Cathe Friedrich's Basic Step + Body Fusion

LEVEL: Beginner to Intermediate
LENGTH: Approximately 30 minutes for BASIC STEP, approximately 50 minutes for BODY FUSION
EQUIPMENT for BASIC STEP: a step
EQUIPMENT for BODY FUSION: a Step, light dumbbells, and tubing
EQUIPMENT for STABILITY BALL ABS: a stability ball

BASIC STEP: This workout was designed to help the exerciser who is new to Cathe and to step aerobics. Basic Step is a 35 minute basic step routine that will hold the interest and truly challenge the beginner stepper for many workouts to come.

While creating this workout, Cathe made sure that basic steps were introduced, taught and put into combinations in that are interesting yet not overwhelming. <.P Here's the breakdown:

• Warm Up: The warm of this workout is about 6 minutes and contains basic steps, V-steps, alternating knees, repeater, corner to corner moves, rock horse, L-steps, A-steps, turn steps (horseshoe), leg extensions, Charleston kicks, and stretches.
• Basic Step: 35 minutes
  Combo#1: Since this first combination comes right out of the warm up, Cathe teaches it a little longer than I typically would consider doing. This helps to establish confidence in the beginner stepper.
  Combo #2: This is a little more complex and will probably take the beginner a couple of tries to master. Cathe introduces knees around the world, cha’cha’s on the corner, and rock horse along with some other moves.
  This workout concludes with a stretch.
  
  
• BODY FUSION: Approximately a 50 minute workout, formatted as follows:
  Body Fusion format: warm up 6min,
  step combo one 8 min., weight segment one 4 min., step combo two 10 min., weight segment two 4 min., step combo three 9 min., weight segment three 6 min., Stretch 3 min., Total = 50 min.
• Abs: 10 minute Core Conditioning: This core workout features a stability ball as well as intermediate level abdominal and core exercises.
• Upper Body Sculpt: 20 Minute Upper Body Conditioning: This workout will tone all of the major muscles in the Upper Body: Back, Chest, Shoulders, Triceps, Biceps. A stability ball, light hand weights and a tubing strap are used Heavier weight can be substituted if preferred.
• Lower Body Sculpt: 20 minutes
  
  Lower Body Conditioning: This workout will tone all of the major muscles in the Lower Body: Quadriceps, Hamstrings, Glutes, Buttocks, Outer and Inner thigh, and Calves. A stability ball, light hand weights and a tubing strap will be used in this workout. Heavier weight can be substituted if preferred. Abs:10 minute Core Conditioning: This core workout features a stability ball as well as intermediate level abdominal and core exercises.