Cathe Friedlich – Step Heat

March 24, 2012 by  
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I’ve done this DVD about 3 or 4 times. Today I felt like I finally got most of it down. Nice slow warm-up which I love and fun funky cool-down. In the middle lots of step. Some high impact but easy to adjust. I did it with a 6 inch step and got a great workout.

cathe rotation

March 22, 2012 by  
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WEEK 1
Day 1: Body Fusion
Day 2: Basic Step
Day 3: Power Hour
Day 4: Rest or any stretch workout
Day 5: C&W step only premix and abs from C&W
Day 6: Total Body Sculpting
Day 7: Low Impact Step

WEEK 2
Day 1: Rest or any stretch workout
Day 2: Muscle Endurance
Day 3: Step Blast step sections #1, #2 & #3 & cooldown/stretch
Day 4: Body Fusion
Day 5: Rest or any stretch workout
Day 6: Step Heat
Day 7: Total Body Sculpting

WEEK 3
Day 1: Rhythmic Step step sections #1, #2 & #3 & cooldown/stretch
Day 2: Rest or stretch
Day 3: Push Pull
Day 4: Low Max #1-#4 premix
Day 5: Step Jam (only use 1 set of risers or just the platform)
Day 6: Rest or stretch
Day 7: Super Sets

WEEK 4
Day 1: High Step Circuit
Day 2: Step Max (only use 1 set of risers or just the platform)
Day 3: Rest or Strech
Day 4: Muscle Max
Day 5: Low Max #4-#7 premix
Day 6: Body Fusion
Day 7: Rest or Strech

WEEK 5
Day 1: Cardio & Weights
Day 2: Cardio Kicks
Day 3: MIS
Day 4: Rest or Strech
Day 5: Bootcamp Lower & Upper Body premix; Bootcamp Core only premix
Day 6: Imax 2 Intervals #1-#5
Day 7: Step Heat (use 1 set of risers)

WEEK 6
Day 1: Circuit Max
Day 2: Imax 2 Intervals #6-#10
Day 3: Rest or Stretch
Day 4: High Step Challenge Timesaver #1
Day 5: Power Max
Day 6: Muscle Max Upper Body Only premix & Muscle Max abs
Day 7: Muscle Max Lower Body Only premix

WEEK 7
Day 1: Rest or Stretch
Day 2: CTX Step & Intervals step & Chest
Day 3: CTX 10-10-10 step & Tri’s
Day 4: CTX Power Circuit step & Back
Day 5: CTX Leaner Legs
Day 6: CTX Kickbox & Bi’s
Day 7: CTX All Step & Shoulders

WEEK 8
Day 1: Rest or Stretch
Day 2: Body Blast Timesaver #1
Day 3: Body Blast Timesaver #2
Day 4: Body Blast Timesaver #5
Day 5: Body Blast Timesaver #3
Day 6: Body Blast Timesaver #4
Day 7: Rest or Stretch

WEEK 9
Day 1: SJ&P Step & Hi/Lo premix (no circuit work, just cardio)
Day 2: Pyramid Upper Body (entire workout)
Day 3: Kick Max Low Impact Kick Box premix
Day 4: Pyramid Lower Body (entire workout)
Day 5: Rest or Stretch
Day 6: Rhythmic Step
Day 7: Body Max Step & lower body circuit (no upper body work)

WEEK 10
Day 1: Step Works
Day 2: Pure Strength Chest, Shoulders & Tri’s
Day 3: Imax 1
Day 4: Pure Strength Back, Bi’s & Abs
Day 5: Rest or Stretch
Day 6: Pure Strength Legs & Abs
Day 7: SJ&P step only premix (no cooldown) and C&W step only premix (no warmup)

WEEK 11
Day 1: Gym Style Chest & Tri’s
Day 2: Step Blast
Day 3: Gym Style Back, Shoulders & Bi’s & any ab workout from Ab Hits
Day 4: Rest or Stretch
Day 5: Gym Style Legs & any ab workout from Ab Hits
Day 6: Imax 2
Day 7: Cardio Kicks

