Shock Cardio Rehearsals Have Begun!


Hi Everyone!

Lorraine doing box jumps in HiiT

Lorraine doing box jumps in HiiT

I’m excited to announce that today was our first official Shock Cardio rehearsal as a group (I have been designing, choreographing and practicing the workouts alone prior to this so that the group rehearsals would be more productive) . We are excited to start sharing more Shock Cardio details with you as we move along into the various phases of the process: rehearsals, pre-film week, film week(s), editing and replication. I will share with you some details of each workout as we rehearsed it but I obviously won’t get too elaborate or specific as even during group rehearsals, more tweaking and refining occurs.

STS Shock Cardio is the perfect complement to our weight-based STS Shock Training System. Not only does it provide a wonderful variety of fitness modalities (Martial Arts, Stepping, HiiT, Circuit), to keep your metabolism rev’d but it also provides shocking changes within each workout. Just as we did in STS strength we will vary the intensity and style of each workout so that your body never adapts helping you to prevent plateaus, mental fatigue and overuse injuries. You’ll alter time ratio’s, intensity, and duration to maximize your results and time spent working out. This is a sure way to provoke progress, bust through fitness plateaus, and ensure SHOCKING results!

Shock Cardio rehearsal

Shock Cardio rehearsal

Today’s rehearsal focused on the HIIT workouts (which stands for High Intensity Interval Training). We will have three time based HiiT workouts that will surely kick your butt. That is a PROMISE! They are designed to be shorter workouts (30 minutes or less) and you will thank me when the day comes that you are doing them, lol, that’s another PROMISE!!! Today I had the easy job of timing and demonstrating the set ups while Cedie and Lorraine got the whip cracking (btw, Brenda and Jai couldn’t make today’s rehearsal, but will surely “have their day” another time, lol) .

The moves are anywhere from explosive, to fast, to deep and low, to high and dry (well not really dry, you will be soaked!). You will do a pre-determined time ratio (in this one particular pictured workout, 30 seconds work to 30 seconds recovery) and do about 8 intervals ALL OUT! You will have a thorough warm up prior to doing these because once the intervals start there is no looking back (unless you are jumping to face that direction, ha). After completing the high intensity reps and intervals you will have a recovery period followed by a stretch. Cedie and Lorraine actually left rehearsals super charged, saying that they can’t wait to do more HiiT rehearsals. They loved the extreme challenge, the endorphin rush, and the feeling of accomplishment….soon you will be the judge!

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32 Responses to “Shock Cardio Rehearsals Have Begun!”

  1. Avatar for Karen
    Karen July 20, 2009 at 9:08 am #

    Looks incredible so far! Thanks for sharing. I am really excited to get this series!

  2. Avatar for Gayle
    Gayle July 20, 2009 at 9:22 am #

    2 words…..WOO HOO!

  3. Avatar for Melissa
    Melissa July 20, 2009 at 9:37 am #

    Thanks so much for the update….I am so ANTSY for this! 🙂

  4. Avatar for Jolene Hajj
    Jolene Hajj July 20, 2009 at 10:50 am #

    Woohoo!!! I can’t wait!!!!

  5. Avatar for DebbieH
    DebbieH July 20, 2009 at 10:59 am #

    Oh my gosh, this is exciting! I can’t wait!

  6. Avatar for Carmen
    Carmen July 20, 2009 at 11:28 am #

    Sounds like this is just what I will need to add variety to my current cardio collection. Thanks.

  7. Avatar for Kathy S. (TarHeelMom)
    Kathy S. (TarHeelMom) July 20, 2009 at 11:34 am #

    Awesome awesome awesome — and did I mention awesome? I can’t wait for this series, Cathe! THANK YOU!!!!!!!!!!!!!

  8. Avatar for Tanya
    Tanya July 20, 2009 at 11:53 am #

    And so it finally begins!!! Woot!!!!

  9. Avatar for Denise
    Denise July 20, 2009 at 12:46 pm #

    Girl….you are certainly making me FLY with enthusiam!!!!
    xx, Denise

  10. Avatar for Denise
    Denise July 20, 2009 at 12:48 pm #

    Cathe has the “GET YOUR GAME FACE ON” T-shirt!!!!
    I Love that shirt!!! What a great souvenir!!!

  11. Avatar for Steph
    Steph July 20, 2009 at 12:48 pm #

    Yippee!! Thanks so much Cathe!

  12. Avatar for Morningstar
    Morningstar July 20, 2009 at 1:03 pm #

    I can hardly wait until I can sit on my bed, previewing the series, and marvelling one more time that “Wow! Cathe can fly! How’d she do that?” as I check for springs attached to the sneakers….

  13. Avatar for julie
    julie July 20, 2009 at 1:25 pm #

    love that you still have the “old” gals around. I am 44 and can still hang. also love your camera angles. straight forward. I hate when the camers guy gets “artistic”.

