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High Step Training DVD
High Step Training Workout DVD

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Product Code: 637

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This 60 minute advanced total body conditioning circuit will provide the ultimate overall fitness challenge. You will only need a light and heavy set of hand weights as well as a fixed weighted barbell. We used 5 pound and 10 pound hand weights and a 30 pound barbell.


Warm Up

  • After a 5 minute warm up you will start the first of five fitness cycles.

Cycle One:

  • Cardio: All the cardio step blasts are done on an eight inch step height. This one will consist of power 15's as well as fast feet agility-type footwork. A brief cool down period will follow.
  • Leg Press: The music is slowed down considerably and you will take one 10 pound hand weight and do one set of leg presses (15 per side). Then you will immediately get your pre-made barbell and do one minute of squats.
  • Triceps: Now the music resumes its normal tempo and we do tricep exercises. Tricep push ups on the high step. Tricep overhead extensions while doing static lunges (one 10 pound in hand). One arm dips on the high step (overhead extension shown as option). Kickbacks (with 5 pound weights).

Cycle Two:

  • Cardio: A combination consisting of spike lunges, slam its and jump freezes.
  • Leg Press: Same as above. Then you immediately go into one minute of Plie Squats with pre-made barbell.
  • Shoulders: Overhead press with pre-made barbell. One arm side lateral raise inclined next to High Step(5 pounds). Decline push ups. Rear delt flys (5 pounds)

Cycle Three:

  • Cardio: A combination of wide steps (like a v-step), power jumps, and plyo jacks. Three levels of intensity are offered. We do all three.
  • Leg Press: Same as above. Then immediately get a 10 pound hand weight and do hover squats.
  • Biceps: Pre-made barbell bicep curls going up 2 counts down 6 counts for a minute. Hammer curls with back lunges (10 pounds). Barbell curls again but this time up 6 counts and down 2 counts for a minute. Standing Hammer curls or one final round with barbell (your choice)

Cycle Four:

  • Cardio: A combination from Step Fit (2 knee repeater with power scissors).
  • Leg Press: Same as above but we do two sets back to back this time.
  • Back: Barbell back rows, 2 long sets. Barbell deadlifts. Wide grip back rows (10 pounds in each hand)

Cycle Five:

  • Cardio: A combination of knee straddles and tap straddles (think Imax2).
  • Leg Press: Same as above for one set and then immediately get barbell and do Sit N Stands for one minute.
  • Chest: Standard push ups. Chest flys with 10 pounds in each hand on floor while one foot is propped up on step doing hamstring and glute tucks. Switch legs repeat chest flys too. Cross Over Push Ups walking side to side across high step with hands.


By the way, since the core was incorporated into many of the exercises as stabilizers, we did not have a separate core segment. Bring it on!


  • Warm Up
  • 5 fitness cycles of:
    • Cardio - 2 min. each
    • Legs - 2 min. each
  • 3 or 4 Exercises for One Major Upper Body Group
  • Stretch

Cathe Friedrich's High Step Training Workout DVD
Average Customer Review: 4.5 of 5 Total Reviews: 8 Write a review.

  0 of 0 people found the following review helpful:
A Gem and one of Cathe's best! August 15, 2016
Reviewer: . from TN United States  
I had forgotten I even owned this DVD.  I did it last evening and it was tough but so much fun!  The music is GREAT in comparison to some of her other series such as the Low Impact one.  This is the Cathe I remember and love -- and the cast is wonderful -- I miss Cedie!  It is a party in a DVD. The set is bright and cheery too!  Cathe just shines in this video and delivers a tough workout while remaining the Cathe I remember (not to say she isn't great now because she is!).  This video is well worth the investment!

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  0 of 0 people found the following review helpful:
Incredible Workout July 15, 2015
Reviewer: Denise CS from The Villages, FL United States  
I own most of Cathe's DVDS and many of my favorites are still her older ones.  I just purchased this as I love her "High Step Challenge" workout.  This  was made in 2004 and it is extremely tough.  I love it.

It hits every body part in 60 minutes.  I really liked the fact that the barbell is set, as it takes a lot of time to change the weights on barbells mid-workout.  Also, there are only two sets of dumbbells; 5 and 10 lbs.

Time flies and I was done before I knew it.  The cardio is very challenging; high impact with HIIT - before HIIT became a keyword.
I highly recommend it.

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  0 of 0 people found the following review helpful:
I've had this for years March 24, 2015
Reviewer: Teri from Mililani, HI United States  
I've had this dvd for years and the last time I did this was in 2013,it had a tread factor,but today 3/24/15 I decided to give it a try and...........OH GOSH!!!! this is a GREAT workout!!!!!! it leaves you feeling like a champ cardio portion is perfect and the weight work is perfect. I like the leg presses give legs and glutes a great workout.
Its a timeless workout,doesn't seem that it was filmed in 2004.  
If you like advance workouts this is for you!!!!

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  2 of 2 people found the following review helpful:
Wow! Leg Presses Really Work! October 27, 2007
Reviewer: Anonymous Person from MDUnited States  
I did this workout for the first time the other day. Even though the cardio portions were short, I was huffing and puffing. I love circuit workouts, as time flies for me as we keep moving to the next exercise. I didn't mind the leg presses at all and used a dyna band under the step rather than a weight (Cathe used a dyna band in High Step Challenge. Holding tight to the dyna band, you can really feel the leg presses working). The next day my hamstrings and glutes were so sore. I loved this workout and felt like my whole body was worked very hard. Thanks, Cathe!

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  3 of 3 people found the following review helpful:
not a favorite October 13, 2007
Reviewer: a Cathe fan from USA  
I love Cathe's workouts and own about 20 of them.  This one, though, is just not one I like.  Too many leg presses.  That gets dull after the 3rd set and worse, if you have knee issues like I do, it is just too much.  If you have knee problems, I would not recommend this one.

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