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Post by Karla on Aug 8, 2023 23:34:01 GMT
Please leave reviews of Cathe workouts here. Don't worry if your review is too short, or inadequate. This is meant to be fun!
Some people give detailed breakdowns and others don't. Just letting people know if you like or dislike a workout helps :-)
You can use the search bar at the top of this thread to find specific instructors or workouts.
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Cathe
Aug 14, 2023 23:31:20 GMT
Post by Karla on Aug 14, 2023 23:31:20 GMT
Shock Cardio Athletic Step
Cathe Friedrich
Year Released: 2009
This step workout includes approximately a 6 minute warmup, 33 minutes of step (including 4 combo's and a finished product), and an 8 minute cooldown/stretch).
Okay, the 1st time I did this workout, I thought the music was bad, the cueing was almost always on the move instead of before it, & it wasn't intense. I pick up choreography quickly, but I didn't catch on until the 2nd or 3rd time doing the combos b/c of late cueing.
Well, the 2nd time I did it, I got all the moves immediately & had to eat my words on everything except the cueing (still not early enough but I caught on). I actually liked the music (especially after the 1st combo), & when I got it all down & was able to put my energy into it, it was intense. The DVD menu shows 3 combos & then "finished product", but when actually viewing the DVD, there is another "combo" after "finished product" that is a mish-mash of basic moves that get the heart rate up. I'm not sure why that is not on the menu...seems like a mistake or something (but no big deal).
I would give this workout a 4/5, and I took off 1 star b/c the cueing could be much better (& is in Step Moves), but I think the steps are easy enough to catch on to & you won't need it after doing the workout a few times. If you are someone who does not catch on to choreography easily without good cues, and who also doesn't want to spend a little time learning the routine, this may not be for you.
I like the shorter length (total of about 47 minutes).
Instructor Comments:
Cathe does seem a bit more serious in the Shock Cardio DVDs, but she is still pleasant and smiling and I enjoy working out with her.
Nyx Black
01/02/2010
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Cathe
Aug 14, 2023 23:37:38 GMT
Post by Karla on Aug 14, 2023 23:37:38 GMT
Maximum Intensity Cardio
Cathe Friedrich
This tape a wonderful!!!! This is a high high high intensity CARDIO!!! with aerobic intervals.
Type of tape: The first section is low impact and although it is possible to do low impact for the remainder of this tape... it is very easy to get drawn into it and want to do the high impact version of the moves...
In fact, to anyone who loves high impact or can handle running or jogging should not hesitate to get this one!!! You won't regret it!!!
Lots and lots of full arm movements.
The set: the usual Cathe comfort blue hues.... mellow and pleasant color (IMO)
The class: Cathe and 4 female students. The students keep up with her very well...
Effectiveness: I was dripping with sweat by the end of this tape, my heartrate was at almost 100%, the highest of any tape!!!.. It was compelling and encouraging !!!
The Music: On the first half the floor cardio is techno... upbeat!!!
On the second half - step portion is vocals, recognisable but appropriate.
Film quality: Good!
Fitness Level: Beginners can follow with little or no problem, the steps are NOT very intricate, although in the beginning of the step portion she assumes that you know how to do the steps.... easily compensate by rewinding a few times... There is a lot of repetition of previous moves.. and a lot of repetition of each move.
Intermediate and Advanced will be challenged because it takes work!!! The intensity is demanding!!!!
Equipment: For the 1st half... good sneakers!!!!
For the 2nd or step half: you will need a long size step..
Warm up: 7 min long... Reaches with arms while doing toe taps, calf pumps... Lots of full arm movements... repeats all these moves over and over and over...
at 3min introduces side steps, grapevines and L steps.
at 4.30 min adds lunges.
The workout: 1st section is low impact.
Grapevines, side steps, step turns.
at 3 min. scoops
at 5 min, medium impact begins:
shuffle twists while circling arms, then shuffle twists while reaching arms corner to corner..
Legs to side w/ arm swing..
Heel toe, kicks w/ arm, circle jacks.
She is very encouraging... says "You can do it!!!"
at 10 min... begins the high impact:
jacks, kicks,
leap lifting one leg up,
two foot hops,
jumprope,
music very fast now!!!
airborne jumps,
kicks, then knee ups..
at 16 min. adds higher leg kicks, scissors, & plyo jumps...
at 20 min. adds slow plyo heel digs.
