Cross Train Express: Power Circuit

Cathe Friedrich
Year Released: 2000

Categories: Circuit Training (cardio and weights)


Cathe includes a lively mix of cardio styles, along with some of of my all-time favorite step moves in this tough, but very entertaining workout. I know I'm working my butt off during Power Circuit, but I have never ever checked the clock while doing the cardio portion. I'm having too much fun. I also really enjoy the soundtrack during PC. This video runs a close second to Step & Intervals in terms of favorite choreography.

Important Note: The cardio portion includes strength work for the legs using a heavy barbell.

She opens with a hi/lo routine that is a little trickier than Cathe's usual stuff. The low impact section has some speedy footwork with turning triple shuffles, double grapevines and up-and-overs, up-and-backs and spin-arounds. You will travel all around your step, so be sure to leave space on all sides of the step -- or just leave your step out of the way until the hi/lo is finished. The high impact portion isn't too tough and is very short. The moves would be easy to modify down to low-impact, IMO.

Six "power circuits" follow. Each includes one minute of step choreography, followed by a "power blast," a brief recovery, then one minute of leg work (lunges or squats.) The format is similar to the leg circuit of Body Max, but more compressed. The first three circuits are classic Cathe stepping, the last three circuits are kickboxing on and off the step. Some of my all-time favorite Cathe choreography shows up during these circuits, including skip across the step from Step Works and squat/pendulum from Power Max. The power drills include knee-ups snaking around the step, power 7's and --oowee, the one that slays me -- jump onto the step with legs apart, then jump together, then step off. The step kickboxing includes front kicks, side kicks and knee smashes. Cathe uses a pretty substantial barbell for the leg circuits. She does squats, plie squats, static lunges on the floor, rear lunges off the step, front lunges on to the step and another set of static lunges on the floor.

The cardio/leg portion ends with a brief recovery, which you will need. Then on to strength work for the back. There are 3 sets of barbell rows, followed by 4 sets of triple rows and then pyramiding lat rows and deadlifts. You then go to the mat and do ENDLESS planks and some work for your spinal erectors. The ab work is straight-forward, probably the most basic ab work of the entire CTX series. And then you're done.

All in all, a great workout. Tough, fresh and thorough.

Daphne M

12/27/2000