Cathe Live: Hi-Lo HIIT w/ Step

Another awesome Cathe Live workout. Just like Hi-Lo HIIT Live, this workout is based on Ripped with HIIT series and gives you a “premix” you do not get with the DVDs. And I absolutely love it! These are the kind of premixes I love but we never get on DVD. Just like the other live workout, this one alternates plyometric HIITs w/ low impact HIITs. The difference is that this workout uses a step. The step is used for the high impact/plyo HIITs. The low impact HIITs are done on the floor. And, of course, this workout gives you different exercises than the ones you get in the Hi-Lo HIIT w/ no step. Also, just like the other one, this has a 7:30 minute core section that you can skip for a 35 minute HIIT workout. So it is perfect for a doubles workout! But it is a pretty excellent core section. This morning I did the entire workout and ended it with STS Extended Stretch to round out my hour. Very nice workout this morning overall!

Hi-Lo HIIT w/ Step is 42:30 minutes long; 8 minute warm up, 25 minutes HIIT, 7:30 minutes core and 2 minute stretch. Equipment needed: a step @ 8 inches and a mat for the core work at the end. It aired live on 12/18/14 and here is the video clip.

1. Pivoting apple pickers
2. Straddle jump and when you jump back on step, jump on one leg; alternate legs
3. 3 ice breaks + one elbow strike to side
4. Lateral box jumps
5. Windmills
6. Box jumps + power 7s
7. Fred Astaires
8. 3 wide box jumps + 1 plyo jack
9. Lean back volley forward
10. While straddling step, jump forward and back 3x then jump on and off step; ends w/ straddle jumping on and off step
11. Hi/lo side punches w/ squat hops
12. 180 squat jumps w/ one foot on step 7x; repeat 3x then do power 7s before repeating on other side; repeat but this time three 180 squat jumps and power 3s
13.  Low impact split lunges
14. Lateral box jump on step to other side, lateral jump back to start, burpee and 2 tuck jumps
15. Galloping jacks (fast straddle step in and out–on floor, not step)

Core:

1. Ankle grabbers, 10 reps
2. Butterfly sit ups, 10 reps
3. Repeat 1 & 2
4. Side elbow plank hold; raise top leg and hold; still in side elbow plank, top hand behind head, bring top elbow to bottom hand on floor for 12 reps
5. Elbow plank hold; raise one arm and opposite leg; alternate tapping knees to floor
6. In straight arm plank alternate bringing same side knee to elbow, 20 reps
7. Reverse crunches