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Supersets + Push Pull DVD
Cathe Body Blast Series: Supersets + Push Pull workout DVD

2 workouts on 1 disc
Our Price: $22.97

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Product Code: 617

Description Equipment Needed Premixes
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This DVD contains two workouts:


Supersets workout DVD is a unique 53 minute full body weight training program that incorporates a series of exercises that are grouped by varying body parts and performed in rounds. While this may not be the traditional association that many are used to with supersetting, superset training is also classified as doing two or more exercises at a given time with little or no rest between exercises (or sets).

Round One - Group A (consists of the following body part and exercise):

  • Legs - barbell squats
  • Legs/Back - barbell deadlifts
  • Chest - barbell bench press
  • Shoulders - dumbbell front/side raise on stability ball
  • Core - wood chops on the stability ball

Round One - Group B (repeats the body parts but uses different exercises):

  • Legs - barbell plie squats
  • Back - dumbbell pullovers on the stability ball
  • Chest - dumbbell incline fly on stability ball
  • Shoulders - dumbbell rotator cuff side raises on stability ball
  • Core - roll outs on the stability ball (no weight)

Round Two - Group A (consists of the following body parts and exercises):

  • Legs - dumbell one leg squat
  • Shoulders - dumbbell seated overhead press
  • Biceps - barbell preacher curls on the stability ball
  • Triceps - dumbbell extensions on the stability ball
  • Core - bike maneuver

Round Two - Group B (repeats the body parts but uses different exercises):

  • Legs - explosive lunges (no equipment)
  • Shoulders - dumbbell rear and front delt raises prone on stability ball
  • Biceps - dumbbell concentration curls on the stability ball
  • Triceps - seesaw tricep push ups (no weights)
  • Core - side oblique crunches on the stability ball
Because the specific exercises themselves only do one set without repeating, you are encouraged to go as heavy as you can with good form. Of course the first few workouts will take some practice since you will not know exactly what weight will bring you to fatigue by the end of the set. Many exercises also contain a non-traditional set (e.g.: up 4 down 4, low ends, lunge forward lunge back then jump for 4, etc.). The music is fun and recognizable.

Push Pull

Push Pull workout DVD is a 45 minute total body workout which features many new and refreshing exercises to keep your muscles stimulated in new ways. The focus of this workout is to promote muscle balance as well as strength and endurance gains through exercise variety and balance challenges. We use the stability ball quite a bit in this workout to create this added balance challenge which in turn promotes even greater muscle recruitment. It's important to point out that when using a stability ball you should use a lighter weight than you typically would for a given exercise since the unstable environment makes the muscles work harder to stabilize. As your body gets acclimated this "wobbly" environment you'll find that you are able to gradually increase your weights again. The soundtrack to this workout is filled with soft rock classics.

Keep in mind that for muscle balance we are doing one muscle group then the opposing muscle group. In most cases this is anterior (front) and posterior (back) but when it comes to shoulders we have both anterior (front delt) and posterior (rear delt) as well as superior (mid/top delt) and inferior (lats) which are directly beneath them.

The Exercises for Push Pull are as Follows:

  • Barbell Squats (legs with focus on quads)
  • Deadlifts (legs with focus on glutes/hamstrings)
  • Static Lunge with Heel Lifted (legs with focus on quads)
  • Leg Press (legs with focus on glutes/hamstrings)
  • Bench Press on Ball (chest)
  • Deadrows (back)
  • Flys on Ball (chest)
  • Y's on Ball (thats the Push Pull picture where we had our arms going back with thumbs up...for upper back)
  • Inverted Shoulder Press on High Step (top/mid delt)
  • One Arm Row (back/lats which are beneath shoulders)
  • Front Raise on Ball (front shoulder)
  • Rear Delt Raise on Ball (back shoulder)
  • Bicep Curls with Ball (biceps)
  • Slow Dips/Immediately to Kickbacks (tricep)
  • Outer Thigh on Ball
  • Inner Thigh with Ball
  • Superman on Ball (low back)
  • Crunches with Ball (abdominals)
  • Calve Raises
  • Tibialis Anterior with Ball (shins)
  • Full Body Stretch
You may initially find this workout to be easier since you are learning to make adjustments for the new variety, but once you have worked through this, form and concentration is of the utmost importance for optimal muscle recruitment. Feel free to add sets to any of the exercises for an even greater challenge.
Cathe Friedrich's Body Blast series Supersets workout DVD
Cathe Friedrich's Body Blast series Push Pull workout DVD
Average Customer Review: 5 of 5 Total Reviews: 6 Write a review.

  0 of 0 people found the following review helpful:
Excellent! September 25, 2013
Reviewer: Anonymous Person from Seneca Falls, NY United States  
These two workouts are my favorite Cathe workouts!  The music is great and I love how I can use heavy or light weights. There is a Zero dread factor for me because the reps are not too long - they are perfect! Thank you Cathe and I hope you make a few more videos like these two:)

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  3 of 3 people found the following review helpful:
Loved it - effective and efficient April 5, 2008
Reviewer: Jennifer Bonnell from St. John's, NL Canada  
I just did Push Pull for the first time and I loved it.  It is efficient and thorough.  I can see why intensity junkies might find it less challenging, but I just upped my weights and had a great workout, all in 45 minutes!  This is great for those days when you don't want to focus on cardio, but may not necessarily have the time to do MuscleMax, for example.  I love that since the time and reps are relatively short, I'll be able to really push up my poundage in this one.

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  1 of 1 people found the following review helpful:
push/pull - great full body workout July 7, 2007
Reviewer: Ann from FL  
I have now done this workout 3 times and have already felt improvement in certain muscles. The push/pull method is effective and is a timesaver.  As far as Cathe's weight workouts go this is on the less intense side and fits in when you want something shorter yet still complete.  Hits all the major muscles even some I'd never worked out before - the front of the calves!  The premixes are great if you want to increase the intensity by doing more sets.  Definitely recommend.

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  1 of 1 people found the following review helpful:
supersets/pushpull August 24, 2006
Reviewer: sylvia sutherland from crieff, scotland United Kingdom  
Excellent.  Not to long, abit like high step circuit during the rotations.  Brisk pace, get it done and move onto the next one. Supersets breaks up the normal mould of a weights programme.  Good concept.

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  7 of 7 people found the following review helpful:
Unsung Hero June 13, 2006
Reviewer: Susan Patton from Norfolk, MA United States  
I have to believe that Supersets and Push Pull are one of Cathe's "sleeper" DVD's that rarely get attention. But if you really understand the objectives to training with supersetting and working opposing muscle groups (PP) then this DVD is for you.
By taking one of the SS groups (ie. Group One A) and repeating 3 times, then alternating the other Groups in the same  pattern during the week, you can vitually engage in some fat burning weight training that hits all muscle groups. I have seen some amazing results.
I especially like Cathe's use of the stability ball in many of the SS exercises. The pre-mixes on this DVD ensure that you will have a multitude of opportunities to vary your routine. Excellent DVD!

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