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A fast-paced, non-stop workout with exceptionally varied intervals (in both the cardio and toning). Each of the five aero / tone cycles is completely different; they're all designed to build stamina, strength and endurance. The toning segments feature an ever-changing medley of proven classics - from squats, calf raises and dead lifts to push-ups, curls and isolation flies. The shorter aerobic sections range from kickboxing and "fast feet shuffles" to power jacks and plyo-tucks (lots of high intensity / high impact). Throughout, Cathe's cuing is clear and inspiring ("welcome the challenge!"). DVD "premix" feature has two pre-programmed shorter workouts. Requires 2 to 10 lb. dumbbells, a barbell and a 6-foot Dyna-band. A high step or Fanny Lifter (14 "high) is suggested; a regular step will work.
This is another Cathe workout that features use of the High Step, she finds many ways to use it in this one hour plus workout. In addition to the High Step, you will need an assortment of dumbells, a barbell and a resistance band. You start with a simple and basic warmup, the last part of it uses the step where you will see basic steps, repeaters, rocking horses, lunges and knee lifts. Then you will move on to the workout which contains five cycles, each cycle containing a short cardio segment first, then lower and upper body work.
Cycle 1 - step aerobics, leg presses w / resistance band, pushups on high step, leg press w / overhead presses using light weights, tricep dips, and tricep pushups
Cycle 2 - cardio (high impact including jacks, plyos, air jacks and tuck jumps), barbell squats, deadlifts, barbell rows (two sets), rows w / resistance band and pushups
Cycle 3 - kickboxing using step, leg presses w / resistance band, hammer punch lunges, barbell bicep curls, an arm tricep extensions using band
Cycle 4 - cardio (jacks, shuffles, assorted hi-lo aerobics), dumbell plie squats, seated side lateral raises, external rotations, seated T-back squeeze and isolation chest flies
5 Cycle - cardio (zig zag jumps, airborne jumps), calf raises, decline pushups, upright rows, overhead presses, rear delt raises w / resistance band and hover squats
Following all of that is a core / abs segment which I usually skip as I am too spent to go on and well deserved stretch.
There are a couple premixes included if you are short on time or just don't feel like doing the entire workout, they are 51 and 32 minutes.
Level: Inter / Advan
Aerobics impact: Higher
Aerobics choreography: Basic
Toning emphasis: Total body