Total cardio this section = 26 min.
The workout: Step section / music is vocals in this section.
She starts with basics, rock press, knee lifts,
introduces a combo: Rock press, back straddle, two knees.. (just goes right into it)
then sachee on box then off box...
two knees and walk around.
at 5 min. run run on box, knee repeaters, ricochet,
at 7.40 min. combines everything from the beginning.
at 10 min. uneven lunge, then hops accross length of box. Then repeaters.
song: "Rollercoaster"
at 13 min. jacks on box and off box, lunge off box.
at 20 min. combo: around the world, knee ups, then straddle.
at 22 min. combines everything from the top.
at 25 min. Interval Blast begins.
Blast: two feet hop up on box, jump rope 2x on box
power circles 7x per leg, jump jump on box.
8x everything!
as a break - marches & grapevines
repeat Blast: 8x everything again.
break - marches & grapevines
repeat Blast: 4 x everything.
break again...
Music is perfect for this section!!!!
at 31 min. begins cooldown: grapevines,
song from Evita with rhythm begins and continues through stretches.
at 33 min. a 4 min Stretch... incl. runners lunge
Total Rating: 9 out of 10!!! (IMO!) The only reason it's not 10 is because she assumes that you know the first combo in the beginning of the step portion, and it takes a few rewinds to learn !!! no breakdown of it.
After she shows you a new move, she repeats it over and over and over and over.... a lot of repetition!!!
Dynamic tape!!! (IMO)
Instructor Comments:
Instruction: the cueing is superb! from beginning to end, she makes sure to tell you what to do, seconds before she does it.
Sunshine
07/07/2003
Maximum Intensity Strength
Cathe Friedrich
Cathe Friedrich Maximum Intensity Strength (MIS)
Workout Type: Total Body Weightwork
Workout Length: warmup - 5 min. Lower Body standing work - 25 min. Upper Body - 35.30 min. Abs - 9min. Stretch - 3min.
Fitness Level: Geared for Intermediate or Advanced. (But if beginners do not use heavy weights such as 3lb, then they can do it)
Equipment: Step, Barbell or Dumbells or both, chair or bench if avail. mat, pushup bars.
Set: very simple , wood floor, slabs of wall in brick green and slabs of light blue.
Attire: Cathe - blue top and shorts, 2 cast members wear red tops, and 2 wear blue tops, all four wear black shorts.
Effectiveness: Depending on how much weight you use, how you will experience it. You can easily max yourself up in weights because she takes you through the movements slowly enough to heavy up.
Music: Techno with a nice beat. Terrific! IMO!
Presentation: You are never bored, you'll be too busy just working hard and keeping up.
Abbreviations used: QS - Quick Stretch
Before the workout, Cathe gives instructions for 1.30min.
Warm up: 5min. on step
basics, corner to corner, straddles, squats, lunges and pliees.
Stretches: 90min.
at 6.15min. Lower Body Workout Begins .. Cathe tells you she is using 35lb Barbell, 12 and 10 lb dumbells, and an 8 inch step
of course she encourages you to use whatever weight you wish.
Squats (Barbell)
16x 3 - count hold then up 4x QS
16x repeat QS
Static Lunges (Barbell)
16x each leg then QS
16x repeat QS
Pliee Squats
14x then hold at bottom repeat
Good Mornings (quarter deadlifts)
12x halfway up
Dips - she uses 12lb dbs.
4 3 - count at bottom then 16x 1st leg
repeat 2nd leg QS
Dips off Box with dumbells in hands - she uses 10 lbs.
8x per leg then 4x per leg then 2x per leg then alternating singles per leg - 4x
at 25min. Upper Body
Pushups - 16x
pec lifts - 8x
then 8 with 3 count down
pec flies - (she uses 20 lbs dumbells per hand)
2 count up + 2 count down - 8x
then 1 count up 3 count down - 8x QS
Pushups - 16x
pec lifts - 8x
then 8 with 3 count down
pec flies - (she uses 20 lbs dumbells per hand)
2 count up + 2 count down - 8x
then 1 count up 3 count down - 8x QS
at 33.25min. One arm Lat rows
R - 16x
L - 16x
R - 16x
L - 16x QS
at 37min.
