January 2, 2020
should you set up your home gym in your garage? here's what you need to know
should you buy a peloton? here's how to decide
tell me more
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 new to Cathe Friedrich (Welcome! *high five*) and you’re trying to decide if her exercise programs are for you then let me tell you this—YES, yes they are! (And Fit Split is a great place to get started but you’ll want to read this entire post before you purchase it.)
In 3 words Cathe Friedrich’s workouts are all fun, challenging (advanced) and thorough.
If you’re saying that you wouldn’t call yourself ‘advanced’ then it’s ok.
All of the Fit Split workouts are easily modified to intermediate or beginner level (by doing less reps, using lighter weights and taking the cardio sections at a slower tempo).
No matter how you slice it the Fit Split workouts deliver.
Fit Split is an incredible total body workout program for women. Period.
I know this is a long quote but it summarizes the Fit Split series beautifully:
“Fit Split is comprised of 4 DVDs that each include a short, but intense cardio routine followed by a focused weight routine. The purpose of this series is to allow an exerciser to easily fit their cardio and lifting into their routine in ways that are both time efficient and yet equally effective for hitting all areas of the body. So, if you’re short on time yet still looking for the best way to get the most comprehensive training routine, this series is for you.”–Cathe.com
Make sure you have all your exercise tools ready before you hit play because there’s no ‘down time’ between sections.
Let me tell everything else you need to know about the Fit Split Series…
This post may contain Amazon (or other) affiliate links which won’t change your price but will share some commission. You can get more information about that here.
There are 4 Main Videos* in the Fits Split Series.
*If you’re using your Cathe on Demand membership to do these workouts these you’ll see a Bonus Ab video, too.
Boxing Bootcamp/Legs & Glutes (the main workout is 58 minutes)
Low Impact Cardio/Metabolic Conditioning (the main workout is 49 minutes)
Mixed Impact Cardio/Pull Day (the main workout is 60 minutes)
Shred Cardio/Push Day (the main workout is 55 minutes)
Bonus Abs-13 minutes
After doing all of the main workouts at least 3 times each I’d say the cardio segments in each of the workouts is intermediate-advanced and the weight/sculpting segments that follow are all advanced (if you use the same weights as Cathe and her team).
But as always, these workouts can easily be modified to any fitness level.
At the time of this post the series is only being sold as a set (usually you can buy the videos individually after a few months).
Here’s the equipment you’ll need for each video:
Boxing gloves (optional)
Aerobic step with 3 risers under each side (Cathe is using a shorter high step for this workout but you can use your regular step.)
Mat (if you’re not on carpet)
Mat (if you’re not on carpet)
Mat (if you’re not on carpet)
Mat (if you’re not on carpet)
✔ 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’re a fan of Cathe Friedrich you’ll recognize Jai and Brenda from a ton of Cathe’s other programs. Jennifer and Nicole are newer to Cathe’s videos. (I’ve seen them both in Cathe’s studio during her Cathe Live workouts.)
Shred Cardio/Push Day is my favorite workout of the bunch.
My second favorite is the Low Impact Cardio/Metabolic Conditioning program.
These are my favorites but don’t let that discourage you from trying every single workout in the Fit Split series. My favorite fitness style might be different than yours.
I don’t know how many calories YOU will burn but for a reference point here’s my average calorie-burn after recording the numbers on my heart rate monitor + chest strap during each of the main routines a few times:
Boxing Boot Camp/Legs & Glutes: 480 calories
Low Impact Cardio/Metabolic Conditioning: 350 calories
Mixed Impact Cardio/Pull Day: 391 calories
Shred Cardio/Push Day: 484 calories
The best things about Fit Split are the choreography (not complicated) and the fact you get cardio and strength-training in every workout.
I also love the idea of a complete workout in a short(er) period of time. Here’s how the program achieves this:
“There are a few ways we’ll accomplish these goals [of creating a comprehensive training routine in a short period of time]. One of these ways is by utilizing Push/Pull training techniques. Separating the pull muscles from the push muscles will allow for maximum muscle recruitment multiple days in a row while providing ample rest for one set of muscles while another is working. The cardio types in this series are varied, creating a cross training effect, to assist in strengthening your overall endurance. I’ve also included a lower body focused workout and a metabolic training workout to round out the series and keep your muscles confused and working at their highest capacity. As an added bonus to accomplishing your goals there will be Fit Split Premixes. These premixes will allow you to “split” your workout into separate cardio and strength routines each day allowing you to do your cardio in the morning and your strength routine in the evening – or you can do them on separate days.”–from Cathe.com about the Fit Split workouts
You need a decent amount of space to do all of the exercises the right way in this series.
Think of a rug that’s about 5×8. That’s roughly enough space to do every workout in Fit Split.
*A premix routine is an extra workout included in almost every Cathe Friedrich video. The premix workouts use the main routine as the backbone with other segments added in or removed to create a new program.
If you have some of the equipment used in this series (or are willing to purchase it) then this program is for you (no matter your fitness level).
*I recommend you continue reading the next section to see a detailed breakdown of each of the 4 videos. In a few months these videos will probably be sold individually. If only one or two of the videos interests you then you might want to consider waiting a few months to purchase (when you can buy only the videos you really want).
**PRO TIP—You can access every single Cathe Friedrich workout (including all of these) with a membership to Cathe on Demand. I love it.
The cardio section in Boxing Bootcamp isn’t the best blend of boxing/kickboxing exercises I’ve ever done.
The combinations feel a little clunky to me (but admittedly less so after the 3rd time I did the workout). But if you’ve done a lot of kickboxing workouts (like TurboFire or Core De Force) then you might agree with me. However, it’s certainly not a deal-breaker for this workout.
After the cardio section Boxing Bootcamp has a lower body sculpting section that I really like. There are sweeper lunges, side lunges, deadlifts, squats and more. All of the lower body weight exercises are done standing.
You don’t need to go purchase boxing gloves to do this workout but if you have some you might as well use them.
As the title implies this routine starts with a low-impact cardio segment.
The strength section that follows has compound exercises using dumbbells with a focus on the upper body.
Mixed Impact Cardio/Pull Day has a cardio segment of high and low impact exercises.
The strength training segment uses moderately heavy weights with a focus on back, shoulder, biceps, hamstrings and glutes.
In Shred Cardio/Push Day Cathe uses an aerobic step to do 12 cardio ‘blast’ circuits (number 12 is the hardest).
After the cardio segment you’ll do ‘push’ exercises to sculpt your muscles. The ‘push’ toning section focuses on chest, shoulders, triceps and quads.
I love the bonus ab workout.
The exercises are original and very challenging.
Watch out for the piston planks. Those are tough!
There are several moves in this ab section that I’d never done before which is always nice.
I wish you could find a premix routine that included the ab workout in at least one premix from each of the videos. (For example, you won’t find an ab workout in the premixes of the push/pull videos.)
You need a lot of equipment to do every exercise just like Cathe and her team does them. It makes it a challenge to recommend the entire series to someone if they don’t have the majority of the equipment already (or don’t want to buy some of it).
If you love Cathe Friedrich then you’ll want to add Fit Split to your library of videos.
Thanks for reading!
get it now
Don't waste another minute trying to piece together all the right workouts and equipment for the 'perfect' plan. Download a blueprint with all the steps in one place.