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Cathe Friedrich Videos and DVDs

Cathe Friedrich is an ACE and Body Pump certified instructor. She has been teaching aerobics for 19 years. In 1988, she produced her first video, Step N Motion I. With the success of her videos, Cathe became well known in the video exercise world as the creator of the “Power Stepping,” fitness trend.

Cathe is a pioneer of the home exercise video industry. Her videos are geared towards advanced fitness enthusiast and she is a mentor to aerobic instructors worldwide. Cathe is continually praised for her unique style, choreography and her dynamic power moves and is noted as one of the best video aerobic instructors to date.

Over the past 12 years, Cathe's award winning aerobic workouts have been featured in the Shape, Oxygen, Self, Health, Fit, Consumer Digest and Fitness magazines.

4 Day Split Video Series

4 Day Split Video DVD Only - $79.99
The ultimate weekly workout program. The 4 Day Split is designed to be the ultimate cardio and strength weekly workout program that fits your busy lifestyle.

It consists of four (aprox. 60 minute) workouts. Each workout has a separate cardio segment followed by an intense heavy weight training routine. We use the push pull training approach since time is of the essence and we want to effectively maximize your time as we push you to complete and total failure with little to no rest between exercises.

The 4 Day Split series comes in one DVD case with two DVD discs for maximum premix value.
Disc A: Workout #1 - High Intensity Step Aerobics Plus Heavy Weights Chest/Back; Workout #2 - Low Impact Step Plus Heavy Weights Shoulders and Core.
Disc B: Workout # 3 - Cardio Kickbox Plus Heavy Weights Legs and Core; Workout # 4 - Boot Camp Cardio Plus Heavy Weights Bi's and Tri's.

Aprox. 240 mins. total. (2008)
DVD - All Region

Drill Max Video

DVD Only - $26.99
Drill Max is a deliciously intense athletic circuit workout that exudes a hybrid of agility training, boot camp conditioning, and functional fitness at its best. There is something for everyone in this workout.

To get the job done, you'll need a standard step, stability ball, light to moderate hand weights, and a resistance band. Since everyone will enter the routine at different fitness levels, you will have to do the workout a couple of times to find that perfect weight (when required) that spikes the heart rate just at the right time. Also, once you found the perfect weight, try to run through the whole routine with just enough break to sip water. In other words the pacing of this workout is critical as one move feeds off the previous move to layer the intensity.

Level: Advanced.
72 mins. (2006)
DVD - All Region

IMAX 3 Video

IMAX 3 DVD Only - $26.99
This is a fast paced 60 minute workout consisting of a 9 minute warm up, 10 mini step combos alternated with 10 interval blasts, and a cool down complete with a stretch. For the most part, each step combo will be familiar moves put together in a refreshing way. A couple of new moves will be mixed in here and there to keep you on your toes. Keeping with tradition, the 32 count step combos will each be repeated 6 times before moving into the intensity blasts. The intensity blasts are at times longer than the step combos themselves. Each blast consists of a combination of about 2 to 3 intense moves (per blast) that repeats itself about 4 times (per blast) and gradually brings you to your lactate threshold. You will find that all the blasts vary in length and intensity keeping your muscles challenged and inspired. To really up the overall challenge, we have even reduced the recovery time between some of the "milder" intervals. A cool down will follow the last blast and then a relaxing stretch will complete the workout. The music, by Bk Howe Productions, is a mix of mostly recognizable top 40, dance, and club music. Just as in Low Max, both instrumental and lyrical mixes make this upbeat and energetic soundtrack a perfect compliment to the workout.

60 mins. (2005) Cathe Friedrich
DVD - All Region.

Low Impact Step + Total Body Sculpting Video

Low Impact Step Total Body Sculpting DVD Only - $22.99
Low Impact Step - This 40 minute, beginner to intermediate, low impact step routine is fun and easy to follow. This DVD should be your next purchase from us after you have mastered Cathe's Basic Step + Body Fusion DVD. You'll burn fat, calories, and shape your buns and thighs while doing intense low impact step choreography mixed with challenging low impact blasts.

For best results, it is recommended that you do the workout three times per week as well as watch the routine first to become more familiar with the choreography. The workout is performed on a 6 inch platform, but any step height lower than 6 inches is fine as long as your heart rate remains in its training zone for the duration of the workout.

Total Body Sculpting - This 30 minute, beginner to intermediate workout, shapes and tones your muscles while burning fat and calories. The workout features a stability ball and 3 pound hand weights. Be sure to increase your weight selection when the exercises become too easy. For best results, it is recommended that you do this total body workout two times per week. This DVD contains three premixes (Cardio and Weight Circuit, Solid Sculpting, and Lower Body Cardio Blast) that transform the intensity of these workouts into an intermediate/advanced DVD.