Bent Rows w/ barbell 16x
Bent Rows w/ barbell underhand grip 16x
Reverse Flies (she uses 10lb db's) 16x
Reverse Flies (she uses 8lb db's) 12x QS
Shoulders: Upright row w/ barbell 16x QS
Upright row w/ barbell 12x QS
Overhead Presses 12x QS
then 8x QS
at 45min. Lateral raises w/ bent arm 12x (10lbs)
10x 3 - count down 8lbs QS
Biceps Curl w/ Barbell (she calls this Crazy eights:)
8x halfway up then down
8x from up to halfway down
8x full
8x halfway up then down
8x from up to halfway down
8x full
Hammer Curl w/ dumbells 12x
then 14x per arm , alternate arm w/ twist at top QS
French Press w/ barbell (in laying down position)
12x lift above head
12x bench press lift at waist
Triceps dips off box or step , with barbell on lap 24x
then 16x QS
at 57min. Triceps Kickbacks 12x per arm QS
12x per arm again QS
at 60.30 min. ABS 9min.
Stretches - 3min.
END at 72.30min.
Total Rating: Outstanding total body weights tape, I give it a 10 out of 10. perfect form, perfect music, perfect motivator, it doesn't get better than this.
Lucy
Instructor Comments:
Instruction: A Formidable instructor! very inspiring, very motivating, matter of fact with charm and a friendly smile. Encourages you to push yourself throughout. not chatty, not perky
Sunshine
07/07/2003
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Cathe
Aug 14, 2023 23:41:31 GMT
Post by Karla on Aug 14, 2023 23:41:31 GMT
Power Hour
Cathe Friedrich
Cathe Friedrich Power Hour
Workout Type: Total Body Weightwork (gym style)
Workout Length: warmup - 5.10 min. Upper and Lower Body Weightwork - 46.20. Abs - 6min. Stretch - 3min. Total = 61.30 min.
Fitness Level: Geared for Intermediate or Advanced. (But if beginners do not use heavy weights, for example: 3lb, then they can do it)
Equipment: Barbell or Dumbells or both, chair or bench if avail. mat.
Set: Romanesque arches and pillarswith stone style buildings, many plants on the left side of the set, and blue sky. same, if not similar set to CTX tapes.
Attire: Cathe and 4 members blue tops and black pants. Cathe's hair is shoulder length and wavy. (looks pretty IMO)
Effectiveness: If you are accustomed to doing 3 sets of 8 or 10 or 12, then watch out, this tape as you will see does more than that in multiple speeds. She takes you through very heavy poundage if you dare to follow her, your soreness will let you know how tough it really is.
Music: Techno with a nice beat. one song had vocals, but mostly rhythm to the moves.
Presentation: She doesn't let you stop, she encourages you to stay with her.
Abbreviations used: QS = Quick Stretch
down 3 = as you lower weight you can count to 3
up 3 = as you raise weight you can count to 3
IMO = in my opinion
low end = raise from bottom position halfway up only.
4x down 3 up 1 = means 4 times take 3 counts to go down and 1 count
to go up
Warm up: 5.10 min. She uses a 20 lb barbell for the warmup.
deadrows , deadlifts, upright rows, squats with bar on shoulders,
static lunges, bicep curls with underhand grip, deadrows.
The Workout begins: Squats with barbell on shoulders (she uses 40lbs.)
8 singles, 4x - down 3 up 1 , 4x - down 2 up 2 , 8 singles , 2x down
4 count, 2x - hold 2 up 4 count, 4x low end down,
4x halfway up , 2 slow , 2x hold 2 up 4, 14 singles , 8x - down 1 up
3 , 7x low end
Pliees: hold bar underhand at shoulder height
14x then 4x - 3-count down 1up , 2x 4count down 1 up 8x low end
4x - down 2 up 2 , then slowly 2x
"Take a break not a vacation" - Cathe
at 12.30 min. 1 minute of pointers
Pushups:
16x then QS then
from extended plank position make both feet jump forward and then back
alternate this move with a pushup 8x
then 4x down 3 up 1 , hold in middle to end
Chest fly: she uses 10 lb dumbells
8x w/ palms facing legs
with barbell - 4x - down 3 up 1 then 4x from up to halfway down
then 6x from down to halfway up then 4x - down 3 up 1 then 4x - down
1 up 3 , 4x - 2 down 2 up , then 4x - down 3 up 1
then stagger: lift, mid, down, mid, up, mid, down - hold at each spot
7x
at 19.30min Back: 1 min. of form pointers
Eqpt needed - Barbell and one dumbell.
