BodyMax

Cathe Friedrich
Year Released: 2001

Categories: Circuit Training (cardio and weights) , Step Aerobics


Type of Workout: Step, then Circuit Training, then Upper Body weight lifting. You can break down this tape and do the different sections on separate days.

Workout Length: Warm up - 8 min. ; Step aerobics - 24min. ; Circuit training - approx 20 min. ; Upper Body weight work - approx 20 min.; Abs - 7min. Final stretch - 3 min. Total - 1h31min.

Fitness Level: Geared for Intermediate and Advanced exercisers, Beginners can follow due to the simplicity of the choreography in all areas of the tape... they will, however, need to acquire stamina, and endurance.

Equipment: Long step, Barbell (or Dumbells) and Dumbells.

Effectiveness: This tape is definitely as effective as they come.. It delivers!

The personality of the Instructor: For those who don't know Cathe, she is a very motivating, no-nonsense, tough, friendly and warm. and that comes accross. She even reminds you she's doing the workout with you and sweating with you. She is, one of the most professional and competent instructors. She explains, and reminds you about form. but doesn't dwell, or take too long with explanations in this tape.

Music: Techno, or upbeat dance-type music... very motivating!! Although it says at the end that it's Dynamix, this is not the usual CIA-style dynamix. (interestingly at the end it says that this tape was originally produced by CIA and Greg Twombly.) Surprised me!

Presentation: Not boring at all... instead it draws you in, and you are too busy trying to keep up to notice the time. (IMO)

Film Quality: Visually appealing as with all Cathe tapes.

Attire: Tank tops, and black lycra tight shorts. Cathe's top is white, everyone else wears black tops.

The Set: is painted with gray and white sections, and blue columns.

The Cast: Cathe and 4 students(who keep up with her at every step!!)

Height of Step: All the steps are set at 8" or 2 risers. They remove one riser at approx 47min. 2/3 thru the circuit section. Of course you don't have to do what they do, I did the whole tape with my step set at 6". She encourages you to modify.

Power: You will hear this term a lot! because almost the entire Step section as well as the entire step portions of the Circuit sections are filled with power moves. Elevating your Heartrate dramatically and reaching for maximum weight loss. Which makes this Circuit sections one of the toughest attacks on fat of any Circuit tape. the heightened cardio with tough weight gains is the most effective ways to lose fate of any other method.

Warm up: approx 8 min.
marches, basic, grapevine, walk around, side steps, sachee.
outer thigh lift around the corner, then diagonal over, repeater, basic.
repeat everything several times.
at 5 min. leg-stretches

at 8 min.Step Workout Begins: (approx. 24 min.)
basic, side up with power, horseshoe then power.
combo: click heel on step, diagonal hop turn, and jack, 2 A-steps.
at 9.30 min. add T-step
combo 2: run run, 4 side steps, 4 horseshoe, 4 powerhorse.
All these moves with power.
combo 3: at 12.20 min. add 4 accross the step , 6 jump lunge 4x entire combo.
4 step knee , 4x straddle, then combine.
7 power circle jumps with one foot on step.
at 16 min. combine all eariler combos.
combo 2, etc.
at 20 min. jump w/ knee up walk 3 on floor kick.
does this move several times.
3 knee repeater around the corner, 4x
then 3 repeaters reaching foot forward then back then forward while opposite hand reaches for foot.
repeat these combos.
at 24 min. continues cueing all these same moves, you should know them by now.
at 26 min. step knee & tap outside step, 2 step hops.
at 27 min. from the top (still cueing)
at 31 min. Heart rate check.

