Cathe Live: Step Blasts + Weights

Step Blasts + Weights is another excellent total body strength + cardio live workout. It is intense but none of the cardio blasts are crazy HIIT-level plyometrics. But everything builds. The cardio is intense enough to really elevate your heart rate then Cathe usually follows the cardio with metabolic strength work–keeping your heart rate elevated so you continue burning fat. She also hits every muscle group pretty nicely for a workout of only 49 minutes. In the beginning Cathe says the workout is made up of 7 rounds but then in Round 3 she says it’s only 6–which is what it ended up being–6 rounds. Each round starts with a cardio blast then is followed by several strength exercises.

Step Blasts + Weights is 49 minutes long; 4:30 minute warm up and 2 minute stretch. Equipment needed: step @ 8 inches and a variety of dumbbells. It aired live on 4/06/17 and here is the video clip.

Round 1:

1. Power 15s, power 7s, power 3s
2. Uneven squats on step w/ overhead press (Cathe used one 10# DB, I used one 15# DB)
3. One deadlift + 2 upright rows (15# DBs)
4. Bicep curls (Cathe used 12# DBs, I used 15# DBs)

Round 2:

1. Knee up and tap down
2. Alternating front lunges w/ side lateral raises; changes to alternating front raises; repeat; changes to double arm front raises that arc at top of move, bringing ends of DBs together (8# DBs)
3. One leg tricep dips off step
4. Overhead tricep extensions (12# DBs)

Round 3:

1. Box jumps, both wide and narrow
2. One leg side leg abduction w/ one arm upright row off step; upright row changes to one arm front swing; repeat (Cathe used one 10# DB, I used one 12# DB)
3. Rear delt flys, 10 reps, 3 sets (10# DBs)
4. Push ups w/ hands on steps, 4 sets of 8 reps

Round 4:

1. Straddle jumps off step w/ 2 hops on top of step
2. Lunges w/ back foot on step (Cathe used 12# DBs, I used 15# DBs)
3. One deadlift + one bicep curl; ends w/ just bicep curls (15# DBs)
4. Chest flys on step w/ bicycle legs (Cathe used 15# DBs, I used 20# DBs)

Round 5:

1. Fast taps (toes tapping step)
2. Uneven squats on step w/ overhead press (one 15# DB)
3. Tricep push ups w/ hands on step

Round 6:

1. Swim lunges off step
2. One arm rear delt fly + one arm row; alternate (Cathe used one 10# DB, I used one 12# DB)
3. One arm row (Cathe holds two 10# DBs on one hand, I used one 25# DB)
4. Step out squats off step (one 15# DB)
5. Soldier planks w/ hands on step
6. Tricep push ups w/ hands on step
7. Repeat #5

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