Cathe Friedrich's Step, Jump & Pump

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Step, Pump, & Jump is a 73 minute workout that keeps you energized from start to finish. After your warm up, you'll do a 16 minute step routine that is packed with choreography (some new, some familiar). Each of the songs in this segment has it own unique routine that fits to the music. As soon as it is finished, you'll slide the step out of the way and begin your hi/lo circuit workout. This segment is 40 minutes long. You'll do 5 minutes of easy-to-follow hi/lo followed by 5 minutes of thorough weight training. I've chosen to keep the cardio simple, yet upbeat and intense, since it is short and therefore not much time to get involved in a complex routine. The very last cardio segment, however, is mostly all low impact (with a bit of a dance flair) as you begin to bring the heart rate down. After the 40 minute circuit, you'll conclude your workout with abs (no equipment needed) and a stretch. Here is a breakdown of the workout in its entirety along with the accompanying song list:

Warm up....Abracadabra Step:
Combo 1...Instrumental
Combo 2....Kung Fu Fighting
Combo 3....Golden Eye
Combo 4....Spin Me Round
Hi/lo & Weights Hi/lo (5 min)..........Rebel Rebel
Squats/Deadrows/deadlifts (5 min....Sleeping Satellite)
Hi/lo (5 min).......Holding On For A Hero
biceps curls/side lateral raises/front raises/rear delt raises (5 min....Freedom)
Hi/lo (5 min) ......Heaven Is A Place On Earth
lunges (5 min....Breakfast at Tiffany's)
Hi/lo (5 min) ......Instrumental bench press/ chest flys/tricep extensions (5 min....Without You)
Abs (6 min....Dreams)
Stretch (5 min....Linger)