Power Circuit segment begins: (approx 20 min.)
Step segment: (3 min.duration)
basic, step knee around the world, push up repeater, straddle (repeat this combo several times)
power scissors (wide jumps into opposite lunge position) (you don't have to jump, I just did dips)
step knee tap with a lift.
Weight segment: at 34 min.
lunge back and hold, 8x each side
Step segment: at 35.10 min.
Power L. Abduction repeater 3x, knee straddle tap several times.
Weight segment. at 37.20 min. Place Barbell on shoulders. (or use dumbells)
32 squats
Step segment: at 38.40 min.
basics, power horse, (horseshoe with power) side up around the corner. repeat several x
T-steps, then power 7's (jump up and down with one foot on step - tough!)
Weight segment: at 41.30 min. pick up dumbells.
Lunges - 8x each leg.
Step segment:
double foot jump, outer leg around the corner, jump kicks.
at 43.50 min. Power segment of step segment: diagonal basic, 2 knees around the corner, straddle,
lunges to each side of step while moving arms as if swimming.
Weight Segment: Barbell on shoulders (or dumbells)
Pliee squats - 32x
Step Segment: at 47 min. takes out one riser, now at 6"
basic, quarter hop, long hop, quarter hop, 6 count hold, step down jump freeze - 6x this combo.
lunge hops along the length of the step. 4 sets of 14 reps.
Weight segment: at 50 min. Barbell on shoulders. (or dumbells)
Static lunges. 24x each leg.
Cooldown:
side steps.
Stretches for legs at 52.30 min.

at 54 min. Upper Body Weight Conditioning (approx 20 min.)(you may substitute dumbells at any time.
She reminds you that you are going for endurance in this workout.
Cathe is using 15 lb dumbells and a 25 lb Barbell. She tells you to use Medium weight.
Chest:
laying on step.
Bench press:w/ dumbells 5 times-> she does 4 reps normal speed and 2 reps normal up and 3-count down.
Bench press w/ Barbell 2 sets of 12.
Pushups: 2 sets of 6 then 2 sets of 4 then 8 reps.

Here Cathe uses 15, 10 and 8lb dumbells, and 25 lb Barbell. tells you to use heavy, medium, and light.
Back:
Lat Rows: 2 sets of 10 on each side.
Bent rows: w/ Barbell - 2 sets of 12reps
Rear Delt Flyes or Butterflies: 3 sets of 8 reps.

Here Cathe uses 15, 10 and 8lb dumbells, and 25 lb Barbell. tells you to use heavy, medium, and light
Shoulders:
Military Press: 1 set of 8 then 4 3-count then 1 set of 8
Upright row: w/ Barbell 2 sets of 12 reps.
Side Lateral raise: bent arm position - 1 set or 8 reps then alternating arms for 8 reps each arm
repeat.

Here Cathe uses 15, and 10lb dumbells, and 25 lb Barbell. tells you to use heavy, and medium.
Biceps:
Curls: w/ barbell 1 set of 12 then 8 slow
Hammercurls: 12 alternating
Crazy 8's: w/ barbell - 8reps halfway up, then 8 reps halfway down from the up position, then 8 3-count full
Hammercurls with a rotation at the top: 12 alternating.

Triceps:
Lie down on step - barbell - push bar up under chest 2 sets 8 reps
lower bar above head at 90 degree angle - 12 x
Triceps Dips off step: 24 quick counts
Triceps Kickbacks: 2 sets of 12 each arm.

Abwork (approx. 7 min.) This time one on one with Cathe.
lay down on mat on floor with feet on step.
crunches
then alternating heel lifts while crunches
one leg in and out while crunching
then hold one leg out repeat other leg while crunching
cross one leg over lift opposite elbow.
then hold both knees up while crunching
then alternate upper and lower.
lift lower legs slightly from up position, add upper body
then reach with arms
then tightly contract both.

Stretches for arms and legs: at 1h 28 min. (approx 3 min.)

at 1h31min. End

Total Rating: By reading this I'll bet you can guess that this workout far exceeds any! There is no doubt that it is effective, entertaining, grueling, and satisfying... I cannot give enough synonyms to describe it. I can only recommend it: I rate it 10 out of 10 possible points.

Instructor Comments:
For beginners and those new to step: During the step segment she cues you as to what you need to do and assumes that you know how to do those moves, hopefully you have already learned those moves, if not, they are not too hard to learn, you might rewind a couple of times...
For intermediate and Advanced: If you have done ANY stepping before, you will be able to follow. since she does cue the moves. As I said before, these moves are not very intricate at all.

Sunshine

07/03/2003