Cathe Friedrich's Basic Step DVD Contains 5 Workouts
This Cathe step aerobics DVD targets the beginner/intermediate exerciser and if you're new to Cathe should be your first purchase from us. The workouts included with this DVD are:
This workout was designed to help the exerciser that 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 and is the official training DVD for all Step Company steps . While creating this workout, I made sure that basic steps were introduced, taught and put into combinations in a way that made the beginner have to focus and think, but not overwhelm them. Unlike teaching a live beginner class where each and every workout can change to provide further challenge to the participant, a DVD workout does not have that flexibility. For this reason, I have chosen to teach the moves but not over teach them, thereby giving the beginner stepper a new challenge to work towards every time they do the workout. Here is the breakdown: 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. We immediately go right into the first combination. Since this first combination comes right out of the warm up, I teach it a little longer than I typically would consider doing. This helps to establish confidence in the beginner stepper. After completing the finished product we do a perceived exertion test. The second combo is a little more complex and will probably take the beginner a couple of tries to master. We introduce knees around the world, cha-chas on the corner, and rock horse along with some other moves. After completing combo two we do another perceived exertion test and a light cool down. This workout concludes with a stretch.
Basic Step Format:
- Warm Up - 7 min.
- Step Combo #1 - 9 min.
- Step Combo #2 - 11 min.
- Stretch - 3 min.
- Total - 30 min.
It is approximately a 50 minute workout. After the warm up you will go into your first step aerobic segment which features moves from videos past taught with a longer breakdown and more repetition than the other two upcoming step combos since you are just freshly out of the warm up. This segment is about 10 minutes long. Now your first weight segment will do squats with overhead presses and lunges with side and front lateral raises for approximately 5 minutes (light breaks in between). Step combo two is a little more complex than one but still on the level of intermediate. It again is about 10 minutes long and features moves from other videos. Weight segment two features lunges off the back of the step and then later bicep curls standing on the floor. The biceps curls end with a little balance option of doing them while standing on one leg. Step Combo #3, totaling about 8 minutes, is the same level of complexity as two but has more intensity added. Weight segment three includes deadrows and deadlifts and then moves onto dips and push ups before completing with a stretch.
Body Fusion Format:
- Warm Up - 6 min.
- Step Combo #1 - 8 min.
- Weight Segment #1 - 4 min.
- Step Combo #2 - 10 min.
- Weight Segment #2 - 4 min.
- Step Combo #3 - 9 min.
- Weight Segment #3 - 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 will be used in this workout. Heavier weight can be substituted if preferred.
Lower Body Sculpt: 20 Minute 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.