2 slow shoulder rolls while holding Barbell. then
Deadrows- 3 rows then stand - 2x
then alternate 7x , then 4x deadlifts, then alternate row and stand -
4x
Deadlifts 12x, then rows 6x
at 23.10 one arm rows with dumbell (I used 20lbs here)
1st arm - 8 singles the 4x -up 3 down 1 , then 4x - 2 up 2 down
2nd arm ...
at 26.10 Static Lunges with Barbell on shoulders . 30 sec.
of form pointers
1st leg : 8x - down 2 up 2 , then 8x down 3 up 1 , 8 singles , 7x
low end
2nd Leg...
at 30 min. lunges again with 10 lbs.: 1st leg:
4x - down 2 up 2 , then 4x down 3 up 1 , low end 7x , then low end
7x , then 4x - 2 down 2 up
2nd leg ....
at 33.30 min Shoulders: 1 min. of form pointers
eqpt needed: Barbell, one weight plate, dumbells
music here has some vocals
Frontals: with 10lb plate. lift extended arms up to shoulder level
4 singles then 4x up 3 down 1 , then 2x - 4 up 4 down, then 6x - up 1 down 3
then Bent arm side lateral raises: she uses 5lb dbs.
4x - 2 up 2 down , then 4x up 3 down 1 ,
then rear delt raises w/ 5lb dbs. 4x - up 2 down 2 , the 4x - 4 pulses at top.
Overhead presses with Barbell
8 singles then 6x top half, then 8 singles.
at 40min. Biceps: 15 sec. of form pointers She uses 15lb Barbell
2x - 4up 4 down, then 16 singles , then 4x - up 3 down 1 , then 4x - 2 up 2 down
then 8x - up 1 down 3 , then from down to halfway up 4x , then from up to halfway down 4x
then from down to half up 4x - brief rest put bar down.
4x - up 1 down 3 , then 4x up 3 down 1 , then 4x - up 2 down 2 , then 3x - up 1 down 3 QS
at 45min. Triceps 1 min. of form pointers
eqpt needed - 25lb barbell and 5lb dumbell
music - techno lyric "Let's go"
lie on bench: Lying extentions:
4x - down 3 up 1 , then 4x - down 2 up 2 , then 4x - 1 down 3 up , then 8x - down 3 up 1 ,
then 4x - down 1 up 3
one arm kickback - 8x - 2 up 2 down , then 4x - up 3 down 1
other arm...
Lying extentions again - 4x - down 2 up 2 , then 4x - down 3 up 1 , then hold at up position 8x
then 4x - down 3 up 1 , then 3 slow
at 51.30 min. Abs and Planks 1 min. of from pointers
basic crunches, reverse crunches and bike crunches then planks.
at 58.30 min Cooldown and Stretches
at 61.30 min. END
Total Rating: From reading this, you can see that she exhausts your muscles and then some!!
For weight training , she is in a class by herself. She pushes you, she pushes herself, and you don't even
know she is doing it. Formidable tape! Complete in itself. I give it a 10 out of 10 possible points.
Instructor Comments:
Instruction: An excellent instructor! very inspiring, very motivating, matter of fact with charm and a friendly smile. Encourages you to push yourself throughout. not chatty, not perky.
Sunshine
07/07/2003
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Cathe
Aug 29, 2023 1:12:09 GMT
Post by Karla on Aug 29, 2023 1:12:09 GMT
Travel Fit
Cathe Friedrich
I've had various Cathe workouts in the past, but although I've liked some of them, I've wound up getting rid of all of them, as I've found that I don't really click with her as an instructor. However, I decided to take a chance on Travel Fit, as I've been trying to incorporate more resistance band/tubing DVDs. (I have found that alternating these types of workouts with more traditional strength training is enhancing my fitness results.)
In her brief Introduction to this workout, Cathe explains that this is a routine using only a resistance band and combining isolation exercises, compound moves, and brief cardio bursts (without the band). Cathe instructs live in a large studio (I loved that it was in a high-rise overlooking Philadelphia!) with four background exercisers. There is no modifier, although Cathe herself sometimes will mention an easier modification of the various exercises.
