Full Backcover Description
HIGH STEP CIRCUIT: This fitness conditioning circuit will burn fat and shape and tone your body from head to toe. Upon completing the warm up, you will go into six fitness cycles.
Each fitness cycle consists of the following components:
ONE: A fun and easy step aerobic combination (that repeats itself 4 times) totaling one minute.
TWO: A lower body exercise on the high step.
THREE: A compound exercise that consists of lower and upper body using 3-pound hand weights.
FOUR: An upper-body exercise using resistance tubing (working the same body part that was used with the weights just before it).
FIVE: A core/abdominal exercise.
Each of the cycle components listed above will contain different exercises (per cycle) for greater variety and improved fitness benefits. Upon completing the workout, you will have worked each major muscle group of the body. A stretch completes this workout. Here is a sample of one of the six multi-exercise fitness cycles: Cardio: Basic Step Moves on a lowered step platform. Lower Body: Leg press on high step. Compound Exercise: Squats and Shoulder Press with hand weights. Upper Body: Shoulder Press with tubing. Core: Reverse Crunches.
STABILITY BALL AND ABDOMINAL WORKOUT: This 9-minute workout focuses on strengthening the core and abdominal muscles through the use of a stability ball. If you have never used a stability ball before, you can follow the modifier and do the workout without the ball.
DVD has chapters.
Cathe Friedrich's High Step Circuit
Beginner: Just starting out, very overweight or haven't exercised in over six months.
Intermediate: Active in sports, dance or any regular exercise (2 to 3 times per week).
Advanced: Very active in sports or consistently work out four or more times per week.
Aerobics Impact: Lower
Lower Impact: Both feet never leave the ground at the same time. This minimizes stress on your knees.
Higher Impact: Includes movements like jumps, hops and skips. Very high-impact is called plyometrics.
Mixed Impact: This alternates or combines the above styles.
Aerobics Choreography: Basic
Basic: The easiest to follow. It ranges from simple walking-style marches to sports and athletic movements.
Complex: More intricate combinations and patterns. They're ideal for people who like to dance.
Moderate: More interesting than Basic, less dancy than Complex.
Toning Emphasis: Total Body
Upper body: Arms, chest and back.
Lower Body: Legs, thighs, hips and buttocks.
Abs: Abdominals (stomach), core and sometimes lower back.
Total body: Tones all three of the above muscle groups.
Instructor: Cathe Friedrich (Instructor Profile)
Runtime: 47 min.
Street Date: 03/01/2005
Certified instructor description:
Six well-structured, well-cued seven-minute intervals. They all feature the same compact, fast-changing sequence: pure aerobics, aero/tone and pure toning (all designed to keep your heart rate in the fat-burning zone). The exercises are long enough to be effective and short enough to be interesting/motivational. Each of the six intervals begins with two minutes of step aerobics and high-step training. That's followed by multi-muscle (upper/lower body) toning. Then it's about a minute each of three more body-sculpting techniques: dumbbells, X-ertubing and corework. As usual, Cathe's cuing is clear and easy to follow.
Also has a “bonus” 9-minute stability ball workout. Requires an X-ertube and 2 to 5 lb. dumbbells. A high step or Fanny Lifter (14inch high) is suggested, but a regular step will work. ©2004.