Cathe Live Review: Step Blasts Plus Weights (#143)
Step Blasts Plus Weights is a fast paced, fairly intense step circuit workout. This is an excellent routine and works the whole body well.
The routine consists of six rounds of one step cardio and several strength moves. Cathe does say at the start that it will be seven rounds but changes her mind to six on the third round. The cardio intervals and all straight forward step blasts so no choreography. They are all reasonably high rep and really get that heart rate up nicely. There is quite a bit of jumping onto and off the step but at 8” it’s not too bad.
The strength exercises are a mix of lower, upper body and compound moves. You are also move quickly from one thing to the next and that combined with the compound moves makes the whole workout feel pretty metabolic.I was pretty soaked by the end of this one. Some of the exercises also combine two moves so, for example, you do deadlifts / upright rows or 1 arm back fly / 1 arm rows. This adds to the challenge and as many of them are performed at a much faster pace, than usual, it is difficult to go too heavy. I generally stuck with the same weight as Cathe, except on chest flys, and this worked well for me. I got a great workout, as every muscle groups is hit, at least once, and as you are often doing multiple sets of an exercise so the work adds up quickly. There is only one move that specifically targets the core but many of the compound moves also use the core as supporting muscle group.
Overall, an effective, total body cardio and strength workout using the step.
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The Workout
Step Blasts Plus Weights is a cardio and strength workout consisting of six circuits. Cathe used moderate dumbbells, a full size step with two risers on each side and a mat for this routine.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Step Blasts Plus Weights is 49 minutes long and originally aired on 6th April 2017 (#143). The workout starts with a 4:30 minute warm-up, before moving straight into the first step cardio blast. The step, with two risers on each side, is set up horizontally in front of you at the start of the workout. You will need space in front of, behind and to the sides of your step for this routine. The step height does not change during the workout. Cardio moves shown in bold italics below.
Round 1
Power 15’s / power 7’s / power 3’s – step – 2x power 15, 2x power 7 & 4x power 3
Uneven squat & overhead press (when on top of step) - one 10# Db & step – 32 reps
1 Deadlift & 2 upright rows – two 15# Dbs (I used 20’s) – 10 reps
Bicep curls – two 12# Dbs (I used 15’s) – 8 sets (1x both arms & 2x 1 arm) & 8x 1 arm (alternating)
Round 2
Step knee, tap down – step – 4x 8 reps & 2x 4 reps
Front lunge & lateral raise / 1 arm front raises (standing) / front arc raises (bringing ends of Dbs together) - two 8# Dbs – 6x lunge & lat raise, 8x front raise, 8x lunge & lat raise, 8x front & 8x arc
Tricep dips (leg extended / crossed) – step – 48 reps & 16 reps
Overhead tricep extensions – two 12# Dbs – 10 reps (2/2 count)
Round 3
Narrow box jumps / wide box jumps – step – 8x narrow, 8x wide, 8x narrow & 8x wide
1 Leg abduction & 1 arm upright row / 1 arm front swing - one 10# Db & step – 16 reps (8 of each) each side
Rear delt flys – two 10# Dbs – 3 sets of 10 reps
Incline push-ups (hands on step) – step - 4 sets of 8 reps
Round 4
Straddle jumps – step – 12 reps & 3 sets of 8 reps
Elevated lunges (1 foot on step) – two 12# Dbs & step – 8x singles, 2x 7 pulses, 4x singles & 2x 3 pulses each side
Deadlift & sweeper curl / sweeper curls (only) – two 15# Dbs – 6 sets (1 of each) & 8x sweeper
Chest flys w/ leg extensions – two 15# Dbs (I used 20’s) & step – 20 reps
Round 5
Fast feet (tapping step) / jacks – step – 32 reps, 8x jacks & 32 reps
Uneven squat & overhead press (when on top of step) - one 15# Db & step – 20 reps & 16 reps
Incline tricep push-ups (hands on step) – step & mat – 12 reps & 15 seconds (as many as you can)
Round 6
Swim lunges – step – 80 reps (different arm patterns) & 24 reps
1 Arm back fly / 1 arm row - one 10# Db (I used 1x 12) – 10 sets (1 of each) each side
1 Arm row - Cathe holds two 10# DBs in one hand (I used 1x 20) – 16 reps each side
Step out squats (off step – 2 steps out & back) / squats off side of step - one 15# Db & step – 8x step out & 8x squats off side
Soldier planks (hands on step & feet on floor; alternate raising opposite arm & leg straight out) – step – 31 reps
Tricep push-ups (hands on step - same position as above) – step – 3 reps
Soldier planks – step – 8 reps
The workout ends with a 2 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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