The Main Menu offers options for Introduction-Play-Chapters-Credits. The exercises below are as they appear on the Chapter submenu. I have added details for the Warm-Up, Abdominals, and Stretch only, as most of the exercises are self-explanatory (and have already been broken down by previous reviewer cardiomama).
*Warm Up (4 mins: heel digs with biceps curls, knee lifts with chest presses, hamstring curls with arms up/down, elbow to knee, end with squat digs)
*Band Pull Downs
*Band Pull Backs
*Close Grip Band Pulls
*Lunge Backs with Band
*Double Width Band Pulls
*Cardio Squat Digs
*Band Bicep Curls
*Band Curls and Presses
*Split Lunge Overhead Presses
*Cardio Plie Rope Pulls
*Tricep Double Arm Kickbacks
*Bow and Arrows
*Tricep Overhead Extensions
*Deadlifts and Lunges
*Side Lateral Raises
*Cardio Puddle Jumpers
To Floor at 32 minutes:
*Push Ups
*Double Arm Band Pulls
*Outer Thigh Presses
*Abdominals (reverse crunch is only move with band; also full situps, "L" crunches, bicycles, and plank)
*Stretch (4.5 mins: lying quad stretch, child's pose, cat/cow, down dog, chest stretch in forward bend, standing stretches for triceps & shoulders)
Overall, I liked this workout. As Cathe says in the Intro, if you think it is easy, think again--the routine can be made more challenging simply by increasing the tension on your band (i.e., gripping it closer) or using a firmer band. As a high intermediate exerciser, I definitely felt that I got a good workout. I did feel that there was more work for the upper body, but I liked the ways in which Cathe used the band for the lower body as well.
There were a few things that I didn't like. First, Cathe and crew seem to be using super-long bands, as it appeared that her reach was better than mine for many of the moves. I tried different bands and even tried using my resistance tubing, but I still had a bit of trouble at times, so you may want to make sure that you have an extra-long resistance band (6-8') for this workout. Second, I wasn't crazy about the abs work. I'm not sure why Cathe gave up on using the band after just a single move, but I didn't enjoy this more traditional abs segment in what was supposed to be a band routine.
In the end, this meets my needs as a solid band routine, and I would recommend it.
Instructor Comments:
Cathe is obviously an experienced, skilled instructor who cues well and always provides form pointers. To me, she sometimes comes across too scripted, although I didn't find that to be too much of an issue in this workout.
Beth C (aka toaster)
11/24/2013
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Cathe
Sept 2, 2023 19:24:51 GMT
Post by Karla on Sept 2, 2023 19:24:51 GMT
XTrain - Chest, Back & Shoulders
Cathe Friedrich
Year Released: 2012
I've only done this once, yesterday. I generally don't *love* weights work. I like strength/visible muscle/strong bones - hence I do them. There are some that I groan through, get bored with, watch the clock.... and with this, I didn't. I used two-thirds of the weight listed for Cathe, which was plenty for me - an intermediate who hasn't done any weights work for FAR too long.
The layout of the workout:
Eight rounds, each having 3 exercises. Chest, back, shoulders. Most exercises are 16 reps, with Cathe noting that only doing 12 is ok, if you can't manage 8 then lower your weight next time, if 16 isn't a struggle, increase it next time. She's really aiming for that 12-16 rep-range. Each round lasts between 4 and 7 minutes. No stretching happens during the workout that I recall.
There were a LOT of weights out on the floor by the time I finished.......
Equipment list (with Cathe's weights) is:
Dumbbells in lb: 5, 8, 10, 12, 15, 20, 25, 30, Tubing, Stability Balο©l, Step used as bench/incline
What I liked:
No exercise was repeated (so no groans of boredom were heard), though some were very close variations, like bench press versus incline bench press on the stability ball; standing bent over rear delt flys versus bent over rear delt flys whilst sitting on the stability ball; and one-arm standing bent over row versus the same with a twist from palm-in, to underhand at the top.
Music:
Niether here nor there to me. There IS a no-music/Cathe's voice only option, which is perfect if you want your own music that might be more motivating. She rarely relies on the beat, often commenting that "we're ignoring the beat", and said something like "we're not here to bounce to the beat". She definitely had a 'this is serious" attitude about the workout. You could easily play a CD or have headphones on instead.
