Full Backcover Description
This 60-minute advanced total body conditioning circuit will provide the ultimate overall fitness challenge. You will need a light and heavy set of hand weights as well as a fixed weighted barbell for this workout. The workout focuses on 5 fitness cycles each consisting of cardiovascular work as well as lower and upper body strength training. Let’s look at the breakdown:
CYCLE ONE — Cardio: A step combination which includes power 15’s and fast foot agility drills. Legs: Dumbbell leg press followed by squats with your fixed weighted barbell. Triceps: Tricep push ups on the high step, dumbbell tricep overhead extensions with static lunges, and one arm dips on the high step.
CYCLE TWO — Cardio: A step combination consisting of spike lunges, slam its, and jump freezes. Legs: Leg press followed by plié squats with a fixed weighted barbell. Shoulders: Overhead press with fixed weighted barbell, one arm dumbbell lateral raise, decline push ups, and dumbbell rear delt flys.
CYCLE THREE — Cardio: A step combination of power jumps and plyo jacks. Legs: Leg press and hover squats. Biceps: Barbell curls, hammer curls with back lunges, and standing hammer curls.
CYCLE FOUR — Cardio: A step combination including quick scissors and power scissors. Legs: Leg press. Back: Barbell back rows, barbell deadlifts, and wide grip back rows.
CYCLE FIVE — Cardio: A step combination of knee, outer thigh, and top straddles. Legs: Leg press and sit-n-stands. Chest: Traditional push ups, dumbbell chest flys mixed with hamstring and glute tucks, and cross over push ups.
A stretch completes the workout.
DVD has programmable chapters and premixed alternate workouts.
Cathe Friedrich's High Step Training
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: Higher
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: 60 min.
Street Date: 06/01/2005
Certified instructor description:
You get five complete cycles — they're all superbly cued and fast-paced, with excellent transitions. They're like five “mini-workouts” — each cycle features distinct moves in the same sequence (aerobics, lower-body toning, upper-body toning). The cardio ranges from plyometrics and jumping jacks to agility drills and diverse step combos. The lower-body routines include lots of challenging weighted leg press variations. The upper-body moves are also tough — chest flies, one-arm tricep extensions and decline push-ups (the music even speeds up here to keep you energized). The pre-programmed “Premix” feature also lets you do a shorter workout focused on just specific body parts and exercises. Requires a high step, two sets of dumbbells and a barbell. ©2004.