70 mins. (2005) Cathe Friedrich
DVD - All Region.

Kick Max Video

DVD Only - $26.99
Kick Max is broken up into the following segments.

Warm Up (12 minutes) ... A nice extended warm up which will incorporate the basic kick and punches into movement patterns plus incorporate new movement patterns designed to enhance your balance and flexibility.

Kick and Punch Combo's (22 minutes) ... Similar to the format of KPC's segment, you will now do four combinations which feature a punching combo combined with a kicking combo. The first combo is more elementary and each one after that will gradually become more intricate to keep you challenged and working hard. Hands are wrapped for this segment but not required.

Kickbox/Bootcamp challenge (15 minutes) ... Here you will do 10 high impact conditioning drills (some more intense than others). You will recognize most of the moves in this segment since the purpose is to quickly "see it and do it". This segment provides the bonus burn for those who are wanting a hardcore, calorie burning challenge. Good news for those who are not interested in this segment ... simply skip to leg conditioning drills and you still get a close to an hour kickbox workout.

Leg Conditioning Drills (18 minutes) ... "OUCHIE", best describes how you will feel during these drills (it gets just a little easier with each workout.) This segment is designed to shape your legs while enhancing your kicking skills and flexibility. The more skilled and flexible you become, the more efficient your future workouts will be. You will do conditioning drills for the round/side kicks and hip flexor and front kicks. You will also do slow motion side, round, front snap, and front thrust kicks to really get a feel for them. A chair is required for this segment.

Stretch ... a six minute relaxing stretch will complete this challenging workout.

70 mins. (2005) Cathe Friedrich
DVD - All Region.

Gym Style - Legs Video

Gym Style - Legs DVD Only - $26.99
Gym Style Legs is a comprehensive hour plus workout that focuses on the use of compound and isolation exercises which target the legs, glutes, and buttock area. Both traditional and non-traditional exercises will help strengthen and firm even the most stubborn areas.

This workout will use a wide variety of weight ranges and rep patterns in a controlled manner. Do this workout one to two times per week and in conjunction with our other Gym Style Workouts.

Workout breakdown:
Warm Up;
Standing Legs; Barbell Squats; 2nd set; 3rd set plus bonus reps; Front lunges w/dumbbells; set #2; Rear lunges w/dumbbells; Plie Squats w/dumbbells; 2nd set; Leg Press w/band; 2nd set; Barbell deadlift w/toes elevated; Barbell stiff legged deadlifts on high step; Slow motion lunges w/dumbbells; Standing calf raises;
Floorwork Legs; Tibialis anterior toe pulls ; Glute squeezes on the ball; One legged Roll Outs on the ball (this goes right into glute presses); Glute Presses on the ball; Glute tucks w/step and band; Roll In's on the ball; Inner thigh squeeze on the ball; Inner thigh lifts w/band; vertical outer thigh press w/band outer thigh raises w/band;
Stretch.

Equipment needed: High Step, Weighted Barbell, Various Weighted Dumbbells, Medium Tension Resistance Band, Stability Ball.

60+ mins. (2005) Cathe Friedrich
DVD - All Region.

Low Max Video

Low Max DVD Only - $26.99
Low Max is a High Intensity Low Impact workout performed on an eight inch step height (or lower - height optional). The workout begins with an eight minute warm up and is followed by seven low impact step combo's alternated with seven low impact intensity blasts. A six minute stretch completes the workout.

All of the step combo's are approximately five minutes in length and all of the intensity blasts are approximately three minutes in length. The combo's are broken down with just enough learning curve so that they do not become overly repetitive for future workouts.

Step Combo #1 ... You will see some mambo's, pivot turns, rock horse variations and things of this nature. Blast #1 ... Low impact defensive squats with rhythmic changes and patterns to bring the heart rate up while shaping the thighs.

Step Combo #2 ... A more athletic/kickbox step approach with dynamic movements. Blast #2 ... A long series of rhythmic lunge kicks that will surely elevate the heart rate and shape the legs.

Step Combo #3 ... Slightly intricate step choreography with a bit more learning curve included. This has some triple steps, step sweeps, pivots, slap claps etc. Blast #3 ... Dynamic outer thigh movements and sculpting drills.

Step Combo #4 ... a slightly tricky combo but easy to catch on. Blast #4 ... Slam It's and leg drills.

Step Combo #5 ... A straight forward combo consisting of high leg kicks and other moves. Blast #5 ... high intensity leg drills with a few variations.