Set/Clothing:
Nothing out of the usual for Cathe - clear, bright; clothing tasteful as usual...
What I didn't like, or more what I wasn't delighted about:
The premixes. I like premixes that save me time jumping around the chapters to create a different workout, like an upper body workout premix of a total body workout, or a weights only premix of a cardio/weights circuit workout. It's no effort at all for ME just to add in a single chapter before the stretch, or just jump to the stretch half-way through rather than finish the whole thing. There are TWELVE premixes.... BUT here they are:
1: Insert the Core #1 chapter before the stretch
2: Replace just TWO exercises that have tubing with a non-tubing one (ok, not everyone has tubing, but it's pretty thin for a premix)
3: Jump to the stretch after 4 rounds.
4: As above, but insert the core chapter before the stretch.
5: Jump to the stretch after 5 rounds.
6: As above, but insert the core.
7: Jump to stretch after 6 rounds.
8: As above, but insert the core.
9: Jump to stretch after 7 rounds.
10: As above, but insert the core.
11: Whole workout, then repeat rounds 1-3 and core, for 78 minute workout.
12: Repeat every 2 rounds: (1, 2, 1, 2), (3, 4, 3, 4)..., no core. for a 94 minute workout.
I'd have preferred the premixes save me jumping around the workout, like "just chest", "just back", "just shoulders", and none of them included the 100 rep challenge (Lateral Raises). This many mixes that save just one or two clicks on the remote seems pointless - apart from being able to say IT HAS TWELVE PREMIXES!!!
NOTE: The weight given is "Cathe's Weight"
Breakdown
(5:17) Warmup
(42:22) Workout
____(6:13) Round One
________(1:45) Tempo Push Up (x24, bodyweight)
________(2:07) One Arm Rotational Row (x16, 30lb)
________(2:11) Side Leaning Lateral Raise (x16, 8lb)
____(5:20) Round Two
________(1:38) Dumbbell Press on Ball (x16, 25lb)
________(1:37) "T" Band Pull (medium tubing)
________(2:05) Shoulder Circle (x48, 5lb)
____(4:45) Round Three
________(1:23) Reach Tap Push Up (x24)
________(1x16, 20lb:59) "T" Prone on Ball (x12, 15lb)
________(1:23) Seated Alternating Dumbbell Overhead Press (x12, 15lb)
____(7:07) Round Four
________(1:45) Chest Fly on Stability Ball (x16, 20lb)
________(3:42) One Arm Row with Tubing (x32, medium)
________(1:40) Bent Over Rear Delt Drop Sets (x16, 12, 8; 10lb)
____(4:15) Round Five
________(1:09) Lower Chest Incline Fly on Ball (x16, 10lb)
________(1:52) Dumbbell Pullover on Stability Ball (x16, 30lb)
________(1:14) Double Arm Upright Row (x16, 15lb)
____(4:05) Round Six
________(1:39) Incline Dumbbell Press on Stability Ball (x16, 30lb)
________(1:11) Back fly on Stability Ball (x16, 12lb)
________(1:15) Dumbbell "W" Press on Ball (x16, 12lb)
____(5:02) Round Seven
________(1:57) Three Way Chest Fly (x16, 20lb)
________(1:45) One Arm Row (x16, 25lb)
________(1:20) Simultaneous Incline Hammer Front Raise on Ball (x12+, 8lb)
____(5:25) Round Eight
________(1:21) Push Up (x12, 10, 8 - all at a fast pace)
________(0:19) Rest Break
________(2:03) Superman "Y" on Ball (x32, bodyweight)
________(1:55) Lateral Raise with 10-20 Degree Tilt Drop Set (x12, 10, 8; 8lb)
(3:37) Stretch
TOTAL TIME: (51:16)
(10:26) Bonus: Core #1
(7:34) 100 Rep Challenge: Lateral Raises with 10 to 20 Degree Tilt.
Instructor Comments:
Cathe is consistently professional, and hasn't changed a bit.
Helen
01/09/2013
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Cathe
Sept 2, 2023 19:25:49 GMT
Post by Karla on Sept 2, 2023 19:25:49 GMT
XTrain - Cardio Leg Blast
Cathe Friedrich
Year Released: 2012
Virgin workout for me, in Nov 2020.
