Cathe Friedrich's Step Jump & Pump + Step Blast

(includes 23 bonus premixes in addition to the main workout) :

LEVEL: Advanced EQUIPMENT: A step, various weighted dumbbells

STEP, JUMP & PUMP is a 73 minute workout that keeps you energized from start to finish. After your warm up, you'll do a 16 minute step routine that's packed with choreography (some new, some familiar). Each of the songs in this segment has it own unique routine that fits to the music. As soon as it's finished, you'll slide the step out of the way and begin your hi/lo circuit workout. This segment is 40 minutes long. You'll do 5 minutes of easy-to-follow hi/lo followed by 5 minutes of thorough weight training. Cathe has chosen to keep the cardio simple, yet upbeat and intense, since it is short and therefore not much time to get involved in a complex routine. The very last cardio segment, however, is mostly all low impact (with a bit of a dance flair) as you begin to bring the heart rate down. After the 40 minute circuit, you'll conclude your workout with abs (no equipment needed) and a stretch.

STEP BLAST is a 55 minute high intensity step workout featuring new and exciting choreography, as well as a fun and motivating soundtrack. The format is as follows: A warm up, three step segments, a step blast challenge, and a cool down/stretch.

Step, Jump & Pump format: Warm up Combo #1 Combo #2 Combo #3 Combo #4 Total time, 16 minutes Hi/lo & Weights Hi/lo, 5 minutes Squats/Deadrows/deadlifts, 5 minutes Hi/lo, 5 minutes Biceps Curls/Side Lateral Raises/Front Raises/Rear Delt Raises, 5 minutes Hi/lo, 5 minutes Lunges, 5 minutes Hi/lo, 5 minutes Bench Press/ Chest Flys/Tricep Extensions,5 minutes Abs, 6 minutes Stretch, 5 minutes

Step, Jump & Pump Premixes:

#1 - All Step – 26 Minutes #2 – Step & Weights – 46 #3 – Step & Hi/Lo – 45 Minutes #4 – Step, Hi/Lo & Weights – 65 Minutes #5– Step & Hi/Lo Circuit – 44 Minutes #6– Step & Weights Circuit – 46 Minutes #7 – Hi/Lo & Weights Circuit Add On– 39 Minutes #8 - All 4 Weight Segments Add On– 19 Minutes #9 - All 4 Hi/Lo Segments Add On– 19 Minutes

Step Blast format: Warm Up, 7 minutes Step Segment #1 Step Segment #2 Step Segment #3 Total time, 35 minutes Step Blast Challenge, 13 minutes Cool Down/stretch, 5 minutes

Step Blast Premixes:

#10 – Combo 1,2,3 – 41 Minutes #11 – Combo 1,2 & Challenge – 44 Minutes #12 – Combo 2, 3 & Challenge – 45 Minutes #13 – Combo 1,3 & Challenge – 44 Minutes #14 - Combo 1,2,3(Add On)– – 31 Minutes #15 - Combo 2,3 + Challenge (Add On)– 35 Minutes

Step, Jump & Pump + Step Blast Premixes:

#16 – Step and Hi/Lo – 90 Minutes #17 – Step and Weights – 63 Minutes #18 - Step, Hi/Lo & weights Circuit– 85 Minutes #19 - Step and Hi/Lo Cardio Circuit– 60 Minutes #20 - Step, Hi/Lo & Weights Circuit– 85 Minutes #21 - Step and Weights Circuit – 81 Minutes #22 - Step and Weights Circuit #2 – 68 Minutes #23 - Weights and Step Circuit – 61 Minutes

FURTHER INFORMATION REGARDING STEP BLAST:

After the warm up, you'll learn three separate step routines. Each routine will be taught and then its finished product will be performed a couple of times. After they're all taught you'll be ready to take the Step Blast challenge in which you will put all of the finished products of each combo together and then follow it up with an intensity blast. You'll repeat this cycle three times. Here is the Step Blast Challenge breakdown:

Combo #1's finished product on the right and left side

Combo#2's finished product on the right and left side

Combo #3's finished product on the right and left side INTENSITY BLAST #1 (similar in style and intensity to IMAX 2 blasts) Combo #1's finished product on the right and left side Combo#2's finished product on the right and left side Combo #3's finished product on the right and left side INTENSITY BLAST #2 (similar in style and intensity to IMAX 2 blasts) Combo #1's finished product on the right and left side Combo#2's finished product on the right and left side Combo #3's finished product on the right and left side INTENSITY BLAST #3 (similar in style and intensity to IMAX 2 blasts) After this you will enjoy a nice stretch! Equipment needed: a step bench