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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.
Boot Camp in Body Max 2 is an awesome total body workout for women that has a little bit of all the good stuff you want in a workout. Let me tell you everything you need to know before you try it.
If you’ve visited my blog before (*high five* Welcome back!) then you know I’m a big fan of Cathe Friedrich’s boot camp routines. (She blends cardio and total body resistance training beautifully in these workouts.)
And the Boot Camp premix in her Body Max 2 program is no exception. (The premix workouts can be found in the main menu and are extra workouts included in almost every Cathe Friedrich video.)
You’ll flex, sweat, and stretch every single body part in this incredible workout.
I know it’s a little long (at 78 minutes) but it’s well worth your time.
Here’s a peek at Body Max 2:
Body Max Boot Camp is a cardio + strength training routine (including ab work) that will make you feel like a total badass every time you do it.
Plus, you’ll burn a ton of calories (I burn over 550) while having fun and getting healthier.
Let me tell you what you’ll need and what you’ll be doing in Body Max 2…
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Category-Cardio + Strength
barbell* with 35 lbs
*The stability ball and barbell with 35 lbs. are optional. If you have a stability ball I’d use it in this case, though. If you don’t have a stability ball you can use a step/floor/chair instead. And you can use two 15 lb. dumbbells for the barbell exercises.
Tip-Your stability ball needs to be aired up pretty tight. Add some extra air before you start your workout.
*I suggest you follow the link and read more about my choreography ratings before you hit play. There’s some footwork to figure out in parts of this workout but don’t let that intimidate you.
My rating- A+
✔ Pro Tip: This guide will be helpful if you’re in the market for an aerobic step: Your Expert Guide to Buying and Using an Aerobic Step
If you don’t own any dumbbells and don’t know where to start then read this, A Woman’s Guide to Buying Dumbbells.
If you’ve been following my blog you’ll know that I very rarely give a video an A+ rating. It’s a big deal to get an A+. Read this to know what kind of workout (I think) deserves this rating.
Body Max 2 has 6 premixes that are each really tough and effective. The main workout is about 90 minutes so you’ll probably select one of the premixes to do more often than the main program.
Boot Camp uses the step circuits and high-intensity blast sections from the main routine in Body Max 2. Cathe splices the cardio sections together with a lower body weight move, followed by an upper body weight exercise, and then an abdominal section.
There are 5 rounds of this (cardio—lower body weights—upper body weights—abs) pattern. You get a little bit of everything. (That’s why I love it.)
The choreography of each circuit is a group of simple moves that she repeats. In round 5, instead of a circuit and blast move you do the step routine from the main workout. I really wish this section wasn’t in here because it screws with your head if you haven’t learned it from the main workout yet.
If you’re not familiar with this routine, try not to get too frustrated when she starts doing all the steps.
I’ve done this workout a million times and it still takes me a moment to remember all the parts when she jumps into it.
Just do jumping jacks or power 7’s on the step until the step routine is over if you get lost, but don’t turn off the video. You still have another set of lower body/upper body/abs to do.
Extra space (more than the area around your step) isn’t required to do this premix, but if you have extra room where you normally workout I’d set up your weights/stability ball in an area away from your step, and then have a separate place where you plan to get down on the floor for the ab exercises.
Make sure you read to the end of this post for tips on each individual section in Boot Camp as well as a few places you can compare prices on this program.
The warm-up is a simple step routine. Cathe says, ‘Get ready for a 90 minute workout’, but don’t panic, this premix is only 78 minutes.
This section is several minutes longer than I’d like it to be, but this entire video is about endurance. I recommend that you have a pre-workout chat with yourself and commit to focus on your workout for over an hour today. It’s ok. Your email isn’t going anywhere.
Here’s your first circuit and blast routine on your aerobic step with 2 risers. The blast move has a lot of jumping on the step.
Jump big so you don’t catch your toe on the step.
You’ll need 5 lb. dumbbells to do lunges.
You may be tempted to pick up something heavier but I wouldn’t. Remember how long this workout is? And there are a lot of lunges. The 5’s are enough.
