Cathe Friedrich's Drill Max

The Bottom Line

This advanced circuit training workout is pure Cathe - a nonstop workout complete with high intensity, dynamic cardio along with both classic and unique strength training moves targeting the entire body.

The workout includes 6 drill cycles, each of which includes a 3-5 minute cardio segment followed by strength training moves for the upper and lower body. The cardio is all high intensity and high impact on the floor and on the step with a focus on agility and endurance. The strength moves include twists on the usual classic moves, involving full body, dynamic moves that will really challenge muscular endurance.

For this workout, you'll need a step, 3, 5 and 8 lb dumbbells, a resistance band, an exercise ball and a mat.

The Warm Up. At 9 minutes, the warm up is a bit long, but does the trick with basic moves (step touches, etc.), step work and pushups.

Cycle #1. The cardio: A tough series of line taps (squat low to touch the floor and then squat-hop to the other side). Strength: Squats with hammer curls, overhead presses and an interesting combo of overhead presses and front raises.

Cycle #2. The cardio: Very tough lateral skates, hops and jumps on the step. Strength: A zillion pulsing plie squats, scapular retractions and one of the hardest moves ever - dive-bomber pushups.

Cycle #3. The cardio: A series of hi/lo moves while holding a ball. The strength moves: wall sits, a long series of bicep curls.

Cycle #4. The cardio: A basic step pattern and fast feet. The strength moves: A tough outer thigh move called firewalkers with a band, glute squeezes on the ball, pushups on the ball and one-armed rear delt flies.

Cycle #5. The cardio: 3 long jumps across the room and back followed by bounding leaps, repeated 3 times. This one is tough and fun. The strength moves: Walking lunges with lateral raises, front, side and rear raises.

Cycle #6. The cardio: A long series with football feet and straddle runs followed by killer squat thrusts combined with power jumps over the step. This one will really leave you breathless. The strength moves: Front/back reaching lunges with power scissors, triceps dips, pushups and very tough pushups with a side plank.

You don't need much equipment. One thing I've noticed about this series of videos and many of Cathe's recent videos is that they don't require as much equipment. This is great news for those of us who have to drag out the step and weights for every workout.

A great whole body workout.

A variety of pre-mixed workouts.

Cons

The workout is long. Clocking in at 72 minutes, this is a long workout.