WEEK 12
Day 1: Slow & Heavy Chest & Back
Day 2: Step Works
Day 3: Rest or Stretch
Day 4: Slow & Heavy Bi’s & Tri’s
Day 5: Imax 3 (if you are not up to this level yet, use the platform only and modify – its ok to modify!)
Day 6: Slow & Heavy Legs & Shoulders
Day 7: Step Fit

Here is a generic breakdown in case you don’t have a certain workout for a certain day:

WEEK 1
Day 1: Circuit workout
Day 2: A basic step workout (no longer than 40 minutes)
Day 3: Total Body workout
Day 4: Rest
Day 5: half hour cardio and abs
Day 6: Total body workout
Day 7: Basic step workout (no longer than 40 minutes)

WEEK 2
Day 1: Rest
Day 2: Total Body workout
Day 3: 45 minutes of cardio
Day 4: Circuit workout
Day 5: Rest
Day 6: 50 minutes cardio
Day 7: Total Body workout

WEEK 3
Day 1: 45 minutes cardio
Day 2: Rest
Day 3: Total Body workout
Day 4: 45 minutes cardio
Day 5: 50-60 minutes cardio
Day 6: Rest
Day 7: Total Body workout

WEEK 4
Day 1: Circuit workout (45 minutes)
Day 2: 50-60 minutes of cardio
Day 3: Rest
Day 4: Total Body workout
Day 5: 45 minutes of cardio
Day 6: Circuit workout
Day 7: Rest

WEEK 5
Day 1: Circuit workout – at least an hour
Day 2: 60 minutes of kickboxing (cardio)
Day 3: Total Body & abs
Day 4: Rest
Day 5: Total Body & abs
Day 6: 30-40 minutes cardio
Day 7: 60 minutes Cardio

WEEK 6:

Day 1: Circuit workout – at least an hour
Day 2: 30-40 minutes cardio
Day 3: Rest
Day 4: Circuit workout
Day 5: 60 minutes Cardio
Day 6: 45 minutes upper body workout
Day 7: 45 minutes lower body workout

WEEK 7
Day 1: Rest
Day 2: Chest workout & 30 minutes cardio
Day 3: Triceps workout & 30 minutes cardio
Day 4: Back workout & 30 minutes cardio
Day 5: Leg workout (an hour)
Day 6: Biceps workout & 30 minutes cardio
Day 7: Shoulder workout & 30 minutes cardio

WEEK 8
Day 1: Rest
Day 2: Chest & Triceps workout & 30 min. cardio
Day 3: Back & abs workout & 30 min. cardio
Day 4: Leg workout
Day 5: Biceps & Abs workout & 30 min. cardio
Day 6: Shoulders & 30 min. cardio
Day 7: Rest

WEEK 9
Day 1: 45 minutes to an hour of cardio
Day 2: Upper body workout
Day 3: Low Impact cardio (60 minutes)
Day 4: Lower body workout
Day 5: Rest
Day 6: 60 minutes cardio
Day 7: 45-60 minutes HIIT training

WEEK 10
Day 1: 60 minutes cardio
Day 2: Chest, Shoulder & Tri workout
Day 3: 60 minute HIIT workout
Day 4: Back, Bi’s and Abs workout
Day 5: Rest
Day 6: Leg & abs workout
Day 7: 45 minutes cardio

WEEK 11
Day 1: Chest & Triceps workout
Day 2: 60 minutes cardio
Day 3: Back, Shoulders & Biceps workout & abs
Day 4: Rest
Day 5: Leg workout & abs
Day 6: 60 minutes HIIT workout
Day 7: 60 minutes cardio

WEEK 12
Day 1: Chest & Back workout & abs
Day 2: 60 minutes cardio
Day 3: Rest
Day 4: Biceps & Triceps workout
Day 5: 60 minutes HIIT workout
Day 6: Legs & Shoulders workout
Day 7: 60 minutes cardio