  14. Avatar for Susan
    Susan July 20, 2009 at 2:38 pm #

    WOW!! Looking at Cedie in the mirror on the top photo, it appears I’ll have to order more risers!!

  15. Avatar for Marcia
    Marcia July 20, 2009 at 2:48 pm #

    More risers??? Yikes… I’ll be hitting my head on my basement ceiling!

  16. Avatar for Jodelle
    Jodelle July 20, 2009 at 3:20 pm #

    Oooooh, I can just see myself becoming a “cardio junkie” again!!!!!!!!!!!!

  17. Avatar for Carlota
    Carlota July 20, 2009 at 3:45 pm #

    Wow Cathe! I think I am the only fanatic 63 yrs. old doing your STS/Weight and looking fwd. to the STS/Cardio. By the way I am a Personal Trainer and live in Panama, Central America.

  18. Avatar for Jenni
    Jenni July 20, 2009 at 3:53 pm #

    I CANNOT wait! THANK YOU, CATHE!!! I am also so happy to hear that the original gang will be part of the experience. Good luck!

  19. Avatar for Tricia
    Tricia July 20, 2009 at 5:25 pm #

    Hope I get it for my birthday, hope I get it for my birthday . . .! This sounds so GREAT! I can’t wait! (sigh) Alas, I must since my birthday isn’t until October!

  20. Avatar for Mandee
    Mandee July 20, 2009 at 8:24 pm #


  21. Avatar for Sharon
    Sharon July 20, 2009 at 8:49 pm #

    Can’t wait for this new series. Maybe it’ll be here for my birthday in Dec. Whaddya think?

  22. Avatar for healthy ashley
    healthy ashley July 20, 2009 at 9:40 pm #

    Shock Cardio sounds (and looks!) so exciting and challenging!

  23. Avatar for Laurie
    Laurie July 21, 2009 at 6:44 am #

    I am 38 years old and I have been trying to lose 5 lbs. for over 5 years now. Maybe this will work for me!!! I look forward to seeing what it looks like. I like that we’ll be in & out in 30 min. Otherwise I may feel crunched for time. I am so happy about that & it will be less likely that we say we don’t have time for a 60 or 90 min. workout.

  24. Avatar for Linda
    Linda July 21, 2009 at 9:02 pm #

    Wow!! This sounds very challenging but fun!! Can’t wait to mix it in with STS. I’m on the 2nd time around with STS and loving it just as much as the first time!!

    Thank you Cathe and crew!!

  25. Avatar for Lynn
    Lynn July 21, 2009 at 9:13 pm #

    I know Cathe & her team will put out the best of the best for us on this & can’t wait til complete.

  26. Avatar for Amy
    Amy July 23, 2009 at 11:21 am #

    Hi Cathe,
    I’m fairly new to your workouts but am very thrilled to have found you on Exercise on Demand. I’ve done many, MANY other dvds/programs before and I must say that you surpass them all! You’ve so impressed me that I am looking to purchase your dvds. It’s so hard to select which ones first…..

    Thanks for your innovative, intense workouts!

    -Amy V.

  27. Avatar for Ellen Nicolas
    Ellen Nicolas July 23, 2009 at 6:38 pm #

    Cathe is the absolute trainer’s trainer. All of her workout make you ‘test your metal’ and endurance. I can only imagine where she’s taking these, but am most definitely looking forward to them. Everyone has a gift; Cathe’s is the ability to motivate exercisers beyond where they thought they could ever go!

  28. Avatar for jeanette
    jeanette July 24, 2009 at 2:58 pm #

    I am 67 and have been doing cathes workouts for some time now, am now doing sts and have completed the first 3 months, am starting them over again and waiting for the sts cardio. they are great

  29. Avatar for TSkip
    TSkip July 24, 2009 at 7:37 pm #

    oooohweeee Im so happy. I love your workouts Cathe, especially the MMA kickboxing ones. I cant wait to try your new work outs. I love that you get straight to the point and don’t involve any dancing as other workout I have tried. Now I just have to wait for the release date. Thanks Cathe!!!!!!

  30. Avatar for Dana
    Dana July 25, 2009 at 11:42 am #

    WOW! Does anyone know what type of barbell Cathe uses in the Muscle Max DVD? What is the weight of the barbell and where can it be purchased? Thanks

  31. Avatar for Hawgwild
    Hawgwild July 25, 2009 at 1:05 pm #

    I am soooo excited! I can’t wait! I LOVE the Cathe kickbox workouts! I am also hoping there is at least one STEP routine where the stepping is a little simpler (althought the workout is still advanced) I have a hard time with fancy footwork! LOL!
    I also can’t wait to see the Travel Fit, since i do travel a lot and getting my strength in, while away from home is an ongoing issue for me.
    Keep up the GREAT work, Cathe!!!

  32. Avatar for Kristy
    Kristy July 27, 2009 at 10:19 am #

    This is going to be great! I am so excited for it. It’ll be a great x-training program for my marathon training!

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