Killer Legs is a lower body strength workout from Cathe Friedrich. At the end of 2023 Cathe released 4 stand alone workouts that are not part of a program/series. You can get this workout on DVD or download or stream it if you are subscribed to Cathe’s On Demand streaming.
This is a metabolic lower body workout. How intense it is depends on you and your choice of weights. Since this was the first time I did this workout, I used the same weights as Cathe and though I did get a good workout, I classify it more as a recovery level workout. Not for my heart rate but strength-wise. And there is nothing wrong with that. I have been working hard for more than 8 months with Cathe’s STS 2.0 followed by Caroline Girvan‘s CGX Iron Program. So a recovery workout was needed anyway. But again, if you haven’t been focusing on lifting heavy weights, this may be exactly your strength level.
In this workout Cathe hits all of your lower body muscle groups, especially if you do the premix that includes the barre bonus. She hits the inner thighs, outer thighs, quads, glutes and calves. In fact, the barre bonus is what really killed me. I have been doing strength work using heavy dumbbells. A barre workout is body weight endurance and my legs were burning! This workout is all standing. Even the stretching. For the main workout Cathe starts you out with light dumbbells then as the workout progresses you use heavier weights. But the heaviest weight you use is 25 pounds, so nothing super heavy. But even then she drops down to light dumbbells for some exercises. But her weights are just a guideline. Lift the weights that challenge you and give you the type of workout you are looking for. Overall this is a solid workout. It was nice to work my legs well without killing myself. I say that but, again, the barre worked burned!
Killer Legs is 38:12 minutes with a 5 minute warm up and a 3:45 minute stretch. Equipment: dumbbells. Cathe is using 25, 20, 15, 12, and 10 pound dumbbells.
- Squat oblique twist (hold one DB in both hands, squat and when you stand, raise one knee while twisting DB down toward hip, alternate legs) (Cathe is using one 10# DB)
- Still holding one DB in both hands, squat and when you stand, push DB overhead
- Combine #1 & 2–do #1 to one side then do #2 then do #1 to other side
- Squat alternating arm up (hold a DB in each hand, one is at shoulder level and one is at side, squat and when you stand, swap which arm is up and which is down) (Cathe is using 10# DBs)
- Alternating reverse lunges (Cathe is using 10# DBs)
- Continue #5 but it changes to 1.5 lunges (step back into reverse lunge and hold, lifting halfway out of lunge, lowering back to bottom of lunge then stepping feet together, continue alternating legs)
- Repeat #5 & 6
- Deadlifts (Cathe is using 15# DBs)
- Stand with feet wider than hip width, do 2 squats + one deadlift (Cathe is using 15# DBs)
- Squats (Cathe is using 20# DBs)
- Close grip sumo squat (legs are wide, toes turned out, bring DBs together in front of you/between legs) (Cathe is using 20# DBs)
- Pass under squats (hold one DB in one hand at shoulder, squat and stand, squat again and pass DB between thighs and behind one leg to opposite hand, then repeat this combo with DB in other hand) (Cathe is using one 12# DB)
- Deadlifts (Cathe is using 25# DBs)
- Touch down lunge (hold one DB in one hand, step one leg back into reverse lunge (same leg as hand holding DB), and hinge torso forward so DB comes close to floor while in lunge) (Cathe is using one 20# DB)
- Repeat #13
- Alternating cross-back (curtsy lunges) (Cathe is using 15# DBs)
- Continue #16 but add one deadlift after doing the cross-back lunge to each side
- Static/stationary lunges (Cathe is using 20# DBs)
- Repeat #18 on other leg
- Tap lunge combo (step back into reverse lunge, step back in and tap foot, step forward into front lunge with same leg, step back and tap foot, step back again into reverse lunge, remain in lunge and tap back foot in a few inches then back out then step feet together, repeat this combo on other leg and continue alternating sides; after a few reps Cathe removes the taps when stepping in) (Cathe is using 12# DBs)
- Calf raises (heel raises) (Cathe is using 20# DBs)
- Sumo calf raise combo (hold one DB on both hands in front of chest, stand with legs wide and toes turned out slightly, lower into squat and hold, raise heels, lower heels then rise out of squat) (Cathe is using one 20# DB)
