AngieFitnessTV: Strong & Sweaty Step

Strong & Sweaty Step is the full version of a step cardio workout I have already reviewed here: Step Strong 4 Combination Class. Check out that review for more information about the step cardio segments of this workout. This workout alternates step cardio combos with strength training circuits. This is an excellent total body cardio + strength workout from AngieFitnessTV. And in this workout, Angie is lifting heavier than she has in any of her other workouts that I’ve done. I know Angie has a lot of YouTube workouts and I have previewed others that have more “serious” strength training. I am just not in a place yet with my shoulder rehab where I can actually do them. But I am getting there! Today I decided to give this one a try. I lifted my normal weights on my right hand and modified (used lighter weight) on my left side. If it was a lower body move I lifted lighter with both hands so that my lower body was worked evenly. I also wore my 8 pound weighted vest for the entire workout. I got a great workout!

This workout was originally filmed live and during the live version Angie had technical difficulties. This is the “cleaned up” edited version of the workout that she posted later. There are still a few weird glitches but it doesn’t affect the flow of the workout. As noted below in the break down, I had to make some modifications due to the fact my left arm is still rehabbing from surgery but I was able to do quite a bit. Other than using different weights with my left arm, here are some of the other modifications I incorporated: I did wall push ups instead of push ups, I did the plank hold on my knees and for renegade rows I was able to be in a full one arm plank when rowing with my left arm but I just did a regular (standing/hinged forward) row with my good arm rather than attempting to do a one arm plank on my healing arm. So, as you can see, there are always ways to modify workouts and make them work for you, regardless of whatever circumstance you are dealing with.

Strong & Sweaty Step is 64:35 minutes; 5 minute warm up and 4:30 minute stretch. Equipment: step with risers (Angie’s is at 6 inches and I had mine at 8 inches) and various dumbbells. I also wore an 8 pound vest. After the warm up Angie goes straight into the first two step combos which lasts 11 minutes. Then you do approximately 15 minutes of strength training. Next you go into more 2 step combos which lasts 10 minutes. Then you do your second strength training circuit which lasts 10 minutes. You finish the workout by putting together all 4 of the step combos you previously learned and run through all 4 of them all several times. This lasts 8 minutes.

Strength Circuit #1 (starts @ 16:26 and ends at 29:56) (Angie uses 15 pound dumbbells for everything; the weights listed below are what I used in my right hand unless it is a lower body move then I held the same weight in both hands):

  1. Front loaded squats to various tempos (straddle your step bench while holding DBs at shoulders) (15# DBs)
  2. Single arm back rows, 24 reps (one 18# DB)
  3. Repeat #2 on other arm
  4. Alternating bicep curls; changes to double arm bicep curls done to various tempos (12# DBs)
  5. Deadlifts (18# DBs)
  6. Stationary lunges, 16 reps (Angie starts with front foot on step then moves to both feet on floor) (12# DBs)
  7. Repeat #6 on other leg (Angie is on the floor for all of these)
  8. Hammer curls (15# DBs)
  9. Hammer curl to overhead press to squat (15# DBs)
  10. Push ups with hands on step

Strength Circuit #2 (starts 39:50 and ends at 50:48) (as noted above, the weight listed for me below is what I used in my good arm; if only one weight is listed then I used the same as Angie)

  1. Alternating straight arm front raises, 8 reps (Angie is using 10# DBs; I used 8# DBs))
  2. Upright rows, 8 reps (Angie is using 10# DBs; I used 8# DBs)
  3. Repeat #1 & 2 three more times
  4. Alternating tricep kickbacks, 32 reps (Angie is using 8# DBs; I used 10# DBs)
  5. Single arm overhead press, 16 reps (15# DB)
  6. Repeat #5 on other arm
  7. Rear delt flys, 24 reps (8# DBs)
  8. Wide pile squats holding DBs in front of you at chest level, done to various tempos (Angie is using 15# DBs; I held one 18# DB in both hands)
  9. Renegade rows with one hand on the step, 16 reps (Angie is using one 10# DB; I used one 18# DB)
  10. Repeat #9 on other arm (this time her other hand is on the floor not the step)
  11. Straight arm plank hold; add rocking forward and back while in plank (pushing forward with toes)

For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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