Here is a review for High Step Circuit that I wrote and also posted at VF:
For background, I consider myself high intermediate, with a lean towards regular intermediate for cardio, and maybe a lean towards low advanced for upper body strength. I don't use a step for cardio (just do step tapes directly on the floor because of knee issues), but I use Cathe, Christi, and Kristen Kagen pretty much exclusively. I use Cathe exclusively for weight work.
For this workout I DID use a step (the short end of my Reebok step), and I used heavier weights than the 3 pounds Cathe and crew were using. I also found it difficult to use my red tubing (perhaps the resistance was just too high for this particular workout), so I used dumbells: 8 and 10 pounds, and I could have gone higher in some spots. In addition, in the future I would just use my step in the regular position rather than using the short end (or a high step if I had one), because I found it awkward to do the cardio portions on such a small surface. I think using a regular size step will make it a little more intense. Because the workout doesn't require much room, I just set up my step next to my Rubbermaid Tool Box, and I was fine.
Ok, so the workout consists of 6 cycles, each one containing a cardio section, a leg work section, a compound weight section, an upper body section, and a core work section. There are two variations on this theme: one cycle does 2 compound moves in a row rather than a compound and then an upper segment; another cycle omits the compound section and does an extra upper body part...
The cardio segments are basic, but they are also short, so I didn't get bored with the basic choreography. Moves include basics, repeaters, karate kicks, alternating knees, etc. VERY easy to modify the intensity up by adding power to each move, and as I said above, using a full length step will also increase the intensity. Because I did the workout by adding power to each move, I'm not sure how the intensity will be if done as shown, but with power my heart rate was comfortably high. Nothing like Boot Camp, but still a good workout.
The leg portions include leg presses and a couple of variations on leg presses; side and back lunges; and those genie things from L&G but faster and on a lower height. I will add dumbells to some of these moves next time, and I used my stool for these (it is 13 inches high) where it seemed apporpriate. Cathe and crew seemed to use anywhere from 8 to 12 inches. My legs didn't feel much during these segments, but my heartrate stayed quite high from having just come off the cardio segments.
The compound moves include: plie squats with upright rows; squats with overhead presses; lunges with side and front raises; lunges with hammer curls; and a compound deadlift/deadrow combination. Cathe and crew used 3 pound weights for these. I used heavier weights. The speed of the reps allows you to go heavy. It isn't as if Cathe is using light weights because she's doing millions of reps (ala Margaret Richard). She's using light weights at a speed very similar to her other weight workouts, I think.
The upper body moves use the tubing. I used weights. Overhead press, upright rows, bicep curls, overhead tricep extensions, rear delt flyes, pushups and tricep dips (not nec. in that order!) The upright rows are done with the plie squats.
The core work seemed pretty easy, but I'm used to doing Cathe's core work. Very easy to modify if you want to. She did planks from the high step--I did them on the floor. Crunches, oblique things on the step--pretty basic, but nice.
I liked the pace of this workout. Cathe is in a good, energetic mood, and doesn't bombard us with beginner/intermediate talk, but she is catering to that audience more in this workout. (Comments like "you can use less weight if you need to," -- nothing annoying, really, but it does seem a little forced coming from Cathe.
Cedie shows some modifications (unless I'm getting confused with the Upper Body add on from Basic Step/Body Fusion, which I did immediately following High Step Circuit...)
I think there should have actually been a bit more form pointer talk in this, and although there is a safety guidelines section, it doesn't give specific form pointers on each exercise. Since the target group was beginner/intermidiate, I would have thought there would be a bit more. Saying "watch your form" is not enough in some cases. Saying "keep your head in alignment with your spine and your shoulders retracted" is enough, but I didn't notice much of that in this workout.
(end of review)
I absolutely think that an advanced exerciser can make this suit thier level, if only by doing plyo moves during the cardio, raising the level of the high step, and adding heavier weights. The question is whether one likes to modify a workout that much... I think the flow of the workout will not be interrupted by any modifications. It is very well suited to being modified up or down.
Keep in mind that the tempo is a bit slower than you're going to be used to, and there are less reps than normal. But, you can heavy up because of that.
I really think this can work for any level of fitness...