I'm 57, & 4'10" (relevant for step heights), intermediate level I suppose, but lower end these days.
The equipment list doesn't give specific weights - they are listed at the beginning of the chapters, so as I generally AIM to match weights, to get them laid out ready I had to skip through the chapters which gave me a preview. Laying them all out took some time as had to include adjustables with plate weights, converting to kg from Cathe's lb - moved seriously into dread mode as it looked really hard! And all on a 10" step (3 risers).
Weights: Cathe uses D-bells 8lb (3.6kg), 12lb (5.5lb), 15lb (6.8kg), 20lb (9.1kg) & 25lb (11.4kg) + loop band + 10" step throughout
After some procrastination, roused the determination and did it.
Not as fit as I once was for various reasons but felt very proud that I did the whole thing matching weights & only lowered the step to 8" when Cedie did for the step-cardio towards the latter part of the workout.
It's hard, but not excruciating. Nothing is done for so long that you're muscles are screaming or gasping in the cardio so I'd definitely put it (as others have said) at high-intermediate to low-advanced.
Didn't notice the music, but I rarely do unless it's particularly fun and I didn't recognise any of it - but I expect that of myself.
She mostly moves to the beat but not always.
Got tired at one point and bothered to read the screen for which round (of 12) it was up to & it was round 11 already, so it passed rather quickly.
Here's the full breakdown that I have in my database. I used to love finding them here, so including it for others who like the details.
(55:38) Total Duration
(7:07) Warmup
(41:15) Workout
_____(2:40) Round 1
__________(1:10) Cardio Leg Blast 1: Pop Squats/Jump Ropes/Plyo Jacks
__________(1:30) Strength 1: Alternating Back Lunges
_____(2:45) Round 2
__________(1:21) Cardio Leg Blast 2: Touch Down Jacks/Split Jumps
__________(1:24) Strength 2: Plie Squats
_____(3:32) Round 3
__________(1:15) Cardio Leg Blast 3: Side Explosive Lunges
__________(2:17) Strength 3: Elevated Lunges
_____(3:25) Round 4
__________(1:41) Cardio Leg Blast 4: Frog Jumps Forward/Back/PliΓ© Jacks
__________(1:44) Strength 4: Wide Stance Deadlifts
_____(2:43) Round 5
__________(1:24) Cardio Leg Blast 5: Plyo Jacks/Air Jacks
__________(1:19) Strength 5: Squats
_____(4:11) Round 6
__________(2:15) Cardio Leg Blast 6: Dixie Cup Lateral Skates
__________(1:56) Strength 6: Step Ups
_____(0:23) Rest Break - this is where Cedie lowers step to 8", down from from 10"
_____(3:10) Round 7
__________(1:10) Cardio Leg Blast 7: Power 7/Up Jack Down Jack
__________(2:00) Strength 7: Static Lunge
_____(3:51) Round 8
__________(2:10) Cardio Leg Blast 8: Fast Feet Shuffle/Jump Rope
__________(1:41) Strength 8: PliΓ© Squat
_____(3:08) Round 9
__________(1:22) Cardio Leg Blast 9: (Right Lead Only) Jump Up on Step & Step Off/Straddle Up & Step Down
__________(1:46) Strength 9: Deadlift
_____(3:41) Round 10
__________(1:29) Cardio Leg Blast 10: (Left Lead Only) Jump Up on Step & Step Off/Straddle Up & Step Down
__________(2:12) Strength 10: Side Lunges
_____(3:40) Round 11
__________(1:53) Cardio Leg Blast 11: Step Knee Tap Down/Step Freeze
__________(1:47) Strength 11: Single Leg Deadlifts
_____(3:58) Round 12
__________(1:26) Cardio Leg Blast 12: L-Step Into Over Top of Step Six Times and Exit
__________(2:32) Strength 12: Alternating Front Lunges
(7:16) Stretch
NOTE: I have 23 separate entries in my database for this single disc - seriously good value! They are the main workout (breakdown above), the various premixes, & the bonus addons.
Instructor Comments:
Wonderful, as always.