Double arm lat rows sitting on your stability ball with 15 lb. dumbbells. You can do this exercise standing or sitting in a chair if you don’t have a stability ball.
Pull-overs, with one 15 lb. dumbbell, are next.
The stability ball feels nice on this exercise because it gives your neck a nice cushion.
Grab your 5 lb. dumbbells for bent-over seated flys as your last upper body exercise in this section.
This is your first ab section. It’s short.
Get back to your step for the circuit routine and blast move. The blast move is a wide lunge on the step with a power-7.
Cathe uses her barbell with 35 lbs. for squats. I hold my 15’s on my shoulders instead. Sometimes I use my 20’s if I’m feeling really strong that day.
Chest flys with 15 lb. dumbbells are next. Again, these are nice on the ball because it’s like a little holiday for your neck.
Get ready for a really long round of push-ups. The first grouping is done with your shins on the ball. The second round is done with wide arms (and your feet back on the floor).
It feels like there are about a 1000 reps in this section. My personal goal is to always match Cathe in push-up reps. (I set out to hit every rep of every exercise, but I have the hardest time keeping up with her on push-ups. She can do more push-ups than most men I know.)
Don’t forget about this section. You’ll be really happy to do abs at this point. It feels like a break next to the other segments.
Head back over to your step for this step circuit routine and high-intensity blast segment. The blast move is a power turning squat on the step.
I use my 15’s for these plié squats (Cathe uses her barbell).
My legs were really shaking on the pulses the last time I did this workout. It’s okay to push yourself through some shaking but don’t be dumb. Stop if you need to. You can always jump back in when you’re ready.
I prefer to do an overhead press sitting on something more solid than the stability ball (or I stand). You’ll need your 15’s.
Next you do arm circles and lateral raises with 5’s. These are really hard. I struggle with the last set. Bend your arms if you need to (on the lateral raises) so you can squeeze out every rep.
Don’t forget you’re supposed to be doing ab exercises when you lie down on the floor.
Go back over to your step. You’re almost done! Just two more rounds. Dig deep to do those air jacks in the blast section.
Static lunges holding your 5’s are next. The pulses are killer. Don’t give up.
You’ll need your 15’s to do biceps. I prefer to stand or sit on a high step for the hammer curls (Cathe sits on the ball). The ball feels nice under your glutes but it gets in the way for this exercise. I do use the ball for the traditional curl that’s next but you don’t have to. The concentration curls are really tough with 15 lbs. I don’t think I ever get all the reps.
You don’t get to lie down this time. Side planks are next.
This last segment is that step routine I told you about at the beginning. She repeats the entire routine twice. If you’re completely lost then do another exercise to raise your heart rate until she moves on to Lower Body.
Make it your goal to (eventually) learn this step routine from the main workout. It’s fun and you’ll want to know it to make the most of all the workouts on Body Max 2.
Now you have to repeat the squats. It’s sad, I know, but it’s your last set of lower body exercises so stop whining. You’ll need your barbell (if you have one) or two 15’s.
Cathe does tricep dips on her 5 lb. dumbbells. If this strains your wrists then do the dips on the floor or off your step. If raising your leg throws off your form then keep both feet on the floor and do all the reps.
Grab one 15 lb. dumbbell for an overhead extension.
Make the most of your last ab section.
The stretch is thorough and you need it. Don’t skip this part. Flexibility is important to prevent injury and help you progress in your fitness goals.
This (Boot Camp) is my favorite workout on Body Max 2.
It’s always tough to decide how/what to invest in when it comes to your personal exercise routine. I love Cathe Friedrich videos because you tend to get so much for your money, and this workout is a perfect example of that. However, I always recommend you do your research before you spend your hard-earned money. I hope this review helps you decide if Cathe Friedrich (and Body Max 2) is right for you.
You can find this program on
And don’t forget that you can access every single Cathe Friedrich routine with a membership to Cathe on Demand. I love it.
If you love Cathe Friedrich workouts then I suggest you try it out for a month (you can always cancel after that if want to).
Thanks for reading!
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