Cathe Live Review: Advanced Step Choreography (#192)
Advanced Step Choreography is a steady state cardio step workout that consists of four combos. The combos alternate between one more ‘dancey’ combo and one ‘power’ combo. This workout was definitely more intermediate, in terms of intensity, but it was a really fun workout that I thoroughly enjoyed. This is probably my favourite Cathe step workout so far (and I have tried them all)! So if you are looking for something different, for a lighter day, then this would be perfect. Cathe gives you a water break between each combo and none of the moves are really that high impact. Even the ‘power’ combos don’t contain her usual high intensity blasts. There is definitely more steady state ‘stepping’ rather than jumping in this one.
As usual Cathe’s cueing is excellent throughout the routine. Also she breaks down each of the combos so you gradually build up the layers until you have the full combo. You then repeat the full combo four times through before taking a water break and moving onto the next combination.
The ‘dancey’ combos definitely have more challenging choreography, although if you are familiar with her step DVDs then you will probably recognise most, if not all of the moves. The ‘power’ combos are more athletic-type moves and Combo 4 even contains one of the blasts from Fit Split Shred Cardio, although a much easier version as you do knee lifts between each blast.
The second ‘dancey’ combo (Combo 3) is definitely the hardest in terms of choreography. I was often a beat behind during this section but that wasn’t an issue. I did have to concentrate hard on this one and first time through I was definitely confused in a few places. However, second time was much better so if you struggle with this one – be patient and it will get easier.
Once you have completed all of the combos, Cathe gives you another water break and then you string all the combos together (once on each side) two times through. The second time through, Cathe gets a little lost on Combo 3 and has to start this one again but as she say ‘bloopers burn calories too’ so no issues!
As Cathe says at the end of this workout ‘the name of the game is simply having fun’ and this is very much what this workout should be. Don’t worry if you don’t get all the steps the first time through just have some fun and eventually you will get or if not have a lot of fun doing so!
Overall, this was a really fun steady state workout – not high intensity but afterwards you feel pleasantly worked. Cathe and class use a 6”step for this but to increase the intensity a little further you could obviously raise the step height to 8” if you prefer.
(For more information about Cathe Live, how to sign up & to see all of my Cathe Live reviews, click HERE).
The Workout
Advanced Step Choreography is a steady state cardio step workout consisting of four combinations – two more ‘dancey’ combos and two more ‘power’ combos. Each combo is built up slowly so you have a chance to learn the moves before they are put together and repeated four times through. Once you have completed all combos you string them together and run through this pattern twice before cooling down. Cathe and class used a 6” step but you can obviously raise the step height, if you wish. The step is set up horizontally in front of you and is used during the warm-up as well. (Note - you will need room on all sides of your step as you will be moving all round it).
What You Need To Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Advanced Step Choreography is 50 minutes long and originally aired on 5th April 2018 (#192). The workout starts with a 6 minute warm-up using the step. Below are the finished combos but each one is built up gradually, in stages, to give you a chance to learn a few of the moves before adding on more.
Combo 1 – Dancey Combo
Elbow to knee corner to corner.
Run, run & turn around the step.
Over the top of step, tap & reverse turn, tap, reverse turn (other direction) & back over the step.
Step, knee, tap out & ball change
Shuffle on the board (small), rock front & back, exit & turn. Up & back (across step), up & back. Over face & over, exit side & ball change, over & ball change, box step to exit.
Repeat above 4 times as final combo.
Water break at 16 minutes
Combo 2 – Power Combo
2 Repeater knee, straddle, jump up / down, burpee (hands on step), jump up / down & burpee
Lunge x3, face front & mambo cha cha, up & lunge, exit
Mambo cha cha, up & lunge, exit
Repeat above 4 times as final combo.
Water break at 21:20 minutes
Combo 3 – Dancey Combo
Hamstring front & back, full pivot on step, straddle wide & cross, triple (one side), triple (other side of step), triple (on top of step)
Reverse V-step (on step), reverse V-step (other direction)
Reverse mambo on step, reverse mambo on floor, up & back, triples around the step
Reverse mambo on step, reverse mambo on floor, up & back, triples around the step
Repeat above 4 times as final combo.
Water break at 30:30 minutes
Combo 4 – Power Combo
Jump wide on to step / jump off, 180 turn, power 3’s
Step sweep, basic (back to tv), step sweep, basic
Big scoop to side (on floor), scuttle back, kick corner to corner
Big scoop to side (on floor), scuttle back, kick corner to corner
Repeat above 4 times as final combo.
Water break at 35:40 minutes
Run through all combos together two more times (with knees & jump shots between 3rd & 4th Combos)
The workout ends with a 4 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 enjoyed this workout, check out my review of Cathe’s LITE: Cardio Party HERE.
If you enjoyed this review, please share it using the links below.
The choreography in the 3rd combo is really tricky. I remnded several times and still couldnt "get it." Individual combo 3 moves arent bad, but linking them together is a whole different ball of wax. On the upside, the workout isnt an intense one. Definitely high intermediate, not advanced.