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I'm Mickie. I run One Strong Southern Girl from Small Town, TN. I love what I do. I want you to remember me because I helped changed your life.
If you’re looking to take your strength training to the next level, Cathe Friedrich’s programs are a force to be reckoned with. With a diverse range of options for various fitness goals and experience levels, Cathe Friedrich’s programs provide effective and engaging workouts that yield impressive results.
Today I’m sharing five of her best programs (right now) for strength training, outlining their unique characteristics, program goals, equipment used, target audience, standout features, and where you can find each program.
*All of Cathe Friedrich’s programs are created as a set of multiple routines/classes. I’ll be explaining the overall goal of each program but remember each individual class within the program has its own goal as well.
The original STS program is Cathe Friedrich’s flagship strength training program, designed to challenge and transform your body over 12 weeks.
The program uses progressive strength training exercises combined with cardiovascular elements to build lean muscle mass and enhance overall fitness.
STS incorporates a variety of equipment, including free weights (dumbbells, barbells), resistance bands, stability balls, and step platforms.
This program is ideal for women seeking to build strength, increase muscle tone, and break through fitness plateaus.
The most exciting thing about Cathe Friedrichs STS program is that she just released STS 2.0! (I recommend you start there if you love gym-style weight training.)
Ripped with HiiT is one of my favorite Cathe Friedrich programs. It combines strength training with high-intensity interval training (HiiT) to for a calorie-blasting set of routines that targets both strength and cardiovascular fitness.
This program aims to increase muscular endurance, improve cardiovascular health, and enhance overall athletic performance.
The program uses a variety of free weights, resistance bands, and bodyweight exercises.
Ripped with HiiT is ideal for those who want to maximize their calorie burn, improve cardiovascular conditioning, and sculpt lean muscles. These workouts are challenging!
Cathe Friedrich’s XTrain program offers a mix of strength, cardio, and metabolic workouts to deliver a well-rounded training experience.
This program incorporates a wide range of equipment including dumbbells, barbells, resistance bands, step platforms, and medicine balls.
XTrain is designed for women who want a comprehensive fitness routine that builds strength, boosts metabolism, and enhances overall conditioning.
The program is suitable for intermediate to advanced fitness enthusiasts looking for a challenging and diverse workout program.
ICE is a program specifically designed for individuals with intermediate fitness levels who want to progress to advanced strength training.
The program focuses on total body conditioning combining strength, cardio, and flexibility exercises to create a balanced fitness regimen.
ICE incorporates a variety of equipment including dumbbells, resistance bands, stability balls, and an exercise step.
ICE is perfect for women who want to increase strength, improve muscular endurance, and enhance overall fitness.
Strong and Sweaty is a program that caters to all fitness levels providing options for beginners, intermediate, and advanced exercisers.
It offers a combination of strength, cardio, and high-intensity interval workouts to challenge your body and boost your fitness levels.
The program uses dumbbells, barbells, resistance bands, and an exercise step.
Strong and Sweaty is ideal for women seeking a versatile and scalable program that helps build strength, burn calories, and improve overall fitness.
You can find all of these Cathe Friedrich programs in a few different places:
Cathe Friedrich’s online store (recommended)
And if you sign up for a membership to Cathe Friedrich’s on-demand workout service you’ll have access to every workout class and program she’s every made (this is the best deal).
You can read more about Cathe on Demand here (it’s one of my favorite workout libraries).
Cathe Friedrich’s programs for strength training offer a variety of options to suit different fitness goals and levels. Whether you’re a beginner or an advanced fitness enthusiast, her programs provide effective and engaging workouts that deliver remarkable results. From the progressive STS program to the versatile Strong and Sweaty, Cathe Friedrich’s programs offer something for any woman who wants to get stronger.
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