Cathe Live Review: Step & Weights (#371)
Step & Weights is a cardio & metabolic strength workout using the step. This was a more intermediate level routine IMHO, as the step height is lower and the intervals shorter. I didn’t really love this routine but I also didn’t dislike it as much as I was expecting for a workout using the step in this way.
The workout consists of five rounds of one step cardio interval and four metabolic strength exercises. The step cardio intervals are all very simple moves so no complex choreography, as they are just mini blasts rather than routines. These included straddle jumps, fast feet, lateral hop over with two jacks etc. None of the intervals are done for very long so they are not super challenging – they just got my heart rate up a little but I was never out of breath. Cathe says you can obviously increase the step height, if you want a greater challenge but as I don’t like jumping on and off the step I stuck with the same step height as cathe and the class, which was one riser on each side. Increasing the step height would definitely make this a much tougher routine all round, as all of the strength moves also use the step. Throughout the routine, Cathe also demonstrates lots of modifications to make it lower impact and to make the exercises easier etc.
The strength exercises are all compound moves using both upper and lower body at the same time. As mentioned, they all use the step in some form, whether that’s lunging or squatting off the step or using it for push-ups, plank moves etc. I did think that this routine felt a little repetitive for me, as you do several different upper body moves while doing crossback lunges on the step. These are not my favourite so it wasn’t the most fun routine for me. The compound nature of the moves though does keep the heart rate a little higher throughout. Cathe used 5 to 15 pounds. I generally used the same weights, just increasing on a few moves and this generally worked well, as I find the use of the step and working both upper and lower together generally means I have to use slighter lighter weights. For example, the elevated static lunge with overhead tricep extension I found quite challenging with a 12 pond dumbbell, whereas doing just the lunge or just the tricep extension I could have gone much heavier. I also increased the weights on the chest press and used 25’s, as I have been trying to use heavier weights for Caroline and Sydney’s workouts, but I should have known better. As is often the case, Cathe starts going at a million miles an hour, which I find a little frustrating, particularly when she had just said to go heavier if you wanted to! I know she says we can slow it down but I like to keep the pace of the workout as it was intended, if I can, so I was definitely struggling towards the end of the 28 reps!
Each of the muscle groups are hit at least once although there is only one dedicated core exercise in the last round. However, as many of the upper body moves, such as, tricep kickbacks and 1 arm rows, are done in plank you are working you core well throughout, plus the compound moves in general engage the core very well.
Overall, a slightly less intense cardio and strength workout, using the step and dumbbells, to target the whole body.
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The Workout
Step & Weights is a cardio & strength workout consisting of five rounds of one step cardio interval and several strength exercises.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Step & Weights is 52 minutes long and originally aired on 18th November 2021 (#371). The workout starts with a 6 minute warm-up, using the step, before moving straight into the first round. The step, with 1 riser on each side, is set up horizontally in front of you at the start of the workout. The step height does not change during the routine. Cardio moves shown in bold italics below.
Round 1
Knee up around the world & power 7 – step – 4 sets
Crossback lunge & hammer curls / overhead press – two 10# Dbs & step – 40 reps
Elevated lunge hops – step – 32 reps each side
Chest flys – two 15# Dbs (I used 20’s) & step – 25 reps
Incline push-ups (hands on step) & tap in – step – On Cathe’s direction (lots of reps)
Round 2
Straddle jump / jump forward & back – step – 2 sets of 8 reps
Rear lunge & kick – step – 16 reps each side
Push dips (back foot on step) – two 10# Dbs & step – 16 reps each side
Pulllovers – two 15# Dbs & step – 20 reps (4/2, 2/2 & singles)
1 Arm tricep kickback in plank (hand on step) – one 10# Db & step – 16 reps each side
Round 3
Fast feet (different arm patterns) – step – 2 sets of 64 reps
Crossback lunge & W curls – two 10# Dbs & step – 16 reps (alternating) & 6x 3 curls
Decline push-ups (feet on step) – step – 16 reps
Crossback lunge & lateral raise – two 5# Dbs & step – 24 reps
Tricep dips w 1 leg extension – step – 40 reps
Round 4
3 Power turning squats & step back – step – 8 sets each side
Uneven squat & overhead press – one 15# Db & step – 24 reps
Rear lunge & hammer curls – two 10# Dbs & step – 36 reps (no arms, hammer curls & 3 curls)
Elevated static lunge (front foot on step) & overhead tricep extension – one 12# Db & step – 16 reps each side
Lying tricep extensions – two 10# Dbs (I used 12’s) & step – 4 sets (1x both & 2x 1 arm) & 14x singles
Round 5
Lateral hop over step & 2 jacks – step – 12 sets
1 Arm plank row (1 hand on step) – one 15# Db (I used 1x20) & step – 16 reps each side
Chest press – two 15# Dbs (I used 25’s) & step – 28 reps (fast)
Seated tuck-ins (leaning back on step; extend legs in & out) – step – 32 reps
1 Arm lateral raise in plank (1 hand on step) – one 5# Db & step – 16 reps each side (palm down & palm back)
The workout ends with a 2:30 minute cool down and stretch.
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If you liked this workout, check out my review of Cathe Live: Step & Pump (#101) – HERE.
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