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Cathe Live Review: Step Sweat (#44)

Cathe Live: Step Sweat

Cathe Live Review: Step Sweat (#44)

Step Sweat is a quick, steady state cardio step workout that consists of four fairly choreographed step combos.

The workout starts off with a few moves on the step before getting straight into the choreography. The warm-up is actually one of the four combos, for this routine, so be prepared right away for more dancey step moves! The whole workout is pretty dancey choreography and will definitely take some patience and practice, if you are new to stepping. The third and fourth combo are the most challenging as there is lots of turning and moving around the edges of the step. Some of the steps are also quite fast even though the tempo isn’t that manic. So you will need to be careful to pick up your feet so you don’t trip as I definitely had to concentrate quite hard to make sure I didn’t catch the edge of the step a few times.

The moves are all pretty familiar, if you have done Cathe’s other more choreographed step workouts, but are put together in different ways so it keeps it interesting. This is more of a steady state cardio workout, as it doesn’t include lots of blasts like some of Cathe’s other routines. There are a lot of Power 7’s, Power 3’s and jacks in this one so if you didn’t like them before you definitely won’t by the end! My heart rate stayed nicely elevated but is was never all out in this one.

The four step combos, as usual, are built up in layers so you have a chance to learn the steps before adding on more. Once you have built up a combo you then run through it four times before moving onto the next one. One thing that was different, in this workout, was that Cathe just went from one combo to the next rather than taking a water break in between, as she usually does in the Live classes. Therefore, this felt more like her DVD workouts with no breaks in between but instead you are often doing Power 7’s or jacks instead to keep the heart rate up a little more. The only water break you get is just before you string all of the four combos together at the end (after 31 minutes).

Cathe combines all of the combos, repeating each one twice, before moving onto the next as the final challenge. She then asks if the class would like to do them all again and they say yes much to her surprise. She does try to start the combos again but quickly gets lost so gives up and inserts two cardio intervals, on the floor, instead so the workout ends on a high!

Overall, this was a fun, steady state, cardio step workout that will get you moving but not completely exhaust you. Good for a lighter day or when you don’t want to go all out but want something choreographed and a little more dancey!

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

The Workout

Step Sweat is pure cardio step workout that consist of four combos. Cathe used a full size step with one riser on each side. You could obviously increase the step height further, if you wish for a greater challenge.

What You Need to Know

What you need to know: Instructor: Cathe Friedrich. Length: 42 mins. Equipment needed: Full size step with one riser on each side. Fun Factor: 4/5. Sweat Factor: 3/5. Coordination: 4/5

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

The Moves

Step Sweat is 42 minutes long and originally aired on 26th March 2015 (#44). The workout starts with a few step moves before going straight into building up the first combo. The step, with one riser on each side, is set up horizontally in front of you at the start of the routine. You will need to ensure that you have space all around the sides, front and back of your step. Only the finished step combos are shown below but know that they are built up slowly first. Each finished combo is then repeated four times before moving onto the next one.

Combo 1

  • V-step on step, angle V-step on corner & floor, pivot turn

  • Rock front & back, scoop on step x3, pony down, dig once on step, dig twice other direction

  • Elbow to knee & 2 outer thigh lifts x3 (alternating corners), over, face & over

Combo 2

  • Elbow to knee & triples around the step x2, 2 repeater knees & straddle, cross back

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

  • A-step, walk around the step turning, mambo cha cha (on floor) x2, A-step, walk around the step turning, mambo cha cha (on floor) x2

Combo 3

  • Mambo front (on step), cha cha, pivot turn & cha cha

  • Sweep to the front & sweep to the back (hopping)

  • Box lunge to side, back, side & front

  • Up, up (onto step) & 6-count mambo, repeater knee x3 & exit

  • Rhythmic L & over, face & over

Combo 4

  • Step sweep around the corner, basic, step sweep around other corner, knee lift

  • Crazy cross walk (over step) x2, march x2, figure 8 on step & on floor

  • Jump rope around each corner of step

  • Outer thigh lift & straddle, outer thigh lift & turn into step, shuffle back x2 & shuffle forward down the step x3

Quick water break at 31 minutes

Combo 1, 2, 3 & 4 together (two times each) with Jacks, Power 7’s, Power 3’s & Jump Shots in between


  • Shuffle, shuffle, drop – 12 reps

  • Side to side sumo squats (Line taps with muscle arms) – 32 reps

The workout ends with a 2:30 minute cool down and stretch on the floor.

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: Get Steppin’ 2 – HERE.

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Jun 22, 2020

My third trip with #44. It's getting better. I was able to do all four combos. My goal is to do the finished 4-combo product as well. Maybe later this week.


Jun 17, 2020

This is highly choreographed. My first day (mon) with it I was nearly in tears, but I learned the first two and part of the third. I went back to it today and learned the rest of the third combo and half of the fourth. Ill be revisiting this again next week. The good news is that it's not really fast. It's not an intense workout, just a really tricky one.

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