- Continuing from #22, hold isometrically at bottom of sumo squat and raise and lower heels
- Side to side sumo squats (hold DBs at shoulders, step out to side into sumo squat then repeat, stepping out to other side) (Cathe is using 12# DBs)
- Continue #24 but lower DBs, holding them together in front of body and between legs when in squat
- Triple side lunges (hold one DB in one hand, step out into side lunge reaching DB across body and placing it on floor in front of foot that stepped out, shift into a stationary side lunge to other side, shift back into side lunge on first leg while picking DB up again and bringing legs together again, coming out of lunge) (Cathe is using one 15# DB)
- Repeat #26 on other side of body
- Repeat the triple side lunges but alternate sides this time
- Alternating front lunges (Cathe is using 12# DBs)
- Front lunge w/ knee lift (no DBs, step forward into front lunge, as you come out of lunge, raise front knee then go directly back into front lunge)
- Repeat #30 on other leg
- Lunge side bend combo (hold one DB in both hands, extend arms/DB overhead, arms/DB will remain overhead the entire time, do one front lunge, repeat on other leg, do one side lunge, repeat on other leg, side bend to one side then to the other side, repeat this combo) (Cathe is using one 10# DB)
- Sumo squat to side lunge (hold one DB in one hand, step out into a sumo squat, step back while passing DB to other hand, step out (same side) into side lunge, reaching DB down toward foot) (Cathe is using one 15# DB)
- Repeat #33 on other side of body
Killer Barre Bonus is 19 minutes; no warm up and 2 minute stretch. Equipment: some type of barre, a pilates ball and a light tension resistance loop. Cathe and crew are using her STS bars but you can use a chair or her Fit Tower, which is what I used. The DVD case, as well as Cathe’s website, states you need a medium tension resistance loop, however that is not what Cathe and crew are using. They are using the pink light resistance loop.
- Stand behind barre, hands on barre and pilates ball between thighs, do squats
- Barre squats or, as Cathe calls them, high and tight squats–ball is still between thighs, raise onto toes and continue squatting, but torso remains straight
- Repeat #1 & 2
- Lower into barre squat and pulse 3x
- Repeat #2
- Lower into barre squat at normal speed but rise slowly
- Changes to lowering slowly then raising at normal speed (still barre squat w/ ball between thighs)
- Hold isometrically at bottom of barre squat and pulse
- Turn to side so one forearm can rest on barre, lift outside leg to side and place ball in knee pit, pulse bent knee upward; continue pulsing while slowly moving leg forward then back
- Still in same position as #9, leg is still raised out to side w/ ball, bring bent leg forward then return to start (no pulsing); changes to bringing bent leg forward then back then lifting leg higher and lowering it
- Repeat #9 & 10 on other leg
- Back and leg stretches
- Face barre again, stand far enough away so you can hinge forward w/ hands resting on barre, lift one leg behind you and bend knee, holding ball in knee pit, bend standing leg and pulse down in a single leg squat
- Same position as #13, but remove ball from behind leg and reach ball toward floor as you continue pulsing
- Repeat #13 & 14 on other side of body
- Set ball aside and get resistance loop; you also do some back stretches
- Place loop around ankles, stand beside barre with one hand resting on bar, lift outside leg out to side and pulse up against loop; changes to drawing small circles with leg
- Hip stretches
- Repeat #17 on other leg
- Hip stretches
- Face the barre with both hands resting on barre, loop is still around ankles, pull one foot partway out of loop so loop is round sole of that foot, push foot back against the loop
- Same position as #21 but instead of pushing foot back, lift loop and hold for 2 counts before lowering; changes to lifting and lowering (no isometric holds)
- Repeat #21 & 22 on other leg
Premixes:
- Killer Legs + Killer Barre Bonus – 56:41
- Killer Legs Timesaver 1 Heavy Weight – 21:46
- Killer Legs Timesaver 2 Moderate Weight – 23:58
- Killer Barre Bonus + Killer Legs – 56:41
- Killer Barre Bonus + Warm Up / Cooldown – 28:00
- Killer Legs Extreme – 43:51
- Killer Legs Timesaver + Killer Barre Bonus – 39:26
