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Cathe Live Review: Total Body Blast w Step (#168)

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Cathe Live Review: Total Body Blast w Step (#168)


Total Body Blast w Step is a fairly tough cardio and strength workout. This one definitely tests your stamina, as you are moving quickly from one thing to the next, and it never really lets up. I was breathing hard in places and was completely drenched by the end.


The routine consists of six rounds of one step cardio followed by several strength moves, which target lower body, upper body or both. The cardio moves are straight forward intervals using the step, for example, swim lunges & power 7’s - so no choreography involved. The intervals were quite high rep and the use of an 8”step definitely increased the intensity.


The strength work is a mix of isolation exercises and more compound moves. I definitely felt the work here as they are reasonably high rep. Cathe used moderate weights and I used the same except for one exercise and still got a great workout.


The routine ends with a nice core section using the step. As I am not a big fan of doing core work on the step, as it always hurts my tailbone (no matter how thick my mat is!), I did these on the floor with no issues. The moves are reasonably high rep and was a good way to round out the program. You conclude the workout with a one minute elbow plank just to make sure you are really feeling it!


Overall, this was a highly enjoyable and pretty challenging bootcamp-style cardio and strength workout that provides a good total body workout. This is definitely one to do on a higher energy day!


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


The Workout


Total Body Blast w Step is a cardio and strength workout consisting of six rounds and ends with a short core section. Each round has a step cardio interval and a number of strength exercises. The core work is also done using the step (although I did this on the floor, as I prefer that). Cathe uses dumbbells and a full size step with two risers each side. The step is used for the cardio moves and also some of the strength moves too. If you don’t wish to do the cardio on 8”you can obviously lower the step height or do the moves on the floor. (If you don’t have a step – all of the moves can be done on the floor).


What You Need to Know

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


The Moves


Total Body Blast w Step is 50 minutes long and originally aired on 5th October 2017 (#168). The workout starts with a 5:30 minute warm-up before moving into the first cardio drill, using the step. You will need to have your step, with 2 risers each side, set up horizontally in front of you at the start of the workout. Make sure that there is room to the sides of your step - as you will be doing moves off the side at different times during the routine. Cardio moves shown in bold italics below.


Round 1

  • Power 7's – step – 6 sets

  • Back lunge & overhead press off back of step – two 10# dumbbells & step – 20 reps (single & both arms)

  • Hammer curls / curl to overhead press – two 12# dumbbells
















Round 2

  • Wide box jump onto step & plyo jack on floor – step – 12 reps

  • Squat thrust (burpee) with hands on the step – 8 reps

  • Push-ups with hands on step – step – 3 sets of 10 reps

  • Tricep dips on step – step - 32, 24 & 16 reps


Round 3

  • Swim lunges – step – 64 reps

  • Cross back lunges off step – one 15# dumbbell & step – 8 sets (1x 3pulses & 2x singles) & 8x singles

  • Single leg deadlift into alternating 1 arm front raise – two 10# dumbbells (I used 12’s) – 2 sets of 6 reps each side

  • W curls – two 12# dumbbells – 20 reps

  • Sweeping bicep curls – two 15# dumbbells – 10 reps
















Round 4

  • Fast feet on step – step – 40, 16, & 16 reps

  • Alternating side lunges – two 10# dumbbells – 16 reps

  • Lunge down to side & overhead press in middle – two 10# dumbbells – 8 reps

  • Alternating side lunges – two 10# dumbbells – 8 reps

  • Lunge down to side & overhead press in middle – two 10# dumbbells – 8 reps

  • Plie squat & upright row – two 15# dumbbells – 2 sets of 10 reps

  • Rear delt flys – two 10# dumbbells – 10, 8 & 8 reps


Round 5

  • Knee up & tap down – step – 4 sets of 8 reps

  • Alternating rear lunges & lateral raises – two 8# dumbbells – 13 reps

  • Lateral raises – two 8# dumbbells – 8x singles & 4x both arms

  • Shoulder circles – two 5# dumbbells – 12 reps (forward) & 10 reps (backwards) then 6 & 6 reps
















Round 6

  • Pulse squat off & over step – step – 34 reps

  • Incline tricep push-ups - hands on step – 12 & 8 reps

  • Chest flys with knees elevated – two 15# dumbbells & step – 12 reps

  • Pullovers – two 15# dumbbells & step – 8 reps of 4/4 count


Core (at 41mins) - put mat on step (I did these on the floor)

  • Plank with hands on step bringing alternating knees in & toe towards shoulder – step – 32 reps

  • Leg thrusters – step – 40 reps

  • Reverse crunches – step – 64 reps

  • Bike manoeuvre – step – 34 reps

  • 1 Minute elbow plank – mat on floor
















The workout ends with a 2 minute cool down and stretch.


Take Action

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If you enjoyed this workout, check out my review of Cathe Live: You Bet Your Bootcamp - HERE.


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