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Cathe Live Review: Step & Pump (#101)

Cathe Live: Step & Pump

Cathe Live Review: Step & Pump (#101)

Step & Pump is a tough cardio and strength workout that will definitely get you breathing and those muscles working!

The workout starts with cardio step combos, blasts using the step, then lower body and upper body, and a little core at the end. I found this a fairly challenging workout and was pretty fatigued by the end.

The cardio step combos are fairly long combos of different moves strung together. Some of the choreography here is quite complex and there is quite a bit of turning on the step. You will need to be patient here to learn the steps although if you are familiar with Cathe’s other more dancey step workouts then most of the moves should be very familiar. Again Cathe is very good at breaking down the steps and building up the combo, in layers, so you have a chance to learn it. She is also excellent as always at cueing so I find if I just listen closely, I can follow along without any real issues.

There are two step combos that are done one after the other. The final combo for the 1st pattern is repeated a number of times before moving onto the next one. You then get a quick water break before stringing both combos together (repeating each two times) with a blast in between. After another quick break you then move into the blasts. These are very straight forward drills, using the step, that are a few moves strung together and repeated for a number of sets each. This really got my heart rate up and I was breathing hard by the end. Cathe uses a 6” step for this section. You can obviously use higher if you wish.

The next section is lower body strength. These are all pretty metabolic moves and my heart rate stayed elevated throughout. You also move quickly from one thing to the next so there is little chance to rest. I found these pretty tough, after the cardio, and was struggling with the elevated lunges, particularly when Cathe added an extra set of pulses on the 2nd side!

The final section is upper body using dumbbells. Cathe used moderate weights and I stayed with the same weights as I was really feeling this workout. The moves are all fairly controlled though so you could heavy up if you wanted to. The final upper body exercise is a combination of chest and core as you are doing a push-up / rope climb combo.

You then move into the stretch but part way through this Cathe decides to add in a long set of supermans - just to make sure you are completely fatigued by the end!

Overall, this was an excellent, tough cardio and strength workout that will really challenge the body. Definitely one for a higher energy day and when you want to get a little of everything done in just under an hour.

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

The Workout

Step & Pump is a cardio and strength workout consisting of cardio step combos, blasts and strength training for the lower and the upper body. Cathe used a full size step, with three risers, and moderate dumbbells for this workout.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 59 mins. Equipment needed: 5 – 15# dumbbells, full size step with three risers on each side & a mat. Optional: Lifting gloves. Fun Factor: 3/5. Sweat Factor: 4/5. Coordination: 4/5

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

The Moves

Step & Pump is 59 minutes long and originally aired on 12th May 2016 (#101). The workout starts with a 4 minute warm-up using the step before moving straight into the first combo. The step, with one riser on each side, is set up horizontally in front you at the start of the workout. You will need to ensure you have space all around your step for this routine. Also you will need four more risers, set off to one side, for the lower body section.

For the step cardio only the finished combos are shown below. In addition, there are several moves added in between, just to keep the heart rate up, including power 3’s, up jack / down jack and jacks / fast feet etc.


Step Cardio – step at 6” (1 riser on each side)

Combo 1

  • Diagonal basic (on step, diagonal basic (on floor)

  • Peg leg pivot turn, mambo & triples around the step

  • 2 Knee repeater, straddle, cross back

  • Figure of 8 (on step), figure of 8 (on floor)

  • Hamstring & grapevine, hamstring, grapevine

  • Knee, kick, knee & 2x A steps

Blast – Power 15’s & 7x push up in place (jumping)

Combo 2

  • 2x Scoop on top of step, scoop turn, lateral hop over step, quarter hop turn

  • Jump shoot on step, back it up with knee lift, diagonal hop turn x2

  • Up & back / jack, up & back / jack

  • Knee off the side & ball change, lateral hop over step, ball change, over, ball change & knee off the back of step

Quick water break at 23 minutes

Combine Combo 1 & 2 (each repeated twice) with Power Box Blast in between (1 knee up then 2, 3 & 4 as you move around each corner).

Quick water break at 25:50 minutes

Step Blasts

  • (Jacks)

  • Box lunges (side, back & other side, exit) / power 7’s

  • Box jumps x4 / fast feet / jacks

  • Knee off side, lateral hop over x2 & knee off the back of step

  • Knee off side & start burst with 2 leg abductions (jumping)

  • Box lunges (side, back & other side, exit) / power 7’s

  • Knee off side, lateral hop over x2 & knee off the back of step

  • Box jumps x4 / fast feet / jacks

  • Knee off side & start burst with 2 leg abductions (jumping)

Quick water break & raise step to 8" (2 risers on each side) at 31:15 minutes

Lower Body

  • Lunge kicks off step – two 10# dumbbells & step – 2x 7 kicks, 2x 3 kicks & 6x singles

  • Elevated lunges – two 10# dumbbells & step – 8x singles, 15x pulses, 4x singles, 7x pulses, 2x singles, 3 pulses, 2x singles & 3 pulses (add another 7x pulses on 2nd side)

  • Cross back lunges off step – one 15# dumbbell & step – 4x 7 pulses, 4x 3 pulses, 8x singles, 2x 7 pulses, 4x 3 pulses & 8x singles

Raise step to 10" (3 risers on each side)

  • Squat off side of step – one 15# dumbbell & step – 16 reps each side

Elevated Lunges

Upper Body (at 41 minutes)

  • Traditional bicep curls – two 15# dumbbells – 12 reps (2/2 count)

  • Standing overhead press (dumbbells held horizontally) – two 12# dumbbells – 16 reps

  • Bicep curls into 1 arm overhead press – two 12# dumbbells - 7 sets (4’s & singles)

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

  • Front raise – one 15# dumbbell – 8 reps

  • Lateral raise - two 5# dumbbells – 10 reps

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

  • Front raise - one 15# dumbbell – 8 reps

Front raise

  • Lateral raise – two 5# dumbbells – 10 reps

  • Narrow grip chest press – two 15# dumbbells & step - 20 reps

  • Tricep dips – step – 16 reps

  • Pullovers – two 15# dumbbells & step – 8 reps

  • Narrow grip chest press – two 15# dumbbells & step - 15 reps

  • Tricep dips – step – 16 reps

  • Pullovers – two 15# dumbbells & step – 9 reps


Quick water break – get mat out & move dumbbells off to one side at 51:15 minutes

  • 5 Push-ups, flip over and 10x rope climbs lifting legs – mat - 5 sets

Rope Climbs

Some stretching (2 mins) then…

  • Supermans – mat – 36 reps

The workout ends with a 1 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: Triple Threat – HERE.

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Oct 04, 2020

The first 25 minutes are fun: signature dancy Cathe stepping. There was only one move that I was unfamiliar with, but I made myself learn it.

Then we move on to blasts and Cathe doesn't really give us breaks between blasts.

Then moderate to heavy weights-- all well-constructed moves and rep patterns but exhausting.

Overall, a serious workout but doable.

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