Step Combo #6 ... a fun march, mambo, and shuffle combo. Blast #6 ... low speed skaters, hammer punch lunges and other low dynamic moves.

Step Combo #7 ... A fun and unique kickbox combo that is a little tricky but worth the effort. Blast #7 ... Tap n side kicks followed by low reaching lunges.

Cool Down & Stretch: A two minute cool-down followed by a 6 minute stretch.

70 mins. (2005) Cathe Friedrich
DVD - All Region.

Muscle Max Video

DVD Only - $26.99
Muscle Max, is a total body, moderate to heavy weight training workout. This workout focuses on the effective basics and is sequenced in a manner to deliver results. While this workout can be done two, but no more than three, times per week on its own, it can also be used in conjunction with the Gym Style workouts as a way of targeting all the body parts a second time per week.

Breakdown:
Warm Up;
Lower Body; Dumbbell Squats ; Barbell Squats ; Barbell Static Lunges;
Chest; Push Ups; Dumbbell Flys #1; Dumbbell Flys #2; Push Ups;
Back; Barbell Underhand Rows #1; Barbell Underhand Rows #2; Dummbbell One Arm Rows; Barbell; Pullovers;
Lower Body; Band Leg Presses #1 ; Dumbbell Plie Squats #1; Dumbbell Plie Squats #2;
Shoulders; Dumbbell Lateral Raise #1; Dumbbell Lateral Raise #2; Band Lateral Raise; Dumbbell Upright Row#1; Dumbbell Upright Row #2; Barbell Front Raise/Delt;
Biceps; Barbell Curls #1; Barbell Curls #2; Dumbbell Curls;
Triceps; Dumbbell Press/Dips #1; Dumbbell Press/Dips #2; Band Kickbacks;
Core/ABS;
Stretch.

You will need a full sized step (w/preferably 3 risers on each side), an adjustable barbell, various weighted dumbbells, and a medium tension resistance band to do this workout.

72 mins. (2005) Cathe Friedrich
DVD - All Region.

Basic Step + Body Fusion Video

Basic Step and Body Fusion DVD Only - $29.99
With Cathe Friedrich. This DVD is perfect for a person who is new to Cathe and to Step Aerobics. It includes 5 Workouts: Basic Step, Body Fusion, Stability Ball Abs, Upper Body and Lower Body Sculpt. 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. Body Fusion is approximately a 50 minute workout which is formatted as follows: Warm up; Step combo #1; Weight segment #1; Step Combo #2; Weight Segment #2; Step Combo #3; Weight Segment #3; and Stretch. Upper Body Sculpt is a 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 is a 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. Abs is a 10 minute Core Conditioning. This core workout features a stability ball as well as intermediate level abdominal and core exercises.

135 mins. (2004) Cathe Friedrich
DVD - All Region.

High Step Circuit Video

DVD Only - $24.99
With Cathe Friedrich. Includes Cathe's High Step Circuit Workout - Beginner/Intermediate and a 10 min. Stability Ball Abs routine. This 50 to 60 minute fitness conditioning circuit will burn fat and shape and tone your body from head to toe. Upon completing the warm up, you will go into 6 fitness cycles. Each fitness cycle consists of the following: 1- A one fun and easy step aerobic combination (that repeats itself 4 times) totaling one minute. 2 - A leg exercise on the high step. 3 - A compound exercise that consists of legs and upper body using 3 pound hand weights. 4 - An upper body exercise using resistance tubing (working the same body part that was used with the weights just before it). 5 - A core exercise. A stretch completes this workout.

60 mins. (2004) Cathe Friedrich
DVD - All Region.

The Body Blast Timesaver 5 Day Rotation Video

The Body Blast Timesaver 5 Day Rotation DVD Only - $49.99
With Cathe Friedrich. This DVD contains five workouts that were made from taking various segments from several Body Blast workouts and mixing them in a new and unique way. Also added is about 25 minutes of exclusive footage that was made just for this DVD. Most of the workouts on this DVD are less than 45 minutes in length. Four of the workouts feature a “timesaver” cardio section followed by a muscle conditioning section emphasizing just one or two muscle groups. The fifth workout is a lower body muscle conditioning workout. This DVD was patterned after the very popular Cross Train Xpress series DVD and is perfect for people who want an intense workout, but are in a time crunch! This DVD is well chaptered and also contains The Workout Blender ™ and three audio choices (normal mix, vocals only and music louder). Includes workout segments from Step Jump & Pump, Step Blast, Kick Punch & Crunch, and Legs & Glutes, all listed directly above.