turn, mambo cha, cha x3, full pivot turn / V-step (on step), V-step (on floor), shuffle forward, scoop on step x2, scoop turn, go over step laterally / quarter hop to front, uneven squat & over x3 (pulsing) & 2 single swims

  • Swim lunges

Step Interval Combo 2

  • Squat pendulums (off side of step), squat cha, cha across step x3 / tap off end of step x7, 1 leg abductions off side of step x7 / elbow to knee corner to corner, repeater knee x3

Step Interval Combo 3

  • Plunge lunges - 32 reps

  • Long reach lunges (on the floor & tapping corner of step) – 24 reps

Repeat above two moves starting on other side

Quick water break at 15 minutes

Step Interval Combo 4

  • Knee off side of step, lateral hop over the length of step x6, knee off the side / step knee, touch down x4 (each side) / repeater knee x3

  • Knee off side of step, lateral hop over the length of step x2, knee off the back / knee off side of step, lateral hop over the length of step x2, knee off the back / step knee, touch down x7

Quick water break at 18:15 minutes

Step Interval Combo 5

  • Up jack (step onto step & jack), rock back, double jump on step, repeater knee x3, Power 7 / knee off side of step, drop & pop x2 (hopping up), exit & repeat on other side

  • Knee lift around the world (on each corner of step) / Power boxes x2 (1 knee up then 2, 3 & 4 as you move around each corners)

Quick water break at 22:30 minutes

Interval Combo 6 (on the floor)

  • Jacks – 12 reps

  • Shuffle, shuffle drop / grapevine – 8 reps & 4 reps

  • Shuffle, shuffle drop / grapevine – 12 reps & 4 reps

  • Shuffle, shuffle drop / grapevine – 12 reps & 8 reps

Step Interval Combo 7

  • Alternating knee lifts on step

  • Hamstring front (on step) & back (on floor), over face & over, hamstring front & back (other side), over face & over / hip hop repeater / salute squats x3 (4 sets)

Intervals in between above combo:

  • Power 15’s

  • Power boxes (1 knee up then 2, 3 & 4 as you move around each corners)

  • Jacks

  • Push-up in place (hopping) & then go over (4’s, 2’s & singles)

  • Jacks

Step Interval Combo 8

  • Bow & arrow (off side of step) x4, walk around step (8 counts) / shuffle down the step x2 / Power 15

Interval in between above combo:

  • Push-up in place (hopping) & then go over (4’s, 2’s & singles)

The workout ends with a 3 minute cool down and stretch.

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: Step Express w Blasts (#26) – HERE.


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