March 23, 2019
should you set up your home gym in your garage? here's what you need to know
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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.
The ‘Low’ in the title of this program refers to low-impact and lower body. (This is why I put it the Cardio+ category…you get so much more than just cardio).
The entire routine is low-impact. That’s right—no jumping. Don’t be fooled by that concept. This is hard.
Here’s a preview of Low Max:
ATTENTION: I realize Low Max isn’t new but it doesn’t matter. Cathe was just as badass 8 years ago as she is now. And this workout will be relevant and challenging forever.
All you need is an aerobic step with 2 risers (on each side) and a little over an hour to do this advanced (classic step aerobics) routine.
I burn over 500 calories when I do Low Max. (You might burn even more.)
Let me tell you exactly what you need to know…
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Equipment–Aerobic Step with 2 risers (on each side)
*Please click on ‘Experienced’ and read about my choreography ratings before you hit play the first time.
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
All of the premixes (a premix is an additional workout that can be found in the Menu section) on Low Max are just shorter versions of the main workout.
There are 7 combinations in Low Max.
Each combo consists of a step segment followed by an intensity blast that fires up your legs and heart. These blast sections are what it’s all about. Really push yourself through every blast. Make the moves big and keep your core tight.
You may need more space than I usually recommend for most workouts. You’ll need enough space to move a few feet around your aerobic step.
Cathe has the body of an 18 year-old in this video. Seriously. Amazing. I’m both inspired and angry about it.
Remember to read to the end for tips on every section in Low Max as well as links to a few places you can compare prices for this video 🙂
The warm-up is a step routine and a short stretch.
The step routine is easy in the first section.
The blast move is a lateral squat move. Stay in a low squat the whole time. This lasts forever. Remember what I said about firing up your legs? It starts here.
Another step combo is next. You’ll want some extra space to do those grapevines.
The intensity blast here is a back lunge off the step. You may wobble a little until you find your balance.
The pulse 15’s are tough. Don’t cheat.
It’s not easy to change the shape of your lower body but these are the exercises that will do it.
Step combo three has some turning in it. When you start to get dizzy, she moves on.
Good luck with the step-sweep. You’ll get it. Remember all the pieces fit together like a puzzle. It’s fun once you figure it out.
The intensity move is a side leg raise on the step. The second set is where it counts. You got this.
If you’ve done a few Cathe workouts you’ll recognize the step-slam on the corner. Don’t let her spin to the end of the step mess you up. Pendulums are fun.
Now you do that step-slam again but with a little more ‘umph’ to make it your blast move. She also throws in some side leg raises during this blast.
This step combo has a high kick around the step. Listen to her form pointers. Do this right. You really have to swing your leg hard to keep up.
The blast this time looks harmless but you’ll feel it in your support leg, especially when she starts that low sweep. Remember you have to do it on both sides.
This step combo always gets me on the first few reps. I’d say it’s probably the most difficult choreography section in the workout. It’s the count that throws me off. Everything comes at me faster than I’m prepared for.
Don’t get too frustrated. You’ll get it down pretty fast but you have to focus. Listen to her. As always, she’s got great cueing.
Side leaps are the blast move and are the easiest intensity section. She also does some squats off the step but I still think this is the easiest blast section of the 7.
The last combo section was in the running as the most difficult choreography on the workout but I decided it’s a little easier than combo VI. There are a lot of kicks in this combo and the steps come at you fast (like combo VI).
The last blast move is the tap kick you did in the step combo. There are 20 per side. You’ll want to poop out before you get them all in but Do Not Give Up. This is your last blast. Make it your best.
Not every stretch is satisfying—this one is. Do it.
Low Max is a great low-impact step workout. It’s fun and with the intensity sections you get in a lot more than just a cardio workout.
If you don’t have time to do the whole routine on some days then you can do one of the premix programs and still get in a pretty good workout.
You can find Low Max in a few places:
And you can access every single Cathe Friedrich workout (including her Live routines) with a membership to Cathe on Demand. Try it for a month and see if you don’t love it (like I do).
If you have questions about Cathe on Demand then this article will give you the answers.
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