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!

32 thoughts on “Shock Cardio Rehearsals Have Begun!

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

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

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

  4. 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….

  5. 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”.

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

  7. 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.

  8. 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!

  9. 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!

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

  11. 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.

  12. 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!!

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

  14. 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.

  15. 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!

  16. 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

  17. 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!!!!!!

  18. 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

  19. 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!!!

  20. 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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