Helen
11/19/2020
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Cathe
Sept 2, 2023 19:26:50 GMT
Post by Karla on Sept 2, 2023 19:26:50 GMT
Pure Strength Vol. 1: Strong Legs and Abs
Cathe Friedrich
Year Released: 1999
Breakdown:
(64:37) Total Duration
(5:41) Warmup
(55:16) Workout
_____(30:01) Standing Legs
__________(5:12) Lunges/Back Lunges (1x8 ea. fwd/bck warmup + 1x8 ea. fwd/bck with heavier weight)
__________(4:40) Static Lunges (2x16)
__________(1:38) Plie Squats (Body Bar) (1x32 alt. side-step to Plie)
__________(3:28) Plie Squats (Heavy Barbell) (3 sets: 16 sgl, 8 w/3-count hold, 8 sgl)
__________(1:08) Break / Stretch
__________(3:09) Leg Presses (2x12 ea. side)
__________(1:37) Squats (Heavy Barbell) (3 sets: 16 sgl, 4 w/3-count hold, 8 sgl)
__________(2:54) Sit & Stand Squats (1x10: sit on 1, lift on 2, hold to 7, stand on 8)
__________(4:05) Quarter Deadlifts (2x12)
__________(3:46) Calf Raises (3 sets: 32, 40 + 8-count hold, 36 + 4-count hold)
_____(18:18) Floorwork
__________(6:17) Inner Thigh Raises (3 sets: 32, 16, 8)
__________(5:38) Outer Thigh Raises (2 sets: 32, 16)
__________(6:23) Hamstring Work (both legs w/body bar: 4 quick, 54 slow, 1-leg unweighted: 1x64 pulses ea. side)
_____(6:57) Abs
(3:40) Stretch
The DVD:
All 3 workouts from the Pure Strength set are on one double-density DVD. The main menu offers each of Strong Legs & ABS; Chest, Shoulders, & Triceps; and Back, Biceps & ABS. Each has buttons for 'Play Program', 'Chapters', and 'Mix & Match'. Play Program takes you to Cathe's introduction for the whole series. Chapters offers the major sections - firsst indent above (Warm Up, Standing Leg Work, Floor Leg Work, and ABS/Stretch) and plays the workout from that point right through to the credits. Mix & Match lists the individual exercise given in the breakdown above and goes to location. If you're familiar with Mix & Match from later workouts, this DVD does NOT return you to the Mix & Match menu when the chapter ends as in later DVDs, but continues to play through to the credits. If you want to make your own mixed with the Mix & Match menu, you'll need to keep the remote close by. NOTE - bit of a glitch, the chapter for leg presses does NOT appear in the Mix & Match menu. It goes from Plie Squats to Squats, with the Leg Presses omitted and they don't have a chapter-stop either.
The Team:
With Cathe are Cedie, Rhonda, Pat, & Lisa. They are all wearing shorts - team in black, Cathe in royal blue. Cathe & and Cedie have singlet tops, Cathe in white, Cedie in blue. Pat, Rhonda, & Lisa are wearing blue crop tops.
The Set:
Pale parquetry flooring with a variety of huge images on the back wall of buildings & a bridge in washed out tones. There are a few potted ferns along the back wall. Light and spacious.
Me: 59, intermediate, 4'10" so step height really matters, enjoy (and 'get') complex choreography.
Review:
I liked that warmup sets were done for lunges and sumo squats. The sit-and-stands didn't go on too long for me but was glad when they were over. Bodyweight only was plenty for the number of repetitions given for the calf raises, but also like the offerings of two different modifications. The harder modification was to do a single leg calf raise, other behind on the step, holding a dumbbell. She says that you'll need to change legs half way but does NOT tell you when you're half way (counts given in breakdown above). The easier modification is to do a seated double leg calf raise with the barbell across your thighs (this could also be made MUCH harder by using a much heavier barbell). Nothing went on too long for my taste EXCEPT the hamstring work. It was just endless repetitions. I don't own a body bar so used soft wrap ankle weights for all the floor work and shifted them to rest them on my hips for the hamstring work. They were only 1kg (~2lb) and could have gone up a notch for the inner and outer thigh work, but it was plenty enough for the endless hamstring hip-lifts. The abs section was a bit dry due to being just crunches, crunches with a foot lifted, reverse crunches, & oblique crunches.
Overall, I liked this workout. Didn't watch the clock at all - which is always a good sign, especially for a workout running beyond and hour.
Helen
07/24/2022
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